Food combining is a method of eating that only allows for certain food combinations in an effort to support digestion and overall health. But is there any truth to the claims and the rules of food combining? Here is everything that you need to know about food combining and whether it makes a difference or not.

What is food combining?

Food combining is a style of eating that only allows for specific food combinations. The concept is based on the claim that different foods digest at different rates, have different transit times in the GI tract, and require different pH environments: proteins need an acidic environment to be broken down, whereas carbohydrates require an alkaline environment. Proponents of the food combining diet suggest that the consumption of protein-rich foods with carbohydrate-rich foods promotes gas, bloating, poor digestion and, therefore, poor absorption of nutrients. Based on these theories, food combining diets recommend consuming certain foods on their own or in specific combinations for “optimal digestion”.

Food combining principles are largely rooted in the practice of Ayurvedic medicine, were more widely introduced in the 1920s by physician William Howard Hay, creator of the Hay Diet, and have recently become re-popularized by celebrities, social media influencers, and YouTubers. (1)

The Food Combining Rules

Although there are different variations of food combining diets, the general concepts and rules are the same:

• Always eat fruit alone or on an empty stomach,
• Do not combine proteins with starches,
• Eat starches alone or with non-starchy vegetables,
• Eat meat, dairy, fish, and eggs with non-starchy vegetables,
• Eat nuts, seeds, and dried fruits with raw vegetables.

In fact, depending on what protocol you follow, there are detailed charts designed to guide you through recommended food combinations. (2)

The Claims

The primary proposed benefit of the food combining diet is that it will make digestion more “efficient” and, therefore, improve nutrient absorption, improve gut health, alleviate digestive symptoms and improve detoxification. Advocates of the diets claim that:

• Consuming proteins, starches, and/or fruits together will cause digestive symptoms and impair nutrient absorption,
• Improper food combinations can also “confuse” the body given different foods require different enzymes to be digested,
• Poor food combining will slow down digestion and increase the build-up, fermentation, and release of “toxins”,
• Proper food combining allows the stomach to maintain proper pH balance and enzyme production,
• Proper food combining requires less energy by the body to digest food,
• Proper food combining can promote weight loss.

It is also believed that poor food combinations can promote disease and illnesses.

Is food combining science-based?

Unfortunately, science does not support the claims of food combining. In fact, the theories presented largely ignore the biology of the human body and the digestive system.

Digestion is a complex system made up of numerous parts that work together to break down, digest, absorb, assimilate and defecate the food that we consume. The components of the digestive system work in unison using a top-down approach where each step triggers the next. Contrary to the theories proposed by advocates, the food we consume does not just “mix” in the stomach, it travels through our digestive tract passing through the mouth, esophagus, stomach, small intestine, large intestine, and anus while triggering reactions from our liver, pancreas, and gallbladder along the way. (3)

In fact, very little digestion occurs in the stomach. The process of digestion actually begins in the mouth, as the smell of foods helps to trigger the production of our salivary enzymes and the process of chewing our food stimulates the production of amylase, the enzyme required for the digestion of carbohydrates. (3)(4) As food continues to move through the digestive tract and into the stomach, gastric juices are released to help break down protein and the highly acidic environment kills any microorganisms in the food and, combined with the action of the enzyme pepsin, results in the catabolism of protein in the food. During this process, the stomach acts as a “holding tank”, churning food to chyme before it enters the small intestine where the acid from the stomach is neutralized and the nutrients from our food are further digested and absorbed into the bloodstream. (4) Only a small amount of chyme is released into the small intestine at a time. As it does, the liver secretes bile to help break down fats and the pancreas releases enzymes to further break down carbohydrates, protein, and fats. (4)(5) Therefore, contrary to the theories presented by food combining diets, the human body’s digestive tract is a complex and hard-working system that does not need to choose between digesting proteins, starches or fats.

