What if your post-meal bloat and energy crash could be remedied not by which foods go on your plate, but by the order in which you eat them? Enter food sequencing, in which you eat your fibre first, followed by protein and/or fat, and lastly, carbohydrates.
“Research shows that eating in this order can delay digestion, which means food breaks down more slowly to release a steady stream of glucose and other nutrients,” says 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).
“In turn,” says Moskovitz, “blood sugar levels remain consistent as opposed to unfavourable spikes and crashes.” Food sequencing is already being applied in the management of type 2 diabetes and obesity, and advocates suggest it may also benefit digestion, energy, and hormones.
The science of digestion and glucose control
During a meal, several mechanisms operate behind the scenes:
- The stomach empties its contents into the small intestine.
- The small intestine absorbs glucose and other nutrients.
- Gastrointestinal hormones are released to regulate appetite.
- The pancreas rapidly releases insulin.
Insulin’s role is to usher glucose from the blood into insulin-sensitive organs, such as the liver, skeletal muscle, and adipose tissue.
Gut helpers
Combined supplementation of curcumin, vitamin D, and vitamin C has been shown to reduce gut permeability. Ginger supplementation may ease digestion and soothe nausea.
Postprandial hyperglycemia
If a meal is carbohydrate heavy, insulin can’t keep up, and glucose can spike in the blood. This is known as postprandial (post-meal) hyperglycemia, and may cause symptoms including fatigue and nausea. When this happens, the body needs to release even more insulin to bring glucose into balance.
Glycemic variability, which refers to spikes and crashes in blood sugar, is a hallmark of insulin resistance.
Food sequencing: order of operations
For a meal of salmon, wild rice, and asparagus, most of us would enjoy taking bits and pieces of each food in alteration, or even in combination.
But a food sequencing approach would have you eating your entire serving of asparagus first, followed by your full fillet of salmon, and then ending with wild rice. While this might seem monotonous, there’s research to back it up!
Beat the holiday bloat
Food sequencing may help with holiday season-induced overeating, bloating, and weight gain! When you’re loading your plate at the family potluck, make sure you get an ample serving of leafy greens and vegetables to enjoy first, before tucking into your turkey and mashed potatoes.
Step 1: Fibre
Dietary fibre refers to food components that are not digested and absorbed in the body. Fibre is involved in stool formation, bowel regularity, and gut microbiome health.
Fibre-rich foods, like leafy greens, take up a lot of room in the stomach, causing gastric distension which makes us feel full. Eating fibre-rich foods also slows the rate of gastric emptying, and extends the release of hormones related to satiety (fullness) and food intake regulation.
Soluble fibres, found in fruits and vegetables, increase the absorption of nutrients and decrease the absorption of carbohydrates.
Step 2: Protein and/or fat
Protein and fat delay gastric emptying, decrease the absorption of carbohydrates, and increase insulin secretion, altogether improving glucose control. Sensors in the gastrointestinal tract also register protein and fat as satiating, so eating protein earlier in the meal may protect against overeating.
Follow your vegetables with your meal’s main protein/fat source, whether that’s fish, eggs, chicken, beef, or vegetarian proteins such as tofu.
Step 3: Carbohydrates
Carbohydrates are the main macronutrients that raise blood sugar, which is why food sequencing positions them after the stabilizing effects of fibre, protein, and fat.
The type and amount of carbohydrates has a bearing on postprandial glucose and insulin resistance as well. Carbohydrate-rich foods that also contain high fibre and high protein, such as legumes and whole grains, are recommended for increasing satiety, reducing caloric intake, and mitigating postprandial hyperglycemia.
Supplement sequencing
Not all supplements should be taken in the morning!
- Take iron separately from calcium to avoid malabsorption.
- Take magnesium at night to help with sleep and restless leg syndrome.
- Take probiotics with food or before bed.
Health and lifestyle benefits
“Fibre and protein fill you up quickly and reduce your intake of added sugar, saturated fats, and refined flour―which can all negatively impact digestion, blood sugar, and hormone levels,” says Moskovitz. “Essentially, a higher-fibre and -protein diet promotes better health.”
Digestion
“Since food sequencing favours consuming more fibre, you may notice improvements in bloating and bowel movement regularity,” says Moskovitz. Increasing fibre may benefit those with constipation, IBS, and colitis.
