The best sleep supplements 2026 – tried and tested
Trouble dropping off? There are a host of tablets and tinctures out there that promise a better night, but which are worth trying? Our expert’s judgement is in
Over 5 million prescriptions for sleep medications were issued in England in 2022 to 2023, highlighting the widespread struggle with sleep. While such treatments offer short-term relief, many are exploring gentler alternatives, like herbal and nutritional supplements to support natural sleep. These supplements aim to ease tension, promote relaxation and align the body with its natural circadian rhythm. Unlike stronger sleeping pills, sleep supplements combine botanical extracts, amino acids and minerals for a milder approach to improving sleep quality. Common ingredients include valerian root, passion flower, chamomile and hops, which are known for their sedative and anxiety-reducing effects. Many formulations also feature magnesium for muscle relaxation, L-theanine to reduce stress, or tryptophan, which aids mood regulation and melatonin production for restful sleep. Most supplements work best when taken 30 minutes to an hour before bed. Available as capsules, powders or teas, these products offer a natural solution for restorative sleep, catering to those seeking an alternative to traditional medication. We reviewed a range of sleep supplements to help you find a product tailored to your needs. Best sleep supplements at a glance JUMP TO REVIEWS Best capsules Paused Sleep Aid, £19.99 Verve Eclipse Duo, £50 OTO Night Time Complex, £34 Together Health Night Time, £14.99 Vitl Sweet Sleep, £6.70 Best tablets Healthspan NightTime 5-HTP, £19.54 Best powders Ancient & Brave True Nightcap, from £32 Jump to section: Best sleep supplements to buy in 2026 Which botanicals are good for sleep? What makes a good sleep supplement? How to make the most of a sleep supplement Who should take a sleep supplement? What we looked for in sleep supplements How we tested sleep supplements All supplements were tested within the same time period, with observations recorded based on the testing criteria. We included samples from various manufacturers, offering diverse formats such as capsules, gummies, soluble offerings, liquids and sprays, with a range of price points to suit different budgets. The key areas we assessed were as follows: Taste and flavour: is the consuming experience pleasant? Nutrient profile: which active ingredients are included and are they at effective amounts? Additives: does the supplement contain additives, for example: preservatives, artificial sweeteners or colourings? Dietary requirements: does the product meet any specific dietary needs – is it vegetarian, vegan? Value for money: how does it compare to other products on a cost-per-day basis? Best sleep supplements to buy in 2026 Best capsules Paused Sleep Aid Available from Paused (£19.99), Amazon (£17.99) Star rating: 5/5 Paused Sleep Aid offers a straightforward, fuss-free approach to improving sleep. Each bottle contains 30 servings, with two neutral-tasting capsules to be taken an hour before bed. The formula is free from GMOs and gluten, suitable for vegetarians and vegans, and contains no unnecessary additives. Packaging is practical and convenient. It's basic and easy to incorporate into a nightly routine and offers good value for money. Available from: Paused (£19.99) Amazon (£17.99) Verve Eclipse Duo Available from Verve (£50) This is a premium dual-capsule system designed for evening and bedtime. The capsules are neutral in flavour and relatively easy to incorporate into your nightly routine, however, if you're prone to forgetting to take supplements, then having to take two products at different times in the evening may prove inconvenient. The glass jars are attractive and practical, with refill pouches available for ongoing use. Each serving contains a blend of botanicals, amino acids, vitamins and minerals including Montmorency cherry, lemon balm, magnesium and reishi mushroom. The formulation is clean and all-natural, though not explicitly labelled vegan. Despite a higher price point compared to typical supplements, the convenient format and thoughtful formulation add to its appeal. Available from: Verve (£50) OTO Night Time Complex Available from OTO (£34) Star rating: 4.5/5 OTO Night Time Complex offers a premium blend of ingredients including Montmorency cherry, reishi mushroom, chamomile, ashwagandha and lemon balm. The vegan capsules are free from additives and come in recyclable, luxe-looking packaging. Easy to take with a neutral flavour, this supplement is on the pricier side but justifies its cost with high-quality ingredients. Available from: OTO (£34) Together Health Night Time Available from Superdrug (£14.99), Bodykind (£11.99), Together Health (£14.99) Star rating: 4/5 This handy, plastic-free compostable pouch houses one month’s supply. The USP of this product, aside from the environmentally friendly packaging, is the unique blend of five forms of highly bioavailable natural marine magnesium and 100 per cent NRV of 5-HTP and natural hops to promote relaxation and sleep. It is recommended you take two capsules per day 30 minutes before bed, but this didn’t pose a problem as the tablets are average size and tasteless. Available from: Superdrug (£11.99) Bodykind (£11.24) Together Health (£14.99) Vitl Sweet Sleep Available from Amazon (£6.66), Holland & Barrett (£6.70), Vitl (£11.99) Star rating: 4/5 An optimum serving of B6 and zinc, plus magnesium to support normal cognitive function, the onset of sleep and healthy melatonin levels. The capsules also contain lemon balm and sweet cherry to calm you as you drift off. Available from: Amazon (£6.36) Holland & Barrett (£6.70) Vitl (£11.99) Best tablets Healthspan Night Time 5-HTP Available from Pharmacy2U (£22.99), Healthspan (£19.54) Star rating: 4.5/5 An optimum source of B vitamins B3, B6 and B12, all of which contribute to a calmer body and mind. It contains 100 per cent NRV of 5-HTP, an amino acid that is converted to melatonin and serotonin – both of which are brain chemicals that can influence mood and sleep. The 5-HTP is from Griffonia seed, one of the rare natural sources. Plus, it contains magnesium to support muscle and nerve function. Available from: Pharmacy2U (£20.69) Healthspan (£19.54) Best powders Ancient & Brave True Nightcap Available from The Natural Living Shop (£26), Ancient & Brave (£32), Healf (£25.60) Star rating: 3.5/5 Another powder formulation, this time with a lemon and ginger flavour. The recommended amount is 6g, which is one rounded teaspoon, and again it required regular stirring to make sure the heavier parts didn’t sink to the bottom of the mug. The ginger flavour is strong and a little spicy. Available from: The Natural Living Shop (£26) Ancient & Brave (£32) Healf (£32) Amazon (£32) Which botanicals or minerals are good for sleep? When looking at sleep supplements there are a few key vitamins, minerals, herbs and other nutrients to look out for. Here we have compiled our shortlist: Magnesium Magnesium is an essential mineral involved in muscle relaxation and stress reduction. Some studies suggest that magnesium influences both sleep quality and quantity. It’s easy to get enough through diet, but if you are looking to supplement, the NRV is around 300mg, and look for magnesium glycinate which has been shown to be the best tolerated and most useful for insomnia. Vitamin D Growing evidence has demonstrated that vitamin D has a role in sleep regulation. Specifically, vitamin D deficiency can increase the risk of sleep disorders and is associated with sleep difficulties, shorter sleep duration, and waking through the night. Are you getting enough vitamin D? If not, consider these supplements. Vitamin C Vitamin C may impact sleep. Some research has shown low levels of vitamin C corresponding with short sleep. Quite a few of the supplements we looked at contained vitamin C, most notably in the form of Montmorency and Acerola cherries, selected for their ability to aid sleep. L-Theanine A naturally occurring amino acid that occurs in the leaves of tea plants. A small body of research suggests that L-Theanine supplements can reduce stress and anxiety, boost relaxation, and improve sleep. Combining L-theanine with magnesium might enhance its benefits. Tryptophan Tryptophan is another amino acid. It is converted to 5-HTP and serotonin which can help with mood and help with better quality sleep. It’s not readily available as a supplement, but it can be found in foods such as turkey, eggs, cottage cheese and oats. 5-HTP 5-HTP is a compound made in the body from tryptophan and is used to make serotonin. Serotonin is a critical neurotransmitter which can help moods and sleep. Increasingly, 5-HTP is featuring in sleep supplements in the form of around 100mg of Griffonia seed extract. Valerian Valerian is a herbal sleep aid made from the roots and stems of the valerian plant. Limited evidence suggests that taking 300 to 600 milligrams of valerian up to an hour before bedtime can help people fall asleep and improve their sleep quality. Hops Hops are a well regarded natural sedative that calm nerves, lower body temperature and help you to fall asleep. Studies suggest that when hops are combined with valerian it helps improve the sedative effects, enhancing sleep onset and quality. Passion flower This flowering vine is believed to help with insomnia by aiding relaxation and supporting the reduction of anxiety. Similarly to hops, it is often used in combination with other sleep inducing herbs like valerian or lemon balm to enhance its overall sedative effects. Lemon balm Lemon balm has mild sedative properties which help calm the mind and body. It is well documented for its anxiety reduction effects, and may be useful for those who suffer with a ‘racing mind’ and frequent night wakings. What makes a good sleep supplement? While the above ingredients all have helpful properties, the combination and levels of these within individual supplements are key. For example, some nutrients are synergistic, which means they work together to exert benefits. L-theanine synergises with melatonin or magnesium for better sleep quality. Black pepper enhances the bioavailability of ashwagandha, which is thought to reduce cortisol and enhance the effects of melatonin. 5-HTP paired with magnesium and B6 can enhance melatonin. High doses of a single ingredient, however, may lead to unwanted side effects like grogginess or digestive discomfort which might impact on sleep. How to make the most of a sleep supplement Sleep supplements should be taken at bedtime, most commonly 30-60 minutes before bed. This allows the sleep-inducing nutrients time to work. Like with most supplements, being consistent is important. Take the supplement at the same time each night if you can. Some state that they can be taken without food, others might be better absorbed if accompanied by a light snack. Fat-soluble nutrients like vitamin D or valerian root paired with a healthy fat like avocado or nuts may help. Tryptophan-rich foods like bananas, turkey and cottage cheese can help to boost serotonin and melatonin production, so could be a good choice if you’re looking for a late snack. Who should take a sleep supplement? Sleep is important for our health, as our bodies do most of their renewal and recovery while we are asleep. Broken sleep can affect our mood and ability to concentrate. In the long term, poor sleep can affect the immune system, increase stress hormones and impact our weight. Sleep supplements are not suitable for children, or for use during pregnancy or breastfeeding. Do not combine herbal sleep supplements with melatonin, unless advised by a professional. The sleep supplements may have reduced effect if you are consuming a lot of caffeine, for example from coffee and energy drinks. Avoid driving or operating heavy machinery if you are regularly taking a sleeping aid as it may make you drowsy and reduce reaction times. Consult with a doctor if you're under medical supervision, taking medicines for another condition, or experience any adverse symptoms since starting to take sleep supplements. If you are struggling with persistent insomnia, please consult a doctor. More sleep supplements tested BioCare Sleep Powder, £31.29 Related content How to sleep better 10 tips to improve your sleep hygiene How to get to sleep More health-focused reviews Best magnesium supplements Best calcium supplements Best iron supplements Best vitamin D supplements Best omega-3 supplements Best vitamin B12 supplements Best probiotic supplements Best turmeric supplements Best vitamin C supplements Best ashwagandha supplements Best multivitamins Best sleep trackers Best sleep earplugs Best immune support supplements
