The ultimate guide to food pairing: simple combinations that work miracles for your body

As the New Year looms closer and we all start fiddling with resolutions, whether it’s to eat better, move more, or simply to feel good in our own skin, one simple strategy is gaining momentum: food pairings.

Not the fancy, curated kind you’d expect at upscale restaurants, but practical combinations of everyday ingredients that can dramatically improve your health.

This buzzworthy topic recently found its way into the spotlight thanks to an Instagram reel by Dr Saurabh Sethi, a gastroenterologist known for his no-nonsense approach to nutrition.

His video broke down accessible food pairings that boost nutrient absorption, stabilise energy levels and support overall wellness. It’s not about overhauling your pantry, just tweaking how you combine the staples you already have.

Let’s dive into these combinations and why they work, blending science with a sprinkle of inspiration to help you make health a little easier, no matter where you are in life.

Classic pairings to fuel your health

• Apples and peanut butter: If you often feel sluggish during the afternoon slump, consider this timeless pairing. Apples provide fibre that slows sugar digestion, while the healthy fats and protein found in peanut butter help regulate blood sugar levels. Together, they create a satisfying snack that keeps you energised without the heaviness.
• Turmeric and black pepper: Hailed as a superfood, turmeric's active compound, curcumin, is well-known for its anti-inflammatory and antioxidant properties. However, curcumin is notoriously hard for the body to absorb; that’s where black pepper comes in. The piperine found in black pepper can enhance curcumin absorption by a staggering 2000%, making this duo a powerful addition to your meals.
• Tomatoes and olive oil: Tomatoes are packed with lycopene, a potent antioxidant associated with benefits such as improved heart health. However, lycopene is fat-soluble, meaning it's better absorbed when paired with healthy fats like those in olive oil. This pairing is a staple of the Mediterranean diet, celebrated for its health advantages. Drizzle over salads or incorporate into roasted dishes for a timeless yet effective option.
• Yoghurt and berries: For those focusing on gut health, this combination is a must-try. Probiotic-rich yoghurt pairs beautifully with antioxidant-laden berries, creating a minty meal where probiotics aid in maintaining healthy gut bacteria, and the polyphenols in berries act as prebiotics. This duo serves as a light and refreshing option, ideal for breakfast or a sweet treat.
• Spinach and lemon: If you’re trying to increase your intake of plant-based iron, this pairing is essential. Spinach contains non-heme iron, which is less readily absorbed by the body, but the vitamin C present in lemon enhances this absorption. A squeeze of lemon over sautéed spinach or included in a salad is an easy yet effective adjustment to maximise your iron intake.
• Carrots and hummus: This crunchy favourite makes for a perfect midday snack. Carrots are abundant in beta-carotene, vital for eye health and immunity, while hummus supplies healthy fats to enhance the absorption of this fat-soluble vitamin. Enjoy this pairing for a nutritious crunch during your busy day.
• Garlic and honey: An ancient remedy, this pairing serves as a potent defence against colds and sore throats. The antimicrobial compounds in garlic, such as allicin, combined with honey’s soothing and antioxidant properties, offer a natural boost to your immune system.
• Dark chocolate and almonds: Satisfy your sweet tooth with this indulgent yet healthy duo. Dark chocolate is rich in flavonoids that enhance blood flow, while almonds contribute heart-healthy fats and vitamin E. This combination not only satisfies your cravings but also supports cardiovascular health.

Each of these pairings targets specific health benefits from boosting energy to improving nutrient absorptionwhile effortlessly integrating into your daily life. 

Sethi's suggestions emphasise the significance of small, intentional changes. Whether you're navigating the festive season alone, rebuilding after a challenging year, or simply seeking to feel your best, these food combinations can set you on a path toward enhanced wellness.