Mood and energy
Improving glucose regulation may mitigate irritability and that dreaded post-meal energy crash that has you snoring on the couch.
Blood sugar
Food sequencing improves insulin sensitivity. In research studies, the magnitude of the effect of food sequencing on postprandial glucose levels among those with type 2 diabetes and obesity has been shown to be comparable to pharmaceutical intervention.
Hormones
Perimenopause and menopause bring changes in insulin regulation and a higher risk of diabetes. The effect of food sequencing on insulin regulation may be of particular benefit for women at this stage. Insulin regulation is also key for reproductive-age women with PCOS.
Weight management
Food sequencing promotes GLP-1 secretion in the gut and enhances insulin response, thereby improving postprandial glucose levels. GLP-1 suppresses appetite and is the target for popular weight-loss pharmaceutical Ozempic.
Put into practice
Food sequencing might not work at every meal, but there are occasions when it can be helpful.
Unlike meals where all ingredients are combined, such as casseroles, hearty salads, and bowls, food sequencing is doable when a meal comprises separate components, such as chicken breast served with potatoes and green beans. If you make it a rule to eat your veggies first, you’re halfway there!
Dining out and travelling are also prime opportunities for food sequencing, since you don’t have the same control over what you’re eating as you would at home. “In both scenarios, it can be harder to find something nutritious, so this is a good tactic when faced with the unknown,” says Moskovitz.
Order a salad or veggie-based soup as an appetizer. “And instead of chowing down on the bread basket at the start of the meal, save it to enjoy with your protein-rich dinner of fish or chicken,” says Moskovitz.
Alternative sugars that don’t spike glucose levels
Going sugar free
To manage your sweet tooth while going sugar free, Lisa Moskovitz, RD, founder of NY Nutrition Group, recommends adding flavourful foods and spices to your beverages and snacks, such as cinnamon, cocoa powder, vanilla extract, and fruit. “But if that’s not doing it, alternative sweeteners, like stevia, are safe to use in moderation.”
Safety
Public perception of the safety of alternative sweeteners has influenced which sweeteners consumers are buying. Over recent years there has been a shift away from artificial sweeteners such as aspartame, due to concerns over safety.
Research has linked artificial sweetener use with metabolic disorders, type 2 diabetes, weight gain, gut dysbiosis, and an increased risk of cancer.
Consumer reports indicate that there’s an increase in those seeking natural alternatives, which they perceive as being safer, and having a cleaner, more natural taste, compared to the bitter aftertaste of artificial sweeteners.
Natural sweeteners
Caloric sweeteners contain calories and raise blood glucose.
- honey
- maple syrup
- dates
- coconut sugar
- blackstrap molasses
Low- or no-calorie sweeteners (LNCS) have no impact or minimal impact on blood glucose.
- stevia
- monk fruit
- allulose
- xylitol
- erythritol
Sugar alcohols
Sugar alcohols are low-digestible carbohydrates that occur naturally in fruits, vegetables, mushrooms, and algae. Common sugar alcohols include sorbitol, maltitol, xylitol, and erythritol. Xylitol and erythritol are the closest to sucrose (table sugar) in sweetness level.
Since they are not totally digested, sugar alcohols exert prebiotic effects in the gastrointestinal tract, similar to fibre. But if taken in excess quantities, sugar alcohols can cause gastrointestinal symptoms such as diarrhea.
When consumed, sugar alcohols are not fermentable by oral bacteria, and therefore do not contribute to tooth decay. Xylitol is commonly added to chewing gums and toothpaste for its oral health benefits.
Consumer preference
An American consumer report conducted in 2024 indicated a strong preference for caloric natural sweeteners over low- and no-calorie sweeteners. Among survey respondents, honey led the pack for the caloric sweetener they were most likely to consume, while stevia was the preference among LNCS.
When presented with a list of 15 non-sugar sweeteners, stevia and monk fruit were perceived as the safest to consume and as being the most natural, since they are plant derived. It’s estimated that stevia is up to 300 times sweeter than sucrose, so use it sparingly. Some people find its flavour overpowering, while others love it. After all, taste is subjective.
Irwin, Cassie. “Food Sequencing” Alive, 1 Nov, 2025, https://www.alive.com/health/food-sequencing/.
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