Food combining—a practice of separating certain food groups to aid digestion—has long been promoted in wellness circles. But does it actually work? The truth is more nuanced: some rules are myths, while others are grounded in digestive science and may benefit certain people.
The classic claim is that fruits, starches, proteins, and fats digest at different speeds and shouldn’t be mixed. But our digestive systems are designed to handle complex meals. The body releases enzymes for all macronutrients simultaneously.
Common Myths Debunked:
- Fruit should only be eaten on an empty stomach → No solid evidence
- Never combine protein and starch → Common in global cuisines with no issue
- Food sits and ferments in the gut → The digestive process doesn’t allow stagnation
Realistic Guidelines That Do Help:
- Eat slowly and chew thoroughly
- Pair high-fiber carbs with fat or protein to stabilize blood sugar
- Avoid heavy meals late at night when digestion slows down
If you experience bloating, pay attention to how you feel with certain combos—not internet charts. The best approach is personalized, balanced, and sustainable.
