Certain everyday food combinations provide greater health benefits than consuming them separately, according to clinical dietician Priyanshi Jain. She recommends pairings like soaked oats with yogurt, blueberries, and walnuts to support gut health, reduce inflammation, and sharpen brain function. These simple kitchen staples can improve energy, digestion, and overall well-being when combined thoughtfully.
Priyanshi Jain, a clinical dietician, shares how thoughtful food pairings can optimize nutrition in a recent article. For a young professional seeking better gut health, reduced inflammation, and sharper cognition for her copywriting job, Jain suggested soaked oats with yogurt, topped with blueberries and walnuts. Oats provide fiber that feeds good gut bacteria and complex carbohydrates that slow digestion to curb hunger. Yogurt adds probiotics and protein, while blueberries' anti-inflammatory polyphenols pair with walnuts' omega-3 fatty acids to protect the brain, enhance cognitive function, memory, and nerve health. This combination also benefits the heart and gut. Within a month, the professional reported feeling less sluggish and more productive.
Jain explains that some pairings make nutrients more effective inside the body. Here are ten examples:
Dal and chawal (lentils and rice) form a complete protein with essential amino acids, balancing protein, carbohydrates, vitamins, minerals, and fiber.
Curd and banana offer soothing digestion; banana provides energy and potassium, curd supports gut health with beneficial bacteria—ideal as a snack or quick breakfast.
Spinach's iron absorbs better with lemon's vitamin C, aiding uptake from leafy greens.
Turmeric's curcumin is better absorbed with black pepper's piperine, enhancing healing properties—a traditional combination.
Peanut butter on brown bread delivers protein, healthy fats, and complex carbs for sustained energy, suitable for breakfast or pre-workout.
Milk and dates combine iron and natural sugars from dates with milk's calcium and protein, boosting energy, strength, and bone health for children, women, and those recovering.
Roasted chana with jaggery provides protein, fiber, iron, and natural sweetness to energize, aid digestion, and curb cravings.
Fish and steamed vegetables offer lean protein, omega-3s, fiber, complex carbs, and vitamins A, C, and K, covering major food groups.
Grilled chicken with quinoa supplies low-fat protein for muscle repair and fiber-rich carbs for steady energy without spikes.
Chicken salad with olive oil, lemon, and black salt mixes protein-rich chicken with vegetables like cucumber, lettuce, tomato, and carrots for a light, nutrient-packed meal.
Jain emphasizes that everyday ingredients, when paired wisely, meet all nutritional needs without fancy diets.