Guide · 4 min read · Free download
Iron pairing on your plate
The iron in your food doesn't stand alone. What you eat and drink alongside it can double how much your body actually absorbs – or wipe most of it out. A little food pairing goes a surprisingly long way, especially if you're rebuilding stores after a long stretch of low ferritin.
Two kinds of iron, two different rules
Haem iron comes from animal foods – red meat, poultry, fish, shellfish. It's absorbed more easily (roughly 15–35%) but can still be boosted by whatever else is on your plate.
Non-haem iron comes from plants – lentils, beans, tofu, spinach, oats, fortified cereals – and from eggs. It's absorbed far less efficiently (roughly 2–20%), and that number swings dramatically based on what you pair it with. This is where food pairing matters the most.
What helps and what hinders
Certain foods and combinations boost iron absorption, while others block it. The free guide splits the advice into two quick-reference plates: one for omnivores, and one for vegetarians.
Small swaps, big difference
You don't need a complicated diet – just a few nudges. The free four-page cheat sheet turns this into a quick reference you can keep in the kitchen.
Download: The Iron-Pairing Plate
A free four-page cheat sheet showing which foods to pair with iron-rich meals, and which to keep apart from them to maximise your iron absorption.
Download the PDF →This guide is for information only and isn't medical advice. Always discuss results and treatment with a qualified healthcare professional.