FOOD COMBINING BASICS | HOW TO DO IT FOR LEAKY GUT

FOOD COMBINING BASICS | HOW TO DO IT FOR LEAKY GUT


Hey everyone and welcome back to my channel. My name is Marla and I’m a registered holistic nutritionist And today I’m going to be talking all about food combining. I’ve been getting a lot of requests for this video So we’re gonna just jump on in. If you have SIBO, IBS, IBD, Crohn’s, anything like that or even just sluggish digestion in general, you do want to look into food combining. So the bases around food combining is that certain foods get digested really quick whereas some foods digest a lot slower and if you combine the two opposites or extremes together you are going to have some foods that are just fully digested and just sitting in the gut While the other food is still trying to be digested. You will get a lot of fermentation and food putrefaction Which causes bloating and a lot of toxins. Another issue would be some of the food gets digested really quickly And so then the other food that needs a little bit more work Just moves through the bowels without getting fully digested and you just don’t get the nutrients from it and you can become really malnourished. So I like to practice food combining as much as possible. I used to be very strict with it when I had IBS And SIBO but now that I don’t I am not so strict with it anymore. But I do keep it in mind and do try to be mindful as much as possible. So I’m gonna just share with you some of the main general rules. You can really dive deep into this and do a lot more research and really get nitpicky with it but I’m not going to be doing that in this video. I’m just going to share with you the basic general guidelines. So to start, usually you want to make sure that the majority of your food, around 60% of your food that you consume in a day is more Water based. So things like fresh fruits and fresh vegetables. You can steam them and stuff. That’s fine, But just fruits and vegetables you want to make sure you’re getting a lot of that in your diet. They provide fiber, Lots and lots of micronutrients, and they provide a lot of hydration to your body. It’s really important because it does give you a lot of the energy that you need for your Thyroid and your adrenals and all the rest of that… your whole body really! So that’s really important! And then the remaining 40 percent would be more nuts, seeds, healthy fats, legumes, rice, carbs, and lean proteins, a little bit of red meat, that kind of stuff. So in general you just want to focus on about a 60-40 or a 70/30 ratio but really make sure you’re getting a lot of good fruits and vegetables in. If you have SIBO or any kind of poor digestion You might want to Steam or roast all of your vegetables and foods that are harder to digest. Even certain fruit you might want to blend in a smoothie or put into a soup or something like that. Cellulose in the vegetables and in some fruit is really hard to break down and If you are steaming it or blending it or something You’re going to break through that that tough cell wall and that way your body will actually be able to not only Digest the food properly and easily but also get a lot of nutrients from it. So that might be something you want to consider. In terms of food combining, like I said, everything gets digested at a different pace. So things like fruit, starchy vegetables like potato, Sugars like maple syrup, honey, cane sugar, that kind of stuff gets digested extremely quick. Probably anywhere from 30 minutes to an hour. They do not stay in the stomach too long or even in the gut. They move through really quickly. If you’re eating those kind of foods you want to kind of eat those alone if you want proper digestion, technically. So if you are diabetic, I do recommend never eating fruit or starchy Vegetable alone because they just do digest really quick and they could spike your blood sugar. So you would want to eat it with some fiber and things like fat to slow it down. But overall and just general food combining rules you want to do fruit and that kind of stuff alone so that they’re not going to stall the rest of the food that you’re eating. Proteins, healthy fats, and complex carbs, take longer to digest. So things like wild rice, chicken, avocado, Nut and seed butters, that kind of stuff takes longer. So if you are to pair a piece of chicken with Some fruit like strawberries or a mango that’s going to really disrupt digestion because your protein takes Six to eight hours to digest whereas your fruit is in 30 minutes to an hour. When you combine them, your fruit is going to sit there and just putrefy and ferment while your body still break down that chicken and You’re going to get all those toxins produced and a lot of bloating. So there are definitely if, and’s, and buts, to these food combining rules in general. Like I said, if you’re diabetic, you do want to consume fats and things like that with your fruit to slow down digestion. So there’s definitely a lot of rules, but in general that’s what you want to do. You do want to avoid fruit with your protein and that kind of stuff. So Rule number one in terms of excellent combining, You want to combine something high starch with something that is non-starchy. For example, you could combine a sweet potato with a salad. So salad or anything green and leafy are very easy to digest so they are considered non starchy, Zucchini, that kind of stuff and then a sweet potato takes longer to digest so they would be a good Combining a good way to combine your food if that makes sense. High protein and non-starch should be a really good thing to combine as well. So if you are to do a piece of chicken, Then you could combine that with a salad or Steamed Brussels sprouts or artichoke something like that. So you have the fiber then you have the protein that slows down digestion. They work well together and they digest around the same pace so that would be really good as well. Then in terms of healthy fats or oils like avocado and coconut, anything like that, you could combine those with any type of fruit or vegetable really but mostly vegetables. So for example, if you were to make a salad, you could put lots of olive oil on it. So lots of those healthy fats your digestion is going to be great. Those are usually the main things. You either combine a high-starch and a non-starch or a protein and a non-starch and then healthy oil and some type of vegetable or fats and vegetables. Those are usually the three types of food groups you want to do. Then like I said, fruit, Sugary stuff, all that should be just on its own