Moreover, the idea that combining certain foods will “disrupt” the pH environment is misguided and misunderstood. Although it is true that certain enzymes require specific pH environments to function optimally, the consumption of more alkaline or acidic foods does not significantly change the pH of your digestive tract. Not only do enzymes function in different areas of the digestive tract but the acidity level of your digestive tract is controlled by the body’s own sensors. Although the stomach itself is a very acidic environment, with a low pH of 1.5 to 2, it becomes acidic when any food enters the stomach, not just protein. (4) This acidity kills microorganisms, breaks down food tissues, and activates digestive enzymes. As food moves from the stomach to the small intestine, the pancreas releases enzymes with an alkaline solution rich in bicarbonate that neutralizes the acidity of chyme from the stomach, which activates the enzymes to break down starches, disaccharides, proteins, and fats. (4) The pancreas actually releases these enzymes in response to the drop in pH when the acidic stomach contents enter the small intestine. Ironically, the more acid your stomach produces the more alkaline your pancreas response will be, making it an ideal environment for both the digestion of protein and carbohydrates. (5)(6)

As for fermentation and the build-up of “toxins”, thanks to its acidic environment, fermentation does not occur in the stomach. The area where fermentation does occur in the digestive tract is in the large intestine, where it is a good thing. The natural fermentation of undigested carbohydrates, specifically prebiotic fibre, allows for the creation of trillions of beneficial bacteria known as probiotics, which have shown to be incredibly beneficial to our health.

And finally, there is no evidence to show that food combining in any form supports weight loss. One study did compare the effects of a “food combining diet” and a “balanced diet” it found that both diets elicited similar effects on weight loss. (7) The physiology of weight loss is based on a calorie deficit, not a specified eating style or combination of foods. Therefore, in order to support a goal of weight loss while following a food combining diet, one must still maintain a calorie deficit.

Benefits of Food Combining

Promotes Whole Foods

Generally speaking, food combining promotes a diet of whole foods, which is ideal for overall health. Although it does not allow for certain combinations of whole foods it does promote their consumption.

Drawbacks of Food Combining

Can be Restrictive

Given the rules and guidelines, food combining is a restrictive way of eating. Learning the rules and taking the time to implement them at mealtime can become very tedious and time-consuming, and may promote disordered eating behaviors.

Ignores the Complexity of the Digestive System

The claims made by the food combining diet largely ignore the complexity of the body and digestion. The digestive system is a complex system that is designed and equipped to process different macronutrients at the same time. The human body evolved consuming various combinations of foods and macronutrients, influenced by geography, religion, and culture, which has allowed the digestive system to evolve with the ability to digest various food combinations.

No Scientific Evidence

Although proponents of food combining make many claims about its health benefits, there is currently no scientific evidence to support them. Not only does the biology of the digestive system not support the claims that different foods require different digestive environments but there are no studies to support the proposed benefits of food combining.

So, does food combining work?

There has been very little direct research into food combining and there is very little evidence to support the food combining claims. The human body evolved eating whole foods and the digestive tract is a complex system designed to multi-task and digest a wide variety of foods and macronutrients at one time.

Moreover, almost all whole foods contain a combination of macronutrients; most proteins contain a combination of protein and fat; while beans and lentils contain a combination of starch and protein; and whole grains, nut, and seeds contain a combination of starch, protein, and fat. Therefore, the suggestion that macronutrients need to be consumed individually or in specified combinations is simplistic at best, nor does it allow for the basic physiology or biology of humans, animals, or plants.

The Bottom Line

At this time, there is very little evidence to support the claims that food combining improves digestion, promotes weight loss or decreases the potential for disease. If an individual feels that the food combining rules work for them, they can certainly follow them, however, there is no benefit or need for everyone to do so.

If you’ve been reading labels, you’ve definitely seen xanthan gum in the ingredients list of certain foods. Be it gluten-free bread, baby formula, cottage cheese, or beef jerky, xanthan gum is found in many of our favorite food products. But what is xanthan gum? Is it safe? And is it good for you? Here is everything that you need to know.

What is Xanthan Gum?

Xanthan gum is a powdered food additive that is used as a thickening agent or emulsifier. Xanthan gum is named after Xanthomonas campestris; a bacteria that is used in the fermentation process of certain carbohydrates. The fermentation process of the sugar using the bacteria creates a gel-like substance that is dried and milled into a powder substance known as xanthan gum. (1)(2)

Xanthan gum was first discovered by scientists in the 1960s and is approved as a safe food additive in the USA, Canada, European countries, and many others. Although it is made in a laboratory, xanthan gum is a form of polysaccharide and soluble fiber; a type of fiber that dissolves in water and forms a gel-like substance in your digestive system, which has been shown to help balance blood sugar levels as it slows the absorption of sugar to the bloodstream. (3)

What Is Xanthan Gum Used For?

