Food Combining

 Food Combining for Gastrointestinal Health

In one end and out the other; simple as that, right? We wish. What happens along this twenty to twenty five feet of windy, folded up tube (GI tract), is key to our health. Its function determines our metabolism, energy, immune function, and general well being. In fact, our nutrition and GI health are the basis of functional medicine and the king of disease prevention and control. 

            Without getting too much into the gross anatomy and function of the GI tract, let’s focus on how we can get the most health from our food. But first, you should know a little about how your body processes food. Please note that digestion refers to the breakdown of food, not absorption.

  

The GI Tract

 Mouth

   Balanced

 • Initial breakdown of food

 • Begins digesting starches and fats

    Out of balance

• Poor chewing equals poor digestion and nutrient absorption 

 

Stomach

   Balanced

 • Sterilizes food with stomach acid

 • Further digests starches, proteins, and fats by breaking them down into a mushy goo  

 • Regulates flow of “goo” into the small intestines

    Out of balance

 • Without enough stomach acid, bad bacteria aren’t destroyed and digestive enzymes aren’t released

 • Stress reduces body’s focus on digestion and therefore allows for undigested food to pass through the tract.

 

Small intestine

   Balanced

 • Digests starches, proteins, and fats

 • Absorbs nutrients through complex systems

 • Delivers nutrients to liver

  Out of balance

 • There must be enough enzymes to digest the food, or proteins and fats won’t be broken down

 • Nutrients may not be absorbed (malabsorption) 

 

Large intestine

   Balanced

 • Digests fats

• Absorbs more nutrients

• Removes water

• Friendly bacteria produce energy and nutrients

• Excretes waste regularly  

  Out of balance

 • High ammonia production due to too much meat or fat

 • Bloating from too much starchy food or sweets

 • Decrease in friendly flora

 • Irregular bowel movements 

 

  

Indigestion is so common in today’s society that it is practically considered normal. People spend over two billion dollars each year on antacids! And sadly this is their main treatment strategy. 

             I don’t know about you, but I would rather treat the cause of my indigestion naturally than suppress and push symptoms deeper into the body with drugs.

            Correctly combining foods is the secret to proper digestion and metabolism. It is not a secret to our ancestors, but it is to most of us in the new age world of convenience and abundance. 

            Without complete digestion however, the nutrients in even the most wholesome food cannot be fully extracted and assimilated by the body. Incomplete digestion and inefficient metabolism are some of the main causes of fat and cholesterol accumulation in the body.

            Unfortunately, food combining is not a well known practice in the western culture, although many cultures, and of course animals, practice these habits instinctively. The information here is to educate you with some answers of why you may have indigestion, bloating, and other types of digestion problems.  

            Please do not get caught up in being the perfect food combiner, it can be very tough and confusing. But with a little practice and awareness you can save yourself a lot of discomfort, get the most out of your food, lose weight if you need to, and most importantly stop flooding the blood with waste bi-products from all the food that is spoiling in your gut from being combined wrong.

            Here are just the guidelines of food combining without the detailed explanations of why and or the science behind it. If your curiosity is enough to do more research on the subject, then you will find plenty online and in books, and I highly recommend doing your own research so you can become even more educated on the topic.

Why Food Combining Works and is ESSENTIAL for your health;

– It is a scientific fact that in order to initiate efficient digestion of any concentrated animal protein, the stomach must secrete pepsin. But it is also a fact that pepsin can function only in a highly acidic medium, which needs to be maintained for several hours to complete digestion of the proteins.

– An equally well recognized truth of science is that when you chew a piece of bread or potato or any other carbohydrate/starch, ptyalin and other alkaline juices are immediately secreted into the food by the saliva in the mouth. When swallowed, the alkalized starches require an alkaline medium in the stomach in order to complete digestion.

– So, in a nut shell, proteins need an acidic environment to be digested and starches need one that is alkaline. Unfortunately these two sets of juices have opposing effects and neutralize each other once in the stomach together. Now is where it gets messy, if you mix a protein and a starch in the same meal, neither of them will digest very well and you will have clumps of “stuff” that give off a lot of harmful bi-products and gases. Certain foods will actually rot in your gut and you will notice their bi-products as stinky gas, bloating, and more.

