FOOD COMBINING BASICS | HOW TO DO IT FOR LEAKY GUT
Hey everyone and welcome back to my channel. My name is Marla and I’m a registered holistic nutritionist
And today I’m going to be talking all about food combining. I’ve been getting a lot of requests for this video
So we’re gonna just jump on in. If you have SIBO, IBS, IBD, Crohn’s, anything like that or even just sluggish digestion in general,
you do want to look into food combining. So the bases around food combining is that certain foods get digested really quick
whereas some foods digest a lot slower and if you combine the two opposites or extremes together
you are going to have some foods that are just fully digested and just sitting in the gut
While the other food is still trying to be digested. You will get a lot of fermentation and food putrefaction
Which causes bloating and a lot of toxins.
Another issue would be some of the food gets digested really quickly
And so then the other food that needs a little bit more work
Just moves through the bowels without getting fully digested and you just don’t get the nutrients from it and you can become really malnourished.
So I like to practice food combining as much as possible. I used to be very strict with it when I had IBS
And SIBO but now that I don’t I am not so strict with it anymore.
But I do keep it in mind and do try to be mindful as much as possible.
So I’m gonna just share with you some of the main general rules.
You can really dive deep into this and do a lot more research and really get nitpicky with it but
I’m not going to be doing that in this video. I’m just going to share with you the basic general guidelines.
So to start,
usually you want to make sure that the majority of your food, around 60% of your food that you consume in a day is
Water based. So things like fresh fruits and fresh vegetables.
You can steam them and stuff. That’s fine,
But just fruits and vegetables you want to make sure you’re getting a lot of that in your diet. They provide fiber,
Lots and lots of micronutrients, and they provide a lot of hydration to your body.
It’s really important because it does give you a lot of the energy that you need for your
Thyroid and your adrenals and all the rest of that… your whole body really! So that’s really important!
And then the remaining 40 percent would be more nuts, seeds, healthy fats, legumes,
rice, carbs, and lean proteins, a little bit of red meat, that kind of stuff.
So in general you just want to focus on about a
60-40 or a 70/30 ratio but really make sure you’re getting a lot of good fruits and vegetables in.
If you have SIBO or any kind of poor digestion
You might want to
Steam or roast all of your vegetables and foods that are harder to digest. Even certain fruit
you might want to blend in a smoothie or put into a soup or something like that.
Cellulose in the vegetables and in some fruit is really hard to break down and
If you are steaming it or blending it or something
You’re going to break through that that tough cell wall
and that way your body will actually be able to not only
Digest the food properly and easily but also get a lot of nutrients from it. So that might be something you want to consider.
In terms of food combining, like I said, everything gets digested at a different pace. So things like fruit,
starchy vegetables like potato,
Sugars like maple syrup, honey, cane sugar, that kind of stuff gets digested extremely quick.
Probably anywhere from 30 minutes to an hour.
They do not stay in the stomach too long or even in the gut. They move through really quickly.
If you’re eating those kind of foods you want to kind of eat those alone if you want proper digestion, technically.
So if you are diabetic, I do recommend never eating fruit or starchy
Vegetable alone because they just do digest really quick and they could spike your blood sugar.
So you would want to eat it with some fiber and things like fat to slow it down.
But overall and just general food combining rules you want to do fruit and that kind of stuff alone
so that they’re not going to
stall the rest of the food that you’re eating.
Proteins, healthy fats, and complex carbs, take longer to digest. So things like wild rice,
Nut and seed butters, that kind of stuff takes longer. So
if you are to pair a piece of chicken with
Some fruit like strawberries or a mango
that’s going to really disrupt digestion because your protein takes
Six to eight hours to digest whereas your fruit is in 30 minutes to an hour.
When you combine them, your fruit is going to sit there and just putrefy and ferment while your body still break down that chicken and
You’re going to get all those toxins produced and a lot of bloating.
So there are definitely if, and’s, and buts, to these food combining rules in general.
Like I said, if you’re diabetic, you do want to consume fats and things like that with your fruit to slow down digestion.
So there’s definitely a lot of rules, but in general that’s what you want to do.
You do want to avoid fruit with your protein and that kind of stuff. So
Rule number one in terms of excellent combining, You want to combine something high starch with something that is non-starchy.
For example, you could combine
a sweet potato with a salad.
So salad or anything green and leafy are very easy to digest so they are considered non starchy,
Zucchini, that kind of stuff and then a sweet potato takes longer to digest so they would be a good
Combining a good way to combine your food if that makes sense.
High protein and non-starch should be a really good thing to combine as well.
So if you are to do a piece of chicken,
Then you could combine that with a salad or
Steamed Brussels sprouts or artichoke something like that.
So you have the fiber then you have the protein that slows down digestion. They work well together and they digest around the same pace
so that would be really good as well. Then in terms of
healthy fats or oils like avocado and coconut, anything like that, you could combine those
with any type of fruit or vegetable really but mostly vegetables.
So for example, if you were to make a salad, you could put lots of olive oil on it.
So lots of those healthy fats your digestion is going to be great.
Those are usually the main things. You either combine a high-starch and a non-starch or a protein and a non-starch
and then healthy oil and some type of vegetable or fats and vegetables.