The best ashwagandha supplements 2026 – for anxiety, stress, focus and sleep
You may have seen this herb recommended for reducing anxiety and stress and improving focus, sleep and immunity – but can a supplement really provide all these benefits? Our expert nutritionist hunts out the best options
Ashwagandha is a powerful adaptogen that has been used in Ayurvedic medicine for over 4,000 years. Adaptogens like ashwagandha help the body manage stress by targeting cortisol, the stress hormone, promoting balance and calm. Renowned for its versatility, ashwagandha supports both mental and physical wellbeing. It is celebrated for reducing stress and anxiety, improving sleep and enhancing mood. Additionally, it boosts cognitive function, aiding memory and attention, and combats physical exhaustion, making it a valuable supplement for those with busy lifestyles, or athletes seeking performance support. Beyond stress relief, ashwagandha benefits overall health by regulating blood sugar and lipid metabolism, bolstering immune function and improving energy levels and stamina. Its ability to relax the nervous system makes it a natural choice for fostering calm and reducing insomnia. Whether you're managing stress, enhancing physical performance or seeking better focus and rest, ashwagandha supplements offer a holistic solution for improved health and vitality. We've reviewed a range of ashwagandha supplements to help you select the best option to meet your needs. JUMP TO REVIEWS Why you can trust Good Food reviews This guide on the best ashwagandha supplements was created by a qualified nutritionist, who drew on both scientific evidence and clinical knowledge to assess each product. We looked at the type of ashwagandha extract used, dosage per serving and whether the formulation included other ingredients that might affect its effectiveness or tolerance. We also considered practical details, such as how easy the supplements were to take, the taste or texture where relevant and whether the cost felt fair for the quality and strength provided. As with all Good Food reviews, findings were not shared with manufacturers or retailers before publication, and no payment was accepted for positive coverage. The result is independent, expert-informed advice to help you choose ashwagandha supplements you can feel confident about adding to your routine. What we looked for in ashwagandha supplements All ashwagandha supplements were tested against set criteria, with detailed notes recorded during the process so results could be compared fairly. We included options from a range of brands at different price points, in formats such as capsules, liquids and gummies, to reflect the variety available on the market. We focused on the following areas: Taste and flavour: for gummies and liquids, we noted whether they were pleasant to take daily and whether any aftertaste made them harder to stick with long-term Strength: we checked how much ashwagandha was provided per serving and compared this to amounts commonly used in research to gauge whether the product delivered an effective dose Additives: ingredient lists were reviewed for extras such as preservatives, artificial sweeteners or colourings, highlighting products with simpler formulations Dietary requirements: we looked at whether supplements were suitable for specific needs, including vegetarian or vegan diets Value for money: we worked out the cost per day and weighed this against strength, formulation and overall quality to see how each product compared Best ashwagandha supplements at a glance: Best ashwagandha tablets Prowise Super Strength Ashwagandha, £9.99 WeightWorld High Strength Ashwagandha KSM-66 1500mg, £9.99 Vitabiotics Ultra Ashwagandha 600mg Root Extract, £14.95 Best ashwagandha capsules: Dr Vegan Ashwagandha KSM66, £12.99 ESN Ashwagandha Capsules Ashwa+, £19.99 Solgar Ashwagandha Root Extract, £14.48 Healthspan Ayurvedic Ashwagandha 500mg, £16.19 WeightWorld Ashwagandha with Organic Black Pepper 605mg, £12.99 Vitabright Organic Ashwagandha Premium KSM-66 with Black Pepper 550mg, £19.99 Together Health Organic Ashwagandha Whole Root Extract 500mg, £11.99 Wild Nutrition KSM-66 Ashwagandha Plus Magnesium, £26 Purolabs Puro Ashwagandha KSM-66 and Black Pepper 505mg, £34.99 MyVitamins Ashwagandha KSM-66 500mg, £5.39 Cytoplan Organic Ashwagandha 500mg, £15.49 Best ashwagandha liquid sachets Zooki Ashwagandha Liquid sachets, £29.99 Jump to section: Best ashwagandha supplements 2026 How much ashwagandha should I take? When to take ashwagandha What format of ashwagandha is best? Best ashwagandha supplements 2026 Best ashwagandha tablets Prowise Super Strength Ashwagandha Available from Prowise (£9.99) Star rating: 5/5 Easy to take daily, the tablet has a dried fruit or sultana-like aroma but doesn't taste of it. The high-strength 1500mg root extract offers good value at just 5.5p per dose, with 180 tablets per bottle and bulk discounts available. The tablet is simple to prepare and swallow with water, making it easy to incorporate into a routine. Manufactured in the UK to GMP standards and suitable for vegans, it is free from common allergens and additives are kept to a minimum. Packaging is straightforward and convenient for storage. Available from: Prowise (£9.99) WeightWorld Ashwagandha KSM-66 Available from Amazon (£9.98), WeightWorld (£9.99) Star rating: 5/5 This supplement provides a six-month supply in one bottle which makes it great value for money. Despite the low price point, the quality is high as it includes 1500mg of ashwagandha which is above the standard amount of 500mg. KSM-66 is a highly concentrated extract of ashwagandha which has been extensively researched for its health benefits. The small tablet size makes this supplement easy to take, especially for those who struggle with the size of some capsules. Available from: Amazon (£9.98) WeightWorld (£9.99) Vitabiotics Ultra Ashwagandha Available from: Vitabiotics (£14.95) Star rating: 4/5 Vitabiotics Ultra Ashwagandha contains 600mg of root extract plus vitamins B6 to help support tiredness, fatigue and contribute to normal psychological function. Available from: Vitabiotics (£14.95) Best ashwagandha capsules Dr Vegan Ashwagandha KSM66 Available from Dr Vegan (£12.99) Star rating: 5/5 Ashwagandha in capsule form fits neatly into a morning or evening routine. The compostable pouch opens easily and keeps contents fresh. With a neutral taste, each serving provides 500mg KSM-66 root extract with five per cent withanolides, a clinically backed form with proven absorption. Vegan, allergen free and additive free, it’s well priced at about 43p per day and feels high quality for a single-ingredient supplement. Available from: Dr Vegan (£12.99) ESN Ashwagandha Capsules Ashwa+ Available from ESN (£19.99) Star rating: 4.5/5 ESN Ashwa+ capsules contain patented KSM-66 ashwagandha root extract alongside magnesium, zinc and vitamin B6 to support stress management and inner balance. The two-capsule daily serving is easy to swallow and convenient for both training and everyday use. Our testers found it to be a high-quality, multi-ingredient option for daily support. Available from: ESN (£19.99) Solgar Ashwagandha Root Extract Available from Amazon (£14.48) Star rating: 4/5 While not the cheapest we tried, these ashwagandha tablets are still good value at just 4p per tablet, with 60 tablets per bottle. We marked them down slightly as they contain 300mg of ashwagandha, which is at the lower end of recommended dosage. Compared to some others which had a detectable smell, these are very neutral with no aftertaste either. Testers liked the glass bottle which they felt looked high quality, despite the price point. Available from: Amazon (£14.48) Healthspan Ayurvedic Ashwagandha Available from Pharmacy2U (£16.19), Healthspan (£16.19), Amazon (£18.99) Star rating: 4.5/5 One of only a few of the tried-and-tested ashwagandha supplements to contain extra nutrients. This supplement not only contains 500mg of Ashwagandha KMS-66, but also 100% of the NRV for vitamins B6 and B12, therefore further enhancing the benefits to energy levels. Available from: Pharmacy2U (£16.19) Healthspan (£16.19) Amazon (£18.99) WeightWorld Ashwagandha with Organic Black Pepper Available from Amazon (£12.99), WeightWorld (£12.99) Best value for money Star rating: 4.5/5 Another great supplement from Weightworld providing six months supply, so just 6p per capsule. It's a slightly bigger capsule size, but with the addition of black pepper to aid absorption. One capsule contains 600mg of ashwagandha root per capsule with 5mg of black pepper to provide a decent dose. Available from: Amazon (£12.99) WeightWorld (£12.99) Vitabright Ashwagandha Premium Available from Amazon (£14.99), Vitabright (£19.99) Star rating: 4.5/5 Here you get 90 tablets, or three months supply of ashwagandha capsules making it a convenient and good value for money supplement for everyday use. It contains 550mg of KSM-66 ashwagandha plus black pepper to aid absorption. The capsules are tasteless, but there is a slight smell of pepper as you open the jar (which may cause you to sneeze!). Available from: Amazon (£14.99) Vitabright (£19.99) Together Health Organic Ashwagandha Available from Amazon (£9.97), Together Health (£11.99) Star rating: 4.5/5 A handy resealable, protective and travel friendly packet containing 30 highly absorbable Ashwagandha KSM-66 capsules. We were really impressed with the novel packaging of this one – plastic free and compostable giving it some great environmental credentials. Available from: Amazon (£9.97) Together Health (£11.99) Wild Nutrition KSM-66 Ashwagandha Plus Available from Amazon (£25), Wild Nutrition (£26) Star rating: 4/5 Wild Nutrition’s Ashwagandha Plus provides 30 days supply. They recommend two capsules a day, so not suitable if you don’t like swallowing capsules, but the addition of magnesium has been shown to tackle tiredness and fatigue. Wild have a strong ethical stance, using sustainable ingredients from an organic farm. Available from: Amazon (£25) Wild Nutrition (£26) Purolabs Puro Ashwagandha Available from Purolabs (£34.99), Amazon (£31.49) Star rating: 4/5 Here you get 60 capsules or two months supply of ashwagandha KSM-66 and black pepper, making it convenient for everyday use. It contains 500mg of ashwagandha KSM-66 and 5mg of black pepper to aid absorption. Available from: Purolabs (£34.99) Amazon (£31.49) MyVitamins Ashwagandha KSM-66 Available from Cult Beauty (£5.39), MyProtein (£4.49), Look Fantastic (£4.99) Star rating: 4/5 Just one months’ supply of ashwagandha KSM-66 500mg. Still fairly affordable but doesn’t contain any other nutrients. Available from: Cult Beauty (£5.39) MyProtein (£4.49) Look Fantastic (£4.49) Cytoplan Organic Ashwagandha Available from Cytoplan (£15.49), Supplement Hub (£15.49) Star rating: 4/5 60 easy-to-take capsules providing 500mg of ashwagandha per capsule. You can choose to take two per day if you wanted to increase the amount, but it would result in buying more often. Available from: Cytoplan (£15.49) Supplement Hub (£15.49) Best ashwagandha liquid sachets Zooki Ashwagandha Liquid Sachets Available from Victoria Heath (£29.99) Best liquid Star rating: 4/5 This is the only liquid formulation on the list. It has a distinctive taste due to the passion fruit flavouring plus the addition of 100mg of curcumin (turmeric) in the sachet. Curcumin is loaded with health benefits, too. The 30-day supply of sachets are easy to take, either on their own or added to drinks/foods if you find the taste a bit too strong. Each sachet contains 500mg of ashwagandha KSM-66 with liposomal encapsulation for four times higher absorption. They don’t need to be stored in the fridge so are an easy on the go option, too. Available from: Victoria Heath (£29.99) How much ashwagandha should I take? The recommended dosage of ashwagandha can vary depending on factors like the specific supplement form, the reason for taking it, and the individual health needs. Studies suggest doses of around 300-600mg of ashwagandha extract taken once or twice per day is effective for general wellness and stress relief. 