– On top of those two major NO NO’S, there are more combinations that you will find on the following pages to stay away from and to focus on.

 Digestion plays a key role in maintaining the body’s energy levels, immunity, sex drive, mental acuity, and is absolutely essential to our well being. Because most food cannot be broken down in its natural state and need to be converted into easily absorbable micro particles, our delivery mechanisms (how we eat, cook and store foods) are the secret to optimum health. Some of the more common disorders from poor delivery mechanisms are arthritis, asthma, allergies, chronic fatigue, aches and pains, poor memory and disorganized thoughts.

 Choose at least TWO agreeable categories for each meal, although a 3rd category can sometimes be added in low doses. See the box towards bottom of article to see proper combinations.

  

FRUITS FILLERS VEGGIES
In general, eat fruits by themselvesMelons do not go well with anythingSub-acid fruits go with either of the other fruits

Sweet fruits do not go well with acid fruits

In small doses, the more sour fruits can mix with proteins

 

Acid

OrangeCranberryLemon

Tamarind

Lime

Kiwi

Pineapple

StrawberryPomegranateTomato

Kumquat

Tangerine

Grapefruit

Sour fruits

Sub-Acid

AppleNectarineBlueberry

Mango

Pear

Apricot

Grape

Mulberry

CherryPeachTamarillo

Papaya

Plum

Blackberry

Guave

Raspberry

Sweet

BananaDatePlantain

Jackfruit

Durian

Dried fruits

PersimmonCarobCherimoya fig

Sapodilla

Sugar apple

Thompson grapes

 

Melons

Cantaloupe

Crenshaw

Honeydew

Watermelon

Muskmelon 

Fats are sometimes tolerable with starches or protein flesh if the fat is in a small amount It takes a lot of energy and acid to digest proteins, so mix them with non-starchy veggies for best results Carbs/Starches

BreadPotatoesRice

Pastas

Wheat

Parsnips

RiceSquashGrains

Yams

J.Artichokes

 

Fats/Oils

AvocadoButterAll oils CreamSeed oilSoy oil

 

Protein Flesh

All  types of meatsEggs SeafoodChickenetc

Protein Starch

BeansPeasLentils

Peanuts

ChestnutsGrains

 

Protein Fat

NutsSeedsOlives CheeseAvocadoYogurt
Non-starchy veggies mix very well with fillers while mildly starchy mix well with them.Fill your plate 80% with veggies to provide active enzymes that  aid in digestionStarchy veggies are considered carbs/starch (potatoes, etc.) 

 Non-Starchy

everything else

 

Mildly Starchy

ArtichokesBeetsCarrots

Rutabaga

Winter squash

CauliflowerCornPeas

Pumpkin

Water chestnuts

Sprouted grains

     

 

  The Basic Rules of Proper Food Combining:

*all of the following are essential for good health and nutrient absorption, but if you can only follow 5 rules, choose the first 5*

1. Do NOT eat protein foods and carbohydrate foods at the same meals . Protein foods require an acid medium for digestion while carbs/starches require the opposite.

2. Eat fruits alone on an empty stomach and wait 20–30 min before eating again; sour fruits can be eaten with proteins, as can other fruits depending on the amount of fruit and the person.

3. Have desserts and sugars by themselves as a whole meal, not after a meal

4. No cold water or liquids with meals, use 4oz warm tea or water,  kombucha or apple cider vinegar  as liquids to aid digestion, otherwise no liquid fifteen min before or until 60 min after meal.

5. Eat high fats and proteins at separate meals, or keep the fats to a very small amount. Some foods, especially nuts, are over 50% fat and require hours for digestion, and they slow all other digestion

6. Eat but one kind of protein food at a meal.

7. Eat proteins and acid foods at separate meals. The acids of acid foods inhibit the secretion of the digestive acids required for protein digestion. Undigested protein putrefies in bacterial decomposition and produces some potent poisons. A good exception is lemon juice, as it turns alkaline once in the body.

