Gut Check: Are You Making These 19 Common Food Mistakes? ( Part 1/2)
From Poison to Medicine: Healing Your Gut with the Power of Food
Part 1
Welcome Back
We are honored to have you back. We are enjoying sharing our learning materials with you. Hopefully, things we shared with you are useful to you. Our request to you that you send in our feedback, questions, and suggestions so that we co-create the amazing newsletter that will be useful for everyone who wants to improve their gut health.
Previous Edition: The three sources of food - fresh produce, packaged food, and take-out - and how toxins present in them can harm the gut
We are what we eat. Although, we think that we might be eating well and healthy, unknowingly we could be eating from the wrong sources and harm our gut and body. So, in the last edition, we share the awareness of three different sources of food that are fresh produce, packaged food, and eating out. Not only that, we also shared tactics and tips to remedy the harmful effects.
Let’s imagine that we bought organic fresh produce. But we can easily convert that food into something harmful by the way we handle and cook the food. So, in this edition, we want to add other common food mistakes we make and how to avoid them. Hopefully, when we avoid these mistakes we can transform our food from poisoning us to healing us.
Let’s begin.
Food sources: Eating foods that are high in pesticides, hormones, or antibiotics can disrupt gut health.
Food quality: Consuming low-quality, processed, or refined foods can disrupt gut health
Cooking: Overcooking, undercooking, frying, boiling, and microwaving are all ways that we may be cooking food in a way that is not optimal for gut health.
Cooking utensils can also have an impact on gut health, as they can introduce harmful chemicals or metals into the food that we eat.
Food combinations: Pairing certain foods together, such as high-fat and high-sugar foods, or consuming incompatible foods in the same meal, can interfere with digestion and absorption.
Portion sizes: Eating too much or too little food can impact gut health and overall wellbeing.
Timing: Eating at irregular times, eating too quickly or too slowly, or eating too close to bedtime can all negatively impact digestion and gut health..
Meal frequency: Eating too frequently or infrequently can impact digestion and gut health.
Food sensitivities: Consuming foods that you are sensitive to can cause inflammation and other digestive issues.
Seasonal eating: Eating foods that are out of season can create digestive imbalances and weaken the body's natural defenses.
Food temperature: Consuming foods that are too hot or too cold can stress the digestive system and make it more difficult to absorb nutrients.
Food freshness: Eating foods that are past their expiration date or not fresh can contribute to gut issues.
Food hygiene: Consuming foods that are contaminated with bacteria, viruses, or parasites can lead to gut infections and other health problems.
Food additives: Consuming foods that are high in artificial additives, preservatives, and chemicals can irritate the gut lining and disrupt gut health.
Water consumption: Not drinking enough water or drinking too much water can impact digestion and gut health.
Chewing: Not chewing food properly can make it harder for the body to digest and absorb nutrients.
Mindful eating: Eating without paying attention to the food or eating while distracted can lead to overeating and other gut-related issues.
Food preferences: Consuming foods that you do not enjoy or have aversions to can lead to digestive discomfort and other issues.
Food diversity: Eating a limited variety of foods can contribute to gut dysbiosis and weaken the immune system.
Food Sources
We already talked about it in the previous edition. We highly recommend reading it. The summary is that we eat food that doesn’t have additives, hormones, and chemicals.
Food Quality
Food quality was an extensive part of food sources. Low quality food may be cheap but it hurts in the long term digging hole in the pocket in the form of healthcare cost. So, please read the previous edition.
Cooking Techniques
Cooking techniques can turn food into harmful by altering the nutritional composition and creating harmful substances. Overcooking, undercooking, frying, boiling, and microwaving can all impact gut health negatively.
Overcooking: When you cook vegetables for too long, they can lose important vitamins and minerals. For example, boiling broccoli for too long can destroy the vitamin C content.
Undercooking: Raw or undercooked meat can contain harmful bacteria, such as salmonella and E. coli, which can cause food poisoning and other digestive issues.
Frying: Fried foods are high in unhealthy fats and can be difficult to digest, leading to discomfort and potentially contributing to long-term gut health issues.
Boiling: Boiling can cause water-soluble vitamins and minerals to leach out of vegetables and into the water, reducing their nutritional value. It can also break down the fibers in vegetables, making them less effective at supporting gut health.
Microwaving: Microwaving can lead to uneven heating and can cause harmful substances to leach out of plastic containers and into the food. It can also break down certain nutrients, such as vitamin B12, making them less available for the body to absorb.
Principles for cooking that can help preserve nutrients and prevent food from becoming harmful:
Cook at moderate temperatures: High temperatures can destroy nutrients and create harmful substances. Cooking at moderate temperatures helps preserve the nutritional content of food while minimizing the formation of harmful substances.
