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.
The best ashwagandha supplements 2025 – 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, or Indian ginseng, 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 well-being. 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, £14.19 Vitabiotics Ultra Ashwagandha 600mg Root Extract, £14.95 Best ashwagandha capsules: Dr Vegan Ashwagandha KSM66, £12.99 Solgar Ashwagandha Root Extract, £18.49 Healthspan Ayurvedic Ashwagandha 500mg, £17.99 WeightWorld Ashwagandha with Organic Black Pepper 605mg, £18.58 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, £8.99 Cytoplan Organic Ashwagandha 500mg, £15.49 Best ashwagandha gummies WeightWorld Ashwagandha Gummies 1200mg, £18.49 Nutrigums Mind and Focus Complex, £12.99 Best ashwagandha liquid sachets Zooki Ashwagandha Liquid sachets, £29.99 Jump to section: Best ashwagandha supplements 2025 How much ashwagandha should I take? When to take ashwagandha What format of ashwagandha is best? Best ashwagandha supplements 2025 Best ashwagandha tablets Prowise Super Strength Ashwagandha Available from Prowise (£9.99) Star rating: 5/5 Price per daily dose: 5.5p 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 Price per daily dose: 7p 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 Price per daily dose: 50p 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 Price per daily dose: 43p 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) Solgar Ashwagandha Root Extract Available from Amazon (£18.49) Star rating: 4/5 Price per daily dose: 40p 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 (£18.49) Healthspan Ayurvedic Ashwagandha Available from Pharmacy2U (£14.39), Healthspan (£17.99), Amazon (£18.99) Star rating: 4.5/5 Price per daily dose: 27p 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 (£14.39) Healthspan (£17.99) Amazon (£18.99) WeightWorld Ashwagandha with Organic Black Pepper Available from Amazon (£18.58), WeightWorld (£18.59) Best value for money Star rating: 4.5/5 Price per daily dose: 6p 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 (£18.58) WeightWorld (£18.59) Vitabright Ashwagandha Premium Available from Amazon (£17.99), Vitabright (£19.99) Star rating: 4.5/5 Price per daily dose: 21p 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 (£17.99) Vitabright (£19.99) Together Health Organic Ashwagandha Available from Amazon (£9.76), Together Health (£11.99) Star rating: 4.5/5 Price per daily dose: 36p 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 (£9.76) Together Health (£11.99) Wild Nutrition KSM-66 Ashwagandha Plus Available from Amazon (£25), Wild Nutrition (£26) Star rating: 4/5 Price per daily dose: 83p 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 (£34.99) Star rating: 4/5 Price per daily dose: 58p 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 (£34.99) MyVitamins Ashwagandha KSM-66 Available from Cult Beauty (£4.49), MyProtein (£4.49), Look Fantastic (£5.49) Star rating: 4/5 Price per daily dose: 21p Just one months’ supply of ashwagandha KSM-66 500mg. Still fairly affordable but doesn’t contain any other nutrients. Available from: Cult Beauty (£4.49) MyProtein (£4.49) Look Fantastic (£5.49) Cytoplan Organic Ashwagandha Available from Cytoplan (£13.94), Supplement Hub (£15.49) Star rating: 4/5 Price per daily dose: 22p 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 (£13.94) Supplement Hub (£15.49) Best ashwagandha gummies WeightWorld Ashwagandha Gummies Available from Amazon (£18.48), WeightWorld (£18.49) Best gummy Star rating: 4.5/5 Price per daily dose: 28p This gummy has 1200mg ashwagandha per serving (two gummies). The ashwagandha root powder is mixed with some sugar/sweeteners in an easy-to-take raspberry flavoured gummy. If you can’t swallow capsules or tablets, this is a great option, however it does have added ingredients that the capsules don’t. Available from: Amazon (£18.48) WeightWorld (£18.49) Nutrigums Mind & Focus Available from Nutrigums (£12.99), Amazon (£12.99) Runner up Star rating: 4/5 Price per daily dose: 21p A lower dose of 250mg in just one gummy, so you will end up taking two per day in order to get 500mg, but it does contain vitamin D, B6, B12 and L-theanine to support normal mental and psychological performance. Available from: Nutrigums (£12.99) Amazon (£12.99) Best ashwagandha liquid sachets Zooki Ashwagandha Liquid Sachets Available from Victoria Heath (£29.99) Best liquid Star rating: 4/5 Price per daily dose: £1.20 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
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.