500-600mg per day, often taken in the evening, is recommended for sleep improvement and anxiety support. The general upper limit is 1000-1500mg per day. However, many people find benefits with much lower doses of around 300-600mg daily. If in doubt, it’s best to start with a lower dose and gradually increase the amount, under guidance from a healthcare provider. Taking too much can lead to side effects including stomach upset, diarrhoea or nausea. It may also lead to drowsiness because of its calming effects. When to take ashwagandha The best time of day to take ashwagandha depends on the reason for taking it. For stress and anxiety, it is best taken in the morning to help manage daily stress levels. If you’re looking for support with sleep, taking it in the evening may be better. Some people find that splitting the dose between morning and evening offers more consistent benefits. Ashwagandha is best absorbed with food – so taken with a meal. This can also minimise any potential stomach upset. Some research suggests pairing ashwagandha with black pepper to aid absorption and bioavailability. What format of ashwagandha is best? The type of ashwagandha depends on your health goals, personal preference and how the body tolerates it. These are some popular choices: Capsules or tablets – are convenient, easy to dose and generally more standardised. Look for a high concentration extract like KSM-66 or Sensoril, which contain 5-10 per cent withanolides*. Capsules or tablets generally provide 300-600mg per day. Liquid extracts – are quickly absorbed and easily added to a drink. They are highly concentrated, so you might need less. They are suited to those who struggle to swallow capsules. Gummies – are convenient and provide a sweet, palatable way to consume ashwagandha which make they easy to take. However, they may contain added sugars/fillers. Typical dosage is 1-2 gummies per day. *Withanolides are the primary active compounds that contribute to the health benefits of ashwaganda. These compounds are known for their adaptogenic, anti-inflammatory and antioxidant properties. High quality ashwagandha supplements are often standardised to contain 5-10 per cent withanolides, ensuring potency. Two popular extracts are KSM-66 and Sensoril. KSM-66 is a popular form of root extract containing 5 per cent withanolides. It is well researched especially for stress relief, energy and improved physical performance. Sensoril is another standardised extract, typically with higher withanolide content (10 per cent or more) designed for relaxation, stress reduction and improved sleep. Powdered ashwagandha root is the traditional form available in powder which can be mixed with water, smoothies or other beverages. It is favoured by those who prefer a natural and unprocessed option but the taste is quite strong so some find it harder to consume this way. Since ashwagandha is a herb and not considered an essential nutrient, there are no set nutrient reference values or recommended daily allowances. The optimal dosage may also depend on the specific health benefits you seek, such as stress relief, immune support, cognitive enhancement, or physical performance. 500mg of full-spectrum KSM-66 ashwagandha should be enough to start feeling the benefits. Other ashwagandha supplements tested: Feel Ashwagandha + Mushroom complex: 3.5/5 - Feel (£46.74) Related content What are the symptoms of anxiety Natural remedies for anxiety What to eat for more energy Top 10 energy-boosting lunches Top 10 mood-boosting foods Best supplements for energy More health-focused reviews Best personalised nutrition tests Zoe review Best collagen supplements, tried and tested Best protein powders Best vegan protein powders Best protein bars Best vegan protein bars Best kombucha Best meal prep containers Best high-protein snacks Best healthy cereals Best magnesium supplements Best iron supplements Best vitamin D supplements Best omega-3 supplements Best vitamin B12 supplements Best probiotic supplements Best turmeric supplements Best biotin supplements Best supplements for perimenopause Best menopause supplements Best multivitamins Best sleep trackers Best sleep earplugs
Find out why fibre is crucial for digestion and your overall health, plus discover the top fibre-rich foods you should be eating more of
With the rise of ultra-processed foods and busy lifestyles, fibre intake has significantly declined, while certain health conditions such as cardiovascular disease, obesity and some cancers have increased. Here, we take a look at why fibre is so important, the different types of fibre, and the best foods to eat more of to increase your intake. Next, discover what is fibre?, healthy high fibre, the truth about how much fibre you need, what the low-fibre diet is and 6 reasons to eat more beans and pulses. Why is fibre so important? Dietary fibre is the indigestible part of plant foods that passes through your digestive system relatively intact. It passes through our stomach and intestine mostly unchanged and then forms part of the stool. Foods high in fibre support digestive health by promoting regular bowel movements and preventing constipation. But fibre does so much more than that! It also helps control blood sugar levels, supports heart health, and keeps you feeling full longer, which can help with weight management. Soluble vs insoluble fibre There are two main types of dietary fibre: soluble and insoluble. Soluble fibre dissolves in water to form a gel-like substance that moves slowly through the digestive tract. It can help prevent constipation, lower blood cholesterol and balance glucose levels. Foods rich in soluble fibre include oats, legumes, apples and citrus fruits. Insoluble fibre does not dissolve in water, and adds bulk to our stools, which helps promote regular bowel movements and prevents constipation. Insoluble fibre is an essential fuel for our gut bacteria. It is found in wholegrains, nuts and many vegetables. Both types are important, and a well-balanced diet should include a variety of both. How much fibre per day? It is recommended that adults consume 30g of fibre per day, but more than 90% of adults in the UK don’t reach that target, according to the National Diet and Nutrition Survey. The average is around 15-18g daily, half the recommended amount. By incorporating fibre-rich foods into your diet, you can easily boost your intake and enjoy the many benefits that come with it. 20 fibre-rich foods High-fibre legumes 1. Lentils Lentils are a powerhouse when it comes to fibre. One cup of cooked lentils contains around 15g of fibre, making them an excellent source of both soluble and insoluble fibre. They are also high in protein, iron and folate, making them a great choice for vegetarians and vegans. Add them to soups, stews or salads for a fibre boost. 2. Pearl barley Pearl barley is a source of the fibre beta-glucan. It also acts as a prebiotic, feeding the gut bacteria, promoting their growth and diversity and helping to lower cholesterol. Enjoy pearl barley in this barley, bacon & leek casserole, or in our barley & broad bean risotto. 3. Soya beans Soya beans feature the soluble fibre pectin which may help to lower cholesterol, balance blood sugar and support overall gut health. Make the most of soya beans in salads, such as this prawn, avocado & soya bean salad, or our puy lentil salad with soy beans, sugar snap peas & broccoli. 4. Black beans Black beans are another excellent legume high in fibre. One cup of cooked black beans provides around 15g of fibre. They’re rich in protein and iron and the soluble fibre they contain helps with blood sugar regulation and heart health. Use them in burritos, chilli or mixed into salads. 5. Cannellini, kidney & pinto beans As well as soya and black beans, other beans like cannellini, kidney and pinto are good contributors of fibre, including pectin, and as such may support gut health. Beans are also a great source of plant proteins and vitamins so are well worth including in your diet. Discover ways to cook with beans, and check out our bean stew recipe collection. High-fibre fruits 6. Apples Apples are a convenient and delicious source of fibre. A medium apple contains about 4g of fibre, including a good amount of soluble fibre in the form of pectin, which can help lower cholesterol levels. Eat them raw, grate them into salads, or bake them with a sprinkle of cinnamon for a healthy treat. 7. Pears Pears are another fruit that’s naturally high in fibre. A medium pear has about 5g of fibre, mostly in the skin. They also contain a good amount of soluble fibre, helping with digestion and blood sugar control. Eat them fresh, poached or sliced with some cheese or nuts for a healthy snack. 8. Avocados Not only are avocados a great source of healthy fats, they’re also loaded with fibre. One avocado contains around 10g, a mix of both soluble and insoluble fibre. They also contain potassium and antioxidants that support heart health. Mash into guacamole, spread on toast or slice into salads and wraps. 9. Prunes Prunes are a natural laxative, providing a sugar called sorbitol, which helps to soften stools and make them easier to pass. They're also rich in dietary fibre, which acts as a prebiotic, promoting the growth of beneficial bacteria in the gut. Eat as they are, or enjoy as a topping for porridge. High-fibre vegetables 10. Broccoli Broccoli is one of the best vegetables for fibre, with one cup offering around 5g. It also provides antioxidants, vitamins C and K, and other nutrients that support overall health. Steam or roast broccoli as a side dish or toss it into stir-fries and casseroles. 11. Sweet potatoes Sweet potatoes are not only a great source of vitamins A and C, but also provide about 4g of fibre per medium potato (skin-on). They contain both soluble and insoluble fibre, making them a great fibre-rich food. Roast them, mash them or slice them into fries for a healthier alternative to traditional potatoes. 12. Brussels sprouts Don't just eat sprouts for Christmas – this humble cruciferous veg is rich in soluble fibre, which helps to feed good gut bacteria, and also rich in sulphur, which may help to support the gut lining. Discover how to make brussels dazzle in our sprout recipe collection. 13. Artichokes Artichokes are rich in fibre and other nutrients which help to support several aspects of health, including heart health, digestion and liver health. Find out how to cook artichokes, try the leaves simply served with parmesan butter, and discover other versatile ways to enjoy them in our artichoke recipe collection. 14. Asparagus Studies suggest that the fibre in asparagus helps manage cholesterol levels by binding with bile fats and promoting their excretion. Enjoy asparagus in salads, risottos and traybakes, or try our asparagus soup. Other high-fibre foods 15. Almonds Almonds have around 14g of fibre per cup. Add almond butter to smoothies, use nuts in baking such as flapjacks, and add ground almonds to curries for a creamy, filling sauce. 