without any anything else so that it has, optimal digestion unless you’re diabetic. Good combining would be combining sweet potatoes with something fatty like almond butter. So if you like sweet potatoes you want to fill it almond butter that’s good because you have the sweet potato, which is a high starch but also complex carb And then you have your almond butter, which also takes a while to digest and you put them together. You have good digestion. So if you are to eat any fruit, you would want to eat them on an empty stomach, 30 minutes before other foods or three hours after another food. So I see a lot of people, Myself included, who will have a meal and they’ll have usually protein in the meal so chicken or something and then after their meal, they’ll have a dessert like a fruit bowl or some ice cream or something. That’s really high in sugar really easy to break down. That completely destroys their digestion and that meal they just had. So if you do want to dessert or fruit or something after meal wait three hours to let your body really get a head start on that protein and the fats and anything else you ate in that meal and Then bring in the fruit three hours later or some of that ice cream or whatever you do choose to have. So those are the main rules in terms of non-starchy vegetables. I’m assuming you guys are gonna ask what that is so that would be like I said lettuce, and cucumber, and celery, and dandelions, and eggplants, and peppers, It’s really any vegetables. Things that are excluded would be potatoes, sweet potatoes, carrots, beets, anything that is higher starch. Even like cassava. If you’re doing like a cassava chip or anything that’s all considered higher starch. So those would be would be separated. Things like rice and oats and that kind of stuff is also considered to be high starch so again separate that. If you were to have a bowl of oatmeal you would do oatmeal and then you would do a side of some sliced cucumber or something like that. That would be great. Oatmeal is considered high starch as well. I hope that this video is not super confusing. I will leave the main rules in the description box below as well. So you can actually look at them and physically remember them hopefully, but those are the main rules. like I said, there are so many exceptions and issues. If you do want to slow down digestion and if you are eating some fruit and your are diabetic, it great to Sprinkle ground flax onto the fruit or something like that because healthy fats and fiber are really going to slow down digestion. So take the condition that you have, any type of autoimmune, or digestive issue, and then look at the food combining rules, but then alter it to work with your type of diet and with yourself. So these are just the baseline rules, you can take it in so many different directions and a really get nitpicky But I hope this video kind of clears things up a little bit. I’m gonna just recap one more time. There’s three different ways to combine food. So you would do high-starch oatmeal’s, potatoes, rice, with a non-starch so any type of like vegetable or peppers that kind of stuff. So if you do a plate of rice and you top it with like a vegetable Indian chutney or something like that, that would be great. Then you could do High protein and non-starch as well. So chicken and a salad or chicken and cucumber, that kind of stuff. And then you would do healthy fats with any vegetables as well. So a salad with olive oil or you could do avocado and some vegetables like peppers Or guacamole dip and carrot sticks, so that kind of stuff. So those are usually the main food groups. You really want to separate them. Anything that is high starch will get digested really, really, really, quick so you do want to pair it with something that’s going to slow down the digestion a bit But that is still at a similar pace, So a non-starchy vegetable. Protein gets digested extremely slow. So you do want to make sure you’re consuming it with a non-starchy vegetable. As soon as something has sugar in it, it gets digested very quick. So a non-starchy vegetable takes a little bit longer so it’s great to pair with a protein. I do believe you can also pair proteins with fats, like chicken and avocado. Some people don’t do well with that but in general because fat takes a while to break down as well I do find that for a lot of clients Protein and fats are okay as well. And then any type of vegetable with fats can be good together as well. So those are the main food combining roles and then again, you couldn’t, you know, do what you like with that Another thing you can do are high starch and fats. That’s not bad as well So you could do like oatmeal with almond butter on the top. That would be fine Really poor food combining so things you don’t want to do would be high protein high starch so chicken and white potatoes would be bad High protein and fruit which I already mentioned chicken and mango which a lot of people do I love doing that like I love doing like grilled chicken with like a mango salsa But I don’t do it too often and then another pork combining girl would be high starch and fruit, so Potato and then following it with a bowl of fruit. That would be bad because both good digested extremely quick and then if you You know, it’ll just spike your blood sugar. If you eat like super starchy food like white rice or something and then and Fruit or something like that or something sugary? It’s gonna just go through you so quick You’re gonna get a spike in blood sugar and a spike in cortisol So in that case if you are to do fruit I would do like ground flax something to slow it down without completely stalling digestion. I hope that makes sense I know it’s a lot of info to just throw at you at once it’s hard when there’s no charts or anything But I will leave them the description box below. So you guys can refer to that If you have any questions Or you’re confused about anything leave them in the comments below. I will get back to you as soon as I can If you guys want more in depth details on food combining Let me know in the comments and I will try to do another video in the future where we really dive deep into it And I give you lots of meal different meal examples I will also be writing a food combining article on holistic spring my business website so make sure you’re checking a frequently under the learn tab and at some point you’ll see the article pop up whenever I get a Minute to put it all together. So thank you so much for taking the time to watch this video I love you all and I’ll see you in my next one. Bye