Use healthy cooking methods: Steaming, baking, stir-frying, and grilling are all healthy cooking methods that can help preserve nutrients in food. These methods also minimize the formation of harmful substances.
Use healthy cooking oils: Certain oils such as olive oil, coconut oil, and avocado oil have a high smoke point and are healthier for cooking. They also contain healthy fats that are beneficial for gut health.
Avoid overcooking: Overcooking can destroy nutrients and create harmful substances. Cooking food until it is just done or slightly underdone can help preserve the nutritional content of food.
Cook in small batches: Cooking in small batches can help ensure that food is cooked evenly and does not become overcooked or undercooked.
Use healthy cooking utensils: Non-toxic cooking utensils such as cast iron, stainless steel, and ceramic can help prevent the leaching of harmful chemicals into food.
Use herbs and spices: Herbs and spices can add flavor to food and also have medicinal properties that can benefit gut health.
Use high-quality ingredients: Using fresh, high-quality ingredients can help ensure that food is nutrient-dense and free from harmful substances.
By following these principles, we can cook food in a way that preserves nutrients and minimizes the formation of harmful substances, leading to better gut health and overall wellbeing.
Principles to keep in mind when cooking food in a microwave:
Microwaving is comfortable and convenient, we use it and there are some principles to keep in mind when cooking food in a microwave:
Use microwave-safe containers: Only use containers that are specifically labeled as microwave-safe. Avoid using plastic containers that are not labeled as microwave-safe, as they may release harmful chemicals into the food.
Cover the food: Covering the food with a lid or microwave-safe wrap can help to trap steam and moisture, which can aid in cooking the food evenly and prevent it from drying out.
Stir or rotate the food: Stirring or rotating the food halfway through the cooking process can help to ensure that it is heated evenly and prevent hot spots.
Use short cooking times: Microwave cooking times can vary depending on the wattage of the microwave and the amount of food being cooked. It's best to start with shorter cooking times and then increase as needed to avoid overcooking.
Let food rest after cooking: Allowing the food to rest for a minute or two after cooking can help to ensure that it is fully cooked and prevent it from continuing to cook and potentially becoming overcooked.
Principles for boiling:
Start with cold water: Always start with cold water when boiling food. This allows the food to heat up gradually, which helps to prevent overcooking.
Use a lid: When boiling food, always use a lid. This helps to trap the heat and steam, which speeds up the cooking process and helps to retain the nutrients.
Don't overcook: Overcooking food can cause it to lose its nutritional value and become less appetizing. To prevent this, cook food just until it is tender.
Salt sparingly: While a little bit of salt can enhance the flavor of boiled foods, too much salt can be harmful to your health. Use salt sparingly and consider using other flavorings like herbs and spices instead.
Save the water: If you are boiling vegetables, save the water to use as a nutrient-rich broth for soups and stews. This can help to minimize nutrient loss and waste.
Principles for frying:
Use the right oil: Choose a high-quality oil with a high smoke point, such as avocado, coconut, or grape seed oil. Avoid using oils that are high in omega-6 fatty acids, such as vegetable or canola oil.
Use the right temperature: Make sure the oil is hot enough before adding food, but not too hot that it starts smoking. The ideal temperature depends on the food being fried, but a range of 350-375°F is generally recommended.
Don't overcrowd the pan: Adding too much food to the oil at once can cause the temperature to drop, resulting in unevenly cooked food and greasiness. Fry in small batches instead.
Drain excess oil: After frying, remove the food from the oil and drain off any excess oil by placing it on a paper towel-lined plate or rack.
Use a clean frying oil: Reusing frying oil can lead to the production of harmful compounds. Discard the oil after each use.
Consider alternative frying methods: Air-frying or oven-frying can be healthier alternatives to traditional deep-frying, as they use less oil and produce less harmful compounds.
How cooking utensils impact gut health
Cooking utensils play a significant role in our everyday lives. We use them to prepare our meals and make sure that they are cooked to perfection. However, we seldom think about the impact that these utensils have on our health, especially our gut health. The materials and chemicals present in the utensils can potentially be harmful and negatively impact our gut health.
Harmful substances in cooking utensils
Cooking utensils are often made of different materials that can release harmful substances into the food during cooking. Some of the most common harmful substances found in cooking utensils include lead, cadmium, aluminum, and non-stick coatings. These substances can leach into the food, which can have negative effects on our gut health.