16. Other nuts Nuts are a fantastic source of insoluble fibre, packed with vitamins, minerals and healthy fats. Alongside almonds, hazelnuts, pistachios and pecans are rich sources of fibre. Regularly including these tasty morsels in your meals and snacks can support the body in a variety of ways, including helping heart health, managing weight and enhancing overall wellbeing. 17. Oats Oats are particularly high in soluble fibre, especially a type called beta-glucan, which has been shown to reduce cholesterol levels and improve heart health. One cup of oats contains about 4g of fibre. Have a warm bowl of porridge for breakfast, try cold overnight oats or blend oats into smoothies for added fibre. 18. Chia seeds Chia seeds are tiny but mighty. Just two tablespoons contains about 10g of fibre, much of it soluble. They also contain omega-3 fatty acids, protein and various micronutrients. Add chia seeds to yogurt or smoothies, or make chia pudding for a fibre-rich snack. 19. Flaxseeds (linseeds) Studies show that flaxseeds support gut health and microbial diversity, improving stool consistency and cholesterol excretion. Rich in fibre, the seeds (sometimes known as linseeds) are most effective when milled or soaked in water. Try adding to your morning porridge, or into flapjacks. 20. Popcorn Air-popped popcorn is an easy way to increase fibre. A wholegrain, popcorn is a naturally nutritious snack – especially when prepared plain versus with sugar or salt – featuring antioxidants, vitamins and minerals. Try healthier popcorn in our rosemary, garlic & chilli popcorn. How should I increase my fibre intake? Adding more fibre to your diet doesn’t have to be complicated. By choosing whole, minimally processed foods and planning your meals to include fibre-rich foods, you can significantly increase your intake of fibre. Focus on variety – include fruits, vegetables, legumes, seeds and wholegrains to make sure you get both soluble and insoluble fibre. A few final tips: Start slow – increasing fibre too quickly can cause bloating or gas. Gradually add more in over time. Drink plenty of water – fibre works best when it absorbs water, helping to form softer, bulkier stools. Swap refined grains for wholegrains – choose brown rice, wholewheat bread and oats instead of white rice or white bread. Snack smart – keep high-fibre snacks like fruit, nuts and wholegrain crackers on hand. Fibre is one of the most underrated nutrients, yet it has far-reaching effects on health, from digestion and heart health to blood sugar and weight management. By incorporating these 10 high-fibre foods into your diet, you’ll be doing your body a huge favour. Further reading: What not eating enough fibre does to your body 10 ways to cut down on sugar I’ve been eating 30 plant foods a week for a year. Here’s why it’s easier than 5-a-day Healthy swaps: 5 simple changes to make Top 20 healthiest foods All health content on goodfood.com is provided for general information only, and should not be treated as a substitute for the medical advice of your own doctor or any other healthcare professional. If you have any concerns about your general health, you should contact your local healthcare provider. See our website terms and conditions for more information.
What is fibre and how to follow a high-fibre diet
Why is fibre important? Registered nutritionist Jo Lewin explains how upping your intake has a positive impact on your health. Plus, find recipes and tips for eating more fibre.
You may know that fibre is crucial for good digestion and gut health, but did you know there are different types of fibre which our bodies break down differently? Below you'll find everything you need to know about fibre, including how much you should eat a day, the side effects of not eating enough, and ways to get more fibre in your diet. Next, discover high-fibre foods to include in your diet, the truth about how much fibre you need, some high-fibre breakfast recipes, a guide to the IBS diet, and the health benefits of prunes. What is fibre? Fibre is the blanket term given to the non-digestible, mainly carbohydrate material found in plants. It is the part of the plant which our digestive enzymes can’t break down, so it passes through our digestive system relatively unchanged. That said, some of this fibre can be worked on by the many beneficial bacteria that live in our gut. Why is fibre important? Including enough fibre in your diet is essential, and not just for healthy bowel function. Adequate fibre may help: Lower your risk of heart disease, stroke and diabetes Help manage your blood sugar levels Support digestive efficiency Strengthen your immune defences Provide a boost to achieving weight-loss goals Studies have also found that by getting the recommended amount of fibre, you may reduce your risk of certain lifestyle-associated health issues, such as cancer, coronary heart disease and obesity. Are there different types of fibre? There’s a huge number of different types of fibre in our food, but they are commonly divided into two main groups, soluble and insoluble: Soluble – this type of fibre partially dissolves in water and takes on a gel-like appearance. It can be helpful for managing blood sugar and cholesterol levels, and for promoting fullness because it slows down stomach emptying. Foods which supply soluble fibre include oats, barley, apples and pears. Insoluble – insoluble fibre comes mainly from plant cell walls (cellulose) and does not blend or dissolve in water. It is resistant to digestion by our digestive enzymes, which means it passes through our gut relatively unchanged. It’s the roughage you often hear talked about because it helps speed the passage of waste material through your digestive system and stops you from getting constipated. Sources include wholewheat flour, wheat bran, popcorn, dried fruit, beans and pulses. In reality, different plant foods have varying proportions of both of these types of fibre. Some experts believe a more meaningful way of categorising fibre might be as either fermentable or non-fermentable by the microbes that live in your gut. How much fibre should I eat? Health experts recommend we eat at least 30g a day, depending on our age and gender – though very few of us achieve these levels. What are the health implications of not eating enough fibre? Inadequate amounts of fibre have been associated with conditions such as diverticulosis, bowel cancer and haemorrhoids. In addition, many modern lifestyle diseases such as obesity, diabetes and high cholesterol are associated with diets high in processed foods and low in fibre. This is because adequate amounts of dietary fibre may help with weight management by slowing down digestion (keeping us fuller for longer) and helping the release of glucose and insulin. Soluble fibre has been shown to help normalise cholesterol levels by binding directly to cholesterol, decreasing the chance of reabsorption and promoting excretion. Fibre also feeds our gut microbes; this beneficial community of microbes that live in our intestines support our health and maintain bowel regularity. How would I know if I am constipated? If you have to strain to have a bowel movement, have hard stools, infrequent or incomplete bowel movements, or experience any discomfort, you may have constipation. This condition affects women twice as often as men and is more common in people over 65. Although age is commonly listed as a cause of constipation, it is attributed more to lifestyle. Eating low-fibre, packaged or prepared foods, and taking certain medications or food supplements, combined with a lack of mobility, may contribute to the condition. If you are a woman in your reproductive years you may notice that your bowel habits change at various points in your menstrual cycle. Pregnancy is also a common but temporary cause, and constipation may also be caused by an underactive thyroid. It is normal to have one to three soft bowel movements each day. Optimal bowel transit time is 12 to 24 hours. Slow bowel transit time raises the risk of colon disease and contributes to other health problems. Bowel movements should be painless. If you experience pain or blood during a bowel movement, see your GP. How to get more fibre in your diet Making some easy and sustainable changes to your daily diet may help you achieve a greater fibre intake. You can do this by: Eating at least five portions of fruit and vegetables each day Making wholegrains the rule and processed grains the exception Starting the day with a high-fibre breakfast cereal (bran, oats or wholegrain) topped with dried or fresh fruit. Most cereals give an average of 3g fibre per serving Choosing wholemeal, wholegrain, granary or multi-seeded bread Adding legumes such as kidney beans, lentils and chickpeas to stews and casseroles Choose to keep the skins on potatoes Opt for high-fibre snacks such as fresh fruit, veg sticks, oatcakes, unsalted nuts or seeds, rye crackers and plain popcorn How do I know if a packaged food is high in fibre? Get used to reading labels, and look for foods that contain 6g fibre or more per 100g (or at least 3g per 100kcal) – these are considered to be high-fibre foods; those containing at least 3g of fibre or more per 100g (or at least 1.5g per 100kcal) are considered to be a ‘source’ of fibre. Is extra fibre safe for everyone? If you wish to increase the amount of fibre in your diet, do so slowly. A quick change from a low-fibre to a high-fibre diet may cause uncomfortable gas, cramps and bloating. In conjunction with increasing your fibre intake, be sure to keep fluid levels up to help make stools easier to pass. If you have been diagnosed with a condition such as diverticulitis or colitis, refer to your GP or healthcare professional for the correct dietary advice specific to your condition. High-fibre recipes to add to your daily diet Browse all our high-fibre recipes or try some of our top picks. Fibre at breakfast Choose wholegrain or brown toast topped with: Gigantes plaki Spiced spinach eggs Try high-fibre oats: Healthy porridge bowl Leftover porridge pancakes Peanut butter & date oat pots Fibre at dinner Add extra vegetables to lasagne or chilli: Five-veg lasagne Vegan chilli Add peas, beans and lentils to stews and casseroles: Spicy chicken & bean stew Giant butterbean stew Soups and salads packed with fibre: Corn, coconut & lentil chowder Puy lentil, spiced roast carrot & feta salad Warm roasted squash & puy lentil salad Warm chickpea chilli & feta salad Soaking or stewing dried fruit provides a great source of soluble fibre and makes a wholesome pudding: 10-minute winter fruit compote. Fibre as a snack See our smart high-fibre snack ideas: Blueberry bircher pots Warm Mexican bean dip with tortilla chips Rosemary, garlic & chilli popcorn For more like this, try... All you need to know about digestive health Top 12 healthiest fermented foods What to eat for better digestion Top probiotic foods This article was last updated by Kerry Torrens in December 2025. Kerry Torrens BSc. (Hons) PgCert MBANT is a Registered Nutritionist with a postgraduate diploma in Personalised Nutrition & Nutritional Therapy. She is a member of the British Association for Nutrition and Lifestyle Medicine (BANT) and a member of the Guild of Food Writers. Over the last two decades she has been a contributing author to a number of nutritional and cookery publications including Good Food. Jo Lewin is a registered nutritionist (RNutr) with the Association for Nutrition with a specialism in public health. Follow her on Twitter @nutri_jo. All health content on goodfood.com is provided for general information only, and should not be treated as a substitute for the medical advice of your own doctor or any other healthcare professional. If you have any concerns about your general health, you should contact your local healthcare provider. See our website terms and conditions for more information.
