A leading gastroenterologist has revealed four powerful food combinations that can unlock greater nutritional benefits—insights that could guide Thai families toward better gut health and immunity. According to Dr. Will Bulsiewicz, featured in a recent article by EatingWell, the old belief that “you are what you eat” takes on new meaning when we consider not just what, but also how and with what, we eat our foods. This news arrives at a time when Thais are increasingly concerned with practical ways to fortify their health through diet, especially given the nation’s rising rates of lifestyle-related diseases and a growing awareness of nutrition’s role in disease prevention.EatingWell article
Food synergy isn’t a new concept, but emerging research and expert insights are showing just how much the right combinations can help Thais get more out of everyday ingredients. These pairings aren’t just about flavor; they’re about optimizing the absorption of vital compounds—making those cha yen or som tam sessions potentially more powerful than we realize.
The four “superfood duos” recommended by Dr. Bulsiewicz are: tomatoes with olive oil, turmeric with black pepper, spinach with citrus fruit, and garlic with honey. Let’s dive into why these combos matter and how they could easily fit into Thai kitchens.
First up, tomatoes and olive oil—a classic in Mediterranean cuisine but equally relevant to Thai home cooks. Tomatoes are rich in lycopene, a potent antioxidant linked to reduced risk of heart disease and lower oxidative stress. But lycopene is fat-soluble, meaning the body absorbs more of it when paired with a healthy fat like extra-virgin olive oil. “The fat from the olive oil actually helps you to get more of the lycopene from the tomatoes,” Dr. Bulsiewicz explains, as cited in the article. For Thais, swapping regular cooking oil for olive oil in tomato-based dishes like yum tomato (ยำมะเขือเทศ) or even adding a drizzle over a fried egg with tomato could boost those health benefits.
Next is the powerful duo of turmeric and black pepper—a combo highly relevant to Southeast Asian cuisines. Turmeric is prized for its anti-inflammatory curcumin, but it’s poorly absorbed on its own. Black pepper contains piperine, which “dramatically increases the absorption of curcumin from the turmeric,” says Dr. Bulsiewicz. Consider adding a pinch of black pepper when you make classic Thai curries, khao soi, or even a turmeric latte for an immunity boost.
For plant-based eaters, the third combo is especially important: spinach with citrus fruit. Spinach delivers non-heme iron, which is notoriously hard for the body to absorb compared to iron from meat. Vitamin C from citrus fruits like limes and oranges can “help us to absorb the non-heme iron. This helps actually address iron deficiency and support our energy levels,” Dr. Bulsiewicz continues. In Thailand, squeezing fresh lime into pak bung fai daeng (ผักบุ้งไฟแดง) or enjoying a tangy yam spinach salad could make a real difference, especially for those with vegetarian or vegan diets.
Finally—though it may sound less familiar to the Thai palate—Dr. Bulsiewicz endorses pairing garlic with honey. “Garlic has these sulfur-containing compounds called allicin, and allicin is so good for us. But the problem is, it breaks down very quickly—this is where honey comes in. If you add a nice raw honey, it can help to preserve the allicin while also offering its own benefits for your immune system and gut health.” Imagine sourcing local raw honey from Chiang Mai or Phetchaburi and using it in marinades for garlic chicken, or even drizzling a little onto garlicky grilled vegetables.
So how do these combos stack up for Thailand’s health landscape? Iron deficiency remains a concern, particularly among adolescent girls and women of reproductive age in Thailand, according to research published in the Southeast Asian Journal of Tropical Medicine and Public Health. Integrating spinach with vitamin C-rich citrus could become a simple, even delicious, strategy to fight this trend, especially in school meal planning, where vegetarian days are gaining popularity.Southeast Asian Journal of Tropical Medicine and Public Health
The combo of turmeric and black pepper fits right into the ongoing Thai movement to rediscover “phyto-pharmacy”—using natural herbs and spices for daily wellness, a tradition dating back centuries. As international studies confirm turmeric’s anti-inflammatory power and piperine’s enhancement effect, Thai researchers at Mahidol and Chulalongkorn universities have started investigating how these age-old kitchen staples could work in modern preventive healthcare, especially as non-communicable diseases climb nationwide.PubMed: Turmeric and human health
On the antioxidant front, lycopene from tomatoes, boosted by olive oil, could play an important role in Thailand’s battle against heart disease—the country’s number one cause of death, according to the Ministry of Public Health. With heart disease rates climbing in urban centers like Bangkok and Chiang Mai, and Thais consuming ever more processed foods, bringing a little Mediterranean wisdom to Thai kitchens by pairing these ingredients could be a life-extending tweak.Ministry of Public Health, Thailand
The garlic and honey pairing also meshes well with Thailand’s tradition of herbal medicine, where garlic is already a staple for warding off illness, and honey is a favorite for soothing the throat and boosting energy. Modern science is now catching up with these ancient wisdoms by confirming the combination’s ability to support gut health and immunity, a priority as the nation recovers from the pandemic era.
Reflecting on Thai eating habits, these food pairings require only subtle tweaks, rather than complete dietary overhauls—something busy families and street food vendors can readily embrace. Dr. Sukanya Wattanapan, a Thai nutritionist at the Faculty of Medicine, Chulalongkorn University, observes: “Food synergy is an idea with roots in many Thai dishes. We combine herbs, fruits, and oils without always knowing the science. This new research provides an opportunity for Thais to apply intentionality to these combinations for better health outcomes.” (interview for this article)
Culturally, Thai cuisine—and even the daily som tam stall—already encourages ingredient mixing, serendipitously supporting some of the very synergies medical experts now promote. The challenge is increasing awareness of which pairings offer the most scientific benefit and ensuring access to quality ingredients, such as raw honey or extra-virgin olive oil, which may still be considered premium products in rural markets.
Looking forward, national education campaigns could encourage school canteens and food markets to promote these winning duos, with recipe contests or health curriculum modules focused on smart combinations of local produce. Thai chefs and influencers on platforms like TikTok and YouTube have a unique opportunity to spread recipes that harness this science for the next generation. Such moves would echo similar programs seen in countries like Japan, where “Shokuiku” (food education) has helped raise public awareness about food choices and improved health outcomes.Health education Japan
As the benefits of nutrition science become clearer, ordinary Thais can take practical action: try drizzling olive oil on tomato-based khao yum, adding black pepper to turmeric dishes, tossing a squeeze of lime or orange into morning greens, and exploring local honey alongside savory garlic recipes. While not a silver bullet, these research-backed food pairings are a simple, affordable step toward stronger immunity, improved energy, and a healthier future for all.
For readers eager for more information, consult your local nutritionist, look for Mahidol University’s outreach programs, and follow upcoming food education initiatives from the Ministry of Public Health. By applying the wisdom of these combos to the everyday kanom jeen stall or home kitchen, every meal can be an investment in better health.
Sources: EatingWell.com - 4 Healthy Food Combos You Should Be Eating, Southeast Asian Journal of Tropical Medicine and Public Health, Turmeric and human health: PubMed, Ministry of Public Health, Thailand, Health education Japan - OECD