The best sleep supplements 2025 – 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 the years 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 Nutravita Natural Night Complex, £15.99 Paused Sleep Aid, £19.99 Verve Eclipse Duo, £50 OTO Night Time Complex, £34 Together Health Night Time, £14.99 Vitl Sweet Sleep, £10 Best tablets Healthspan NightTime 5-HTP, £22.99 Best gummies Nutrigums Night Time Gummies, £14.99 Best powders Ancient & Brave True Nightcap, from £19.20 Jump to section: Best sleep supplements to buy in 2025 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 2025 Best capsules Nutravita Natural Night Complex Available from Amazon (£15.99), Superdrug (£17.99) Price per dose: 16p Star rating: 5/5 These capsules contain a rounded mix of nutrients and botanicals such as magnesium, vitamin D3, B12, L-tryptophan, lemon balm and chamomile. The addition of biotin and B12 aims to further calm the nervous system and contribute to normal psychological function, making this a great one for all-round wellbeing. Four months' supply and just one flavourless capsule per day make this the best value for money, too. Available from: Amazon (£15.99) Superdrug (£17.99) Paused Sleep Aid Available from Paused (£19.99), Amazon (£19.99) Price per dose: 67p 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 (£19.99) Verve Eclipse Duo Available from Verve (£50) Price per dose: £1.66 Star rating: 4.5/5 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 (£39) Price per dose: £1.30 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 (£39) Together Health Night Time Available from Superdrug (£11.99), Bodykind (£14), Together Health (£14.99) Price per dose: 46p (for 2) 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 (£14) Together Health (£14.99) Vitl Sweet Sleep Available from Amazon (£10), Holland & Barrett (£10), Vitl (£11.99) Price per dose: 40p 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 (£10) Holland & Barrett (£10) Vitl (£11.99) Best tablets Healthspan Night Time 5-HTP Available from Pharmacy2U (£18.93), Healthspan (£22.99) Price per dose: 34p 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 (£18.93) Healthspan (£22.99) Best gummies Nutrigums Night Time Gummies Available from Nutrigums (£10.49), Amazon (£17.99) Price per dose: 25p Star rating: 3.5/5 If you’re not a fan of tablets or capsules, then these passion fruit-flavoured gummies could be a good option. They contain 60 per cent NRV of 5-HTP and a selection of herbal extracts from chamomile, lavender and lemon balm. Being a gummy, they are higher in sweeteners (the first ingredient is glucose syrup) than other supplements, and they have a distinctive smell that our taster found slightly off-putting. Available from: Nutrigums (£10.49) Amazon (£17.99) Best powders Ancient & Brave True Nightcap Available from The Natural Living Shop (£26), Ancient & Brave (£32), Healf (£32) Price per dose: £1 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, £30.69 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
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.