The diet that reduces your blood pressure AND cholesterol at the same time
With a mass of science behind it, and proven benefits to heart health, why isn’t this diet more well known?
If you’ve been told to watch your blood pressure or cholesterol, you might think this means strict calorie counting, expensive supplements, or giving up all your favourite foods. The good news is there’s a proven eating plan that requires none of that yet still delivers powerful health benefits. It’s called DASH, short for Dietary Approaches to Stop Hypertension. It was originally designed to lower blood pressure, but it's become evident that it also improves cholesterol levels, supports heart health and promotes overall wellbeing. What Makes DASH Different? Unlike fad diets, DASH isn’t about deprivation or complicated rules. It's a flexible, natural approach that encourages eating more of what your body needs, such as whole foods, and less of what it doesn’t, such as processed, high-salt foods. Research shows that following DASH can lower systolic blood pressure (the top number) by around five points, and the diastolic (bottom number) by about three points. It has also been shown to help lower LDL (bad) cholesterol, therefore reducing the risk of heart disease and stroke. And here’s the best part: no calorie counting, no weighing portions, no expensive supplements. Instead, DASH focuses on real, everyday foods that you can find at any supermarket. What is the DASH eating plan? The DASH diet emphasises nutrient-rich, whole foods that are high in potassium, calcium, magnesium, fibre and protein, all of which help regulate blood pressure and support heart health. The key principles are: Limit sodium/salt Increase intake of fruits, vegetables, whole grains, low-fat dairy products, lean proteins, nuts and seeds Reduce intake of red and processed meats, sugary drinks and sweets, and ultra-processed foods high in saturated and trans fats. The recommended daily servings based on a 2,000-calorie diet can be found here: What is the DASH diet? Exactly how good is it for you? The DASH diet is one of the most researched diets in the world. It’s backed by decades of clinical trials demonstrating its effectiveness and the following benefits: 1. Heart health Strong evidence links the DASH diet with lower risk of cardiovascular disease (CVD). This study found that following the DASH diet was associated with a 20% lower risk of CVD. This is because DASH principles improve risk factors such as blood pressure, lipids and weight. 2. Blood pressure DASH consistently lowers blood pressure, and this reduction in blood pressure is associated with a substantial reduction in major CVD. This means that the blood pressure reductions produced by DASH translate into meaningful reductions in the number of heart attacks and strokes. 3. Cholesterol Effects on lipids are smaller and more mixed than the blood pressure effect. However, research shows DASH tends to lower LDL cholesterol and triglycerides, while maintaining ‘good' HDL cholesterol. This can be linked to the diet's focus on high-fibre, nutrient-dense foods and lower intake of saturated fat. Ideal candidates for following the DASH diet are individuals with high blood pressure (hypertension), people with high LDL cholesterol or heart disease risk, those at risk of metabolic syndrome or Type 2 diabetes and adults over 60 seeking general healthy eating patterns. It is suitable for the general population and closely aligns with the Mediterranean diet. It is flexible and adaptable, which makes it great for different cultural food preferences and health needs. How to follow the DASH diet Here are some practical ways to change your eating habits to meet DASH criteria: 1. Fill half your plate with fruits and veggies >Aim for 4-5 servings of each per day by adding a fruit or vegetable to every meal and snack. 2. Switch to wholegrains Replace white bread, rice and pasta with wholegrain versions. 3. Choose low-fat dairy Include 2-3 servings of low-fat dairy, such as skimmed milk, low-fat yogurt or reduced-fat cheese, per day. 4. Prioritise lean proteins Opt for fish, poultry, beans and nuts instead of fatty/processed/red meats and try meat-free meals. 5. Cut back on sodium Target less than 2,300 mg/day (or less than 1,500mg for a greater benefit), by avoiding processed foods and using herbs, spices and lemon in cooking instead of salt. Check nutrition labels for information on sodium content. 6. Limit added sugars and sweets Avoid fizzy drinks and desserts, swapping for fizzy water and fruit. 7. Include nuts, seeds and legumes weekly Aim for 4-5 servings per week, such as small handfuls of mixed nuts, nut butter or beans in soups and salads. A week on the diet – your eating plan Here is a simple, realistic 7-day DASH meal plan (based on ~2000 calories per day), following the standard DASH guidelines above. Day 1: Breakfast: Porridge with skimmed milk and berries Lunch: Chicken/turkey and avocado sandwich on granary bread with salad Dinner: Baked fish, lentils and vegetables Snacks: Carrot sticks and hummus Day 2: Breakfast: Black beans, avocado and egg Lunch: Grilled chicken salad Dinner: Tomato courgetti Snacks: Low-fat yogurt and berries Day 3: Breakfast: Greek yogurt, fruit, oats and walnuts Lunch: Quinoa, black beans, corn and avocado Dinner: Turkey burger with sweet potato wedges and salad Snacks: Handful of unsalted nuts Day 4: Breakfast: Smoothie Lunch: Carrot and lentil soup Dinner: Stuffed peppers with quinoa and turkey mince Snacks: Apple and peanut butter Day 5: Breakfast: Wholegrain cereal, skimmed milk and chopped apple Lunch: Grilled salmon, broccoli and brown rice Dinner: Chicken casserole Snacks: Celery and low-fat cream cheese Day 6: Breakfast: Veg omelette with wholegrain toast Lunch: Wholemeal hummus wrap Dinner: Veggie chilli Snacks: Popcorn Day 7: Breakfast: Peanut butter, wholegrain toast and apple slices Lunch: Chicken stir-fry, mixed veg and brown rice Dinner: Curried cod Snacks: Banana and a handful of walnuts Among countless fad diets promising quick fixes, DASH stands out as an effective and sustainable diet. It’s about balance, variety and nourishment. It is one of the most researched and recommended diets for heart health, with additional benefits of improved energy and reduced risk of chronic disease. Even if you don’t have high blood pressure, adopting DASH principles like eating more fruits, vegetables and wholegrains can improve overall wellness. More wellness guides: What is the best exercise for weight loss? What is the cheapest healthy diet? What is a balanced diet for men? What is a balanced diet for women? All health content on goodfood.com is provided for general information only, and should not be treated as a substitute for the medical advice of your own doctor or any other healthcare professional. If you have any concerns about your general health, you should contact your local healthcare provider. See our website terms and conditions for more information.
Sorry, but we'll put money on the fact you're not eating enough fibre. Here's what it could be doing to your body…
With more than 90 per cent of us not eating enough fibre, discover the health consequences of foregoing this essential nutrient, and how to tell whether or not you’re smashing your daily target.
