Peanut butter and jelly, mac and cheese, tomato and basil, sushi and soy sauce …. Consciously or unconsciously, we all prefer certain food combinations. This is because some foods taste or make us feel better together. Think about all your favorite snacks, meals, deserts, spices, and drinks!
Food combining principles for health benefits originated in the Ayurvedic medicine of ancient India, but became popular in the early 1900s.
There are three known approaches to food combining: Functional, Synergistic and Ayurvedic. There are some overlapping concepts between the three, but each approach has its unique properties.
Functional Food Combining
Functional food combining is all about the exploration of combinations that are best avoided to maintain optimal mental and physical health.
If you are a busy professional and eating confectionery for breakfast, you might find yourself battling energy crashes and reduced focus as the day goes on. The combination of simple carbohydrates and sugar can lead to quick spikes in blood sugar, followed by crashes, impacting your energy levels and focus. Additionally, according to the functional food combining theory, combining foods that break down at different rates could be a significant source of food indigestion or digestive discomfort.
Synergistic Food Combining
If we could rely on the nutrients we get from food, would we still need to take supplements? The food synergy concept supports the idea of dietary variety and of selecting nutrient rich foods. The more we understand about our own biology and that of plants and animals, the better we will be able to discern the combination of foods, rather than supplements, which best promote health.
Synergistic food combining is all about how nutrients interact to boost their combined health benefits.
Examples of synergistic food combinations:
- Turmeric + Black Pepper
- Broccoli + Tomato
- Green Tea + Lemon Juice
- Lemon + Spinach
- Rosemary + Grilled Meat
- Kale + Avocado
- Salmon + Bok Choy
Ayurvedic Food Combining
Ayurveda or “Science of Life” is an ancient healing system that supports health through energy balancing. Ayurvedic food combining supports the idea that when energy is balanced, mental and physical health is optimal. According to Ayurveda, “when diet is wrong, medicine is of no use. When diet is right, medicine is of no need.” “Agni” or “Digestive Fire” can be positively or negatively impacted by digestion of the food combinations we eat. To enhance “Agni”, Ayurvedic food combining suggests eating all the colors of the rainbow, including all six tasted or “Rasas”: sweet, salty, bitter, pungent, sour and astringent and combining foods mindfully.
Here are some examples of combinations thought to strengthen Agni:
- Beans + Grains, Vegetables, Nuts, or Seeds
- Animal-Based Proteins + Vegetables
- Starchy Carbs + Vegetables
- Vegetables + Anything (Except Milk or Fruit)
Food Combos to Eat for More Energy and Better Mood
Knowing that just by combining certain foods, you can boost your energy levels, it’s worthwhile trying the following food combos and see how they impact your mood and productivity. This includes switching foods for ingredients that are known to give you an energy boost in combination with each other. Certain food combinations also play a major role in reducing inflammation, boosting immunity and protecting the body from chronic disease.
1. Greek Yogurt + Honey + Seeds
Greek yogurt is high in protein and probiotics that’s beneficial for gut health. Honey adds natural sweetness and antioxidants, while seeds provide healthy fats, fiber and essential nutrients.
2. Quinoa + Chickpeas + Veggies
Quinoa and chickpeas are complex carbohydrates that provide a steady release of energy, helping prevent energy crashes associated with simple carbs. This combination is also rich in protein content, maintaining muscle function and keeping you satiated for longer, improving your focus. Veggies have a high content of vitamins, minerals and other nutrients which is essential in supporting optimal brain health.
3. Cottage Cheese + Pineapple + Berries
Pineapple contains Bromelain, which may help improve mood. Also, both pineapple and blueberries are rich in Vitamin C, which is linked to reducing stress. With 28 grams of protein in every cup, cottage cheese keep you feeling full and alert throughout the day.
4. Salmon + Sweet Potato + Spinach
Salmon is rich in Omega-3 fatty acids, which are known to protect brain health and may help reduce the symptoms of anxiety and depression. The omega-3s can help improve mood by promoting the release of neurotransmitters such as serotonin. Sweet potatoes are a great source of complex carbohydrates, which provide a consistent release of energy, without causing a spike in blood sugar. Finally, spinach is packed with vitamins A, C, K and several B vitamins, including folate that is important for brain function and mood regulation.