8. Milk; “drink it alone or leave it alone”

9. Eat sugars by themselves, unless you enjoy fermentation in your stomach

10. Dried Peas, Beans, and Soybeans; combine only with veggies.

11. Protein Fats: Avocado, olives, seeds and nuts (except peanuts and chestnuts, which are starches); Combine With: Non-starchy and ocean vegetables and sour fruits.

12. Fats and Oils Choose organic, unrefined and extra-virgin oils like flax seed, pumpkin seed, olive or coconut oils; Combine With: Vegetables, grains and protein. Avoid large amounts of fat with protein.

13. Avocados are best with salads and okay with sub-acid fruits or starches

14. Tomatoes are best with green & non-starchy veggies & protein FOOD GROUPS

15.Eat acids and starches at separate meals. Acids neutralize the alkaline medium required for starch digestion and the result is fermentation and indigestion.

  

FOOD COMBINING CHART

FOOD GROUPS Protein Flesh Protein Starch Protein Fat Fats Starches Fruits Acids Fruits Subacid Fruits Sweet Veggies Starchy Veggies non/low starch 
Protein Flesh Good Poor Poor Fair Poor Fair* Fair Poor Poor Good
Protein Starch Poor Good Poor Poor Poor Fair* Poor Poor Poor Good
Protein Fat Poor Poor Good Poor Poor Fair* Poor Poor Poor Good
Fats Fair* Poor Poor Fair Fair* Fair Fair Fair Fair Good
Starches Poor Poor Poor Fair Good Poor Fair Fair Poor Good
Fruits Acids Fair* Fair* Fair* Fair Poor Good Good Poor Poor Poor
Fruits Subacid Fair* Poor Poor Fair Fair* Good Good Good Fair Poor
Fruits Sweet Poor Poor Poor Fair Fair* Poor Good Good Poor Poor
Veggies Starchy Poor Poor Poor Fair Poor Poor Fair Poor Good Good
Veggies non/low starch Good Good Good Good Good Poor Poor Poor Good Good

 

 *Small amounts of fat or fruit

Please CONTACT ME FOR A NEW & NEVER-BEEN SEEN FOOD COMBINING CHART that unfortunately won’t fit in this blog.

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Meal Planning Sheet

This is what it would like on a smaller size. Enlarge this and use it to plan your meals and shopping. The key to success is being efficient. And the key to being efficient is to plan your meals ahead and shop ahead.

  M T W TH F SA SU
Breakfast              
Snack              
Lunch              
Snack              
Dinner              

 

Notes Grocery List

Digestion Stretches

Perform these throughout the day to encourage proper digestion. The organs that digest food are wrapped and suspended in fascia, which also wraps around the muscles and can be tight and restrictive to movement and digestive flow.

Hold each pose for at least 60 seconds with relaxed breathing. These should be gentle stretches, do not push them to your limit.

*if you have low back pain or other injuries that prevent some of these stretches, then PLEASE LISTEN TO YOUR BODY and skip them =)

**if you do these stretches before breakfast, then only do cobra, standing twist, and the abdomen stretch. All of the others involve a lot of spine pressure which is not ideal until a few hours after waking.

We will have many more to come!