With our diets made up of more processed foods – think: white bread, rice and pasta – and fewer whole fruit and vegetables, the resulting lack of fibre increases the likelihood of digestive, weight and chronic disease issues. No wonder then that the social media craze for fibremaxxing has prompted many of us to question whether we’re getting enough. All about upping your fibre intake, fibremaxxing involves adding fibre-rich foods like prunes, wholegrains and beans to your diet or, when taken to extremes, boosting fibre further through supplements. Discover our gut-friendly recipes, find out the more about fibremaxxing and why eating 30 plant foods a week supports your gut health. Fibre might not be the most glamorous of nutrients, but it’s very much the unsung hero when it comes to keeping your body running smoothly. As tastes and food choices have changed, we’re eating more processed carbs and less fruit, vegetables and whole foods than ever. As a result, our fibre consumption has nosedived. In fact, dietary fibre intake across the globe is consistently lower than recommended amounts. Unfortunately, there are knock-on effects for our health: fibre plays an important role in digestion, weight management and lowering the risk of heart disease, diabetes and some cancers. This article will explore the harmful short- and long-term impacts on our bodies of not getting sufficient dietary fibre. Read on to find out why your morning croissant would be better swapped for a bowl of porridge. How much fibre per day should I be eating? In the UK, the guideline is 30g of dietary fibre per day for adults, but the latest figures suggest the average current intake is only 16g. Recommendations are proportionately lower for children, with daily recommendations at 15g for those aged two to five, 20g for those five to 11 and 25g for those 11-16. In the US, the target is 25g per day for women and 38g for men, but most adults are averaging just 16g per day. What are the symptoms of too little fibre? 1. Causes toilet troubles Without enough fibre, the digestive process slows down. Fibre adds bulk to your poo and helps it move through the gut, helping prevent constipation. But, without it, you might find yourself spending more time in the bathroom, having a difficult time straining to pass a poo. Do try drinking more water and sitting in the right position if you find things are getting stuck, but plenty of fibre will help keep things moving. Read more about why you may be constipated. 2. Can lead to piles Piles or haemorrhoids are swollen veins in the lowest part of your rectum or anus. They can cause painful lumps around your bottom that might bleed and itch. They’re thought to be worsened by constipation and straining to go to the toilet. Eating more fibre helps soften the stool and reduces your risk of piles. Try to include more soluble fibre from oats, fruits and legumes. 3. Makes you feel fatigued Low-fibre diets tend to include more processed foods, which are much higher in sugar. This causes your blood sugar levels to rapidly rise and fall. A similar pattern is experienced with energy levels: quick bursts of energy followed by fatigue and tiredness. Choose fibre-rich wholegrains for a slower release of sugars into the bloodstream, which will balance your energy levels. Plus, fibre has the added benefit of improving the quality of your sleep. 4. Gives you bumpy eyelids Soluble fibre (the kind found in oats, beans and fruit) acts like a sponge, soaking up excess cholesterol and getting rid of it with other waste in your stools. If you aren’t eating sufficient fibre to carry out this function, you might find your cholesterol levels are on the rise. Among the symptoms of high cholesterol are yellowish patches on the skin or bumpy eyelids. However, ask your GP for a blood test for reliable detection. Check out our guide on cholesterol testing. 5. Causes bad breath Bad breath can arise from poor digestion or more chronic gut-related issues. Often a lack of bowel movements can be traced to a low-fibre diet. Constipation-related halitosis is a sign of a medical condition and can be indicated by the smell of excrement on the breath. 6. Can lead to weight gain Fibre helps you to feel fuller for longer. Without it, you might find yourself snacking more – and grab-and-go snack foods tend to be ultra-processed and therefore higher in sugar and fat. Without fibre, you’re less likely to feel satisfied, so it’s easy to overeat, leading to unwelcome weight gain. 7. Causes mood swings Fibre slows down how quickly you absorb sugar into your bloodstream. This means that, without fibre, blood sugar levels can rise quickly after eating and crash shortly after, leaving you feeling tired and cranky. You’re more likely to reach for another quick fix and the cycle continues. Research has also shown low dietary fibre is linked to an increase in anxiety and depression. 8. Gives you spots Believe it or not, fibre even plays a role in your complexion. A low-fibre diet negatively affects the bacteria in the gut, depleting the production of anti-inflammatory compounds, which contribute to a healthy skin barrier via the gut-skin axis. So, when your digestive system isn’t running smoothly, the effects can show in the form of spots, acne or dry, dull skin. 9. Can lead to a painful condition called diverticulitis This one might sound a little scary, but a potential result of insufficient fibre intake can be small pouches forming in the wall of your colon. If these pouches (called diverticula) become inflamed or infected, they can cause severe pain and discomfort. Diverticulitis is more common as we age, but ensuring your diet includes plenty of fibre can help keep things in check. 10. Leaves your gut microbiome out of whack Another slightly scary-sounding one, dysbiosis occurs when the bacteria that live in the gut are out of balance. The gut is home to trillions of bacteria, commonly known as ‘probiotics’. Fibre serves as nourishment for probiotic bacteria to flourish. Without sufficient fibre, probiotic bacteria diminish, leading to a less-diverse gut microbiome. This imbalance, known as dysbiosis, can cause inflammation, digestive issues, fatigue and mood changes. How can I smash the daily 30g target? The good news is, it’s easier than you think to increase your fibre intake and achieve the daily target. That said, if you're not used to eating much fibre, increase your intake slowly – over weeks rather than days – to avoid digestive discomfort. Think about things you can add into your current diet, rather than taking things away. For example, swap white bread for wholegrain or granary; add some berries or a chopped apple to your breakfast cereal; snack on nuts, unsalted popcorn or veg sticks; and chuck in an extra handful of vegetables or legumes to your meals. Set yourself a challenge to reach a minimum of five-a-day or 30 plants per week to ensure a wide variety of foods (and types of fibre). Your body will thank you! Enjoyed this? Now read: What is fibre? 10 cheap ways to get enough fibre Does diet affect gut health? How to improve your digestion Top 15 probiotic foods to support gut health This page was reviewed on 30 October 2025 by Kerry Torrens. Jo is a registered nutritionist (RNutr) with the Association for Nutrition with a specialism in public health. Since graduating from the University of Westminster in 2010, Jo has worked in a variety of public and private contexts, delivering weight management programmes, community cookery projects, and corporate wellness packages. Alongside trying to grow more of her own fruit and veg at her allotment, Jo works as a Nutritionist and Health Coach for Second Nature. She has contributed articles to a number of nutrition websites, including BBC Good Food. All health content on goodfood.com is provided for general information only, and should not be treated as a substitute for the medical advice of your own doctor or any other health care professional. If you have any concerns about your general health, you should contact your local health care provider. See our website terms and conditions for more information.
Tired all the time? Here's how to find out if you have an iron deficiency and what to do about it
Lost your spark? It could be the foods you’re eating (or not eating!) to blame for low energy and lethargy. Registered nutritionist Jo Williams explains why iron is important for energy, and which foods can be eaten to regain your sparkle.
Are you TATT (tired all the time)? Constant tiredness can be caused by lifestyle factors like stress, poor sleep, burning the candle at both ends or an overwhelming work schedule; equally, it can be down to low levels of key nutrients from your diet. The mineral iron is one such nutrient and is associated with persistent tiredness. Low levels are often referred to as iron deficiency anaemia – a condition that's more common than you might think, with one in five women of reproductive age being iron-deficient. Why do we need iron? Iron is essential for growth and development and plays a critical role in our energy levels because it forms part of haemoglobin, the oxygen-carrying compound found in red blood cells. In this way, iron carries oxygen from our lungs to the rest of the body, including our muscles and brain. Our cells need this oxygen to convert food to energy. Iron also forms an important co-factor in the enzymes involved in manufacturing energy. Iron is involved in muscle function, DNA synthesis and supporting our immune defences. We obtain most of the iron we need from our diet, and our body carefully monitors iron levels, absorbing more when our need is high and less when our stores are good. We can be low in iron for a number of reasons, including not eating properly, not absorbing enough from the food we do eat or losing iron through blood loss. Check out our vitamins and minerals information hub to learn more about key nutrients, from whether you’re getting enough vitamin D to the top 10 healthiest sources of vitamin C, plus vital minerals you need in your diet. How much iron do we need? Our iron requirements vary through life, depending on age, gender and life stage; genetic conditions may also influence our iron requirements. If you’re a menstruating woman who experiences heavy periods, you may have a supplementary requirement – but always check with your GP first. In the UK, the Nutrient Reference Intake (NRI) are as follows: Women of reproductive age: 14.8mg iron per day, with an additional requirement during pregnancy Non-menstruating women: 8.7mg per day Men: 8.7mg per day Adolescents aged 11-18 years: 14.8mg (girls) and 11.3mg (boys) per day Children aged seven to 10 years: 8.7mg per day Children aged four to six years: 6.1mg per day Children aged one to three years: 6.9mg per day Who is most risk of iron deficiency anaemia? In the UK, iron deficiency is common, particularly so among infants under two, teenage girls, pregnant women and the elderly. According to UK government surveys, the majority of women and girls of menstruating age, especially those from low-income households, do not meet their dietary target. In addition to this, low levels of iron is a common finding among endurance athletes, especially runners; this is because the physical strain of their sport can change iron balance and the markers related to iron status. How do I know if I have iron-deficiency anaemia? As your iron stores dwindle, your body's ability to produce healthy red blood cells will reduce, too. This results in low numbers of red blood cells circulating in the blood, and is often referred to as iron-deficiency anaemia. You may experience symptoms such as: • weakness • fatigue • pale complexion • breathlessness • heart palpitations • increased susceptibility to infection • difficulty concentrating In order to diagnose iron-deficiency anaemia, your GP will request a full blood count to assess red blood cells and a ferritin test to measure iron stores. Can we have too much iron? Haemochromatosis is a specific genetic disorder that causes iron to build up over time, leading to excessive levels. If you have a family member with haemochromatosis, you should be screened to determine if you are at risk. It is hard to diagnose, but one of the symptoms is fatigue. If you're feeling tired all the time, it is recommended that you go to your GP and have a blood test before taking iron supplements. Read more about this condition at the NHS website. What factors may cause iron deficiency? There are a number of factors that might suggest your iron levels to be low, including: • Blood loss due to heavy periods, peptic ulcers, haemorrhoids or through donating blood • Increased needs, such as pregnancy or periods of rapid growth, like childhood and adolescence • Inadequate amounts in your diet – although many plant foods provide iron, it's harder to absorb, so be mindful of this if you follow a vegan or plant-focused diet • Poor absorption – lower levels of stomach acid (caused by atrophic gastritis, a condition that is common in the elderly; chronic diarrhoea or prolonged use of antacids) may reduce your ability to absorb iron Do some foods interfere with iron absorption? Some naturally occurring compounds found in certain foods and drinks are known to inhibit the absorption of iron. These include: • tannins found in caffeinated and decaffeinated tea, as well as red wine • phytates in wheat, beans, peas and lentils, as well as peanuts • oxylates in foods like spinach, nuts, chocolate, parsley and rhubarb • casein and certain forms of calcium in dairy foods, including yogurt, cheese and milk • phosvitin found in egg yolk How can I ensure iron levels are adequate during my pregnancy? Some mums-to-be do not meet the increased need for iron during pregnancy – if you're concerned, please consult your GP or midwife. Pregnant women should avoid some foods naturally rich in iron, like liver and any related products (liver pâté), as these can contain high levels of vitamin A, which may be harmful to a developing baby. Which foods are a source of iron? There are two forms of iron found in food: haem iron, from animal foods, which is easier for us to absorb non-haem iron, found in plant-based foods Vitamin C helps promote iron absorption, so combining vitamin C-rich foods like peppers with those supplying iron, like lentils, may help support iron absorption. Using cast-iron cooking pans may also help support your iron intake. Rich sources of animal-based (haem) iron 1. Liver 2. Beef 3. Lamb 4. Venison 5. Chicken, especially the dark meat, such as thighs 6. Clams, mussels and oysters 7. Eggs Rich sources of plant-based (non-haem) iron 8. Beans and pulses, including kidney beans, pinto beans, lentils and chickpeas 9. Leafy green vegetables, such as watercress and kale 10. Dried figs and apricots 11. Oatmeal and rye 12. Brewer's yeast 13. Soybeans and foods made from them, including tofu 14. Blackstrap molasses 15. Quinoa If you think you may have iron-deficiency anaemia, talk to your GP before supplementing to ensure it is appropriate for you to do so. Recipes that are high in iron Liver & bacon sauté with potatoes & parsley Chicken liver & chorizo salad Mussels with tomatoes & chilli Speedy spaghetti with clams Chinese-style noodles with tofu & hazelnuts Chickpeas & roasted veg tagine Moroccan lamb with apricots, almonds & mint Rosemary balsamic lamb with vegetable mash Pork with pears, prunes & verjuice Puy lentil salad with soy beans, sugar snap peas & broccoli Lemony rice & peas Moroccan harira Seven-cup muesli Tofu & spinach cannelloni Quinoa chilli with avocado & coriander Enjoyed this? Now read: Iron-rich food for vegetarians Five nutrients every woman needs Balanced diet for pregnancy Food and hormones – what to eat during your period What to eat during your menstrual cycle If your GP or medical practitioner advises an iron supplement check out our review of the best iron supplements. This content was updated on 31st October 2025 by Kerry Torrens. Kerry Torrens BSc. (Hons) PgCert MBANT is a Registered Nutritionist with a post graduate diploma in Personalised Nutrition & Nutritional Therapy. She is a member of the British Association for Nutrition and Lifestyle Medicine (BANT) and a member of the Guild of Food Writers. Over the last 15 years she has been a contributing author to a number of nutritional and cookery publications including BBC Good Food. All health content on goodfood.com is provided for general information only, and should not be treated as a substitute for the medical advice of your own doctor or any other health care professional. If you have any concerns about your general health, you should contact your local health care provider. See our website terms and conditions for more information.
