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Some of your favorite food and snack combinations could be making you sick…literally. In fact, you probably would change your food pairings if you knew what havoc they wreaked on your digestive system. Some of the consequences include gas, bloating, nausea, fatigue, stomach ache and overall digestive system issues, including severe problems with elimination. Here’s our list of “food friends” you need to look out for:

1.) A Muffin with Orange Juice

This morning combo packs plenty of calories and very little nutrition. That’s because the lack of protein and fiber, as well as the excess of carbohydrates, can cause your blood sugar to increase dramatically and then suddenly drop. It can leave you feeling tired before you’ve even started your day. If you really want to get going in the morning, try a whole-grain muffin for the added fiber and fewer carbohydrates. Include a cup of low-fat milk for more protein and a piece of fresh fruit – that’s even better.

2.) Cereal with Whole Cow’s Milk

Cereal with milk may be the go-to breakfast for many people. It’s cheap and easy to prepare. But both contain quickly-digested carbohydrates and these can create more work for your body, leading to blood sugar spikes and energy crashes, too. To help your digestion, try including fat and protein in your breakfast. That means pouring your cereal over Greek yogurt, for example, and adding a handful of nuts or adding fruit to your cereal with less milk.

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3.) Canned Tomato Soup with Grilled Cheese

During lunch, canned tomato soup with a grilled cheese sandwich is hard to resist. Still, this particular food combination isn’t as wholesome as it seems. Canned tomato soups are high in sugar.

You can thank the added high fructose corn syrup for that! What’s more, grilled cheese is high in fat and carbs but offers little protein. And both cheese and tomato soup come packed with salt. If you insist on this as a meal choice, make sure you choose low-sodium tomato soup with no added sugar and cook up your grilled cheese with whole-grain bread and low-fat cheese.

4.) Salad with Low-Fat or Fat-Free Dressing

Did you know that even reduced-fat dressings are a bad idea for flavoring your salad? The reason being, the vitamins in vegetables need a little bit of fat in order to be absorbed properly. Besides, many low-fat and fat-free dressings are loaded with sugar.

Instead, try dressing your greens with extra virgin olive oil (with a little balsamic or red wine vinegar). That’ll enhance your nutrient absorption considerably.

5.) Meatloaf and Mashed Potatoes

Like most dinnertime favorites, meatloaf with mashed potatoes has plenty of nutritional value. But with these will also come digestive problems.

Although meatloaf is a source of protein, it is also high in fat and calories. Meanwhile, mashed potatoes only provide a few grams of fiber and tend to contain added butter and cream. This makes your meal quite high in saturated fats, and the lack of fiber can lead to constipation.

So why not try a turkey meatloaf with a side of mashed cauliflower? It has the same taste but with more fiber and less calories.

8 Food Combinations That Can Make You Sick was originally published on blackdoctor.org

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