Want to know what to eat to keep yourself in peak condition? Our nutritionist explains the key ingredients for a healthy, balanced diet at each life stage
As we grow older, our interests, priorities and eating habits change, so it's no surprise our nutritional needs do, too. That said, the principles of a healthy diet remain broadly similar whether we’re 25 or 65 – we all need a variety of nutrient-dense foods to enable us to look and feel our best, plus a little more of some key nutrients as we transition through life. Discover what makes a balanced diet for women and men, plus find out which five nutrients every woman needs. In your 20s & 30s Life is busy and healthy eating is often way down the list of priorities, meaning good nutrition can get neglected as other commitments take centre stage. Whether it’s a demanding job, new baby or other family obligations, it’s at this stage that eating may become fragmented and less organised. Evidence bears this out with women in this age group failing to meet the recommended daily intake for several key nutrients, including iodine, calcium, folate and magnesium. Your 20s remains an important time for building bone density, but your ability to do so will naturally come to an end, so be sure to include a plentiful supply of bone-friendly nutrients, including calcium and vitamins D and K. You can find these nutrients in foods like dairy, green leafy vegetables, egg yolks and salmon. We’ve all been there - skipping meals and relying on convenience foods to get us through a busy day but these foods are likely to be high in salt, sugar and fat, and eating them regularly will result in a lower fibre intake. The recommended daily amount of fibre is 30g per day, yet many of us manage just over half this amount. Low fibre, high sugar, fat and salt in our diets can contribute to weight gain, bloating, digestive problems and result in elevated blood pressure and digestive issues later in life. What should I be eating? Dairy foods Aim for three servings of dairy each day (1 serving = 200ml milk, 150g yogurt, 30g cheese) for their useful calcium content. If you're pregnant there are some dairy foods you should avoid including unpasteurised milks, soft cheeses including soft blue cheese as well as products made from unpasteurised goat's and sheep's milk. If you don't eat dairy, include calcium-rich plant sources like kale, broccoli, spinach, beans and fortified plant-based ‘milk’ alternatives. Other useful food sources include canned fish with bones, such as salmon and sardines. Eggs Are a source of liver-friendly choline – this little talked about nutrient is needed for the formation of cell membranes and for brain function, including memory. It’s especially important during pregnancy and breast feeding, when an adequate supply is essential for your baby’s brain development. Eggs are also a useful source of vitamin D, which is needed for healthy bones. Choose eggs enriched with omega-3 fatty acids to help support serotonin, the feel-good hormone, that may lift mood. Wholegrains Not the sexiest food maybe, but an important one if your goal is “fibre maxing”. Regularly eating 2-3 servings of wholegrains per day has also been linked to a reduced risk of weight gain as well as providing us with benefits for the heart and gut. These unprocessed versions of carbs take longer to digest and provide a steady supply of energy keeping us fuller for longer. All the more reason to make time for breakfast – you can include fortified wholegrain cereals or porridge oats with chopped fruit or a handful of nuts or seeds. To save time in the morning try our chia and almond overnight oats and get more inspiration with these speedy breakfast options. Green leafy veg For B vitamins, magnesium and bone-building vitamin K. Green leafy veg are packed with folic acid, which is crucial pre-conception and for the first 12 weeks of pregnancy (Mum’s-to-be are advised to take a supplement). Enjoy kale in this kale and bulgur tabbouleh with yogurt dressing Dried apricots Enjoy a sweet hit with less of a blood-sugar rush, thanks to their high fibre content. A useful plant source of iron, as well as bone-building calcium and phosphorus too. Make the most of dried apricots in our apricot & hazelnut muesli Brown rice May help soothe rattled nerves because it contains an amino acid that your body converts to a calming brain chemical called GABA. Chicken A complete protein and a good source of phosphorus to enhance the bone-building effects of calcium. The darker thigh meat is rich in zinc and iron. Get the health benefits of both chicken and brown rice in our roast chicken thighs with brown rice & salsa verde Bananas A great source of potassium which is useful for managing water-retention. Bananas also provide magnesium and vitamin B6, which may help with anxiety. What else may be relevant for my 20s and 30s? If you plan to start a family you should be aware that, prior to conception and during the first 12 weeks of pregnancy, the UK government recommends you take a supplement supplying 400mcg of folic acid (folate) daily. This is in addition to dietary sources such as fortified breakfast cereals, dark green leafy vegetables and oranges. Pregnant and breast-feeding mums should also consider a 10mcg supplement of vitamin D daily. Read more about what to eat during pregnancy and our review on the best vitamin D supplements. If you enjoy a glass of wine or two and are pregnant or planning a pregnancy, you should be aware that to keep risks to your baby to a minimum, the safest policy is to not drink alcohol. Try not to eat without thinking – instead make every mouthful count by getting into the habit of asking ‘Do I need this / want this / will it stop the food noise?’ In your 40s It’s during this decade that you may start to notice your energy levels waning and your hormones out of kilter. Your weight on the scales may notch up a little and your favourite jeans may feel that little bit snugger. A busy schedule, growing family and career challenges may increase stress and anxiety, and impact sleep quality – all of which can have an effect on your ability to tune into hunger and fullness cues. The answer? Eat to keep energy levels up and hunger at bay by focusing on energising micronutrients like iron and the B group of vitamins and maintain muscle mass with protein-rich foods like lean meats, fish, pulses and beans. After the age of 40, our metabolic rate (the speed at which the body burns calories) may start to change. This reduction is likely to be modest, with the main reason people of this age start to suffer from middle-aged spread being down to hormonal changes, poor dietary choices and a lack of physical activity. Excess weight, particularly around the ‘middle’ is a risk factor for heart disease, diabetes and osteoarthritis, and the longer you wait before you tackle it the harder it becomes, so nip any weight gain in the bud before it becomes a serious problem. Check out our practical weight loss tips. What should I be eating? Iron-rich foods Liver and lean red meat offer the most easily absorbed form of iron (haem iron). If you eat meat include it approximately twice a week – you don't need huge portions, 70g (cooked weight) is enough. Plant sources of iron include fortified breakfast cereals, lentils, green leafy vegetables such as chard, spinach, green beans, asparagus and broccoli as well as dried fruit like apricots. If maintaining adequate iron levels is an issue for you then avoid drinking tea or coffee too close to mealtimes. This is because the natural tannins they contain may inhibit the absorption of minerals, such as iron. Learn more ways to optimise your iron intake Fruit and vegetables Brightly coloured fruit and vegetables are one of the best sources of antioxidant nutrients. These protective plant compounds are associated with numerous health benefits from lower incidences of heart disease and obesity to maintaining good skin. Make sure you eat a minimum of five portions of fruit and vegetables every day and include a wide variety of different colours. If you’re a woman experiencing hormonal shifts then the brassica family of vegetables are a hormone-savvy choice; this is because cabbage, cauliflower and broccoli contain compounds called indoles that may help regulate oestrogen levels. Including these vegetables regularly (preferably daily), may go some way to help alleviate symptoms such as breast tenderness, mood swings and hot flushes. Enjoy cabbage in our roasted cabbage with harissa butter beans & baked feta Seaweed (nori or wakame) is also brimming with stress-busting minerals, as well as iodine and selenium for a healthy thyroid and metabolism. Protein foods If you’re not getting enough protein, you may notice the condition of your hair, nails and skin suffering. Other signs might include wounds and injuries taking longer to heal; you might catch colds more easily and start to notice changes in your body composition, and even your posture. Opting for high-quality protein is important. These foods supply a good amount of all the essential amino acids, the building blocks of protein, which you need for growth and repair, including one called leucine, which is key for making muscle tissue. Eggs, yogurt and milk, as well as whey protein powder, soya milk and tempeh, are all useful sources. If you’ve swapped to skimmed milk to help manage your weight, you might want to consider swapping back to semi-skimmed or even whole milk. That’s because recent studies suggest skimmed milk is no healthier and in fact the natural fat in whole milk helps boost our absorption of valuable fat-soluble vitamins, like A and D. Fermented foods Regularly including fermented foods, like yogurt, miso, kefir and kimchi appears to influence the bacteria in your gut, which in turn may help you manage your blood sugar levels, support heart health and potentially help with hormonal balance, too. That said, fermented foods may not suit everyone – if you suffer with histamine intolerance you may need to limit or avoid these foods. Wholegrains Rye grain doesn’t give you the insulin spike that wheat does, so a simple swap to rye bread or crackers may make it easier to manage blood sugar levels and curb carb cravings. Make the most of rye bread in this easy turkey salad on rye. Beans & pulses Lentils & chickpeas contain isoflavones, plant compounds that mimic the hormone oestrogen and help balance hormones. Get all the benefits of chickpeas in this comforting lamb & chickpea soup. What else may be relevant for my 40s? For women in their forties, it’s now that they are likely to start experiencing symptoms of the perimenopause. During