Food combining can be a bit complicated,

but it can also be really helpful, if you know what you want from it,” says New York City–based holistic nutritionist Peggy Kotsopoulos. One way of looking at this approach to eating is for better digestion. “This could be beneficial if you’re prone to indigestion, gas or bloating,” she says. The idea is that different types of foods require different environments and enzymes to assimilate efficiently. For example, if you mix protein (which needs an acidic environment) with carbohydrates (which require an alkaline environment), you run a bigger risk of stomach upset since they aren’t compatible. The other factor is the length of time that foods take to digest. Fruit speeds through the digestive tract within two hours or less, for instance, while a handful of nuts could be chugging along for as long as four hours. “Putting slowly digesting foods in front of quickly digesting foods is like driving a city bus in front of a Maserati,” says Kotsopoulos. The probable result is a pileup, which in digestive terms means tummy trouble for those with sensitive systems.

The other side of this story is one of enhanced nutrition. “Food synergy is what I call it when components of food work together in the body for maximum health benefits,” says Elaine Magee, a Boise, Idaho–based registered dietitian and author of Food Synergy. The nutrient profiles of certain foods can both complement and augment each other when eaten together. “So one plus one sometimes equals four when you’re putting various compounds together,” she says. A healthy-food aficionado, an athlete or someone with a chronic nutrient deficiency might be attracted to this way of eating.

Whether you’re looking to prevent digestive upset or maximize your body’s absorption of health-boosting nutrients, more mindfulness around your meals, including which foods you’re eating together, can help. Here’s how, with a little planning, you can make the most of the principles of food combining.