Imagine if the bloating and fatigue you experience after meals could be alleviated, not by the specific foods you eat, but by the sequence in which you consume them. Enter food sequencing: a method that suggests starting with fiber, followed by protein and/or fat, and finishing with carbohydrates.
“Studies indicate that consuming food in this order can slow down digestion, resulting in a gradual release of glucose and other nutrients,” explains Lisa Moskovitz, RD, founder of NY Nutrition Group and author of The Core 3 Healthy Eating Plan: Discover the Simple, Sustainable Way to Lose Weight, Feel Great, and Enjoy Food Freedom! (Adams Media, 2022).
According to Moskovitz, “This approach helps maintain stable blood sugar levels, preventing those unwanted spikes and crashes.” Food sequencing is already utilized in managing type 2 diabetes and obesity, with advocates claiming it could also enhance digestion, energy levels, and hormonal balance.
The Science Behind Digestion and Glucose Regulation
When you eat, several processes take place in your body:
- The stomach releases its contents into the small intestine.
- The small intestine absorbs glucose and other nutrients.
- Specific gastrointestinal hormones are secreted to control appetite.
- The pancreas swiftly produces insulin.
Insulin plays a crucial role in transporting glucose from the bloodstream to insulin-sensitive organs such as the liver, muscles, and fat tissues.
Support for Gut Health
Combining curcumin, vitamin D, and vitamin C supplements has shown promise in reducing gut permeability. Ginger can also support digestion and alleviate nausea.
Understanding Postprandial Hyperglycemia
A meal rich in carbohydrates can overwhelm insulin production, leading to spikes in blood sugar levels known as postprandial hyperglycemia, which can cause fatigue and nausea. As a result, the body has to release even more insulin to restore balance.
Glycemic variability, characterized by fluctuations in blood sugar levels, is often associated with insulin resistance.
Implementing Food Sequencing: The Order Matters
Consider a plate featuring salmon, wild rice, and asparagus. Many of us might instinctively mix and match these foods. However, food sequencing recommends consuming each item individually: start with the asparagus, then the salmon, and finally the wild rice. While this may seem repetitive, research supports this method!
Tackle Holiday Bloat
Using food sequencing can help combat overeating, bloating, and weight gain during the holiday season! At your family gathering, prioritize filling your plate with leafy greens and veggies before indulging in turkey and mashed potatoes.
Step 1: Start with Fiber
Dietary fiber comprises components that aren’t digested or absorbed by the body, playing a key role in stool formation, regular bowel movements, and gut microbiome health. Foods high in fiber, like leafy greens, create a sense of fullness and slow gastric emptying, enhancing satiety and regulating food intake.
Soluble fibers found in fruits and vegetables promote nutrient absorption while limiting carbohydrate absorption.
Step 2: Add Protein and/or Fat
Incorporating protein and fat can delay gastric emptying, reduce carbohydrate absorption, and stimulate insulin production, which collectively enhances glucose regulation. Sensors in the digestive system recognize protein and fat as filling, so consuming them first can help curb overeating.
Follow your fiber-rich foods with the main source of protein or fat, whether it’s fish, chicken, eggs, or vegetarian alternatives like tofu.
Step 3: Conclude with Carbohydrates
Carbohydrates are the primary macronutrients that influence blood sugar levels, which is why food sequencing suggests eating them last after the stabilizing effects of fiber, protein, and fat. The type and quantity of carbohydrates consumed also play crucial roles in post-meal glucose levels and insulin resistance. Opt for carbohydrate-rich foods high in fiber and protein, such as legumes and whole grains, to enhance fullness, lower calorie intake, and minimize post-meal blood sugar spikes.
Supplement Sequencing
Not all supplements are best taken in the morning!
- Separate iron from calcium to avoid malabsorption.
- Take magnesium at night to improve sleep and reduce restless leg syndrome.
- Consume probiotics with food or before bedtime.
Health and Lifestyle Benefits
“Incorporating more fiber and protein not only satisfies hunger quickly but also helps reduce consumption of added sugars, saturated fats, and refined flour—all of which can hinder digestion, blood sugar levels, and hormone balance,” states Moskovitz. “Essentially, a diet rich in fiber and protein fosters better overall health.”
