FOOD COMBINING PRINCIPLES

Strategic eating for better digestion

FOOD COMBINING IS A GAME CHANGER

The SK60® System was developed in consultation with respected doctors and dietitians.

Our food-forward approach aims to improve your gut health, and optimize your blood sugar, hormones, and metabolic health. So, you can reduce inflammation and digestive problems, and sleep better, gain energy, and lose weight.

The 7-Day Kickstart includes science-based nutrition and lifestyle strategies that are in alignment with global health recommendations.

We also include some other strategies to improve your digestion during the 7-Day Kickstart.

Food combining is strategy that has helped many members of the SK60® community.

My dietitians and I have helped over 30,000 people achieve better health with our program. Food combining has helped many of these participants improve their digestion and boost their weight loss and energy.

The SK60® recipes included in the 7-Day Kickstart Meal Plan adhere to food combining principles.

The SK60® dietitians utilize food combining simply as an effective eating strategy to improve your digestion, sleep, energy, and weight loss quickly during the 7-Day Kickstart.

Food combining is not a definitive nutrition strategy that needs to be adhered to with an “all or nothing” approach.

WHAT IS FOOD COMBINING?

Food combining is an approach to eating that works on the premise that your body can optimally digest only one concentrated food at a time.

Concentrated foods are typically defined as starches and proteins— basically, anything other than fruits and vegetables. 

The digestion of starches (grains, potatoes, winter squashes) require alkaline conditions, whereas the enzymes that digest proteins (meat, poultry, fish, eggs, nuts) work best in an acidic environment. 

When we eat starches and proteins together in popular combinations such as meat and potatoes, fish and chips, or a cheese sandwich, we may experience  gas, bloating, fatigue, and acid reflux. 

Read this page for practical information about how to implement food combining principles during the 7-Day Kickstart and beyond. 

Refer to the SK60® Food Combining cheat sheet in the 7-Day Kickstart Food Guide for quick reference. 

HAVE QUESTIONS ABOUT FOOD COMBINING?

If you have further questions after reading this page, post them in our Facebook group, and we'll be happy to help you.

Table of Contents

To eat is a necessity. But, to eat intelligently is an art.

THE MAGIC OF FOOD COMBINING

Here's the lowdown on why food combining can improve your digestion and ability to lose weight. 

The digestion of starches (grains, potatoes, and many other roots) calls for alkaline conditions, whereas the enzymes that digest protein thrive in an acidic environment. If you eat a starch and a protein together, you’re essentially asking your digestive system to be alkaline and acidic at the same time. 

Unfortunately, Western menu combos tend to do just that. Eating a good old meat-and-potatoes meal calls in digestive processes that neutralize each other.

Neither the meat nor the potatoes gets handled effectively, leading to fermentation, which feeds yeast and fungus. This chain reaction disrupts the digestion of all the foods you eat. You may be unaware of what’s going on, but you experience the impact as bloating, flatulence, and indigestion. 

Do you ever feel tired and lethargic after you eat?

You are not alone.

Digestion is like an athletic endeavor and can demand more energy than strenuous exercise. If you help it along, you don’t feel zapped.

Poor digestion leaves less energy for vitality.

Worse still, it puts a strain on the liver, your all-important regenerative and detox organ, which you want working at its best. (It’s no accident that it’s called the live-er.)

Pairing foods in strategic combinations, will, in most cases eradicate these symptoms. It will also improve your nutrient absorption, digestion, and gut health, support weight loss and detox, and give you more energy.

The 7-Day Kickstart is anchored to food-combining principles. However, we believe in bio-individuality, and in building habits based on experience and intuition as well as on received information.

Food combining is not as simple as distinguishing concentrated foods from everything else. There are also subcategories of food that combine best with certain others. 

Read the other sections of this page to learn more.

Refer to the Master Food Combining cheat sheet in the 7-Day Kickstart Food Guide for quick reference. 

HOW TO EAT FRUIT

Food combining purists say that "fruit is best eaten on its own".

Here's the theory behind this outdated food combining recommendation:

Your liver works hardest to eliminate toxins between midnight and midday.

Digesting fruit doesn’t require action by the liver, so to support better detox and elimination traditional food combiners consume fruit alone before noon. Fruit is a great replenisher of fluids after a night of rest and moves quickly from the stomach into the small intestine.

A fruit breakfast leaves the stomach ready for a more varied lunch.

The SK60® dietitians do not agree with this purist approach to food combining. 

Instead, our dietitians recommend combining fruit with protein fats (nuts and seeds), leafy greens, plant fats (oils), and magic foods (avocado, cucumber, lemons, limes etc) to support better blood sugar and hormone regulation.

After leading over 30,000 through our health programs, this approach have proven to support better overall health.

