Food Combining Tips For Better Digestion: Here’s What I Tell My Clients

Feeling bloated after meals? Wondering if certain food combinations are making your digestion sluggish?

You’re not alone – and you’re certainly not imagining things.

As a gut-focused nutritionist, I work with people every day who experience bloating, fussy bellies, unpredictable bowels, and other symptoms that often point to digestive imbalances.

One approach that’s sparked interest (and some debate) over the years is food combining.

Let’s unpack what it’s all about — and whether it could help you feel lighter, more energised, and more in sync with your body.

What Is Food Combining?

Food combining is a way of planning meals based on how different food groups are believed to digest. The idea is that certain combinations – like protein and starch – may be harder on your digestive system when eaten together.

This approach was popularised in the early 1900s by Dr. William Hay (you might hear it called the “Hay Diet”), and it’s still followed by many who believe it supports gut health and energy levels.

The Main Food Combining Rules (Simplified)

Here’s a quick breakdown of the classic principles:

Eat fruits alone especially melons Fruits digest quickly. When paired with slower-digesting foods like meat or grains, they can ferment in the gut—leading to bloating and gas.

Don’t mix proteins and starches - (grains, bread, potatoes, meat, eggs, legumes) in the same meal. This combo can slow digestion. The body uses different enzymes to break down proteins and starches, which can lead to digestive confusion.

Avoid combining different animal proteins in the same meal For example, meat with dairy or fish with eggs. These proteins may require different enzymes and digestion times, and mixing them may increase digestive burden for sensitive individuals.

Pair non-starchy vegetables with proteins or starches These are flexible and work well with either food group.

Leave 3–4 hours between different food types to allow digestion to complete. If you have a protein-rich lunch, wait 3–4 hours before having a starchy snack.

What’s the Reasoning?

The theory is that proteins and starches require different digestive environments. Proteins are said to need a more acidic environment and longer digestion time, while carbs/starches need a more alkaline one. Mixing them, according to this theory, may slow digestion and lead to bloating, gas, or discomfort.

Another aspect is digestion speed. Fast-digesting foods like fruit may ferment if they’re held up by slower-digesting proteins or starches — leading to gas and bloating.

Exception: fruit and nuts are often well tolerated together in small amounts. The healthy fats in nuts can slow the digestion of fruit just enough to avoid fermentation without overwhelming the system.

Now, scientifically speaking, the human digestive system is very capable of handling mixed meals. We naturally produce different enzymes for different foods, and our bodies are incredibly adaptable.

BUT... just because it’s not “scientifically proven” doesn’t mean it’s not helpful for some.

Could Food Combining Help You?

From my clinical experience, here’s when food combining might be worth experimenting with:

✔️ You often feel bloated or overly full after meals

✔️ You notice better digestion when meals are simpler

✔️ You’re dealing with SIBO, sluggish digestion, or gut inflammation

✔️ You want to reduce digestive burden while your gut heals

In these cases, simplifying meals – which food combining naturally encourages – can help lighten the digestive load and give your gut a break. It’s not about strict rules, but about tuning in and discovering what works best for your body.

How to Try It (Without Getting Obsessed)

If you’d like to gently explore food combining, here are some tips:

• Start with fruit alone – see if having it away from meals helps bloating, 30 minutes before or 1 hour after eating

• Build meals with protein + non-starchy veg, or carbs + non-starchy veg

• Try simpler meals with fewer components, especially at night

• Eat slowly, chew well, and stop when comfortably full

And most importantly — don’t stress over every bite. A calm, relaxed state is the best digestive aid.

A Balanced Perspective from a Gut Nutritionist

While food combining can offer guidance, listening to your body is always more important than following any chart or rulebook. Some clients do well with combining foods “against the rules” but balancing meals with quality protein, good fats, and fiber.

At the end of the day, digestion isn’t just mechanical—it’s hormonal, emotional, and highly individual.

Want to Try a Sample Plan?

If you’re curious, I’ve created a free 1-day food combining plan that’s:

• Gluten- and dairy-free

• Easy on the gut

• Rich in nutrients

• Based on gentle food combining principles

  
  

Yes Please

Final Thoughts

Food combining may not be a magic fix — but for some, it’s a missing piece of the puzzle.

As always, your body is your best guide. If you’re struggling with digestive issues, food intolerances, or autoimmune symptoms, personalised support can go a long way.

Got questions? Book a free Clarity Call and let’s chat about your health journey.