Lead
Lead is a toxic metal that can cause serious health issues, including gut problems. Lead can be found in some types of cookware, such as ceramic, enamel, and pewter. Lead can leach into the food during cooking, especially if the utensils are old, chipped, or cracked. Long-term exposure to lead can cause lead poisoning, which can lead to digestive problems such as constipation, diarrhea, and abdominal pain.
Cadmium
Cadmium is a toxic metal that can be found in some types of cookware, such as non-stick coatings, aluminum, and copper. Cadmium can leach into the food during cooking, especially if the utensils are scratched or damaged. Long-term exposure to cadmium can cause digestive problems such as nausea, vomiting, and diarrhea.
Aluminum
Aluminum is a lightweight metal that is often used in cookware because it is a good conductor of heat. However, aluminum can react with acidic foods, such as tomatoes and vinegar, which can cause the metal to leach into the food. Long-term exposure to aluminum can cause gut problems such as stomach ulcers and colitis.
Non-stick coatings
Non-stick coatings are commonly used in cookware to prevent food from sticking to the surface. However, these coatings can release harmful chemicals such as perfluorooctanoic acid (PFOA) and polytetrafluoroethylene (PTFE) during cooking, which can negatively impact gut health. PFOA and PTFE can cause gut problems such as nausea, vomiting, and diarrhea.
It's important to choose the right utensils and use them properly to avoid any negative effects on our gut.
Types of Cooking Utensils
There are many different types of cooking utensils available, and some are better for our gut health than others. Here are some examples:
Avoid
Non-stick cookware: Non-stick cookware is coated with a substance called perfluorooctanoic acid (PFOA), which has been linked to digestive problems and other health issues.
Aluminum cookware: Cooking acidic foods in aluminum cookware can cause the metal to leach into the food, which can be harmful to the digestive system.
Plastic utensils: Cooking with plastic utensils can introduce harmful chemicals into the food, particularly if the utensils are heated.
Be careful
Copper cookware: Copper cookware can also leach into acidic foods, which can lead to copper toxicity and digestive issues.
Prefer
Cast Iron: Cast iron is a popular choice for cooking utensils as it is durable and can withstand high temperatures. However, it can also introduce iron into our food, which can be harmful in large amounts.
Stainless Steel: Stainless steel is a good choice for cooking utensils as it does not introduce any harmful chemicals into our food. It is also easy to clean and maintain.
Ceramic: Ceramic cooking utensils are a great alternative to non-stick pans, as they do not contain any harmful chemicals. They are also non-reactive, meaning they won't interact with our food and alter its taste.
Proper Use of Cooking Utensils
In addition to choosing the right type of cooking utensil, it's also important to use them properly to avoid any negative impact on gut health. Here are some tips:
Avoid Scratching: Scratching a cooking utensil can cause it to release harmful chemicals or metals into our food. Use wooden or silicone utensils to avoid scratching.
Avoid High Heat: High heat can cause metal cooking utensils to release harmful substances into our food. Use low to medium heat when cooking with metal utensils.
Proper Storage: Storing cooking utensils in a damp environment can cause rust or corrosion, which can also introduce harmful substances into our food. Store utensils in a dry and clean area.
Regular Cleaning: Regular cleaning of cooking utensils is important to avoid the buildup of harmful substances. Use mild soap and warm water to clean utensils, and avoid using abrasive sponges or cleaning products.
By following these tips and choosing the right cooking utensils, we can minimize any negative impact on our gut health and enjoy delicious, healthy meals.
Food Combination
We often eat the wrong food combination and we don’t even know about it. For example, milkshakes are common drinks we drink for breakfast. But combining milk and fruits is not a good idea because milk is heavy and fruit is light. Combining these two food types can create an imbalance in the digestive system and lead to digestive discomfort.
Additionally, fruits are rich in natural acids that can curdle the proteins in milk, leading to fermentation and the formation of toxins in the body. This can cause digestive discomfort and can even lead to more serious health issues over time.
That being said, individual needs and imbalances vary, and some people may be able to tolerate this combination better than others. If we do choose to combine milk and fruit, it's best to do so in moderation and to pay attention to how your body reacts. It's also a good idea to consider alternative food combinations that are easier on the digestive system, such as combining fruits with yogurt or nut milk instead of dairy milk.
Here are some of the common incompatible food combinations that are prevalent in our typical diet. We already eat processed and refined food, but combining incompatibility makes it worse. And we eat them from breakfast to dinner in the wrong way.
Combining high-fat foods with acidic foods: For example, a cheeseburger with ketchup or a creamy pasta sauce with tomato sauce. This can lead to acid reflux and digestive discomfort.