Stress Meditation

Relaxation Technique: SINKING DEEP INTO THE SEA

  • Find a comfortable position that you can stay in for at least 10 minutes. It can be lying or sitting and you can use pillows and props to keep your spine straight and comfortable.
  • Softly close your eyes and guide your attention inward. Note how the body feels and where you are storing tension right now.
  • Smoothly, take a big breath and notice how the chest and abdomen gently move up and down with your breath. Continue observing your breath as you relax your neck and shoulders, and slowly sink deeper into your body.
  • Now imagine you are at sea, and there is a big, noisy, dark storm all around you. You are bobbing in the ocean with giant waves and just your head is above the water. Nobody else is around. This storm, is life. It represents all of the chaos that surrounds you on a daily basis. Deadlines, traffic, arguments, bills, and more.
  • Get back to your breath now, and settle into your breathing. Visualize sinking down into that ocean and under the water. Keeping your attention on your breath, observe how as you sink deeper you can still see the chaos above in the storm of life, but it is not so vivid anymore.
  • You are becoming calmer as you sink deeper into the ocean and your body with every breath. The storm is still there, but you are observing it from a new place now. As you slowly sink to the deepest part of your body and the ocean, you find that it is totally peaceful and quiet. You can feel your heartbeat and are one with the natural rhythms of your body. You are aware of every cell in your body.
  • You are now sitting at the bottom of the ocean, where your true self can be found. Looking in the far distance you can see the storm and chaos of life, but they do not seem so chaotic anymore. They are merely there, not affecting you any more than a storm on the other side of the globe.
  • You now are in a place that empowers you to choose what affects you, and what doesn’t. Instead of reacting to life and letting it shape your every molecule, now you can shape yourself through awareness of the storm and where you stand in it. 
  • Thinking of your body as the ocean, and the storm as life’s chaos, visualize the journey you just took to the center of yourself. With every breath you can sink deeper into yourself and away from the influence of outside distractions. Welcome home. This is where you will find all the answers to what makes you happy and healthy. 
  • This is where you are truly you and the only thing that can influence your behavior is your own free will.

Stress Relief

I cannot take credit for this beautiful information, and I unfortunately cannot give anyone credit because it was sent to me via an email forward. None the less, I loved it and feel compelled to share it with you.    

 Enjoy =)      

  

Stress

A lecturer when explaining stress management to an audience,
Raised a glass of water and asked
“How heavy is this glass of water?”

Answers called out ranged from 20g to 500g.

The lecturer replied, “The absolute weight doesn’t matter.
It depends on how long you try to hold it.

If I hold it for a minute, that’s not a problem.

If I hold it for an hour, I’ll have an ache in my right arm.

If I hold it for a day, you’ll have to call an ambulance.

In each case, it’s the same weight, but the longer I hold it, the heavier it becomes.”

He continued,

“And that’s the way it is with stress management.

If we carry our burdens all the time, sooner or later,

As the burden becomes increasingly heavy,

We won’t be able to carry on. ”

“As with the glass of water,

You have to put it down for a while and rest before holding it again.

When we’re refreshed, we can carry on with the burden.”

“So, before you return home tonight, put the burden of work down.

Don’t carry it home.

You can pick it up tomorrow.

Whatever burdens you’re carrying now,

Let them down for a moment if you can.”

So, my friend, Put down anything that may be a burden to you right now. 

Don’t pick it up again until after you’ve rested a while. 

 

 Here are some great ways of dealing with the burdens of life:

* Accept that some days you’re the pigeon,
And some days you’re the statue.


* Always keep your words soft and sweet,
Just in case you have to eat them.


* Always read stuff that will make you look good
If you die in the middle of it. [LOL]


* Drive carefully. It’s not only cars that can be
Recalled by their maker.


* If you can’t be kind, at least have the decency to be vague..


* It may be that your sole purpose in life is simply be kind to others.


* You may be only one person in the world,
But you may also be the world to one person.


* We could learn a lot from crayons… Some are sharp, some are pretty and some are dull. Some have weird names, and all are different colours, but they all have to live in the same box.


*A truly happy person is one who can enjoy the scenery on a detour.

Natural Digestive Aids

 

Use these with heavy meals to help promote healthy digestion and internal flora.

  • Sauerkraut
  • Kombucha
  • Pickles
  • Acidophilus
  • Fermented/cultured veggies

 

  • Vinegar
  • Aloe vera juice
  • Water (not with meals)
  • Peppermint oil
  • Fiber
  • Pineapple (small amount)

 

See more here.

Food Combining & Layering

What is Food Combining?

Food combining is the art of giving your stomach the right foods at one meal so that it has the ideal combination of digestive juices needed to break down whatever is in the stomach.

 

Sugars, proteins and fats all need different digestive juices in order to be properly digested. If they are all mixed together, then each digestive concoction becomes diluted and unable to fully break down its specific food. This leads to improper assimilation, bloating and more.

 

What is Food Layering?

