What Is a Food Combining Diet?

What Is the Food Combining Diet?

Food combining diets are based on the idea that eating certain foods separately from others can aid in digestion to support weight loss and overall health.

Food combining advocates believe that foods have unique effects on the pH level in the digestive tract and that these foods should not be consumed together. However, there is no scientific evidence to support these assumptions.

The 7-Day Diet Plan

While there is not one definitive version of the food combining diet, in general, a week on the plan might look something like this sample (but note that experts don't recommend following this plan).

What You Can Eat

Those who follow a standard American diet often pair meat and starch at mealtime: a turkey sandwich for lunch; eggs, bacon, and toast for breakfast; roast chicken and potatoes for dinner. On a food combining diet, protein and carbohydrates are never eaten together.

In addition to keeping proteins and starches separated, a food combining diet suggests consuming sweet fruit only in moderation and on an empty stomach—a few hours after or 20 minutes before a meal. It is also recommended to drink plenty of water—but not during meals.

Protein

Proteins are allowed, but never eaten with starchy foods like bread, rice, squash, or grains.

• Eggs
• Meat
• Cheese
• Poultry
• Seafood

Grains and Starchy Vegetables

Consume starchy vegetables and other carb-heavy foods with cooked non-starchy vegetables such as leafy greens only (not proteins).

• Potatoes
• Squash
• Rice
• Oatmeal
• Bread
• Quinoa

Fruit

Avoid sweet fruit as much as possible. Choose sour or low-sugar fruit instead. Eat nuts, seeds, and dried fruit only with raw vegetables. Low sugar fruits include:

• Limes
• Raspberries
• Cranberries
• Guavas
• Apricots
• Kiwi
• Figs
• Blackberries

Neutral Foods

There are many variations of the food combining diet. In most, non-starchy vegetables are placed in the neutral group and can be paired with starches or proteins. Some plans also consider other foods, such as dark chocolate, almond milk, cream, coconut water, lemons, butter, and oil, "neutral" and allow them to be eaten in combination with any foods.

Alcohol

Some alcohol can be consumed. Dry red and white wines fall into the protein category and should only be consumed with other proteins. Beer and ale are considered starchy, so they should only be consumed with other starches or cooked vegetables.

What You Cannot Eat

There are no limitations in general on what you can eat, just when you can eat certain foods. The diet's premise is based on avoiding combining specific foods at the same mealtime. However, several variations of food combining diets may eliminate certain foods altogether. These include:

• Fruit (eaten in moderation only)
• Refined sugar (and sugar-containing products like candy and baked goods)
• Processed foods (chips, packaged snacks)
  

How to Prepare the Food Combining Diet & Tips

Proponents believe that when you eat the wrong foods together, digestion is impaired. As a result, undigested food is left in your stomach to ferment and rot. They believe this can lead to illness and/or weight gain, but this is unsupported by scientific evidence.

Food combining rules are strict and regimented. Those who follow these plans need to adhere to the basic principles. Some adjustments can be made to accommodate those with dietary restrictions, such as celiac disease or gluten intolerance. It could prove difficult to follow this diet as a vegetarian. Many plant-based proteins such as legumes and quinoa also contain carbs, which is an off-limits combination.

Pros of the Food Combining Diet

Like all restrictive diets, food combining diets have their benefits and drawbacks.

• Emphasizes whole foods: Following this diet will likely lead to more consumption of whole foods. Processed foods are usually a combination of protein, carbohydrates, and different kinds of fat. The food-combining protocol bans any foods with added sugars, which eliminates a lot of processed foods (such as sauces, granola bars, and cereals). It is also easier to keep different types of food separate from each other if they are eaten closer to their natural state.
• No carb or calorie counting: There's no need for calorie or carb counting, or portion control, which simplifies this otherwise complicated eating plan.
• May promote weight loss: A stringent set of rules may help followers make more mindful food choices. When meals and snacks are consciously planned, it's possible to consume more nutrient-dense foods while also eating less food. As a result, you could lose weight. While eating more whole foods and reducing calorie intake could improve health and promote weight loss, there is no evidence to show that food combining is an effective strategy.

Cons of the Food Combining Diet

Though there are no known health risks associated with food combining diets, a strict and regimented diet may lead to an unhealthy obsession with food for some people. It is also unnecessarily overly restrictive and complicated with no scientific evidence to support it.

• Confusing to follow: The diet's rules are complex and could be hard for some people to follow. That impracticality, along with having to give up certain convenience foods and remember when it's OK to drink water and when it's OK to have fruit, makes this diet challenging to comply with.
• Difficult to categorize: Most foods can't be classified as simply carbs or protein. For example, grains like quinoa provide both starchy carbohydrates and protein. It is nearly impossible to neatly categorize foods according to the rules of this plan.
• Not sustainable: Diets like these are tough to follow. Additionally, any weight loss experienced on this restrictive plan will likely come back once everyday eating habits are resumed. And lastly, following a diet with so many restrictive rules prevents a person from learning to eat intuitively.
• Unsafe for some people: Those with certain health conditions should be cautious with food combining. People with diabetes should not consume carbs alone—they also need some protein or fat to keep their blood sugar levels from spiking. If you have a chronic health condition, be sure to check with your doctor before attempting this diet.
• No scientific evidence: Proponents of food combining believe that proteins and carbs are digested at different rates, so it's harder for the body to process them when they are consumed together. They also suggest that different foods respond to different pH levels in the digestive tract. So if two foods requiring different pH levels are combined, they can't be digested together. Neither of these beliefs is based on scientific facts.
• May not provide enough calories: The restrictive nature of this plan may also cause some people to not get enough calories in an effort to avoid combining the "wrong foods." Not getting enough calories can lead to fatigue and create other health problems, such as slowed metabolism.

Is a Food Combining Diet a Healthy Choice For You?

Dietary guidelines set forth by the U.S. Department of Agriculture suggest filling your plate with a combination of protein, grains, fruits or vegetables, and dairy products (if you can tolerate those). While these guidelines don't specify including every item at every meal, they do suggest it as a goal for a healthy, balanced diet. Of course, this counters the basic premise of food combining.

To achieve your weight loss goal, the USDA recommends cutting your intake by approximately 500 calories per day. There are no calorie targets on food combining diets—it's all about what you eat and when and not necessarily how much. This may help some people lose weight, but others may benefit from monitoring their calorie intake. This calculator can help you determine an appropriate calorie goal that's based on factors such as your age, sex, and activity level.

A Word From Verywell

Food combining (and other eating plans with unique guidelines) are often appealing because they are a departure from traditional diet rules. Sometimes these plans provide interesting routines or a novel approach to weight loss that some people may find intriguing. But the bottom line is that food combining is not a realistic eating plan for the long term.

The strict protocol is likely unnecessary—weight loss and better health can be achieved with a balanced diet that includes all the major food groups combined with regular exercise. If you would like to lose weight, you may want to consult a registered dietitian or your healthcare provider to set goals and monitor your progress. You're much more likely to see results that last if you follow plans that are rooted in science.

Remember, following a long-term or short-term diet may not be necessary for you and many diets out there simply don’t work, especially long-term. While we do not endorse fad diet trends or unsustainable weight loss methods, we present the facts so you can make an informed decision that works best for your nutritional needs, genetic blueprint, budget, and goals.

If your goal is weight loss, remember that losing weight isn’t necessarily the same as being your healthiest self, and there are many other ways to pursue health. Exercise, sleep, and other lifestyle factors also play a major role in your overall health. The best diet is always the one that is balanced and fits your lifestyle.