Why is it best to consume fruit with some protein fats (nuts and seeds)?

Eating fruit on its own can cause blood sugar spikes, and does not sustain most people until the next meal or snack.

While fruit provides quality carbohydrates with fiber, vitamins, minerals, and antioxidants, it does not provide quality fats and protein for balanced nutrition.

The SK60® dietitians recommend consuming fruit with some protein fats (nuts and seeds) to slow down the assimilation of sugars to regulate blood sugar and hormones, and promote satiety and joy.

The 7-Day Kickstart Meal Plan include a variety of fruits in strategic quantities and combinations.

Expand this section to read about the best time of the day to consume fruit.

Continue Reading

VEGETABLE FRUITS COMBINE WELL WITH EVERYTHING

“Vegetable fruits” such as avocados, cucumbers, tomatoes, bell peppers, and olives are classified as "magic" or "star" foods and can be eaten with any other foods such as fruits, vegetables, starches, and proteins. Leafy greens (spinach, kale, collard greens, chard, bok choy), along with the vegetable-fruits noted above, are our go-to staples in the SK60® recipes. 

DO NOT CONSUME FRUIT WITH PROTEIN OR STARCHES

Unfortunately, fruits (except for magic fruits) do not combine well with concentrated starches and proteins, which typically take three to five hours to digest. If you eat fruit with starches and proteins, fruit gets trapped in the longer digestive cycle of concentrated food, and it ferments and produces acid and alcohol which feeds yeast, fungus, and bacteria, and can impede better digestion. 

WHY MELON IS NOT INCLUDED

Melons move through the body in about 20 minutes, faster than any other food, hence the old food combining motto: “Melon on its own or leave it alone.” Melons tend to cause gas and bloating in most people, particularly when blended in smoothies with other fruit. For this reason, we have not included melons in the 7-Day Kickstart Meal Plan. 

WATCH YOUR FRUIT INTAKE

Fruit is loaded with nutrients, mineral-rich water, fiber, and antioxidants to support better health. However, you CAN get too much of a "good" thing.

We recommend strategically moderating your consumption of fruit to support better blood sugar levels, energy, rest, and sleep.

The SK60® dietitians recommend no more than 2 servings of fruit per day (2 pieces or 1 to 1 1/2 cups) consumed in the morning for breakfast or as a mid-morning snack to support better health.

And, when consuming fruit, always pair it with a little bit of nuts and seeds, nut (or seed) butter, or nut/seed or coconut yogurt to balance the simple sugars with some healthy fats and protein to help slow down the assimilation of the sugars to regulate blood sugar levels for a sustained release of energy.

NOTE: Fruit is high in simple sugars and can spike blood sugar levels and feed an overgrowth of hostile bacteria in the gut, particularly for people already suffering from candida (an overgrowth of yeast). If you have diabetes, high blood sugar, or are suffering with candida, leaky gut, SIBO or other digestive issues, our dietitians recommend lowering your consumption of fruit, and sticking with the low sugar fruits such as grapefruit, berries, and kiwi.

TIMING OF FRUIT CONSUMPTION

When consuming fruit, be mindful of adhering to food combining principles.

To support better digestion, food is best consumed with other fruit, nuts and seeds, leafy greens, and foods on the magic/star list.

Beyond pairing foods with fruit in the same meal or snack, pay attention to the TIMING notes at the bottom of this page.

Eating fruit after starches and animal proteins is where most people get tripped up when practicing food combining. 

Here are some guidelines to support better digestion:

  • After consuming fruit, wait 60 minutes before consuming animal protein or non-starchy vegetables.
  • After consuming animal protein, vegetables (starchy or non-starchy) or grains, wait 3 to 4 hours before consuming fruit.
  • You can eat fruit for your mid-morning snack if you have had a protein fat and fruit breakfast (fruit with nuts and seeds) but do not eat animal protein, grains, or vegetables.
  • You can also have fruit as a mid morning snack if it has been 3 hours since the animal protein, grain, or veggie breakfast. So, let's say you ate eggs and vegetables at 8AM, you could have fruit at 11AM. Then, wait at least 1 hour, then have your lunch.

Refer to the Master Food Combining cheat sheet in the 7-Day Kickstart Food Guide for quick reference. 

PROTEIN + NON-STARCHY VEG OR SEA VEG

This is the "go-to"combination in the 7-Day Kickstart Meal Plan. 

Why don't we recommend consuming protein with starches?

When you eat proteins such as:

  • meat
  • fish
  • eggs
  • nuts
  • seeds

Your stomach cranks up the hydrochloric acid and the protein-digesting enzyme pepsin which is not a good environment for the digestion of starches. 

