Food Sequencing

What if your post-meal bloat and energy crash could be remedied not by which foods go on your plate, but by the order in which you eat them? Enter food sequencing, in which you eat your fiber first, followed by protein and/or fat, and lastly, carbohydrates. 

“Research shows that eating in this order can delay digestion, which means food breaks down more slowly to release a steady stream of glucose and other nutrients,” says Lisa Moskovitz, RD, founder of NY Nutrition Group and author of The Core 3 Healthy Eating Plan: Discover the Simple, Sustainable Way to Lose Weight, Feel Great, and Enjoy Food Freedom! (Adams Media, 2022). 

“In turn,” says Moskovitz, “blood sugar levels remain consistent as opposed to unfavorable spikes and crashes.” Food sequencing is already being applied in the management of type 2 diabetes and obesity, and advocates suggest it may also benefit digestion, energy, and hormones.

The science of digestion and glucose control

During a meal, several mechanisms operate behind the scenes: 

• The stomach empties its contents into the small intestine.
• The small intestine absorbs glucose and other nutrients.
• Gastrointestinal hormones are released to regulate appetite.
• The pancreas rapidly releases insulin. 

Insulin’s role is to usher glucose from the blood into insulin-sensitive organs, such as the liver, skeletal muscle, and adipose tissue. 

Postprandial hyperglycemia

If a meal is carbohydrate-heavy, insulin can’t keep up, and glucose can spike in the blood. This is known as post-meal (postprandial) hyperglycemia and it may cause symptoms including fatigue and nausea. When this happens, the body needs to release even more insulin to bring glucose into balance.

Glycemic variability, which refers to spikes and crashes in blood sugar, is a hallmark of insulin resistance. 

Food sequencing: order of operations

For a meal of salmon, wild rice, and asparagus, most of us would enjoy taking bits and pieces of each food in alteration, or even in combination.

But a food sequencing approach would have you eating your entire serving of asparagus first, followed by your full fillet of salmon, and then ending with wild rice. While this might seem monotonous, there’s research to back it up! 

Step 1: Fiber 

Dietary fiber refers to food components that are not digested and absorbed in the body. Fiber is involved in stool formation, bowel regularity, and gut microbiome health.

Fiber-rich foods, like leafy greens, take up a lot of room in the stomach, causing gastric distension that makes us feel full. Eating fiber-rich foods also slows the rate of gastric emptying and extends the release of hormones related to satiety (fullness) and food intake regulation. 

Soluble fibers, found in fruits and vegetables, increase the absorption of nutrients and decrease the absorption of carbohydrates. 

Step 2: Protein and/or fat 

Protein and fat delay gastric emptying, decrease the absorption of carbohydrates, and increase insulin secretion, altogether improving glucose control. Sensors in the gastrointestinal tract also register protein and fat as satiating, so eating protein earlier in the meal may protect against overeating. 

Follow your vegetables with your meal’s main protein/fat source, whether that’s fish, eggs, chicken, beef, or vegetarian proteins such as tofu. 

Step 3: Carbohydrates 

Carbohydrates are the main macronutrients that raise blood sugar, which is why food sequencing positions them after the stabilizing effects of fiber, protein, and fat. 

The type and amount of carbohydrates have a bearing on postprandial glucose and insulin resistance as well. Carbohydrate-rich foods that also contain high fiber and high protein, such as legumes and whole grains, are recommended for increasing satiety, reducing caloric intake, and mitigating postprandial hyperglycemia. 

Health and lifestyle benefits

“Fiber and protein fill you up quickly and reduce your intake of added sugar, saturated fats, and refined flour―which can all negatively impact digestion, blood sugar, and hormone levels,” says Moskovitz. 

Digestion 

“Since food sequencing favors consuming more fiber, you may notice improvements in bloating and bowel movement regularity,” says Moskovitz. 

Blood sugar and weight management  

Food sequencing improves insulin sensitivity. Research shows that the effect of food sequencing on postprandial glucose levels among those with type 2 diabetes and obesity is comparable to pharmaceutical intervention. 

Hormones 

Perimenopause and menopause bring changes in insulin regulation and a higher risk of diabetes. The effect of food sequencing on insulin regulation may be of particular benefit for women at this stage. 

Put into practice 

Food sequencing might not work at every meal, but there are occasions when it can be helpful.

Food sequencing is doable when a meal comprises separate components, such as chicken breast served with potatoes and green beans. If you make it a rule to eat your veggies first, you’re halfway there!

Dining out and travelling are also prime opportunities for food sequencing, since you don’t have the same control over what you’re eating as you would at home. 

Order a salad or veggie-based soup as an appetizer. “And instead of chowing down on the bread basket at the start of the meal, save it to enjoy with your protein-rich dinner of fish or chicken,” says Moskovitz. “Essentially, a higher-fiber and -protein diet promotes better health.”

This article originally appeared on alive.com as “Food Sequencing.”