 Food layering is the art of giving your stomach the right foods in the right order so that it has the ideal combination of digestive juices needed to break down whatever is in the stomach.

 

As food layering expert Dr. Stanley Bass puts it;

Any quick digesting foods must wait till the slowest digesting foods leave the stomach before they can leave – a process which can take up to 6 or 8 hours. While waiting, the fruit, cooked and raw vegetables, and some of the starches undergo some decomposition and fermentation, producing gas, acid and even alcohol along with indigestion. …..2

 And.. 

….. If there are 5 different types of food in the stomach at one meal, each eaten separately and in sequence, there will be 5 different kinds of digestion going on at the same time, each layer having different enzymes digesting each food, according to the needs of the food contained in that layer.
But when say 5 different foods are eaten at a meal, where each mouthful or bite is taken of a different food, then the entire stomach is filled with the same mixture……
2

 
Image of ideal food layering; each food has its own digestive sack or layer and is able to fully break down its specific food without interference from antagonistic digestive juices. Layer 1 in this case was eaten first, followed by 2-6 sequentially.

So what’s the difference between food combining and layering? With layering, one can basically eat whatever foods they  want at a meal, as long as they are eaten in the proper order, i.e. the most watery foods first and proteins last. This tends to work very well, although not as well as when coupled with proper food combining guidelines.

 

Why Combine and Layer Food Properly?

Because most food cannot be assimilated in its natural state and needs to be converted into easily absorbable micro particles; our delivery mechanisms (how we eat, cook and store foods) are the secret to optimum health through nutrition.

Correctly combining and layering foods is essential for optimum digestion and assimilation. Improper food combining, layering and poor nutrient absorption contribute to and can even be the main reasons people have bloating, indigestion, diarrhea, gas, upset stomach, arthritis, asthma, allergies, chronic fatigue, aches and pains, poor memory, disorganized thoughts and more.

Without proper digestion, nutrients in even the most wholesome of foods cannot be fully extracted and used by the body.

The goal is not to be a perfect food combiner, at least not at first. There are many things to learn and practice with this topic, so looking at it as a self-experiment in eating and health will make sure a person gets the most out of it.

With a little practice and awareness one will save their gut a lot of discomfort, get the most out of their food, lose weight if needed, and most importantly stop flooding the blood with waste bi-products from all the food that is spoiling in their stomach from being combined or layered wrong.

 

Do not believe any of this info,

simple try it and judge for yourself.

 

Basic Guidelines for Food Combining and Layering

  1. Follow the food combining and layering rules whenever possible (see next pages and links). Layering is most important and should be done even when following proper food combining rules.
  2. When ideal food combining can’t be had, focus on layering the foods properly.
  3. When neither can be followed, make sure indigestion, bloating and gas are acceptable for the following hours to come =)

 

Basic Rule of Food Layering:

  1. Eat the most watery food first, followed by the second most watery, and so on.

 

Basic Rules of Proper Food Combining:

~ Here are 5 tools to start with. You can find more here  which includes extensive charts on food combining. Remember, these are tools to improve digestion, see which of them make the biggest impact on your health and use them as often as possible. ~

1. Do NOT eat protein foods and carbohydrate foods at the same meals. Protein foods require an acid medium for digestion while carbs/starches require the opposite. Food layering modification; eat the starches first, then the protein.

2. Eat fruits alone on an empty stomach and wait 20–30 min before eating again. Food layering modification; eat the fruit first, then the heavier foods.

3. Have desserts and sugars by themselves as a whole meal, not after a meal

4. No cold water or more than 4 ounces of liquids with meals. Try to use 4 ounces of  warm tea or water,  kombucha or apple cider vinegar  as liquids to aid digestion, otherwise no more liquid fifteen minutes before or until 60 minutes after a meal.

5. Eat high fat foods and proteins at separate meals, or keep the fats to a very small amount. Some foods, especially nuts, are over 50% fat and require hours for digestion, which slows all other digestion.

Like I always recommend, don’t believe science until you try it for yourself and notice the difference.

Check more out here: http://www.drbass.com/sequential.html