To support better digestion, proteins are best combined with non-starchy vegetables such as:

  • leafy greens (spinach, kale, chard, bok choy)
  • broccoli
  • cauliflower
  • cabbage
  • brussels sprouts
  • asparagus

OR with sea vegetables:

  • nori
  • kombu
  • wakame
  • dulse

All of all these foods happily digest in both a protein or starch-friendly environment.

We do not include any starch-based meals in the 7-Day Kickstart to maximize your results and reduce confusion about food combining.

Outside of the 7-Day Kickstart, leave at least 3 hours between a protein meal and a starch meal (potatoes, winter squashes, beets, grains). 

STARCHY VEG + NON-STARCHY VEG OR SEA VEG

The SK60® dietitians did not include starch-based recipes on the 7-Day Kickstart Meal Plan to accelerate the results of the digestive tune-up.

However, long-term, it is important to include some resistant starches in your diet to support better gut health.

Outside of the 7-Day Kickstart, here are food combining guidelines for starch-based meals.

Non-grain starches such as:

  • potatoes
  • sweet potatoes
  • butternut squash
  • kabocha squash
  • pumpkin
  • yams

can be combined with grains and pseudo-grains such as:

  • quinoa
  • millet
  • buckwheat
  • amaranth

and other grains.

These starchy foods also work well with non-starchy vegetables such as:

  • leafy greens (spinach, kale, chard, bok choy)
  • broccoli
  • cauliflower
  • brussels sprouts
  • asparagus
  • sea vegetables (nori, dulse, wakame)

Classic duos like vegetable curry with grains, pasta with tomato-based sauce, and baked potatoes with salad or coleslaw go together not only for flavor and texture, but also for health reasons.

Leave at least 3 hours between a starch-based meal and a protein-based meal. 

WHEN TO ABANDON FOOD COMBINING

While non-starchy vegetables should always be the priority on your plate, starchy vegetables, grains, and beans are not "bad" foods.

Starchy foods can be consumed in a strategic way that works for your body.

Outside of the 7-Day Kickstart, the SK60® dietitians encourage you to eat a small amount of starchy vegetables (red-skinned potatoes, winter squashes, sweet potato) each week to support better gut health.

 BLOOD SUGAR NOTE: When eating starch-based meals, abandon food combining principles and add some plant or animal protein to the meal to support better blood sugar regulation. (Without protein and healthy fats, starch-dense foods tend to cause blood sugar spikes and crashes, which manifest as inflammation.)

PROTEIN FATS + NON STARCHY VEG OR SEA VEG

This is another one of the "go-to" combinations in the 7-Day Kickstart Meal Plan.

The protein fats included in the SK60® recipes are:

  • nuts (almonds, walnuts)
  • seeds (hemp, chia, flax, sunflower, pumpkin, sesame seeds)

These foods combine best with non-starchy vegetables such as:

  • leafy greens (spinach, kale, chard, bok choy)
  • cabbage
  • broccoli
  • cauliflower
  • asparagus
  • brussels sprouts

Or, with fruits:

  • lemon
  • lime
  • grapefruit
  • berries
  • kiwi
  • pineapple
  • mango
  • bananas
  • dates

TIMING NOTE: Leave at least 3 hours between a protein meal and a starch meal (potatoes, winter squashes, beets, or grains). 

PROTEIN STARCHES

BEANS ARE GOOD FOODS

The SK60® dietitians view beans as quality foods that can be part of a healthy diet.

Lentils, chickpeas, and other beans deliver high quality plant protein, complex carbohydrates (with loads of fiber and resistant starch), vitamins, minerals, and beneficial compounds that can support better heart health, brain health, and weight management. 

We have only removed beans from the 7-Day Kickstart for the purposes of accelerating the digestive tune up. They are also a known trigger food for digestive problems (gas, bloating) and menopause symptoms (hot flashes and sweats).

WHY ARE BEANS DIFFICULT TO DIGEST?

For food combining purposes, beans, peas, and lentils are known as "Protein Starches" because they deliver both concentrated proteins AND concentrated starches.

There are specific proteins and carbohydrates contained in these foods that make them difficult to digest, and many people experience gas, bloating, and fermentation in the gut.

TO EAT BEANS OR NOT TO EAT BEANS

For these reasons, we do not include beans in the recipes on the 7-Day Kickstart Meal Plan.

#1: If you eat animal protein, or you are following the vegan track with low protein needs (below 45 grams per day), we do not recommend consuming beans as a protein booster during the 7-Day Kickstart.

#2: If you are following the vegan track and have higher protein needs (above 60g per day) you could expand your protein choices for nutrient diversity (to reduce your dependence on nuts and seeds) and consume a small amount of beans that you tolerate well.

SOAKING AND COOKING DIRECTIONS

Beans contain phytates that can inhibit the digestion of key nutrients such as calcium and iron.

