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  • Writer's pictureDebbie Marsh

The Power of a Mostly Plant-Based Diet

The Power of a Mostly Plant-Based Diet, Food Combining, and Navigating Food Intolerances: A Comprehensive Guide

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The choices we make about what we eat play a vital role in our overall well-being. Two dietary strategies that have gained attention are a mostly plant-based diet and food combining. Alongside these, understanding and managing food intolerances are crucial for maintaining a balanced and thriving lifestyle. This article delves into the positive and negative impacts of these dietary approaches and provides recommendations for those interested in adopting them. The power of a mostly plant-based diet is something to embrace.

Part I: The Power of a Mostly Plant-Based Diet:

A predominantly plant-based diet focuses on consuming a variety of plant-derived foods while minimizing or eliminating animal products. Research suggests that this dietary pattern can have a host of positive impacts on our health and the environment:

Positive Impacts:
  1. Heart Health: Plant-based diets are often associated with lower levels of cholesterol and blood pressure, reducing the risk of heart disease.

  2. Weight Management: A plant-based diet rich in whole foods can support weight loss and weight management.

  3. Digestive Health: High fiber content in plant foods aids digestion, prevents constipation, and promotes a healthy gut microbiome.

  4. Reduced Environmental Footprint: Plant-based diets typically require fewer resources and produce lower greenhouse gas emissions compared to diets heavy in animal products.

Negative Impacts:
  1. Nutrient Deficiency: Without careful planning, a plant-based diet may lack certain nutrients like vitamin B12, iron, calcium, and omega-3 fatty acids.

  2. Protein Intake: Meeting protein needs can be a challenge without proper food choices, which might affect muscle mass and overall health.

  3. Cultural and Social Factors: Adapting to a plant-based diet can be challenging in social situations or cultures where animal products are staples.

Recommendation for a Mostly Plant-Based Diet:
  • Focus on a variety of whole plant foods, including vegetables, fruits, whole grains, legumes, nuts, and seeds.

  • Consider fortified foods or supplements for nutrients that might be lacking, such as B12, vitamin D, and omega-3s.

  • Consult a registered dietitian to ensure nutritional adequacy and proper meal planning.

Food Combining: Maximizing Nutrient Absorption:

Food combining is a practice that involves pairing specific foods to enhance digestion and nutrient absorption. While not extensively backed by scientific evidence, proponents suggest that certain combinations can aid digestion and overall health:

Positive Impacts:
  1. Digestive Ease: Advocates believe that combining foods with similar digestion times can prevent discomfort and bloating.

  2. Nutrient Utilization: Some combinations are thought to enhance the absorption of certain nutrients, though the evidence is limited.

Negative Impacts:
  1. Complexity: Strict food combining rules might lead to a restrictive and complicated eating pattern.

  2. Lack of Scientific Consensus: The scientific community lacks consensus on the effectiveness and necessity of specific food combining practices.

Recommendation for Food Combining:
  • Focus on a balanced diet rich in a variety of nutrient-dense foods.

  • Listen to your body's cues and pay attention to how different food combinations make you feel.

  • Incorporate mindful eating practices to foster a healthy relationship with food.

Navigating Food Intolerances: Balancing Health and Enjoyment

Food intolerances involve adverse reactions to specific foods, often due to difficulty digesting certain components. Managing food intolerances requires awareness and strategic choices:

Positive Impacts:
  1. Symptom Relief: Avoiding trigger foods can alleviate digestive discomfort, skin issues, and other symptoms.

  2. Personalized Nutrition: Identifying and managing intolerances lead to a more personalized approach to eating.

Negative Impacts:
  1. Nutritional Imbalance: Overly restrictive diets might lead to nutrient deficiencies if alternatives aren't chosen carefully.

  2. Social Challenges: Dietary restrictions can make socializing and dining out more challenging.

Recommendation for Navigating Food Intolerances:
  • Work with a healthcare professional to accurately diagnose food intolerances.

  • Opt for nutrient-rich alternatives to replace trigger foods and maintain a balanced diet.

  • Seek support from online communities or support groups to share experiences and coping strategies.


A mostly plant-based diet, thoughtful food combining, and managing food intolerances all require careful consideration and individualized approaches. While each strategy has its own benefits and potential drawbacks, making informed choices and listening to your body are essential for optimizing your health and well-being. Remember, consulting with a healthcare professional or registered dietitian can provide personalized guidance on incorporating these dietary approaches into your lifestyle.