Xanthan gum can be used in a number of different ways; as an emulsifier, as a thickener or to create a creamy texture. Xanthan gum is able to suspend particles in a liquid or encourage liquids that don’t typically mix together to stay together, making it a great addition to salad dressings or sauces. (4) When added to liquid it dissolves to create a viscous solution, which can be used to increase the thickness of batters or improve texture and mouthfeel.

Is Xanthan Gum Bad for You?

Overall, there is very little evidence that xanthan gum could be harmful to you. The FDA and Health Canada, as well as many other countries around the world currently approve xanthan gum for use. (5)(6) Although xanthan gum is a laboratory-made food additive, it is important to understand that not all food additives are harmful or unhealthy. Aside from potentially triggering digestive issues or food allergies in a small number of people, xanthan gum is generally regarded as safe for consumption. (7)

Where is Xanthan Gum Found?

In the world of gluten-free baking, xanthan gum plays a particularly important role. Gluten in flour helps to add a natural elasticity and viscosity to the dough, which allows for air bubbles to form in bread, baked goods to rise and create shape and hold cookies together. Gluten-free flours and flour alternatives do not allow for this elasticity and texture to form, so xanthan gum helps to replicate these properties.

In addition to baked foods, xanthan gum can be found in numerous prepared food products that line our grocery store shelves. Although the exact approved uses of xanthan gum will vary from one country to the next, xanthan gum can commonly be found in:

• Beef Jerky
• Cottage Cheese
• Creamed Cheese
• Fish Roe
• Gluten-Free Baked Goods
• Ice Cream
• Infant Formula
• Margarine
• Mincemeat
• Mustard
• Relish
• Salad Dressing
• Sherbet
• Sour Cream
• Whipping Cream

In addition to food products, xanthan gum is also used in lotions, creams, toothpaste, and shampoo.

The Takeaway

Xanthan gum is a powdered food additive that can be used as a thickening agent, stabilizer, or emulsifier in food production. It is commonly found in gluten-free baked goods, as well as dressings, sauces, and cheese products. Currently, there is little evidence to suggest that xanthan gum is harmful for consumption and it is approved for use in food and personal products in the USA, Canada, European countries, and many others.

Canola oil is a vegetable-based oil found in countless packaged food products and has been touted as a heart-healthy alternative to animal fats and butter. But is canola oil actually good for you? Or is canola oil bad for you? Here is a complete breakdown of canola oil, how it’s made, its benefits, its drawbacks, and an answer to whether canola oil is healthy or not.

What is Canola oil?

Canola oil is made from the canola plant, a member of a large family called crucifers, which was developed in the 1970s by Canadian plant scientists using traditional plant breeding. (1) Using selective breeding techniques, developers were able to lower the two unwanted components of rapeseed and develop a new plant now called canola. The name ‘canola’ was a condensation of “Can” from Canada and “OLA ” meaning “oil, low acid”.

How is Canola Oil Made?

Canola oil is made from the seeds of the canola plant. The canola plant produces small yellow flowers that develop into pods, much like pea pods, which contain 20 to 30 tiny black seeds, about 1mm in diameter. (2) Once harvested, the seeds undergo several steps in order to turn them into canola oil and canola meal, a by-product of canola oil production used in animal feed. According to the Canola Council of Canada, canola oil is made via the following steps (3):

1. Cleaning: The seeds are first cleaned to remove any “dockage”; weed seeds, stems, pods, and other materials picked up during the harvesting process.
2. Heating and Flaking: The seeds are then heated to help ensure more oil can be released during the extraction process and then seeds are passed through rollers to gently break and flake the seeds to just the right thickness.
3. Seed Cooking: The flakes then go through a series of cookers, which optimizes the viscosity of the oil and moisture of the flakes for the steps ahead.
4. Pressing: The cooked flakes then go through a series of presses for mild pressing, which removes most of the oil and compresses the rest of the seeds into a cake.
5. Solvent Extraction: The cake is then put into an extractor and saturated with a solvent called hexane to remove any remaining oil. The hexane is then removed from the oil, reused, and recycled.
6. Refining and Processing: This crude canola oil is then further refined to improve color, improve flavor and extend shelf life. At this point, the canola oil is ready to be sold as cooking oil or used in the production of a wide range of consumer and commercial products.

