Healthy Habits: Food pairings that backfire
By Jennifer Wimmer
In last week’s column, I wrote about some food combinations that support digestion and nutrient absorption. This week, I’m focusing on pairings that can cause discomfort or reduce the benefits of otherwise healthy foods.
Certain food pairings can worsen acid reflux, especially those with fatty or acidic ingredients. Common examples are pizza with tomato sauce, French fries with soda or any fried foods washed down with sugary drinks.
High-fat foods slow digestion and acidic foods can further irritate the esophagus. Heavy, high-fat meals with alcohol triggers reflux as well. Regular drinking can also interfere with absorption of nutrients such as folate from leafy greens.
Don’t eat calcium-rich foods with iron-rich ones, since calcium can block iron absorption. Large servings of milk, cheese or ice cream paired with iron sources like fortified cereal, beans, spinach or iron supplements reduce how much iron your body can use, so it’s best to have them several hours apart.
Drinking tea or coffee alongside plant-based iron sources or iron supplements can lower how much iron your body absorbs. The tannins and polyphenols in both bind to non-heme iron, making it more difficult for the body to use. Studies show this pairing can cut iron absorption by 40% to 60%, especially in people with low iron.
If you’re low in iron, have coffee and tea at least one hour away from iron-rich meals or supplements. Pair iron sources with vitamin C foods such as oranges, bell peppers or strawberries to enhance absorption.
High-oxalate vegetables such as spinach, Swiss chard and parsley can interfere with calcium absorption when eaten with dairy, because their oxalates bind to calcium, preventing full absorption. In people prone to kidney stones, this combination can also raise a stone risk.
Pair calcium-rich foods with magnesium sources. One good combination is raw sesame tahini for calcium and raw cacao powder for magnesium. Avoid eating dairy with iron-rich foods or supplements to maximize calcium absorption.
Nuts, seeds, unsoaked legumes and whole grains contain phytic acid, a compound that binds minerals such as zinc, iron, calcium and magnesium. Soaking or sprouting these foods lowers phytic acid and improves mineral absorption.
In addition, don’t take high-dose zinc lozenges or supplements with meals rich in copper, such as those with nuts or shellfish, as it can gradually lower copper levels. This is because zinc competes for the same absorption sites.
For people with GERD, combining spicy, acidic, fatty and alcoholic foods in one meal can worsen reflux and bloating. Those with IBS or sensitive digestion may do better avoiding meals that mix several high-FODMAP foods including legumes, wheat, high-lactose dairy and certain fruits such as pears and apples.
FODMAP, short for fermentable oligo-, di- and monosaccharides and polyols, refers to short-chain carbohydrates and sugar alcohols that some people have difficulty digesting.
A plate that combines wheat pasta, garlic bread and apple dessert, for example, can stack several FODMAP ingredients, increasing indigestion. Chili made with beans, onions and garlic, served with desserts or drinks containing sugar alcohols, can have similar effects. The more high-FODMAP foods you eat in one meal, the more likely you are to experience discomfort.
Large servings of fruit right after a heavy meal can worsen bloating because fruit digests quickly and may ferment when it lingers behind slower-digesting foods. Try enjoying fruit as a snack between meals rather than for dessert.
Yogurt with very sweet fruit can also be problematic. Natural sugars in fruit plus the lactose in yogurt can be a double load for sensitive guts. This combo may increase congestion or digestive upset.
Dense protein combined with refined starch and added fat, such as steak with potatoes or chicken sandwiches on white bread, can overwhelm digestion, especially in large portions.
Avoid ultra-processed foods containing soy protein isolates, high-fructose corn syrup, hydrogenated oils, artificial colors, flavors and preservatives. Many of these additives remain approved in foods but have been linked to health problems.
Avoid ultra-processed foods containing soy protein isolates, high-fructose corn syrup, hydrogenated oils, artificial colors, flavors and preservatives. Many of these additives remain approved in foods but have been linked to health problems.
When I looked at this list, I said, “Oh no, these are some of my favorite foods.” You may be thinking the same as you read this. Food is for nourishment, but it’s also part of enjoying life, and eating foods you love is a real quality-of-life factor. That said, many people live with food insecurity, and as long as you’re getting what you need each day, that’s enough.
Have the foods you love less often and pair them with a fresh salad to support digestion with enzymes, or take a quality papaya enzyme supplement. Or have the chicken sandwich, just enjoy it on a gluten-free bun and choose unprocessed chicken by making your own from fresh organic chicken with sourdough bread crumbs for the coating.
Have fries cooked in grass-fed beef tallow or air-fried, and enjoy natural sodas like Olipop root beer, which has no added sugar or caffeine and includes bitters and probiotics that aid digestion.
Pizza doesn’t have to be a guilty pleasure if you build it on a more thoughtful foundation. By using a slow-fermented sourdough crust, a simple homemade marinara and fresh mozzarella and Parmesan, you cut out many of the additives and ultra-processed ingredients that make typical pizza harder on blood sugar and digestion.
Sourdough pizza recipe
For the crust, combine 1 cup of active, bubbly sourdough starter with 3/4 cup room-temperature filtered water and 1 tablespoon extra virgin olive oil in a large bowl, stirring until mostly smooth. Add 2 cups of organic flour and 1 1/2 teaspoons Celtic sea salt, then mix until a rough dough forms.
For the crust, combine 1 cup of active, bubbly sourdough starter with 3/4 cup room-temperature filtered water and 1 tablespoon extra virgin olive oil in a large bowl, stirring until mostly smooth. Add 2 cups of organic flour and 1 1/2 teaspoons Celtic sea salt, then mix until a rough dough forms.
Turn the dough out onto a lightly floured surface and knead for about 5 to 8 minutes, adding up to another 1/2 cup flour only as needed to keep it from sticking, until it is smooth and elastic. Place the dough in a lightly oiled bowl, cover and let it rise at room temperature for 3 to 4 hours, then refrigerate for at least 8 hours or up to 24 hours to develop flavor and improve digestibility.
When you are ready to bake, bring the dough back to room temperature, lightly oil a cast-iron skillet, then stretch or roll the dough into a round that fits the skillet and let it rest for 15 to 20 minutes while you preheat the oven to 475–500 degrees.
For the sauce, stir together 1 cup organic tomato sauce, 2 tablespoons organic tomato paste, 1 tablespoon extra virgin olive oil, Celtic sea salt and freshly ground organic black pepper in a small bowl until smooth, thinning with a splash of filtered water if needed. Spread a thin layer of the marinara over the rested dough in the skillet, leaving a border. Sprinkle on finely minced fresh garlic, then add sliced or torn fresh mozzarella, a light dusting of freshly grated Parmesan and an even layer of thinly sliced toppings of your choice.
For the sauce, stir together 1 cup organic tomato sauce, 2 tablespoons organic tomato paste, 1 tablespoon extra virgin olive oil, Celtic sea salt and freshly ground organic black pepper in a small bowl until smooth, thinning with a splash of filtered water if needed. Spread a thin layer of the marinara over the rested dough in the skillet, leaving a border. Sprinkle on finely minced fresh garlic, then add sliced or torn fresh mozzarella, a light dusting of freshly grated Parmesan and an even layer of thinly sliced toppings of your choice.
Bake for about 12 to 18 minutes, until the cheese is bubbling and lightly golden and the bottom of the crust is browned. Top with fresh basil and raw minced garlic just before it goes on the plate.
Be well, and God bless you.
