We spend a lot of time thinking about what we eat – more vegetables, enough protein, less sugar – but not nearly as much time thinking about how foods work together once they’re on our plate. And it turns out that combination matters more than you might think.
“Diet quality tells us what’s on the plate, but food pairing tells us what actually makes it into our system,” says Accredited Practising Dietitian and co-founder of OnCore Nutrition, Lauren Atkins. “Some nutrients are quite ‘shy’ on their own – they struggle to cross the gut barrier. But when paired with a partner nutrient, they’re unlocked.”
It’s the difference, she explains, between nutrients simply passing through the body and nutrients nourishing our cells. Over time, poor absorption can take a toll. “You might find you’re constantly tired, your hair and nails feel brittle, or you’re experiencing brain fog,” Lauren says. “If the body isn’t absorbing what it needs, it stays in a state of stress, which impacts our energy, mood and long-term health.”
The good news? Smarter food pairing doesn’t require complicated rules or perfectly engineered meals – just a few practical tweaks make all the difference. Here are some of the most powerful food duos to know.
Tomatoes + olive oil
If there’s a nutritional argument for pasta night, this is it. Tomatoes are rich in lycopene, a potent antioxidant linked to heart health and a reduced risk of certain cancers. But lycopene is fat-soluble, meaning it needs fat to be absorbed effectively.
“Lycopene needs a fat ‘carrier’ to move from the gut into the bloodstream,” Lauren explains. “Extra-virgin olive oil is the perfect partner because its healthy monounsaturated fats are very efficient at this transport.”
Heat also helps. Cooking tomatoes in olive oil breaks down the plant’s cell walls, making the lycopene even more accessible. Think slow-simmered pasta sauce, roasted cherry tomatoes or a simple tomato salad finished with good olive oil.
Spinach + citrus
Leafy greens like spinach are packed with iron, but it’s the non-haem kind – the form that’s harder for the body to absorb.
“Vitamin C acts like a chemical key that changes the structure of plant-based iron, making it easier for our gut to absorb,” Lauren says. That’s particularly important for women, who often have higher iron needs due to hormonal changes.
A squeeze of lemon over sautéed spinach, orange segments in a salad or strawberries with breakfast cereal can make a meaningful difference to iron stores and energy levels.
Salmon + leafy greens
Vitamin D doesn’t get much airtime, but it plays a crucial role in helping the body absorb calcium, which is essential for bone strength as we age.
“Think of calcium as the bricks and vitamin D as the supervisor on a construction site,” Lauren says. “You can have all the bricks in the world, but without the supervisor, the house doesn’t get built.”
Fatty fish like salmon are one of the few natural food sources of vitamin D, while leafy greens such as kale, bok choy and broccoli provide calcium. Pairing the two supports bone health, muscle function and immunity, particularly important in midlife and menopause.
Yoghurt + berries
Probiotics and prebiotics work best as a team. “Probiotics are the good bacteria, while prebiotics are the food those bacteria eat,” Lauren explains.
Yoghurt provides the live cultures, while berries supply fibre and polyphenols that help those bacteria thrive. “It’s like planting seeds in a garden and then giving them the best fertiliser,” she says. This ‘synbiotic pairing’ supports gut health, immunity and even mood.
Choose natural or Greek yoghurt and add blueberries, raspberries or sliced strawberries for a simple, gut-friendly breakfast or snack.
Eggs + vegetables
Eggs often get credit for their protein, but their healthy fats play another important role. “Some vegetables are loaded with carotenoids like lutein and beta-carotene, which are fat-soluble,” Lauren says. “The fats in egg yolk act as a delivery vehicle.”
Pairing eggs with vegetables like spinach, mushrooms, capsicum, or tomatoes helps the body absorb these protective antioxidants. “We hear a lot about eating the rainbow,” she adds, “but you also need the ‘pot of gold’ to make sure those colours are actually being used by your body.”
Legumes + wholegrains
Separately, legumes and wholegrains are nutritional heroes. Together, they form a classic complete-protein pairing.
“Legumes and grains each have different amino acid profiles,” Lauren explains. “When we pair them, we combine their amino acid pool and often end up with a complete profile for muscle and tissue repair.”
The combination of fibre and complex carbohydrates also provides a slow, steady release of energy, helping to stabilise blood sugar and avoid the mid-afternoon slump. Think lentil dahl with rice, hummus with grainy crackers, or peanut butter on wholegrain toast.
Turmeric + black pepper
Turmeric’s anti-inflammatory benefits come from curcumin – a compound that’s notoriously hard to absorb on its own.
“Our bodies are actually quite bad at absorbing curcumin,” Lauren says. “Black pepper contains piperine, which can increase its absorption by up to 2000 per cent.”
Adding fat completes the picture. “Curcumin is a fat-loving nutrient,” she says. That’s why traditional curries and golden lattes work so well: turmeric, black pepper and healthy fats, all in one dish.
Avocado + salad
Many nutrients in salad vegetables – including vitamins A, E and K – are fat-soluble, meaning they simply can’t be absorbed without fat.
“If you eat a fat-free salad, many of those vitamins stay in the bowl,” Lauren says. Adding avocado or extra-virgin olive oil helps unlock beta-carotene and other antioxidants, turning “a healthy meal into a functional one”. Not to mention it makes it far more delicious.
The article originally appeared in the April 2026 issue of The Australian Women’s Weekly. Subscribe so you never miss an issue.