25 Comments

  • HealthNutBob says:

    What about a scoop protein powder in a smoothie with bananas, dates and blueberrys?

  • Jason T says:

    Great video Marla! I started taking collagen peptides for leaky gut as well. It says to mix with water or foods. Which is best for maximum absorption, with or without food?

  • NakedWarrior says:

    separating fruits from other meals is only rule I can understand. Rest is complicated, so I would have to think half a day what to eat and how :)but for sure – what you are saying can be good for guts…

  • Someone xx says:

    Hey marla❤️ please make a video about how many anti fungals to take everyday for Candida and the amount of each e.g 1 tablespoon of coconut oil, 2 garlic gloves etc

  • Ileini Nau says:

    Hello Marla! Just when I really feel like I am doing all the right things to heal leaky gut, there is always something else haha! I eat a combination of beef, been liver, steamed vegetables and quinoa. Does that mean I could be causing more damage and not getting the nutrients I need?

  • bbetros says:

    How about milk ? If I'm using whole milk, organic and raw

  • Pamskee Skate says:

    Hi Marla , what about free range eggs is that ok with avocado ?

  • bob S. says:

    Hi Marla, looove your channel. Please comment on liver/gallbladder FLUSHES…thank you in advance…!

  • Emelie Claire says:

    This is VERY helpful and makes so much sense. Thank you!

  • Helen says:

    Hey Marla, I know you said about not having desserts or fruit after a meal.. if you have a sweet craving after a meal and have just a little square of dark chocolate to satisfy it, would this be bad? Thanks

  • komal jha says:

    can i have peanut butter?? i have psoriasis.

  • MsChampion1982 says:

    what about a plant smoothie with a protein bar? or tofu and cauliflower with cucumbers. Do you have a list or pdf to look up?

  • MsChampion1982 says:

    Thanks for all your help doll! Love you stay blessed!! 🙂

  • Gabrielle Pilgrim says:

    Yes please do a more in depth video of food combining please.

  • mydc nation says:

    I would love a video on how to eat when traveling around the world

  • Pamela Q says:

    Interesting… makes sense… thanks for sharing this info ❤

  • Jojo Jo says:

    Please explain why combining foods that do not digest at the same rate is a positive thing? High protein and no starch carb veggies you said was a good combo. But, the no carb veggies will digest faster than the high protein. Like a steak/fish/chicken plus a green leafy salad. The salad will digest faster than the meat. (You said that when some foods digest faster than what it was paired with, that will cause petrification and produce gas and toxins.) So that is not healthy.

  • Maria Karathanasi says:

    Good morning, and YES would love another video on this topic!!! thanks and have a great day.

  • Maria Karathanasi says:

    Good morning again Marla, I was wondering if combing yogurt with fruit along with some grounded flaxseeds and cocount oil is a good combo? or how else could I eat my goat yogurt? thanks again and have a good one.

  • Seema Shariff says:

    Hi,
    Can we combine oats with dry dates and dry fruits in break fast,

  • Siddharth Minz says:

    as per instruction………… I have been asked not to eat gluten, sugar, dairy, eggs, processed meat, pork, beef ………….. and using these restrictions I found good Indian food
    1.Dosa, Idli, and Vada
    2. Sambhar
    3. Khichdi
    4. Veg Biryani
    you can cook with coconut ghee as well 🙂

    I have tried every healing supplements ……………. but only uses three now
    1. Atrantil
    2. Leaky gut by liver medics
    3. Rise – Mint and Chlorophyll Kombucha

  • Србомбоница says:

    very useful video for us with sensitive tummies:)Thanks so much

  • Србомбоница says:

    I cook all my veggies,raw really doesnt sit with me, it upsets my tummy so much….In my country we even cook fruits ,is called compote hehe,we use it during winter,but I eat it all the time,since is my only source of fruits basically

  • Србомбоница says:

    so rice and salad is good I suppose…my problem is cooked buckwheat groats ,I like them in sweet version:(…another thing are kidney beans and in general legumes slowly digested ?

  • Mizzfm1 says:

    Yogurt and nuts can u eat at breakfast after the fruits or after dinner (protein and non starchy)

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