this time, levels of hormones such as oestrogen, testosterone and progesterone start to naturally fluctuate and you may experience a host of symptoms from hot flushes to disrupted sleep to mood swings. This transitional time makes a healthy, balanced diet, good sleep hygiene and regular exercise even more important as well as ensuring you adopt appropriate stress management. If you drink alcohol, keep to guideline amounts – no more than 14 units per week. It’s a good idea to have two alcohol-free days during the week and to spread your weekly allowance evenly rather than indulging over one or two days only. In your 50s In your 50s the focus shifts to heart and brain health, as well as managing any menopausal symptoms, if relevant. Health problems, such as raised cholesterol, high blood pressure and type 2 diabetes are more common in this age group. The average age of menopause in the UK is 51. It’s a life stage that affects women in different ways, however a decline in libido, an increased likelihood of osteoporosis and heart disease are all linked to the reduced levels of oestrogen that accompany this life stage. Changes in gut health may also be experienced because oestrogen levels appear to influence the community of microbes known as the gut microbiome. Interestingly, lower rates of menopausal symptoms are reported in countries in the Far East where the traditional diets are naturally rich in plant compounds called phytoestrogens – these compounds mildly mimic the effects of oestrogen in the body. Genetics and environmental factors play a huge part in how our bodies react to certain foods, so as yet we can’t say whether a diet rich in these phytoestrogens is beneficial for all women, although they may be worth a try. Foods that contain phytoestrogens include soy, linseeds (also known as flaxseeds), chickpeas, beans and peas. What should I be eating? Eat Mediterranean Aim to eat a Mediterranean-style diet based around fruit and vegetables – of all colours and types, wholegrains, lean meats and fish, nuts and seeds as well as heart-friendly fats like olive oil. Tomatoes are rich in a protective compound called lycopene, which supports prostate health. Eat cooked or processed tomatoes for greater lycopene absorption. Post-menopause, a woman’s risk of cardiovascular illness matches that of a man, so now is the time to make heart-friendly foods top of your agenda. Beetroot contains natural compounds called nitrates that support blood flow, lower blood pressure and help your muscles work more effectively – one added bonus is, it may make exercise easier, too. Boost your beetroot intake with these wholemeal wraps with minty pea hummus & beetroot. Garlic also helps keep arteries clear and supports blood flow which is important for the heart, brain and libido. Oats also contain a special type of fibre called beta-glucan which help to lower cholesterol, plus keep blood sugar steady and keep you feeling fuller for longer. Enjoy oats for breakfast in a berry bircher Phytoestrogens These can be helpful for some women: consider including soya-based foods such as tofu, miso and tempeh. As well as helping to reduce hot flushes, improve heart health and bone density, eating 15-25g of soya protein a day may help manage cholesterol levels. If soya isn’t your thing, other sources of phytoestrogens include lentils, beansprouts, peanuts and flaxseeds. Studies suggest approximately 40grams of flaxseed (also known as linseeds) a day may help balance hormone levels. Grind them before eating for optimal effect and add them to smoothies, soup or start the day with this gut-friendly apple and linseed porridge. Healthy fats Current guidelines recommend that we eat two portions of fish per week, of which one should be rich in essential fats known as omega-3 fatty acids. These healthy fats are found in fatty varieties of fish, like trout and sardines. This type of fat may help to keep your heart healthy and also help balance hormones. Canned fish such as salmon, sardines and mackerel offer value for money. Not a fish eater? Other sources include omega-3 enriched eggs, nuts and seeds including walnuts, chia and flaxseed. Find out about other sources of omega-3 fats and read our 10 ways for fish haters to get their healthy fats Try mackerel in this easy Thai mackerel & sweet potato traybake What else may be relevant for my 50s? It’s worth getting your cholesterol and blood pressure checked and, if you have high cholesterol, you might consider trying products rich in plant stanols or sterols which may help lower cholesterol. These products include margarines, spreads and yogurts as well as foods naturally rich in these compounds, such as avocado. If you don't eat at least one serving of oil-rich fish each week, it may be worth considering an omega-3 supplement. Smoking and being inactive may severely harm your bones, and it’s particularly important to include some weight-bearing exercise such as brisk walking, yoga or jogging. These forms of exercise help keep bones and joints strong, and help tone and build muscle which may support your metabolic rate. Aim to drink 6-8 glasses of water or herbal teas every day and watch caffeine consumption – caffeine can interfere with the amount of calcium we absorb. Watch out for rich, fatty or spicy meals as these may trigger heart burn and