Although most companies use this traditional method, some Canadian canola is processed without solvent extraction and/or the use of heat.

Canola Oil Nutrition

Canola oil is a source of fat and is, therefore, rich in calories and dietary fat, while containing no protein or carbohydrates and limited nutrients. One tablespoon (14 g) of canola oil provides (4):

• Calories: 124
• Protein: 0 grams
• Fat: 14 grams
• Carbohydrates: 0 grams

Fats in Canola Oil

Like many sources of fat, canola oil contains a combination of fatty acids and breaks down as follows (5):

• Saturated Fat: 7%
• Unsaturated Fat: 
  • Monounsaturated Fat: 64%
  • Polyunsaturated Fat: 28%

Canola oil is primarily a source of unsaturated fat, specifically monounsaturated fatty acids and polyunsaturated fatty acids in the form of well-known omega-3 and omega-6 fatty acids. The polyunsaturated fats in canola oil are made up of roughly 11% α-linolenic acid (omega-3), 21% linolenic acids (omega-6), and about 61% oleic acids (omega-9). (6)

Benefits of Canola Oil

Contains Omega-3 Fats

Canola oil is a good source of alpha-linolenic acid (ALA), a form of omega-3 fatty acids derived from plant sources. ALA helps to boost the omega-3 fats DHA and EPA, which are critical for health. (7)

Versatile

Thanks to its neutral and light taste, canola oil is a versatile cooking ingredient that can be used in sweet and savory dishes while allowing other ingredients to shine through.

Inexpensive

Given that canola oil is relatively inexpensive to grow, harvest, and produce, canola oil and products made with canola oil have a relatively low price point compared to other cooking oils and fats.

Canola Oil Concerns

High in Omega-6 Fats

The primary concern with canola oil is its high content of omega-6 fats. Much like omega-3 fats, omega-6 fats are essential fatty acids and essential for human health, however, the ratio of omega-3 to omega-6 fats in our diet is important.  An optimal ratio of omega-6 to omega-3 fats for the human body is 1:1 and, in excess, omega-6 fatty acids have been shown to contribute to chronic conditions, such as Alzheimer’s disease, obesity, and heart disease. (8) While the 2:1 ratio of omega-6 to omega-3 fats found in canola oil may not seem extreme, when used as a primary cooking oil or regularly consumed in pre-made foods the consumption of canola oil has the potential to become a major source of dietary omega-6 fat.

Easily Damaged 

The unsaturated nature of canola oil makes the oil less stable and, therefore, more susceptible to oxidation and damage by light, heat, and air.

Highly Processed

The production of canola oil involves chemical solvents, bleaching, deodorizing, high heat, and heavy processing. This intense process of production has been shown to damage the oil and create refined, bleached, and deodorized oils, also known as RBD oils. (9)

GMO

Almost all canola crops are genetically modified (GM or genetically engineered) to be tolerant to herbicides. (10) Although many scientists and governing bodies deem GMO foods safe, there remain public concerns over the environmental impact and human health impact of these crops.

Is Canola Oil Healthy?

Overall, the concerns around canola oil outweigh any potential benefits. Although canola oil is a natural plant oil with omega-3 fats, the high level of processing required to produce canola oil and its high content of omega-6 fats have the potential to create rancid oils and contribute to inflammation in the body. In moderate quantities, there is no evidence to conclude that the consumption of canola oil is unhealthy or overly damaging, however, total intake should be considered in conjunction with other sources of omega-6 fats in the diet. At this time, it is clear that more research is required.

Canola Oil Substitutes

If you are concerned about the potential negative impacts of canola oil, there are many other oils and cooking fats to choose from. For higher-heat cooking, fats with a higher level of saturated fat are ideal given they are more stable and less prone to oxidation and damage, these include ghee, tallow, lard, duck fat, butter, and coconut oil. For lower-heat cooking, olive oil and avocado oil are ideal, while nut and seed oils such as flax oil are best unheated and used as dressings.

The Bottom Line

Canola oil is a heavily processed form of vegetable oil with few health benefits. Compared to other natural cooking oil, such as olive oil, butter, and animal fats, there are minimal benefits to using canola oil. Generally speaking, canola oil is not recommended as a primary, everyday cooking oil, and overall consumption of processed foods should be limited.