Check out this all-natural way to boost your electrolytes
Electrolyte supplements are all over social media, but did you know you can naturally restore your electrolytes without spending big on products?
Electrolytes are essential minerals that we need to maintain our hydration levels and for our muscles to work optimally. If you’re already eating a varied, balanced diet, you should be getting electrolytes from the food and drinks you consume, but if you’re a keen exerciser or you’ve been unwell, you may need a boost. One of the best ways to restore electrolytes is to drink coconut water because it’s a natural source of minerals, including potassium, calcium and magnesium. With a slightly sweet flavour, coconut water is highly palatable and some studies even suggest it may be as useful as a sports drink for rehydration. Read on to discover more… What is coconut water? Coconut water is the clear liquid found inside green, immature coconuts. The young coconuts are favoured for their water as it is tastier, more plentiful in volume and easier to access. Varieties of coconut yield slightly different flavours, depending on where they are grown. Coconut water differs in its taste and nutrition to coconut milk and oil, both of which are made from the flesh of the coconut. When buying coconut water, look for a product made with 100% coconut water, with no added sugars (such as fructose). Benefits of coconut water include: Natural way to restore electrolytes May have protective properties May help manage blood sugar levels May help manage blood pressure May help prevent kidney stones May be as effective as a sports drink May support exercise performance Discover our full range of health guides including the health benefits of coconut milk, how healthy coconut oil really is and the benefits of coconut flour. Top health benefits of coconut water 1. Natural way to restore electrolytes Coconut water is a natural source of electrolytes, including potassium, magnesium and calcium, with some sodium, although at low levels. Some of us, especially those who are keen exercisers don’t always get enough of these important electrolytes, so we may need to replenish them. In terms of our health, electrolytes play a key role in supporting our heart as well as our skeletal and muscle function. It’s worth saying that although a 100ml serving of coconut water may contribute anywhere between 165-250mg of potassium, when you compare this to an average avocado, banana or potato it’s not a large amount. So don’t forget to include the plentiful supply of other potassium-rich foods that are likely to be cheaper and more readily available than coconut water. 2. May have protective properties Research using animal models suggests that coconut water contains compounds that have a protective antioxidant effect. Two of the plant compounds that have these effects are shikimic acid and caffeic acid, and the benefits they give appear to range from decreased cholesterol markers to improvements in liver health. That said, to date there have been no human studies to replicate these findings, so it’s too early to say whether the same benefits may be relevant for us. 3. May help manage blood sugar levels Animal studies suggest that coconut water may help manage blood sugar levels and reduce the damaging effects of a process called oxidative stress associated with conditions like diabetes. Being a source of magnesium may also contribute to coconut water’s benefits, because magnesium helps manage blood sugar levels, especially among those with diabetes. Again, although animal studies appear encouraging, more research is needed to evaluate these effects in humans. 4. May help manage blood pressure Thanks to its potassium contribution, coconut water may be useful for lowering blood pressure, in those with high blood pressure, but more research is needed to validate these findings. 5. May help prevent kidney stones Adequate fluid intake is important to avoid kidney stones; these stones are created when compounds like calcium and oxalate combine to form crystals. Studies suggest that drinking coconut water not only reduces the number of stones, but may prevent them from sticking to the kidneys and urinary tract. 6. May be as effective as a sports drink Some believe coconut water is on a par with the electrolyte balance found in many isotonic sport drinks. This is because it contains carbohydrate in the form of glucose (a simple sugar) combined with electrolyte minerals like potassium and sodium – two key components typically found in commercial sports drinks. That said, sodium levels will be lower in coconut water, this suggests it may not be the ideal choice if you partake in prolonged and extensive activity. As a source of electrolytes, coconut water may be a useful post-exercise drink; however, given the research to date is inconsistent, most recreational exercisers are likely to achieve as much benefit from plain water. More controlled studies involving humans are needed to confirm many of coconut water’s alleged properties, but if you wish to improve hydration while adding an additional source of potassium to your diet, coconut water may be a tasty option. 7. May support exercise performance It has been suggested that consuming coconut water may improve endurance and athletic performance. One study found that drinking coconut water prior to exercise improved the capacity to exercise in a high-temperature environment. Another found that coconut water drunk post-exercise helped rehydrate in a similar way to a carbohydrate-electrolyte sports drink, but failed to have a significant impact on exercise performance. Nutritional profile of coconut water A 100ml serving of coconut water (ready to drink) provides: 18Kcal / 75KJ 0.2g Protein 0.0g Fat 4.5g Carbohydrates 4.1g Sugar 165mg Potassium Commercial products will vary, with sugar levels ranging from 3-7g (about 1 tsp) per 100ml. It’s not unusual for a 330ml serving of branded coconut water to provide over 15g sugar (roughly 3 tsp). Is coconut water safe for everyone? For the majority of people, coconut water is generally recognised as safe. However, if you have renal failure or a kidney condition that requires you to manage your potassium intake, it may not be an appropriate source of regular hydration. Coconut water is also a source of simple carbs, so if you’ve been diagnosed as pre-diabetic or diabetic, check with your GP or registered dietitian before adding significant quantities to your diet. Allergic reactions to coconut are rare – contact dermatitis and sensitisation to the tree pollen is more common. Overall, is coconut water a good source of electrolytes? Yes, if you want to restore electrolytes, coconut water may be a useful addition as part of a varied, balanced diet. This is because it’s a healthier and more natural alternative to many sugary sports drinks. It may also be useful for rehydrating after illness. That said, for those with a kidney condition or who have been advised to manage their potassium or sodium levels it may not be the ideal choice. If you do choose to drink coconut water, check labels and avoid those brands with added sugar. Like this? Now read: 10 best foods to help you stay hydrated How much water should you drink every day? How to stay hydrated on a run Top 5 health benefits of drinking water Top 5 health benefits of lemon water All health content on goodfood.com is provided for general information only, and should not be treated as a substitute for the medical advice of your own doctor or any other health care professional. If you have any concerns about your general health, you should contact your local health care provider. See our website terms and conditions for more information.
Ultra-processed dietary disaster or essential muscle-building fuel: the TRUTH about protein powder
Ever wondered if protein shakes are actually a healthy choice, which protein powder might be best or if they’re all a ‘no-no’ because of their ultra-processed status? Our nutritionist answers these questions and more.