indigestion. If you experience symptoms of acid reflux more than 2-3 times per week, see your GP. In your 60s & beyond Diet plays an important role in helping extend the number of healthy, active years we enjoy. Eating well may help to reduce the risk of chronic diseases, and minimise age-related muscle loss, weakened bones and frailty. Our risk of heart attack and stroke rises steadily with age and nutritional deficiencies – too much saturated and trans fats, excess alcohol, smoking and a lack of exercise are all contributing factors. With age comes changes to appetite coupled with the fact that our bodies become less efficient at absorbing nutrients from the foods we eat. This is because levels of stomach acid fall, and as a result the absorption of iron, calcium and vitamins like B6, B12 and folate are reduced. Decreased secretion of gastric intrinsic factor, the protein required for vitamin B12 absorption, may further decrease levels of this vitamin. Your body also becomes less efficient at absorbing and manufacturing vitamin D as you age. Vitamin D can be made by the action of sunlight on the skin during the warmer months, but as we get older we tend to spend less time outside and our skin becomes less efficient at this process. Digestive problems, like constipation, piles and diverticular disease, are also more common with age. Being active helps the gut function properly – so keep up with the walking or yoga, exercise may also help manage levels of stress and anxiety. What should I be eating? Grains and pulses Include plenty of fibre-rich foods such as wholegrains including oats and barley as well as beans, peas and lentils. A special type of fibre in oats and barley called beta-glucan is effective at managing cholesterol levels. Ideally, choose minimally processed oats and pot barley – these grains may also help stabilise blood sugar levels and keep you fuller for longer. Why not try our pink barley porridge with vanilla yogurt, or these mini lentil shepherd’s pies Fruit and vegetables Increasing your intake of stone fruit such as plums and apricots or adding a small glass of prune juice to your breakfast may help alleviate constipation. Bananas provide a useful source of potassium, a mineral that is important for helping to balance blood pressure. The magnesium and vitamin B6 they contribute may also help manage anxiety, while tryptophan may support sleep duration, which is especially relevant for older people. Including cherries or their juice, may also help tackle sleep disturbances because they are a useful source of melatonin. Kale contains protective plant compounds called lutein and zeaxanthin which may help to reduce the risk of age-related eye degeneration and cataracts. Try it in our kale, tomato & poached egg on toast. Adding an oil dressing can help to optimise absorption. Including avocado in your diet may promote the production of an antioxidant compound called glutathione – this helps the liver work more effectively, which may be important if you’re taking prescribed medication. Avocado also contributes beneficial fats that not only support the heart but also appear to help reduce the visible effects of aging. Vitamin B12 About 10-15% of people over 60 are low in this vitamin – if you notice muscle weakness and frequent ‘pins and needles’, this might be relevant to you. Include plenty of foods rich in B12 such as meat, fish, eggs, dairy and fortified breakfast cereals. Yeast extract is a valuable source for those following a plant-based diet. Check with your GP if you are concerned about your vitamin B12 levels. Vitamin D Small amounts of vitamin D are found in foods like eggs and oil-rich fish as well as fortified foods, like spreads. During the autumn and winter months, our diet becomes an important source of vitamin D. However, given so few foods are reliable sources it can be difficult to achieve enough from diet alone, this is why all adults are advised to consider taking a supplement providing 10 micrograms of vitamin D daily, during the colder months. What else may be relevant in my 60s and beyond? Our tastebuds lose sensitivity as we age, so take care not to over-season your food. In some people, excess salt can lead to an elevation in blood pressure, cause bloating and aggravate bone loss. Guidelines suggest adults consume no more than 6g salt per day. Check the nutrition information on the back of packs before you buy ready meals or sandwiches – for a main meal aim to eat no more than 2.5g salt. When cooking from scratch use alternative seasonings like garlic, black pepper, chilli, lemon juice, fresh herbs and spices. Read more about a salt-friendly diet. Enjoyed this? Now read... Am I at risk of calcium deficiency? 10 ways to lower cholesterol Risk factors for high cholesterol Can you avoid weight gain during menopause? I tried four ways to cut down on alcohol - here are the tactics I’d recommend Healthy diet for over 70s Get more information on supplements What supplements should I take? How to get the most out of supplements Supplements guide This article was last reviewed on 16 September 2025 by Kerry Torrens. Kerry Torrens is a qualified Nutritionist (MBANT) 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 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 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.