Enhanced Digestion
“Due to the emphasis on fiber, you might experience reduced bloating and improved bowel regularity,” says Moskovitz. Increasing fiber intake can help those dealing with constipation, irritable bowel syndrome (IBS), and colitis.
Mood and Energy Levels
Optimizing glucose regulation can reduce irritability and avoid those dreaded post-meal slumps that lead to napping on the couch.
Blood Sugar Management
Food sequencing has been shown to enhance insulin sensitivity. Research findings suggest that its effects on post-meal glucose levels for individuals with type 2 diabetes and obesity can be similar to those observed with medications.
Hormonal Health
Women undergoing perimenopause and menopause may benefit from food sequencing’s effects on insulin regulation, which can help address a heightened risk of diabetes. This benefit also extends to women with PCOS.
Weight Management
Food sequencing encourages GLP-1 secretion in the gut, enhancing insulin response, and improving post-meal glucose levels. GLP-1 suppresses appetite and is notably targeted by the popular weight-loss drug Ozempic.
Practical Application
While food sequencing may not fit every meal, it is particularly useful in situations where components of the meal are separate, like a platter of chicken breast with potatoes and green beans. Simply commit to consuming your vegetables first, and you’re on the right track!
Dining out or traveling offers perfect moments for food sequencing, as it’s often harder to make healthy choices. “In these situations, this strategy can be especially valuable,” suggests Moskovitz.
Consider ordering a salad or a vegetable-based soup as your first course. “And rather than diving into the bread basket at the beginning, save it for when you’re enjoying your protein-rich main course of chicken or fish,” advises Moskovitz.
Alternative Sweeteners for Stable Glucose Levels
Reducing Sugar Intake
For a healthy approach to managing sugar cravings, Lisa Moskovitz, RD, suggests enhancing your snacks and drinks with flavorful spices like cinnamon, cocoa powder, vanilla extract, and fruit. If further sweetness is needed, natural sweeteners like stevia can be employed in moderation.
Safety Concerns
Public perception of alternative sweeteners’ safety has influenced purchasing habits. Over recent years, many have shifted away from artificial sweeteners such as aspartame due to safety concerns.
Research has linked these artificial alternatives with metabolic disorders, weight gain, type 2 diabetes, gut dysbiosis, and an elevated risk of cancer.
There’s been an increased demand for natural alternatives, which consumers often find safer and to taste more natural compared to the bitter aftertastes associated with artificial sweeteners.
Types of Natural Sweeteners
Caloric sweeteners come with calories and can elevate blood glucose. These include:
- Honey
- Maple syrup
- Dates
- Coconut sugar
- Blackstrap molasses
Low- or no-calorie sweeteners (LNCS) have little to no impact on blood sugar, including:
- Stevia
- Monk fruit
- Allulose
- Xylitol
- Erythritol
Sugar Alcohols are low-digestible carbohydrates found naturally in fruits, vegetables, mushrooms, and algae. Common examples include sorbitol, maltitol, xylitol, and erythritol. Xylitol and erythritol are closest to table sugar (sucrose) in sweetness level.
Being poorly digested, sugar alcohols act prebiotically in the gastrointestinal tract, similar to fiber. However, excessive intake may lead to gastrointestinal discomfort.
Importantly, sugar alcohols do not contribute to tooth decay as they aren’t fermentable by oral bacteria, making xylitol a common ingredient in chewing gums and toothpaste for its oral health benefits.
Consumer Preferences
A 2024 American consumer report revealed a strong preference for caloric natural sweeteners over low- and no-calorie options. Honey topped the list of preferred caloric sweeteners, while stevia led among LNCS.
Among 15 non-sugar sweeteners, stevia and monk fruit were perceived as the safest and most natural options since they are derived from plants. Stevia’s sweetness can be up to 300 times greater than sucrose, so it should be used sparingly. While some may find its taste overwhelming, others enjoy it—highlighting the subjective nature of flavor.
This article originally appeared in the November 2025 issue of alive magazine.