Breakfast: Cheese omelet with tomato slices
Lunch: Cheeseburger with ketchup
Snack: Cream cheese with pickles
Dinner: Creamy pasta sauce with tomato sauce
Combining high-protein foods with starchy carbohydrates: For example, a steak and potatoes or a sandwich with both meat and bread. This can lead to poor digestion and bloating.
Breakfast: Steak and hash browns
Lunch: Chicken sandwich on white bread
Snack: Beef jerky with crackers
Dinner: Meat and potatoes
Combining dairy with acidic or sweet foods: For example, adding cheese to a fruit salad or eating ice cream with sugar toppings. This can lead to digestive discomfort and inflammation.
Breakfast: Greek yogurt with fruit
Lunch: Cheese and fruit salad
Snack: Ice cream with chocolate syrup
Dinner: Alfredo sauce with tomatoes
Combining alcohol with sugary or fatty foods: For example, drinking beer with fried foods or wine with a rich dessert. This can lead to poor digestion and nutrient absorption, as well as hangover symptoms.
Breakfast: Mimosas with pancakes and syrup
Lunch: Beer with a burger and fries
Snack: Margaritas with chips and queso
Dinner: Wine with a rich dessert like chocolate cake
Combining raw fruits and vegetables with dairy: For example, adding cheese to a salad or dipping apples in yogurt. This can lead to digestive discomfort and poor nutrient absorption.
Breakfast: Smoothie with yogurt and berries
Lunch: Salad with cheese and raw veggies
Snack: Apple slices with cheese
Dinner: Pizza with cheese and vegetables
Let’s look at some rules of thumb to avoid incompatible food.
Avoid combining incompatible tastes: Certain combinations of tastes can disrupt the digestive process and lead to digestive discomfort. Examples of incompatible tastes include spicy and acidic foods, and sweet and sour foods.
Avoid combining foods with different digestion times: Different foods require different digestive enzymes and have different digestion times. Combining foods with different digestion times can lead to digestive discomfort and poor digestion. Examples of incompatible combinations include fast-digesting fruits with slow-digesting proteins, and high-fiber foods with low-fiber foods.
Avoid combining foods with opposing post-digestive effects: Foods can have either heating or cooling post-digestive effects. Combining foods with opposing post-digestive effects can lead to digestive discomfort and poor digestion. Examples of incompatible combinations include spicy dishes with cooling dips, and acidic foods with alkaline foods.
Avoid combining heating and cooling foods: Similar to the rule above, combining foods with opposing temperature effects can also lead to digestive discomfort. Examples of incompatible combinations include hot soup with iced tea.
Avoid combining incompatible foods according to your health condition: Certain health conditions may require avoiding certain food combinations. Examples include acid reflux, where combining acidic foods with high-fat foods can exacerbate symptoms, and IBS, where combining high-fiber foods with high-fat foods can exacerbate symptoms.
Avoid combining dairy with fruits or vegetables: Dairy can interfere with the digestion of fruits and vegetables, leading to digestive discomfort and poor nutrient absorption.
Avoid combining high-protein foods with high-carb foods: This can lead to poor digestion and bloating.
Avoid combining high-fat foods with high-sugar foods: This can lead to poor digestion and nutrient absorption, as well as weight gain.
Avoid combining alcohol with sugary or fatty foods: This can lead to poor digestion and nutrient absorption, as well as hangover symptoms.
To counter the food to avoid, let’s look at the rules of thumb to prefer the compatible food combinations.
Combine foods with similar tastes: Foods with similar tastes and flavors tend to complement each other well and promote good digestion. For example, combining sweet and nutty flavors like almond butter and banana, or savory flavors like roasted vegetables and grains.
Breakfast: Greek yogurt with sliced banana and almond butter
Lunch: Roasted vegetable and quinoa salad with feta cheese
Dinner: Grilled chicken with sautéed mushrooms and garlic
Snack: Apple slices with almond butter and cinnamon
Combine foods with similar digestion times: Foods that require similar digestive enzymes and have similar digestion times tend to promote good digestion. For example, combining high-fiber vegetables and grains, or pairing fast-digesting fruits with low-fat protein sources like Greek yogurt.
Breakfast: Oatmeal with berries and chopped nuts
Lunch: Grilled chicken salad with mixed greens and avocado
Dinner: Baked salmon with roasted asparagus and brown rice
Snack: Greek yogurt with sliced kiwi and chia seeds
Combine foods with similar post-digestive effects: Foods that have similar post-digestive effects tend to promote good digestion. For example, combining warming spices like ginger and cinnamon, or pairing alkaline foods like leafy greens with other alkaline foods like avocado.
