Fiber from greens, salads, and legumes forms a gel-like “mesh” layer in the stomach and small intestine. This slows digestion and reduces the absorption speed of sugars and fats that follow. It helps create a steady, balanced start to the meal.

Proteins and fats naturally digest more slowly. When eaten after vegetables, the earlier fiber layer helps regulate gastric emptying.This supports satiety and steadier energy release.

Starches and sweets such as bread, pasta, rice, or dessert are best saved for the end of the meal. Eating them last can reduce sharp blood sugar spikes. This order is especially beneficial for those mindful of insulin resistance, prediabetes, or diabetes.

Fruits digest very quickly, usually in 20–40 minutes. Many traditions suggest eating them alone or before meals, since they can ferment if trapped behind heavier foods. This mostly matters if you experience digestive issues like bloating or reflux.