Food-Combining, if you’re interested
August 15, 2013 § Leave a comment
I read a little more this morning and found this good info about food combining:
Here’s an excerpt I found particularly fitting to my experience, after eating a whole bunch of fruit for dessert the other day:
Fresh fruit is best eaten in the mornings, on an empty stomach. This is because fruit digests so quickly! (typically within 30 minutes of eating) If you eat fruit after a meal, it will sit in your stomach fermenting, causing gas and bloating, and promoting bacterial overgrowth in the body. You could also eat fruit as an afternoon snack or post-workout, as long as it’s been 3-4 hours since your last meal.
See the end of this post for a really pretty chart that makes this all visual and nice and easy to understand.
Other information about digestion
(from this blog)
Time Required For Digestion
Fruits 20 -30 minutes on average. Quicker for things like berries and liquid, slower for things like apples and pears
Vegetables 30 – 40 minutes. Quicker for things like cucumbers, peppers, steamed or cooked veggies. Slower for root vegetables.
Grains, beans and lentils 90 – 120 minutes. Quicker if cooked, slower if raw. It’s important to keep note though some things have more nutrients when raw then cooked, or the other way around.
Dairy 90 – 120 minutes. Extremely slow for cheese, upwards of 4 – 5 hours.
Meat is varied:
Eggs 30 minutes
Fish 30 – 60 minutes
Chicken 90 – 120 minutes
Turkey 120 – 145 minutes
Beef & Lamb 3 – 4 hours
Pork 4 1/2 – 5 hours
Fats will always slow digestion. Nuts for example can take up 2 1/2 – 3 hours to digest. Plan these right, never load up on fats around the workout time.
1) If you must have dessert or fruit with your meal, eat it first. Yes, ignore what your mother said, scientifically it makes more sense, mentally you just need to have some control. You don’t want food sitting around on top of a big meal waiting hours to be digested. Eat it first and it won’t cause you to feel like your about to explode.
2) With a full course meal – eat your greens first, then your more fibrous vegetables like broccoli, moving on to your root vetables, and finally your meats. I know ifs fun to mix and match, however this habit can sometimes prevent you from over eating.
3) Never drink liquids with your food, as it will dilute your digestive juices. Have your water or liquid before a meal then wait slightly after before you have some more. Most importantly drink your water at room temperature as cool water can harden fats in your stomach making it harder to digest.
4) When snacking always eat the vegetables and fruits first, then add the protein on top.
5) Eat fats last, or separately.
6) If you close to a workout or just finishing up, only allow yourself easily digestible nutrients such as liquids, fruit, cooked vegetables, and lighter cooked meats.
And, if all of this has been too stressful for you, here’s a particularly calming post by a dude called Bonamon on CureZone that really set my mind at ease:
I wouldn’t worry so much about percentages of fats/proteins/ carbs… Instead, I would focus intensely on food combining and making sure that any fruit sugar you eat is able to be quickly processed through your body so that it doesn’t cause fermentation and bring on all the bad stuff.
The best way to do this is only to have fruit (low GI preferably) in the morning by itself, have a salad or veggies for lunch, and save [any] dense proteins and fats for dinner, so you have a good 8 hours of sleeping to digest them alone.