Breakfast: Green smoothie with spinach, banana, and ginger
Lunch: Brown rice bowl with roasted sweet potato and tahini dressing
Dinner: Grilled shrimp with sautéed kale and garlic
Snack: Roasted pumpkin seeds with turmeric and cumin
Combine foods with similar temperatures: Foods with similar temperature effects tend to promote good digestion. For example, pairing hot soup with warm bread, or having a chilled fruit salad with a refreshing herbal tea.
Breakfast: Warm quinoa porridge with cinnamon and chopped nuts
Lunch: Creamy vegetable soup with whole grain bread
Dinner: Grilled steak with roasted root vegetables
Snack: Warm apple slices with cinnamon and nut butter
Consider your health condition: Certain health conditions may benefit from specific food combinations. For example, if you have acid reflux, you may want to avoid acidic foods and focus on low-fat protein sources and alkaline vegetables.
Breakfast (for acid reflux): Greek yogurt with sliced banana and honey, and a slice of whole grain toast
Lunch (for IBS): Grilled chicken salad with mixed greens, cucumbers, and low-FODMAP dressing
Dinner (for diabetes): Baked salmon with steamed broccoli and quinoa
Snack (for high cholesterol): Raw veggies with hummus and a handful of almonds
Combine dairy with non-acidic fruits or vegetables: Dairy can be combined with non-acidic fruits or vegetables like banana or zucchini, to promote good digestion and nutrient absorption.
Breakfast: Greek yogurt with sliced peaches and granola
Lunch: Grilled cheese sandwich with tomato soup
Dinner: Creamy pasta with roasted zucchini and squash
Snack: Cottage cheese with sliced cucumber and dill
Combine high-protein foods with non-starchy vegetables: This can help promote good digestion and balance blood sugar levels. For example, pairing grilled chicken with roasted asparagus or salmon with sautéed greens.
Breakfast: Scrambled eggs with sautéed spinach and mushrooms
Lunch: Grilled chicken with roasted asparagus and cherry tomatoes
Dinner: Baked salmon with mixed greens and avocado salad
Snack: Sliced turkey with raw bell pepper and hummus
Combine healthy fats with fiber-rich foods: This can help promote good digestion and nutrient absorption, as well as regulate appetite. For example, pairing avocado with quinoa or nuts with raw veggies.
Breakfast: Avocado toast with a side of mixed berries
Lunch: Quinoa salad with sliced avocado and mixed greens
Dinner: Grilled salmon with roasted Brussels sprouts and sweet potato
Snack: Celery sticks with almond butter and raisins
Enjoy alcohol in moderation and pair with whole, nutrient-dense foods: This can help promote good digestion and minimize negative effects. For example, enjoying a glass of red wine with a nutrient-dense meal like grilled fish and roasted veggies.
Breakfast (mocktail): Virgin bloody mary with a veggie omelet
Lunch (cocktail): Vodka soda with grilled shrimp and vegetable skewers
Dinner (wine): Red wine with grilled chicken and roasted veggies
Snack (beer): Light beer with air-popped popcorn and roasted chickpeas
It's important to note that these are just general examples of incompatible and compatible food combinations in our diet. However, individual needs and imbalances can vary, and what works for one person may not work for another. If we have specific dietary needs or digestive issues, it's always a good idea to consult with a registered dietitian or healthcare provider to determine the best food combinations for our individual needs.
Another good way is to monitor our stool and symptoms. We talked about how to use stool as a diagnostic tool and guide our choices in food. Please read it. It should be super useful.
We looked into a general principle in modern nutrition science medicine to find the formula for compatible food. Modern nutrition and medicine do recognize the importance of food combinations and their impact on digestive health and overall well-being.
In modern nutrition and medicine, there is a focus on eating whole, nutrient-dense foods and avoiding processed, refined, and high-sugar foods. There is also recognition of the importance of balancing macronutrients (carbohydrates, proteins, and fats) and incorporating a variety of different fruits, vegetables, whole grains, and lean proteins to ensure adequate nutrient intake.
Additionally, modern nutrition and medicine recognize that individual needs and preferences vary, and there is an emphasis on personalized approaches to nutrition and health. This may involve working with a registered dietitian or healthcare provider to develop a personalized nutrition plan that takes into account individual needs, goals, and health concerns. The above rules of thumb generally align with modern nutrition science and medicine.
We learned that the Traditional Indian Medicine system Ayurveda has a well defined system that helps to identify compatible and incompatible food. Without going into the detail, let’s give an overview of it. It’s such a vast topic that several books can be written on the topic. For now, just the overview.
