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https://fallout.fandom.com/wiki/Herbivore
https://fallout.fandom.com/wiki/Fallout_76_consumables
Yes, so its only worth it to cook things that give +3, or the best other buffs
Sometimes. It's something I've had to test directly.
It was originally explained to me that you could stack buffs as long as they are in different categories, which I believe to be, food, drink and chem. You can definitely stack food and chem buffs, like Blight Soup (food), and Overdrive (chem), to increase Crit DMG.
But it's different for food buffs. For example, I assumed adding a drink like Firecracker Berry Juice, to the food that is Blight Soup, would stack their Crit DMG buffs, but they don't. They replace each other instead. The same is true if you try to stack buffs for AP Regen, like Company Tea and Corn Soup. They should stack but they don't. They replace each other too.
The one odd combination that appears to be stacking for me though, is Company Tea and Hard Lemonade. I get a 10% AP Regen from both, and they appear to be stacked for me. The only thing that would explain it is the Hard Lemonade is an alcoholic drink and Company Tea, (even though it contains Whiskey),is not considered an alcoholic drink.
Lastly, I've never run as a Carnivore, so I don't know if the stacking rules for their food/drinks/chems are different. But the easiest thing to do is simply consume your food buffs, and then look at your Pip Boy Stats -> Effects tab to see what buffs remain.
Good Luck..
But it is up to you i personally like to be a herbivore for the good benefits (like i said) of the food and drinks, i use them a lot in double XP weekends. My cryo-freezer is full of XP drinks ;)
But hear me out... I've played around with cooking and food buffs for a few days... Even put Better With Salt R3(LCK) and Thru-Hiker R3(AGI) perks into my build to keep the food from spoiling too fast + weighting reasonable amounts when I have a variety of buff-food in stock.
And let me tell you this... 90% of the food buffs will only give you "pretty numbers" in your stats - visually, on paper. For you to look at your SPECIAL or DR/ER/RR stats and see cool numbers. But honestly? Most of it is really just an extra layer of micro-management in your play-time, while you'll barely ever feel any (if at all) actual benefit for your day-to-day gameplay. The only like actually "visible on practice" would be STR buff food to get more carry weight + AP max/AP regen food/drink. And yeah, the INT and direct XP-buff stuff. Maaaaaybe, if you're a constant VATS+crit user - the Crit dmg buff food. Everything else? Eeeehhh... Placebo effect and constant micro-management, having to constantly watch the timers and spoil rate. And if you DON'T use either of these perks reducing weight or spoil rate - you'll just spend more time farming resources for cooking, as you wouldn't be able to carry enough "in stock" due to it all being way too heavy and spoiling way too fast in your bag.
I've played with this stuff for multiple days. Constantly eating multiple types of food to keep up all them SPECIAL stats buffed, as well as damage/energy/rad resist, even crit dmg for vats too... But it felt more trouble than it's worth. And having to waste 6 perk points in total (Thru-Hiker/Better with Salt both R3) to keep all the food items stocked up and ready for consumption when timers run out. You CAN try it for yourself, but believe me - more trouble than it's worth.
I now removed both perks from my build for something more useful and combat-oriented. Plus stopped using all the other foods except Brain Fungus Soup(food+drink) + Company Tea(drink), with Cranberry Relish added on top for events. There's also Blight Soup for crit dmg, but I don't use VATS with my Plasma Caster enough to bother with it as much, as I mostly use non-VATS guns and combat. More on these choices of soups below.
Not sure which "XP drinks" you're talking about though... The only "drinks" that give XP bonus are Cranberry Juice and Nuka-Cola Cranberry. Both of which are a mere +2% (+4% with Herbivore). Perhaps instead you should try "Cranberry Relish"? Which is not a "drink", but "food"
https://fallout.fandom.com/wiki/Cranberry_relish
Already out of the box it gives a +10%, while Herbivore doubles that. My freezer is full of that stuff instead. On top of Brain Fungus Soup(+5 INT aka +10% more XP), which is my main food item cuz super easy to make, while being extra useful. Sure, there's also Brain Bombs (+8 INT aka 16% more XP), but the mere 3 INT extra(aka 6% more XP) is simply not worth the time/effort needed to farm those irradiated Sugar Bombs. Because yes - preserved Sugar Bombs(which have a chance to spawn on same spawn points of irradiated ones) do not "work" for crafting Sugar bombs.