Those are usually the three types of food groups you want to do. Then like I said, fruit,
Sugary stuff, all that should be just on its own
without any anything else so that it has, optimal digestion unless you’re diabetic.
Good combining would be combining sweet potatoes with something fatty like almond butter.
So if you like sweet potatoes you want to fill it almond butter
because you have the sweet potato, which is a high starch but also complex carb
And then you have your almond butter, which also takes a while to digest and you put them together. You have good digestion.
So if you are to eat any fruit,
you would want to eat them on an empty stomach, 30 minutes
before other foods or three hours after another food. So I see a lot of people,
Myself included, who will have a meal and they’ll have usually protein in the meal so chicken or something and then after their meal,
they’ll have a dessert like a fruit bowl or some ice cream or something. That’s
really high in sugar really easy to break down. That
completely destroys their digestion and that meal they just had.
So if you do want to dessert or fruit or something after meal wait
three hours to let your body really get a head start on that protein and the fats and anything else you ate in that meal and
Then bring in the fruit three hours later or some of that ice cream or whatever you do choose to have.
So those are the main
rules in terms of non-starchy vegetables. I’m assuming you guys are gonna ask what that is
so that would be like I said lettuce, and cucumber, and celery, and
dandelions, and eggplants, and peppers,
It’s really any vegetables. Things that are excluded would be potatoes, sweet potatoes, carrots, beets, anything that is higher starch.
Even like cassava. If you’re doing like a cassava chip or anything that’s all considered higher starch. So those would be would be separated.
Things like rice and oats and that kind of stuff is also considered to be high starch
so again separate that. If you were to have a bowl of oatmeal you would do oatmeal and then you would do
a side of some sliced cucumber or something like that. That would be great.
Oatmeal is considered high starch as well. I hope that this video is not super confusing.
I will leave the main rules in the description box below as well.
So you can actually look at them and physically remember them hopefully, but those are the main rules.
like I said, there are so many exceptions and
issues. If you do want to slow down digestion
and if you are
eating some fruit and your are diabetic, it great to
Sprinkle ground flax onto the fruit or something like that because healthy fats and fiber are really going to slow down digestion.
So take the condition that you have, any type of autoimmune, or
digestive issue, and then look at the food combining rules, but then alter it to
work with your type of diet and with yourself. So these are just the baseline rules,
you can take it in so many different directions and a really get nitpicky
But I hope this video kind of clears things up a little bit. I’m gonna just recap one more time.
There’s three different ways to combine food. So you would do high-starch oatmeal’s, potatoes, rice, with a non-starch
so any type of like vegetable or peppers that kind of stuff.
So if you do a plate of rice and you top it with like a vegetable
Indian chutney or something like that, that would be great. Then you could do
High protein and non-starch as well. So chicken and a salad or chicken and cucumber, that kind of stuff.
And then you would do healthy fats with any vegetables as well.
So a salad with olive oil or you could do avocado and some vegetables like peppers
Or guacamole dip and carrot sticks, so that kind of stuff. So those are usually the main food groups.
You really want to separate them. Anything that is high starch will get digested really, really, really, quick
so you do want to pair it with something that’s going to slow down the digestion a bit
But that is still at a similar
pace, So a non-starchy vegetable.
Protein gets digested extremely slow.
So you do want to make sure you’re consuming it with a non-starchy
vegetable. As soon as something has sugar in it, it gets digested very quick. So a non-starchy vegetable takes a little bit longer
so it’s great to pair with a protein. I do believe you can also pair
proteins with fats, like chicken and avocado.
Some people don’t do well with that but in general because fat takes a while to break down as well
I do find that for a lot of clients
Protein and fats are okay as well.
And then any type of vegetable with fats can be good together as well.
So those are the main food combining roles and then again, you couldn’t, you know, do what you like with that
Another thing you can do are high starch and fats. That’s not bad as well
So you could do like oatmeal with almond butter on the top. That would be fine
Really poor food combining so things you don’t want to do would be high protein high starch so chicken and white potatoes would be bad
High protein and fruit which I already mentioned chicken and mango which a lot of people do
I love doing that like I love doing like grilled chicken with like a mango salsa
But I don’t do it too often and then another pork combining girl would be high starch and fruit, so
Potato and then following it with a bowl of fruit. That would be bad because both good digested extremely quick and then if you
You know, it’ll just spike your blood sugar. If you eat like super starchy food like white rice or something and then and
Fruit or something like that or something sugary? It’s gonna just go through you so quick
You’re gonna get a spike in blood sugar and a spike in cortisol
So in that case if you are to do fruit
I would do like ground flax something to slow it down without completely stalling digestion. I hope that makes sense
I know it’s a lot of info to just throw at you at once it’s hard when there’s no charts or anything
But I will leave them the description box below. So you guys can
refer to that
If you have any questions
Or you’re confused about anything leave them in the comments below. I will get back to you as soon as I can
If you guys want more in depth details on food combining
Let me know in the comments and I will try to do another video in the future where we really dive deep into it
And I give you lots of meal different meal examples
I will also be writing a food combining article on holistic spring my business website
so make sure you’re checking a frequently under the learn tab and at some point you’ll see the article pop up whenever I get a
Minute to put it all together. So thank you so much for taking the time to watch this video
I love you all and I’ll see you in my next one. Bye