When balanced eating habits come to mind, most of us immediately think of the foods filling our plate. Are they rich in a variety of beneficial nutrients like fiber, protein, vitamins, and minerals while also being lower in others like trans fat and added sugar? Calculating this while also getting a tasty meal on the table can already be a tall order in and of itself. Once you’ve gotten through that step and it’s time to dig in, most of us automatically reach for the most appetizing food on the plate first.
However, some healthcare professionals and health-focused influencers are encouraging us to take a different approach: Food sequencing or eating the foods on our plate in a specific order to maximize benefits. “The concept is based on how different types of foods affect your digestion, metabolism, and even blood sugar levels,” explains Lauren Manaker MS, RDN, LD, a registered dietitian based in Charleston, South Carolina.
If you’ve heard of this concept before or it has piqued your interest, but you haven’t known how to start, you’re in luck. Let’s explore what food sequencing actually entails, if it’s truly beneficial to overall health, and how to employ it in your everyday life–if you’re so inclined.
What is food sequencing?
Food sequencing is a technique that involves eating everything on your plate in a really specific order, which can boost or support many different facets of digestion, from blood sugar levels to the amount of nutrients your body can process. While it’s unclear who thought of the concept or when it was invented, some of the first research on food sequencing was published in 2011 by a group of Japanese researchers aimed at determining the glycemic effect of eating veggies before carbohydrates. Interest in the technique has only grown since that time, with a slew of studies now published on the topic.
“The principle behind food sequencing is that the order in which you eat the macronutrients (carbohydrates, proteins, and fats) and fiber on your plate can influence your digestion, blood sugar levels, satiety, and nutrient absorption,” says Sam Schleiger, MS, RDN, CD, CLT, IFNCP, functional dietitian, women's health specialist, and owner of Simply Nourished Functional Nutrition. This is because of how each of these nutrients are metabolized and utilized in the body.
The generally recommended order for food sequencing is to start with fiber-rich, non-starchy vegetables (basically every option outside of potatoes, corn, legumes, and winter squash), then reach for protein-rich foods and healthy fats. Finish out the meal with any carbohydrate sources.
Does food sequencing actually benefit your health?
A common thread between fiber, protein, and healthy fats (the first foods to reach for, in that order) is that they slow digestion. This results in not only increased feelings of fullness and better energy levels after eating but also improved blood sugar regulation through delayed glucose absorption to prevent extreme sugar spikes and dips. “This is particularly beneficial for individuals with insulin resistance, prediabetes, or diabetes,” explains Schlieger.
While many people may experience higher blood sugar levels (also known as hyperglycemia) after eating, food sequencing can help to significantly reduce these numbers according to research. Food sequencing may also help regulate insulin levels post-meal, as shown in a randomized control trial from 2023. Further, a review found this method to not only be an effective strategy for managing metabolic conditions like type 2 diabetes through blood sugar and insulin control, but a great tool for preventing these diagnoses as well.
Food sequencing may also promote better nutrient absorption. “Fiber-rich and non-starchy vegetables, when consumed first, create a protective, gel-like layer in the gut which slows carbohydrate absorption but doesn’t interfere with nutrient uptake, allowing the body to better absorb vitamins, minerals, and phytonutrients,” says Schleiger.
Starting with fiber first can encourage better digestive health, too, as complex carbohydrates are a major driver of healthy digestion and regularity. Plus, soluble fiber is a key food source for the healthy gut bacteria living in our microbiomes as a prebiotic.
Finally, food sequencing could also help support maintaining your weight—leading to fewer “yo-yo” fluctuations. “By prioritizing fiber and protein, which tend to have lower calorie densities and high satiety effects, food sequencing can help people manage portion sizes and cravings, indirectly supporting weight management goals,” Schleiger explains.
Trying food sequencing
“While food sequencing isn’t a cure-all, it’s a simple and potentially beneficial habit to consider.,” says Manaker. “It’s not restrictive or overly complicated, which makes it approachable for most people.” Plus, it doesn’t require any major eating habit overhauls, food group eliminations, and overall is effectively low-risk.
Starting is pretty darn easy, too. Say you’re sitting down to a dinner of grilled salmon, roasted potatoes, and a colorful salad. Yum! You’d begin your meal with the salad (which many folks already do, especially when out to eat), then enjoy your salmon, and finish with the potatoes. Then, if dessert is on the menu, you’d eat that after the meal, as is the standard practice.
The only time this gets tricky is if your meal is a combination dish–think sandwiches, lasagnas, pastas, or tacos. In this case, you could add a salad to the mix and eat that first, pick around to have your first few bites be mostly veggie-focused, or even pull out a piece of protein from the dish to start with as a pseudo-workaround. Alternatively, you can just forgo the concept for that specific meal. “If it causes stress, it's best to skip it,” Manaker assures. Schleiger concurs, adding “even if practiced occasionally, sequencing is a useful tool for mindful eating that can have positive effects over time.”
What’s most important is listening to your body’s cues when trying this method. If you find that it doesn’t make you feel your best or results in unwanted gastrointestinal symptoms like gas, bloating, diarrhea, or constipation, it may not be the best choice for you. Otherwise, food sequencing can be a great hack for boosting your metabolic and digestive health with minimal additional effort.
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