The term 'ultra-processed' is increasingly applied to lots of everyday foods, including those perceived to be healthier options – so how can we navigate this confusion when we’re looking to boost our protein intake? Protein is an essential nutrient that's required by the body for growth, repairing damaged cells, making hormones and building muscle. Protein is made up of building blocks called amino acids, and there are nine essential amino acids that aren’t made by the body so must be obtained from diet. Often associated with body building, protein powders have grown in popularity over recent years. People now use them to help meet their daily protein needs and gain or lose weight, as well as manage certain medical conditions or recover from injury or surgery. Often seen as a convenient and easy way to get more protein into the diet, protein powders are supplements that you wouldn’t be able to recreate in your own kitchen, meaning they are classified as an ultra-processed food (UPF). Eating UPFs regularly has been associated with poorer health and a number of illnesses, such as obesity, cancer and depression. However, we still can’t say with any degree of certainty what it is about UPFs that makes them bad for us. This means that when we’re considering a health food, like a protein powder or other supplement, it can be quite puzzling: on one hand, it may help us achieve our health goals, while on the other it may be adding to our UPF intake. So, we asked our nutritionist Jo Williams to explore the complexities around health products like protein powders and set the matter straight. There are a wide range of protein powders to choose from, including whey, pea, casein and soy protein. Read on to find out more and check out our reviews of the best protein powders, vegan protein powders and our guide to how much protein you need to build muscle. Is protein powder an ultra-processed food? Yes, protein powders are ultra-processed. The manufacturing processes applied to make them changes the food’s original structure. Most protein powders also contain ingredients that we wouldn’t use at home, like emulsifiers, sweeteners, anti-caking agents and preservatives. Are protein shakes good for you? Protein shakes are a convenient way to meet or increase your daily protein intake. That said, they’re not an essential part of the diet – most of us can meet our daily protein needs by eating whole foods such as meat, fish, dairy, eggs, nuts, seeds, beans and legumes. By consuming these foods, we’re also benefiting from fibre, fats, vitamins and minerals. Protein shakes are often chosen as a healthier, more satisfying snack to help curb hunger and calorie intake. This can be especially helpful for those who struggle with portion control or frequent snacking; however, shakes should not replace the whole foods in your diet. Shop-bought protein shakes are likely to contain added sugars, so you’re better off making them at home with a good-quality protein powder so you can control what’s going into them (and save your pennies). Comparing protein powders There are two types of protein powder: animal and plant. Popular animal proteins are whey and casein (both derived from milk), while pea and soy are favourite plant-based powders. There are a number of other types, such as hemp, pumpkin seed, collagen and rice, which can be used in similar ways – in smoothies, shakes or baking, such as pancakes and porridge. What is pea protein and is it good for you? Pea protein is a vegan source of protein made from green and yellow split peas It contains all nine essential amino acids and is high in iron It is low in an amino acid called methionine It is not as readily absorbed as animal proteins, but is effective at building muscle What is whey protein and is it good for you? Whey protein is an animal protein derived from cow’s milk It contains all nine essential amino acids and is rich in the amino acid leucine It's an easily digestible source of animal protein that's absorbed quickly It has been shown to support athletic performance and build muscle Evidence suggests whey protein is better at reducing body fat and increasing lean body mass than other proteins, and may lower blood pressure It's not suitable for vegans or those with dairy intolerance/allergy What is casein protein and is it good for you? Casein protein is an animal protein also derived from cow’s milk It contains all nine essential amino acids It is absorbed more slowly than whey protein, providing a steady release of amino acids It keeps you fuller for longer and is more suited to periods of fasting or sleep It's not suitable for vegans or those with dairy intolerance/allergy What is soy protein and is it good for you? Soy protein is a plant protein derived from soy beans It contains all nine essential amino acids and has a high protein content It has been linked to some impressive health benefits, including maintaining body composition Soy contains phytoestrogens, which in some individuals can mimic the effect of the hormone oestrogen (there are pros and cons of including phytoestrogens in your diet), so soy protein might not be suited to everyone What are the signs of protein deficiency? As a general guide, we’re recommended to consume 0.8g protein for each kilogram of body weight per day. However, protein needs vary depending on age, activity levels and overall health. For those who are physically active, the daily intake is higher, and those who are pregnant, breastfeeding or have certain medical conditions will also require more. Most of us adequately meet our needs through a balanced, varied diet, making protein deficiency uncommon in the Western world. Common signs of protein deficiency include: Brittle hair and nails Feeling weak/hungry Poor immunity/frequently getting ill Muscle weakness and decreased muscle mass Stress fractures Stunted growth Does protein make you gain weight? Protein offers several benefits that can help with weight loss. It takes longer to digest than carbohydrates alone and fills you up for longer, which can reduce the need for snacks and overeating. Protein can also help preserve and build lean muscle mass. Muscle weighs more than body fat, but because it’s metabolically active, it helps you burn more calories. Should I invest in a protein powder? Most of us get enough protein from a balanced, varied diet, but if you are looking to maintain or build muscle, are recovering from injury or illness, have a reduced appetite or are elderly or frail, a protein powder may be helpful. If you do decide to invest in a protein powder, remember it is meant as a ‘supplement’ to a balanced diet, not a replacement. Always read the product label to know what you are consuming. Want more like this? Try: How much protein do I need to build muscle? Protein and carbs – get the balance right Everything you need to know about protein The best protein powders 2025, tried and tested High-protein meal ideas Training for a marathon? Check out our marathon hub. This page was reviewed on 3 October 2025 by Kerry Torrens. Jo is a registered nutritionist (RNutr) with the Association for Nutrition with a specialism in public health. Since graduating from the University of Westminster in 2010, Jo has worked in a variety of public and private contexts, delivering weight management programmes, community cookery projects, and corporate wellness packages. Alongside trying to grow more of her own fruit and veg at her allotment, Jo works as a Nutritionist and Health Coach for Second Nature. She has contributed articles to a number of nutrition websites, including Good Food. All health content on goodfood.com is provided for general information only, and should not be treated as a substitute for the medical advice of your own doctor or any other health care professional. If you have any concerns about your general health, you should contact your local health care provider. See our website terms and conditions for more information.
Can removing these everyday foods from your diet help your acne?
Can removing certain foods help clear your skin? Explore the link between diet and acne – learn which foods may worsen breakouts, which support healthy skin, and how nutrition can play a powerful role in achieving a glowing, acne-free complexion.
Acne. It’s one of those things that almost everyone deals with at some point—especially during the teenage years. In fact, around 85% of people aged 12–25 experience it at some point. But despite how common it is, figuring out how to treat it can feel like navigating a maze. Topical creams, cleansers, antibiotics, supplements… the options are endless – and often pricey. But what if the secret to clearer skin lies not in your bathroom cabinet but in your fridge? Let’s dive into the connection between diet and acne, and explore whether ditching certain everyday foods could help you glow from the inside out. Next, check out how to eat your way to fabulous skin, find out how to stop spending money on collagen supplements and 10 cheap ways to get enough fibre. What is acne? Acne isn’t just about having a few spots – it’s a medical condition. It happens when your pores and hair follicles get clogged with oil and dead skin cells, leading to inflammation, excess oil production, bacteria buildup and breakouts. It can show up as: Blackheads and whiteheads Red bumps (papules) Pimples Painful cysts And it doesn’t just affect your face, your chest, back, and shoulders can be affected too. Acne can linger for weeks or months, with the risk of scarring and pigmentation and it’s not just skin-deep – it can really impact your confidence and mental health. Common triggers include: Hormonal changes (puberty, periods, pregnancy) Excess oil production Dead skin cell buildup Bacteria in pores Diet (especially dairy and sugary foods) Stress Certain medications Heavy makeup or skincare Genetics How does diet affect acne? Growing research shows that diet can influence the severity and frequency of acne. It’s important to distinguish between foods that trigger or worsen symptoms and those that cause acne outright – because the root causes are usually internal (genetics, hormones, some medications), but diet can act as a powerful external factor. What the research says Research has shown that diets high in sugar, fried foods and dairy are linked to more acne than those following a more whole foods diet. A study showed a clear connection between dairy consumption and acne, particularly with milk. The researchers concluded that individuals who consumed dairy were more likely to experience acne than those who didn’t. While dairy often takes the spotlight, it’s worth noting that high-glycemic foods like white bread and sugary snacks can spike blood sugar levels quickly. This can lead to increased production of insulin-like growth factor 1 (IGF-1), a hormone that stimulates oil glands and contributes to inflammation – two key players in acne development Foods that may worsen acne symptoms Fizzy drinks, sweets, pastries White bread and refined carbs Fast food and fried snacks Milk and some dairy products Milk chocolate Foods that may help calm your skin Wholegrains, legumes, and vegetables (these are low-GI) Omega-3 rich foods such as salmon, flaxseeds, walnuts Antioxidant-rich fruits like berries and citrus Zinc-containing foods such as pumpkin seeds and chickpeas Probiotic foods like yogurt, kefir and fermented vegetables Can supplements help acne? Healthy skin starts from within and certain vitamins can give your complexion a boost. These nutrients help with everything from collagen production to protecting against environmental damage. Here are some of the most important ones: Vitamin A: Helps skin renew and repair. It helps maintain the integrity of the skin barrier and can reduce the appearance of fine lines. Found in foods like sweet potatoes, carrots, and spinach. Learn more about vitamin A. Vitamin C: A powerful antioxidant that supports collagen synthesis and helps heal blemishes. It’s found in citrus fruits, berries, broccoli and peppers. Explore vitamin C-rich foods. Vitamin E: Known for its ability to protect skin from UV damage and keep it soft and supple. It’s abundant in nuts, seeds and plant oils. Read more about vitamin E. Vitamin K: Supports wound healing and may help reduce dark circles. It’s found in leafy greens like kale and spinach. Discover more vitamin K benefits. Biotin (Vitamin B7): Helps maintain healthy skin, hair and nails by supporting keratin production. Eggs, nuts and seeds are good sources. See our review of the best biotin supplements. When should you see a doctor? If your acne is more than just a few spots or if it’s affecting your confidence it’s worth chatting with a GP or dermatologist. You should seek help if: You have painful cysts or nodules Over-the-counter treatments aren’t working You’re dealing with scarring or pigmentation Acne is causing emotional distress You’re pregnant or breastfeeding and need safe options Medical treatments for acne aim to reduce oil production, inflammation and bacterial growth. Here are some commonly prescribed options: Topical retinoids: Help unclog pores and promote skin renewal Topical antibiotics: Reduce bacteria and inflammation Oral antibiotics: Used for moderate to severe acne Hormonal treatments (for women): Help regulate hormones that trigger acne So, can diet improve acne? Acne is complicated and there’s no magic cure. But if you’ve tried everything and still feel stuck, looking at your diet might be the missing piece. For some people, cutting out dairy can lead to noticeable improvements. It’s not guaranteed, and more research is needed, but the evidence so far is promising. And in a world full of expensive creams and confusing advice, making a few simple changes to your plate might just be the most empowering step you can take. Now try... What is psoriasis? 6 benefits of castor oil and how to use it What is a low-GI diet? Low-GI breakfast recipes All health content on goodfood.com is provided for general information only, and should not be treated as a substitute for the medical advice of your own doctor or any other health care professional. If you have any concerns about your general health, you should contact your local health care provider. See our website terms and conditions for more information.