Overview of Ayurveda for Food Compatibility
Ayurveda is a traditional Indian system of medicine that focuses on a holistic approach to health and wellness. The word Ayurveda is derived from two Sanskrit words, Ayur meaning life and Veda meaning knowledge. Ayurveda is based on the principle that the mind and body are interconnected and that health and wellness depend on a balance between the three doshas, or energies, known as Vata, Pitta, and Kapha. The goal of Ayurveda is to restore and maintain balance in the body, mind, and spirit through a combination of diet, lifestyle, and herbal remedies.
Viruddha ahara, or incompatible food combinations, is a concept in Ayurveda that refers to the negative effects of combining certain foods that can disrupt digestion and lead to poor health outcomes.
The principles of Viruddha ahara in Ayurveda can be summarized in the following formula:
Incompatible Food Combinations = Disruption of Agni + Digestive Discomfort + Poor Health Outcomes.
According to Ayurvedic principles, the strength of our agni (digestive fire) determines our ability to digest and absorb nutrients from the foods we eat. Incompatible food combinations can disrupt the agni and lead to digestive discomfort and poor health outcomes.
Ayurveda uses several factors to determine whether a food is compatible or not, including taste, post-digestive effect, and energetic properties. Here's a general formula to help determine whether a food is compatible according to Ayurvedic principles:
Food Compatibility = (Viruddha Rasa + Viruddha Guna + Viruddha Virya + Viruddha Vipaka)
Viruddha Rasa: Incompatible tastes
Viruddha Guna: Incompatible properties or qualities
Viruddha Virya: Incompatible potency or heating/cooling effects
Viruddha Vipaka: Incompatible post-digestive effects
In other words,
Food Compatibility = Taste + Post-Digestive Effect + Energetic Properties
Taste: In Ayurveda, there are six tastes: sweet, sour, salty, bitter, pungent, and astringent. Each taste has different energetic properties and can affect the doshas (bodily humors) differently. The ideal meal should include all six tastes in moderate amounts to balance the doshas.
Post-Digestive Effect: Ayurveda also considers the post-digestive effect of foods, which refers to the long-term effect a food has on the body after digestion. For example, some foods may have a heating effect, while others may have a cooling effect.
Energetic Properties: Finally, Ayurveda considers the energetic properties of foods, such as whether a food is heavy or light, dry or oily, and whether it promotes digestion or causes stagnation.
Based on the principles, here is an example cheat sheet for 10 incompatible food combinations.
Milk + fruit
Milk is cooling and fruit is heating, which can lead to fermentation and the formation of toxins in the body. Drink milk separately from fruit, or use non-dairy alternatives like almond milk.
Yogurt + fruit
Similar to milk, yogurt is cooling and combining it with heating fruits can disrupt the agni and lead to digestive discomfort. Eat fruit separately from yogurt, or use non-dairy alternatives like coconut yogurt.
Honey + hot liquids
Combining honey with hot liquids can destroy its natural enzymes and create toxins in the body. Use honey in room temperature or lukewarm liquids, or use other natural sweeteners like maple syrup or stevia.
Meat + dairy
Combining meat and dairy can be difficult for some people to digest, as they require different digestive enzymes and can lead to digestive discomfort. Avoid combining meat and dairy in the same meal.
Nightshade vegetables + dairy
Nightshade vegetables, such as tomatoes, eggplants, and peppers, can be difficult for some people to digest, and combining them with dairy products can further exacerbate digestive discomfort. Avoid combining nightshade vegetables with dairy products.
Fish + milk
Combining fish and milk can lead to digestive discomfort and the formation of toxins in the body, as they have different digestion times and require different enzymes. Avoid combining fish and milk in the same meal.
Banana + milk
Combining banana with milk can create a heavy, slow-digesting mixture that can disrupt the agni and lead to digestive discomfort. Eat bananas separately from milk, or use non-dairy alternatives like almond milk.
Melons + other foods
Melons digest quickly and are best eaten alone. Combining them with other foods can slow down digestion and lead to fermentation in the gut. Eat melons separately from other foods.
Radish + milk
Combining radish with milk can create a heavy, slow-digesting mixture that can disrupt the agni and lead to digestive discomfort. Eat radish separately from milk.
Tomatoes + cucumbers
Tomatoes are acidic and cucumbers are cooling, which can lead to digestive discomfort and the formation of toxins in the body. Eat tomatoes and cucumbers separately, or combine them with other compatible foods like leafy greens.
We will end the food combination topic here for now. It’s getting super long. Let us know if you want to learn in detail. We think we have provided enough guidelines for you to make changes in the food combination.
Portion Size
Portion sizes are an important aspect of maintaining a healthy gut and overall well being. Eating too much or too little food can disrupt the digestive process, leading to discomfort and a variety of health issues. When we overeat, our digestive system becomes overwhelmed, leading to bloating, cramping, and other digestive issues. Conversely, when we don't eat enough, our body may not receive the necessary nutrients to function optimally.