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Part II. Navigating Food Intolerances: Understanding Illnesses, Identifying Symptoms, and Seeking Guidance

Understanding and managing food intolerances can significantly impact your overall well-being. Various illnesses and disorders are associated with food intolerances, each presenting distinct symptoms. Recognizing these symptoms and seeking proper guidance is essential for maintaining a balanced and healthy lifestyle.

Common Food Intolerance Illnesses and Disorders:
  1. Lactose Intolerance: This condition arises when the body lacks sufficient lactase, the enzyme needed to digest lactose, the sugar found in dairy products. Symptoms include bloating, gas, diarrhea, and stomach cramps after consuming dairy.

  2. Gluten Intolerance (Non-Celiac Gluten Sensitivity): While distinct from celiac disease, gluten intolerance involves adverse reactions to gluten-containing foods without causing damage to the small intestine. Symptoms may include digestive discomfort, fatigue, and headaches after consuming gluten.

  3. Fructose Malabsorption: In this condition, the body has difficulty absorbing fructose, a natural sugar found in many fruits and sweeteners. Symptoms may include bloating, gas, and diarrhea after consuming high-fructose foods.

  4. Histamine Intolerance: Histamine-rich foods can trigger this intolerance, causing symptoms like hives, headaches, nasal congestion, and digestive issues. The body struggles to break down histamine, leading to an excess accumulation.

  5. Irritable Bowel Syndrome (IBS): While not strictly a food intolerance, IBS often involves sensitivity to certain foods that can trigger symptoms such as abdominal pain, bloating, constipation, or diarrhea.

Identifying Symptoms and Seeking Guidance:

Recognizing the symptoms associated with these food intolerance illnesses is crucial for timely intervention. If you suspect you may be suffering from any of these conditions, follow these steps:

  1. Keep a Food Diary: Document your meals, snacks, and symptoms daily to identify patterns between certain foods and adverse reactions.

  2. Consult a Healthcare Professional: If you notice consistent symptoms, seek guidance from a healthcare provider. They can help diagnose your condition and rule out more serious health issues.

  3. Undergo Testing: Depending on your symptoms, your healthcare provider may recommend tests such as lactose intolerance tests, celiac disease tests, or hydrogen breath tests to pinpoint the cause of your discomfort.

  4. Elimination Diet: Under the supervision of a registered dietitian or healthcare professional, you might embark on an elimination diet. This involves temporarily removing potential trigger foods from your diet and gradually reintroducing them to identify specific intolerances.

  5. Nutritional Guidance: Once you have identified trigger foods, a registered dietitian can provide guidance on creating a balanced and satisfying diet while avoiding those foods.


Recognizing the symptoms of food intolerance illnesses and disorders is the first step toward a more comfortable and enjoyable life. By understanding your body's unique responses and seeking guidance from healthcare professionals and registered dietitians, you can make informed choices about your diet and manage your intolerances effectively. Remember, each individual's experience is unique, so personalized guidance is crucial to ensure optimal health and well-being.

Recommended Reading:
  1. "How Not to Die" by Michael Greger, MD

  2. "The China Study" by T. Colin Campbell, PhD

  3. "Becoming Vegan: The Complete Guide to Adopting a Healthy Plant-Based Diet" by Brenda Davis, RD and Vesanto Melina, MS, RD

  1. Harvard T.H. Chan School of Public Health: "The Nutrition Source - Protein"

  2. World Health Organization: "Q&A on the carcinogenicity of the consumption of red meat and processed meat"

  3. National Institutes of Health: "Vitamin B12"

  4. Harvard T.H. Chan School of Public Health: "The Nutrition Source - Food Combining"

  5. Monash University: "Food Intolerance Management Plan"

  6. National Institute of Diabetes and Digestive and Kidney Diseases: "Lactose Intolerance"

  7. American College of Allergy, Asthma & Immunology: "Food Intolerance vs. Food Allergy"

  8. Academy of Nutrition and Dietetics: "Position of the Academy of Nutrition and Dietetics: Vegetarian Diets"

  9. Academy of Nutrition and Dietetics: "Position of the Academy of Nutrition and Dietetics: Food and Nutrition for Older Adults"

(Note: The information provided in this article is for educational purposes only and should not replace medical advice. Consult with a healthcare professional before making significant changes to your diet or lifestyle.)

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