The Chemistry of Flavor Pairing: How to Make it Work for Your PCOS Meals

When you take a bite of something delicious, have you ever thought about why those flavors just work together? There’s an interesting science behind why certain ingredients work in harmony in your mouth while others create dissonance. This is the principle behind flavor pairing, a concept rooted in chemistry that helps explain why foods like peanut butter and chocolate or strawberries and balsamic vinegar or tomatoes and basil are often such satisfying combinations.

However, in addition to helping meals taste better, grasping flavor pairing can be an asset for people managing PCOS (Polycystic Ovary Syndrome). (And considering nutrition is a major part of balancing hormones, stabilizing blood sugar, and decreasing inflammation, combining ingredients strategically can amplify both flavor and health benefits.)

Flavor pairing rests on the assumption that foods that share similar volatile compounds, the organic molecules that cause fragrance and flavor, will make for agreeable combinations. A study appearing in Scientific Reports proposed a new conception of the “flavor network” by analyzing thousands of recipes and looking at the patterns of ingredient pairings. The study showed that Western cuisines tend to match ingredients that share flavor compounds (think cheese and wine), while East Asian cuisines tend to contrast ingredients with fewer shared compounds to create balance.

Here’s a selection of compounds that can affect food pairings:

• Hexenal – Present in strawberries and peas giving them a fresh, green scent.
• Methyl butyrate – A fruity compound found in apples and pineapples that gives them their natural sweetness.
• Piperine – The chemical in black pepper that makes it spicy and increases the bioavailability of curcumin in turmeric.

For those of us with PCOS, balancing hormones and blood sugar is important for managing symptoms. Whether you want to pair up your ingredients or create heart-healthy meals that have some nutritional substance, you may be surprised to learn just how much you can do with a science-backed flavor pairing.

1. Blood Sugar Helper: Pair Sweet and Fatty Flavors

When sugar-heavy foods cause insulin spikes, combining natural sweetness with healthy fats can slow glucose absorption and prevent energy crashes.

• ex. Dark chocolate (magnesium, insulin sensitivity) + nut butter (healthy fats slow sugar absorption)
• ex. Roasted sweet potatoes (slow-digesting carbs) + tahini (high in protein and good fats)

2. Reduce inflammation with antioxidant-rich combinations

Given that inflammation is a major culprit behind the symptoms of PCOS, all that means is that there are foods that can naturally combat inflammation.

• ex. Tumeric and Black Pepper– Curcumin (from turmeric) is a powerful anti-inflammatory, but needs piperine (from black pepper) for proper absorption (Molecules).
• ex. Tomatoes and Olive Oil – Lycopene, the powerful antioxidant found in tomatoes, is more easily absorbed when combined with olive oil.

3. Gut health: Fermented and prebiotic foods

For example, gut microbiome health is associated with many of PCOS symptoms, such as inflammation, insulin resistance, etc. Pairing prebiotic foods (which nourish healthy gut bacteria) with probiotics (live beneficial bacteria) improves gut health.

• ex. Kimchi and Avocado – Probiotics in kimchi aid digestion while the healthy fats in avocado assist in the absorption of fat-soluble vitamins.
• ex. Greek Yogurt and Berries — Yogurt contains gut-friendly probiotics, and berries offer prebiotic fiber and antioxidants.

Food pairing is not just a culinary trend; it’s a science-based method for making balanced, enjoyable, supportive meals. Using strategic ingredient combinations for women with PCOS can support nutrient absorption, balance blood sugar, reduce inflammation, and support overall wellness.

The next time you enter the kitchen, experiment with new flavor pairings that are both delicious and a health bonus!

“Cooking is an art, but all art requires knowing something about the techniques and materials.” — Nathan Myhrvold