Portion size can be influenced by a variety of factors, including cultural norms, marketing and advertising, emotional eating, and lack of awareness about appropriate serving sizes.
To ensure that you are consuming the right portion sizes for optimal gut health and overall wellbeing, here are some tips:
Use smaller plates: This can help us feel like we are eating more even if we are consuming less.
Measure your food: Use measuring cups or a food scale to accurately portion out our meals and snacks.
Use your hand as a guide: A general rule of thumb is to eat a serving of protein the size of our palm, a serving of vegetables the size of our fist, and a serving of grains or carbohydrates the size of our cupped hand.
Pay attention to hunger and fullness cues: Eat slowly and mindfully, paying attention to when we start to feel full. Stop eating when we feel satisfied, not overly full.
Practice portion control when eating out: Restaurants often serve large portions, so consider sharing a meal or taking leftovers home.
Don't skip meals: Skipping meals can lead to overeating later in the day, so try to eat regular meals and snacks throughout the day to maintain consistent energy levels and prevent overeating.
Be aware of serving sizes: Check the nutrition label on packaged foods to see what a serving size is and how many servings are in the package. It's easy to eat more than the recommended portion size if you are not aware of what it is.
Meal Frequency, Timing, and Portion Size: Rules of Thumb for Healthy Eating Habits and Healthy Gut
Let us combine Portion sizes, Timing and Frequency for there is a lot of overlap among them.
Oh this, this innocuous looking topic can be a controversial one. There are camps who believe that eating small frequent meals is better and on the other extreme eating one large meal a day. So, which one is right and which one is wrong. And like with every great answer, the real answer is it depends upon our body type, health, availability, and so on. So, we have to choose for ourselves what works for us.
But we should look at the evolutionary lens to understand how our body is designed to eat. And that can inform healthy eating habits that are in line with our biology and promote optimal gut health.
According to evolutionary biology, humans are designed to eat both small and large meals. Our ancestors were hunter-gatherers who did not have access to a consistent supply of food. They would have times of abundance, followed by times of scarcity. This would have resulted in periods of feasting, followed by periods of fasting. Our hunter-gatherer ancestors typically had to go long periods of time without food and then consume large amounts when they were able to hunt or gather enough. This suggests that our bodies may be more adapted to occasional large meals rather than frequent small meals. Our bodies have adapted to this cycle of feasting and fasting, and it is thought that this is how we are designed to eat.
In the modern time, most of us don’t live in the era of food scarcity. We live in abundance. And we eat too much too frequently at the wrong time.
Let’s start with something indisputable. We think it’s safe to say that it’s not healthy to eat at night close to the sleep time. To think of it from an evolutionary lens, our ancestors wouldn’t have light to eat at night or after sunset. We don’t have to go back too far back. When we talk to previous generations where they didn’t have electricity, almost all of them ate their last meal before sunset when they had natural light. So eating past natural light is absolutely a new phenomenon. Eating close to bedtime at night can be unhealthy for several reasons:
Disrupts sleep: Digestion requires energy, and when we eat close to bedtime, our body's energy is diverted towards digestion instead of sleep. This can lead to disruptions in sleep quality and quantity, as our body is not able to fully rest and recover. Over time, poor sleep quality can have negative effects on overall health and well-being, including gut health.
Acid reflux: When we lie down after eating, stomach acid can flow back up into the esophagus, causing heartburn and acid reflux. This can be particularly uncomfortable when trying to sleep.
Weight gain: Eating close to bedtime can lead to weight gain because our body's metabolism slows down at night. This means that the calories we consume are more likely to be stored as fat, rather than being burned off for energy.
Disrupts circadian rhythm: Our body's internal clock is regulated by our circadian rhythm, which is influenced by factors such as light exposure and eating patterns. Eating close to bedtime can disrupt this rhythm and interfere with the body's natural sleep-wake cycle.
Below are recommendations for timing of the food before bedtime.
Overall, it is recommended to avoid eating close to bedtime and to allow for at least 2-3 hours between the last meal of the day and bedtime.
If we do need to eat something before bedtime, it's best to choose foods that are easily digestible and low in fat and protein, such as a small serving of soup or a cup of herbal tea. Avoid heavy or spicy meals, as they can cause indigestion and disrupt sleep.
Typically the last meal of the day, dinner should be lighter than lunch and include a mix of protein, vegetables, and healthy fats. A portion size that leaves you feeling comfortably full but not stuffed is recommended.
Now that we have tackled the indisputable topic, let us look at frequency and portion size.
