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Food Combining 101

Did you know that your bodies digestion uses more energy than for any other functions? Combining your foods and meals a certain way could leave you with far more energy than before!

There are a lot of different theories about food combining. It is not something that is neccesary for everybody but when you feel a bit of discomfort after a meal, gas and bloating you might want to give food combining a try. Combining food a certain way could also be great for your weight, for more energy and improved health.


My 3 major food groups are …

              Fruits                                        Complex Carbs                          Nuts & Seeds


Food combining can seem a lot of work and hussle, but when you get in the ritme and know the basics, it will be a breeze. When you are used to more traditional meals and combinations, it will be quite a change, true. Bread  and cheese or fish and rice are the more traditional examples but also in the raw and high raw diet there are a lot of combinations which can tax the body more than it should. Oatmeal and nuts, requires more energy to digest than oatmeal with almond milk or brown rice and lentils. By making meals simpler reliefs a lot of work from your digestive system and leaves you more energy to spend. Also lighter and tummy more at ease.

There is room for extra’s and exceptions, of course … this is about, like everything else, balance. What you do on a regular base is what counts! That is where change will be visible and tangible.


Choose one major food group per meal …


apple, banana, grapefruit, kiwi, orange, berries, strawberries, apricot, melon, nectarine, lemon, lime, avocado etc.

Complex Carbs

pumpkin, sweet potatoes, oatmeal, spelt, quinoa, amaranth, teff, rye, buckwheat, beans, legumes, millet, lentils, young coconut etc.

Nuts & Seeds

almonds, brazil nuts, hazelnuts, flax, chia, pecans, hemp, sesame seeds, pumkin seeds, walnuts, dessicated coconut, brown coconut, dried fruit etc.

The idea behind food combining is that there are different enzymes needed to properly and easily Protein gets digested by other enzymes than carbs or fruits. Different food groups also have a different digestion period. Fruit goes quick through the body while protein takes much longer. Everything gets digested one way or an other. It is about making this as easy and quick as possible without too much obstructions. When we eat healthy foods poorly combined our bodies cannot enjoy all its benefits.

Fill the rest of your plate with lots of raw, some steamed or cooked alkalizing low carb veggies like ….

salad, spinach, cucumber, cauliflower, broccoli, kale, celery, green peas, green beans, fennel, garlic, onion, carrots, raw corn, bell pepper, tomato, beets, sprouts, fresh herbs, scallions, spring onions, zucchini, asparagus, cabbage, ginger etc.

neutrale voedingsmiddelen

Your meals can always be combined and complimented by neutral foods like,

cold pressed oils like coconut, hemp, flax, avocado, olive oil or grapeseed oil, lemon, lime, coconut water, milk made of nuts- and seeds

kikkererwten burger

Fill the rest of your plate with lots of raw, some steamed or cooked veggies.

Just a bit about fruits … these should be eaten on their own and not combined with any other groups. An exception are green smoothies made with green leafy veggies like spinach, coconut water, avocado ( also a fruit ) and some fruit. Do not add nuts, seeds or proteins to these smoothies. You can add anything you like to a fruitless smoothie.

The great thing is that you do not have to give up anything just do not eat everything at the same time! This way you can also appreciate more the structure and tastes which the different food groups represent. When you go for one food group you have less chance of overeating. Filling a big part of your plate with lots of vegetables is always a great choice!

groente klein Studies show that people tend to overeat much more easily when confronted with a large selection of foods and food groups. Simpler meals can be, besides digestion, also beneficial to our choices regarding quantities. No counting, just enjoying the benefits all around.

A Complex Carbs high raw meal could be a salad made of quinoa, lentils, green peas, tomatoes, avocado, fresh hers an d lots of greens. With a piece of raw chocolate or chocolate avocado pudding as dessert.

A Nuts & Seeds based meal could contain a bean free hummus as a dip or rolled up in wrap with avocado, bell pepper, olives, sprouts accompanied by a large green salad with extra pumpkin seeds, tomato and  olive oil.  A raw soup is always a great addition, here and to a carbs based meal.

Fresh fruit and smoothies with added fruit are best enjoyed on an empty stomach in the morning. This way fruits can be digested quickly and with less chance on fermenting in the stomach  with bloating and gas as a result. Not great! Fruit can also be eaten as a snack just be sure that your stomach is empty and your last meal has been digested fully, this can take from 2 to 4 hours, depending on what you have eaten. Combining realy sweet fruits like a banana and sour fruits like lemons or pineapple is also not adviced.

Melons should always be eaten on their own with the preference for cantaloupe melons due to their low fructose content.

Bananas are an exception and can be combined with fresh fruits, dried fruits and nuts & seeds.

Give it a try!

After a few days you will get the hang of it and may be your body will love you back by eliminating those bloatings and lack of energy after a meal! You could shed a few unwanted pounds, be more energized and get a nice complexion while you are at it! Energy you can use for nicer or more important stuff!