5. Dark Chocolate + Almonds
Almonds provide healthy fats, protein and magnesium that stabilize blood sugar and support brain health, while dark chocolate offers antioxidants, flavonoids and mood-enhancing compounds like caffein phenylethylamine. Dark chocolate and almonds together provide a balanced, satisfying snack that supports both energy and mental well-being.
6. Smoothies with Spinach + Bananas + Protein Powder
This smoothie gives you a good mix of quick energy from the natural sugars in the bananas, sustained energy from the protein and mood support from the vitamins and minerals in spinach and bananas. Nut butters and Greek yogurt are healthy options you can switch out protein powder for in your smoothie.
7. Hummus + Veggies + Whole Grain Crackers
Whole grain crackers are made from whole grains like oats, wheat, or rye which are rich in complex carbohydrates. Complex carbohydrates are digested more slowly compared to simple carbs, providing a steady release of energy. Hummus is usually made with olive oil providing healthy fats that are essential for brain function and mood regulation through the release of happiness hormones like serotonin. Finally, veggies like peppers, carrots and broccoli provide a variety of vitamins and minerals. These micronutrients are crucial for energy production at the cellular level supporting mental clarity and mood.
Food Combos that Are Best to Avoid
There are many versions of food combos that should be avoided. One issue with these food combos is that they break down at different rates and can cause digestive distress. Other food combos may cause rapid increases in blood sugar, followed by a crash as insulin levels drop. Avoiding these pairings may help reduce digestive stress and energy crashes:
1. Protein + Starches
If someone tends to eat large portions of starchy foods with protein, especially if the starches are high-glycemic, like white rice or white bread, the protein’s slower digestion rate may not be enough to stabilize the rapid blood sugar fluctuations, contributing to an energy slump or bloating.
Tip: Switch pasta or rice for Zucchini noodles or cauliflower rice in a protein-based meal
2. Protein + Acidic Food
If the food you are consuming is highly acidic (e.g. citrus fruit, coffee, tomatoes, or vinegar), it might overwhelm the stomach’s natural acid balance, disrupting optimal protein digestion. This can result in incomplete digestion, leading to bloating, discomfort, and feelings of sluggishness. In addition, the majority of serotonin is produced in the gut. If digestion is disrupted, serotonin production could be reduced, leading to feelings of low energy or a bad mood.
Tip 1: Balance meals with Alkaline foods. For example, consider pairing protein with foods that have a more neutral or alkaline pH (e.g. leafy greens, whole grains, or vegetables).
Tip 2: Hydrate properly. Drink water, herbal teas, or alkalizing beverages like coconut water to neutralize acidity and aid digestion.
3. High Sugar + High Carbs
The combination of high sugar and high carbs causes blood sugar spikes followed by crashes, leading to fluctuations in mood and energy. This can create a cycle of fatigue, irritability, and cravings, making it difficult to maintain steady energy levels and emotional wellbeing.
Tip: Consume complex carbohydrates such as Quinoa or whole grain pasta with fiber and protein to help support more stable energy levels and better mood
4. Egg + Dairy
While egg and dairy are nutritious foods on their own, their combination may cause digestive, hormonal or mood-related disorders in some people, especially if they have sensitivities or intolerances to these foods. For example, both egg and dairy contain tryptophan, an amino acid that stimulates the production of Serotonin (the feel-good neurotransmitter). But, if you consume these foods in large amount, the balance of the amino acids may not be ideal for optimal production of serotonin, ultimately leading to sensations of low mood and fatigue.
5. Animal-Based Protein + Plant-Based Protein
Different protein types have different digestion rates. Animal-based proteins are typically harder to digest compared to plant-based protein. If you eat a large portion of different proteins all at once, your digestive system may have to work harder, leaving your body and brain with lower energy levels to be productive.
Food combining is a great mindful eating strategy to explore new ways of improving your mental and physical health. Similar to a creative chef who is always in search of new delicacies, we invite you to start experimenting with food combining and see what works best for you.