Germ season has started! 13 foods to add to your shopping list to win the battle against winter colds and flu
Back-to-school bugs are having their moment! Give your immune system a boost with these nourishing foods
October may signify autumn leaves and pumpkin lattes, but it is also the start of coughs, colds and other nasty bugs. There are a few factors that make this time of year the turning point when sneezes and sickness rear their heads. Firstly, the seasonal shift in weather and cooler temperatures creates more favourable conditions for viruses to survive and spread. As temperatures drop, we spend more time indoors, with windows shut and the heating on. Viruses love these cosy conditions – enclosed spaces are the perfect warm breeding ground for germs. Colds and bugs can move directly from person-to-person contact, and through the air in droplets from coughs and sneezes. Viruses can also survive for hours on objects like door handles, phones, keyboards and toys. So, if you touch one of these surfaces and then touch your eyes, nose, mouth or eyes you are giving the virus a direct path into your body. Read on to find out how you can support your immune system this winter. How can food help immunity? The immune system is the body’s major protection against these bugs. It contains a vast network of cells, tissues and organs that can recognise invaders and mount a targeted response. This whole process needs fuel: protein, vitamins and minerals and antioxidants to respond and control the collateral damage. Without the right nutritional building blocks, the immune system can’t function as effectively. Diet plays a huge role in how resilient your immune system is – and that directly affects how well you fight off or even resist catching winter germs. A diet rich in whole foods, protein, colourful fruits and vegetables, healthy fats and fibre strengthens your body’s immune defences. While a diet high in sugar, alcohol and processed foods makes you easier prey for winter bugs. Below are ten delicious, practical foods (and a few tips) that help support immune function and make you less vulnerable to winter bugs. The 10 best foods for your immune system 1. Oily fish (salmon, mackerel, sardines) Oily fish contain omega-3 fats which are anti inflammatory which means they minimise inflammation and support the immune system to work well. Fatty fish also provides vitamin D in small amounts. Aim for two to three portions per week – such as baked salmon or sardines on toast for a speedy supper. 2. Bright citrus and kiwi fruit Vitamin C doesn’t stop you from catching every cold, but regular intake is linked with shorter and milder colds. Blood oranges are the real superstars of the citrus family. They contain five times the antioxidant activity of a regular orange with the same amount of vitamin C. Pop slices of grapefruit or blood orange on your porridge, or as a mid- morning snack to keep vitamin C intake steady. Remember that eating the whole fruit is better than simply drinking juice, as it contains fibre and nutrients too. 3. Oysters, beef, pumpkin seeds and legumes Zinc is incredibly important for several aspects of the immune system. When taken early in a cold, zinc appears to shorten symptom duration. Add pumpkin seeds to salads and blend beans into soups for easy zinc boosts. 4. Mushrooms (shiitake, maitake, portobello) Certain edible mushrooms contain compounds that support immune surveillance and may help your body respond efficiently to invaders. They’re also great in stews and on pizzas when the weather gets cosy. Slice and roast them with garlic and thyme. 5. Yoghurt, kefir and sauerkraut A large part of the immune system lives in the gut. Probiotics and fermented foods can help maintain a healthy microbiome and, in some studies, reduce the risk of severity of respiratory infections. A published study discovered that people who ate probiotics daily had a lower risk of catching a cold than those who did not eat any probiotic-rich food. Live plain yoghurt with fruit is a daily winner! 6. Peppers, spinach and broccoli Vegetables deliver vitamin A, vitamin C, folate and antioxidants that support immune barrier defences (skin and mucous membranes) and cell function. Frozen veg is often just as nutritious as fresh, can be cheaper and lasts longer. Stir fries, soups and tray bakes are all good ways to use them. 7. Garlic and onions Garlic contains sulphur compounds with demonstrated antimicrobial and immune stimulating effects in studies. Regularly including garlic and onions in your diet may help general immune resilience (plus they taste good). Crush garlic and allow five minutes before cooking to maximise its active compounds. 