We like to start by debunking the myth of three meals a day and eat breakfast like a king.
The idea of eating three meals a day and breakfast being the most important meal of the day, as well as "eating like a king" in the morning, are not necessarily supported by scientific research and may not be applicable to everyone.
Firstly, The concept of three meals a day is a relatively recent development in human history and not necessarily reflective of how our bodies evolved to eat. The three-meals-a-day culture is believed to have started during the 18th century in Europe and gradually spread throughout the world. Before this, meal patterns varied widely depending on geography, culture, and social class. In some cultures, people traditionally ate only one or two large meals a day, while in others, they ate many small meals throughout the day.
Secondly, the idea of breakfast being the most important meal of the day is based on some studies that suggest that eating a nutritious breakfast can help with weight management and improve cognitive function. However, these studies are not definitive, and some people may not feel hungry in the morning or may prefer to eat their main meal later in the day.
The concept of breakfast refers to the first meal of the day, typically eaten in the morning after a period of fasting during the night. The word "breakfast" comes from the phrase "breaking the fast," which reflects the fact that our bodies have been without food for several hours while we sleep. Usually, when we break the fast, we start with a small, easy to digest food rather than a large meal.
Finally, the notion of "eating like a king" in the morning may not be necessary for everyone. While some people may benefit from a larger breakfast, others may feel better eating a lighter meal or skipping breakfast altogether.
Ultimately, the best approach to meal frequency and timing is one that is individualized and based on personal preferences and needs.
Now, let us get back to the controversial topic, which one is better: many small meals every two hours or 1-2 large meals a day. We will let you decide for yourself.
We will give you some rules of thumb.
Listen to our body: Pay attention to our hunger and fullness cues. Eat when we feel hungry and stop when we feel full. In our abundance, we tend to keep snacking. So we need to remember that according to evolutionary biology, fasting is the constant state and feasting is the intermittent break in fasting. When we constantly feast then we are putting undue pressure against our body design.
Consider our schedule: We can either eat at our routine time or random time. If we listen to our body we will realize that there we have a routine to hunger cues. So, if we are listening to our body then naturally we will glide towards routine. However, in the modern times, our work or schedule is totally different from hunter gathers so we can train our body to our schedule and then stick to routine. We can plan our meals around our daily schedule, taking into account work, school, and other activities. We can aim for regular meal times to establish a routine. Having said that, meal time doesn’t have to be on the dot for every meal. The variance of a few mins or even half an hour should be fine.
Portion size: Practice portion control and aim to eat until you are 80% full, rather than overeating or undereating. Use a smaller plate to help with portion control. There should be space for food, water, and air for proper digestion and absorption.
Experiment with different meal frequencies: Try eating three meals a day or two meals a day or one meal a day or breaking your meals up into smaller, more frequent meals to see what works best for you to match your health goals and according to your body needs.
Avoid eating close to bedtime: It's recommended to avoid eating close to bedtime and to allow for at least 2-3 hours between the last meal of the day and bedtime. If you do need to eat something before bedtime, it's best to choose foods that are easily digestible and low in fat and protein, such as a small serving of soup or a cup of herbal tea. Avoid heavy or spicy meals, as they can cause indigestion and disrupt sleep.
Remember, these rules of thumb are just general guidelines. Everyone's body is different, so it's important to listen to our body and find what works best for us. By making small changes to our eating habits, we can promote optimal gut health and overall well-being.
Another common mistake we make is that we can be ignorant about our food sensitivities and unknowingly hurting our gut and our overall well being.
So, let’s briefly talk about the food sensitivities.
To be continued:
This one is a bit getting near email length limit. Hence, we are going to divide into parts. In the next part, we will cover the rest of the mistakes from mistakes. We will send next the part tomorrow. So stay tuned.
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gutsphere Team
Research papers we are reading
Changes in USDA food composition data for 43 garden crops, 1950 to 1999, https://pubmed.ncbi.nlm.nih.gov/15637215/
Temporal Change in Iron Content of Vegetables and Legumes in Australia: A Scoping Review, https://www.ncbi.nlm.nih.gov/pmc/articles/PMC8750575/
Assessing the evolution of wheat grain traits during the last 166 years using archived samples, https://www.nature.com/articles/s41598-020-78504
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Please note that the information provided in this newsletter is for informational purposes only and should not be considered as a substitute for professional medical advice, diagnosis, or treatment. If you have any concerns or questions about our health, please consult with a licensed healthcare professional. The information contained in this newsletter is not intended to diagnose, treat, cure, or prevent any disease. The publisher and authors of this newsletter assume no responsibility for any adverse effects that may result from the use of the information contained herein.