To support better digestion, we recommend using dried beans and soaking them in filtered water with a strip of kombu (seaweed) to neutralizes the enzyme inhibitors, release some gas, and help the protein to become more available. Soaking also softens the beans so they cook more quickly and evenly.

WHAT ARE LECTINS?

Lectins are proteins that bind to carbohydrates that are found mainly in legumes and grains, but also in most plant foods including nightshades, nuts, and seeds.

Cooking beans (particularly in a pressure cooker) deactivates lectins. However, for people with digestive sensitivities and gastrointestinal problems, lectins can compromise the gut microbiome, and absorption of nutrients, decreasing acid secretion, and increasing inflammation.

The SK60® dietitians recommend keeping a food and symptom journal to monitor your reaction to beans and other foods. 

DO NOT EAT CANNED BEANS

For better digestion and better health, we do not recommend consuming canned beans.

Canned beans have not been soaked to activate their full nutrient potential, have been cooked quickly, and are often packaged in their cooking liquid which contains some anti-nutrients that impede better digestion. (Canned beans are basically sitting in "fart juice".)

FOOD COMBINING GUIDANCE

To support better digestion, do not consume beans with animal protein or plant protein (nuts and seeds).

Beans are best combined with leafy greens and non-starchy vegetables.

You can combine beans with starchy vegetables (potatoes, winter squashes) and grains, but choose small portions so that the combined carbohydrate load doesn't spike your blood sugar levels.

MONITOR YOUR RESPONSE TO BEANS

You may be able to tolerate some beans and not others.

We recommend consuming small quantities, no more than 1/2 cup cooked beans per meal. You may be able to tolerate small quantities but not large quantities.  

If you're going through perimenopause or menopause, beans may be a trigger for hot flashes, sweats, and other symptoms.

ADDED SUGARS

Added sugars are not included in the 7-Day Kickstart. 

The aim is to reduce your sugar cravings and dependence on sugar, regulate your blood sugar levels, reduce the acid/inflammation/stress in your body, and, instead, eat efficient foods that help your body to run better.

A major reason that processed foods have so many adverse side effects is that most contain added sugars. While on the program, refrain from consuming added sugars such as:

  • cane sugar
  • maple syrup
  • agave nectar
  • coconut sugar
  • coconut nectar
  • artificial sweeteners (saccharin, acesulfame, aspartame, neotame, sucralose)

These added sugars combine well with . . . nothing.

You will get the best results if you do not consume sugar during the 7-Day Kickstart.

In general: The less of it you consume, the sweeter your life will be.

THE MAGIC FOODS

When choosing snacks or eating out "off meal plan" during the 7-Day Kickstart, the "magic foods" will be your lifesavers!

These magic foods or "food combining stars" combine well with all foods, making it so much easier to throw well combined meals together and order items on restaurant menus to put together a meal that adheres to food combining principles.

THE MAGIC FOODS LIST

  • leafy greens (spinach, kale, chard, collard greens, bok choy)
  • lettuces (butter, romaine, arugula)
  • herbs (basil, mint, parsley, cilantro, tarragon)
  • spices (cinnamon, ginger, turmeric, cayenne)
  • lemon
  • lime
  • avocado
  • tomato
  • cucumber
  • bell peppers (red, green, yellow, orange)
  • zucchini and summer squashes
  • chiles (serrano, jalapeño)
  • olives

Refer to the Master Food Combining cheat sheet in the 7-Day Kickstart Food Guide.

TIMING GUIDE

The timing guidelines for food combining is where most people get confused. 

Resist the urge to get stressed about this.

Nothing terrible is going to happen if you don't practice food combining "right".

Most likely you weren't practicing food combining before you joined the 7-Day Kickstart, and you may not continue food combining after you complete the program.

Give yourself the freedom to play with different combinations. 

And, if you "get it wrong" celebrate the data you get about how your body feels when you eat certain food combinations.

GENERAL FOOD COMBINING TIMING GUIDELINES

FRUIT:

  • Consume fruit with protein fats (nuts and seeds), leafy greens, or magic foods. Then, wait 60 minutes before consuming animal protein or non-starchy vegetables.
  • After consuming animal protein, vegetables (starchy or non-starchy) or grains, wait at least 3 hours, preferably 4 to 5 hours, before consuming fruit.

PROTEIN (Plant or Animal): Wait about 3 hours before consuming a starch-based meal (grains, potatoes, sweet potatoes, beans/legumes).

STARCHES (grains, potatoes, sweet potatoes, beans/legumes): Wait about 3 hours before consuming a protein-based meal (animal protein, nuts, seeds).

HAVE QUESTIONS ABOUT FOOD COMBINING?

Post them in our Facebook group, and we'll be happy to help you.