AIIMS-trained doctor shares five powerful food combinations for better health

A well-known gastroenterologist trained at AIIMS, Harvard and Stanford has shared five food combinations that can improve overall health when eaten together. Dr Saurabh Sethi, who has 25 years of experience, explained that some foods become more nutritious and more effective when paired. He shared his advice on social media, noting that certain healthy foods can support digestion, heart health, immunity and energy when combined correctly. Many people already eat these foods individually, but he said that the right matching could bring double the benefits.

One combination he suggested is chia seeds with yoghurt. Chia seeds have become popular for improving digestion and helping bowel movements, while yoghurt is well known for supporting gut health. Dr Sethi said that the soluble fiber in chia seeds and the protein in yoghurt help improve digestion and keep a person full for a longer time. This pairing can also help reduce unnecessary cravings during the day.

Another suggested combo is oats with walnuts. Oats are a preferred healthy breakfast for many people, while walnuts provide healthy fats and omega-3s. When eaten together, they support heart health and help maintain healthy cholesterol levels. Dr Sethi noted that the fiber in oats and the omega-3 fats in walnuts work together to benefit both the heart and the brain.

The doctor also highlighted the benefits of eating rice with beans. While rice is a daily food in many Indian homes, some people worry that it is a simple carbohydrate. However, Dr Sethi explained that adding beans turns the meal into a complete protein containing all essential amino acids. This helps with building and repairing muscles and also supports a strong immune system.

Avocado with leafy green vegetables was another combination recommended by the doctor. Many people know that leafy greens are high in vitamins and minerals, but the body cannot absorb certain fat-soluble vitamins without healthy fats. Dr Sethi said that avocados provide these fats, helping the body absorb vitamins A, D, E and K more effectively. This simple pairing increases the nutritional value of salads and cooked greens.

Finally, he suggested pairing dark chocolate with almonds. Dark chocolate is rich in magnesium, while almonds contain healthy fats. When eaten together, they can help improve mood, maintain energy and support stable blood sugar levels. This makes the combination a healthier choice for those looking for a satisfying snack.

Dr Sethi’s advice shows that small and easy changes in diet can lead to meaningful improvements in daily health. By choosing the right combinations, people can get more nutrition from the meals they already enjoy. These pairings do not require complex cooking and can be added to regular diets without effort. Simple habits like these can support the heart, the digestive system, immunity and mental wellness over time.