8. Eggs and lean poultry Immune cells are made from protein. Eggs and lean poultry are also good sources of zinc, selenium and B vitamins – all useful for a robust immune response. Hard boiled eggs are a quick snack that beats sugary cereal bars any day. 9. Nuts and seeds (almonds, walnuts, chia) Vitamin E and selenium are important for antioxidant defences and immune function. Nuts and seeds are an easy way to get them. Snack on a small handful, sprinkle them onto porridge or add them to salads for crunch. 10. Whole grains and beans Fibre feeds the gut bacteria which in turn support the immune system. Having a variety of fibres (oats, whole grains, beans, lentils) helps to keep your gut bacteria happy too. Swap white rice for mixed grains and add lentils/beans to soups and stews. 11. Ginger When it comes to treating a common cold, ginger is one of the best foods for relief. In a review published in the International Journal of Preventative Medicine, researchers found that ginger’s potent anti-inflammatory properties were key in the root’s powers to combat a cold or flu. 12. Pomegranate Pomegranate contains polyphenols that can help treat and prevent coughs and colds. Studies have shown that concentrated amounts of polyphenol antioxidants, like those found in pomegranate juice, can reduce the duration of a cold by as much as 40%. 13. Bone broth After being unwell, your body needs nourishment to rebuild strength, restore nutrients and repair the gut. This is where bone broth comes in. It’s soothing, hydrating, rich in minerals needed for recovery. Try this simple recipe: bone broth. A note on vitamin D Vitamin D is not a vitamin, but is actually a hormone produced by the body. It is one of the immune system’s champion fighters. Your body makes 90% of its vitamin D from sunlight. As daylight shortens from September to early April, the lack of sunlight makes it difficult for your body to make the vitamin D it needs. Not getting enough vitamin D can weaken the body’s immune defences, so it’s a good idea to take a supplement. Vitamin D is also found in oily fish, egg yolks and whole milk. Eating these foods means more vitamins and minerals, a healthier microbiome, less inflammation and stronger barriers to keep bugs at bay and reduce recovery time if we do get ill. But remember, food is just one pillar. Sleep, hand washing, avoiding crowded, poorly ventilated spaces and sensible supplement use when required are equally as important. As always, the bottom line is to choose fresh, whole foods as much as possible, and to eat a wide variety of colourful (and tasty) foods. By including less ultra processed foods, you can reduce disease risk and promote healthy immune function. Further reading Back to school tips for families Healthier smoothie recipes Best vitamin D supplements | capsules, liquid, sprays, gummies Eat well for... immunity Stock Up On These Immune-Supporting Budget Foods To Survive Winter 10 of the healthiest Mediterranean 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.
Heartburn on the rise: experts explain why it could be getting worse
Find out why stress, poor diets and weight loss drugs are all contributing to heartburn – and tips on how to improve symptoms
Heartburn - once dismissed as an occasional inconvenience after a large or greasy meal - has now become a common complaint. Doctors are reporting more patients with reflux symptoms, pharmacies are selling record amounts of acid-reducing medications, and social media is full of people swapping top tips to reduce the burn. Globally, cases of GERD (the more chronic cousin of heartburn) have increased by a staggering 77% between 1990 and 2019. So what’s going on? The answer lies in a messy mix of modern lifestyle habits, new medications and a shift in the way we eat and move. Read on to find out more. Discover more gut health info in our Health and Nutrition section, including what to eat for gut health or how your gut and metabolism are linked. Plus, check out the worst foods for acid reflux. What is heartburn? Despite the name, heartburn doesn’t have much to do with your heart. It is caused by stomach acid travelling upwards into the oesophagus (windpipe). Usually there is a valve like muscle that’s supposed to keep acid where it belongs, but when it relaxes at the wrong time or weakens, acid can creep upwards, bringing uncomfortable symptoms including: Burning sensation in the chest or throat Acid reflux/regurgitation Pain Difficulty swallowing Throat symptoms, such as sore throat, hoarseness, a persistent cough or frequent throat clearing Bad breath Sensation of a ‘lump’ in the throat Bloating and belching Heartburn and acid reflux are essential the same – both are types of indigestion. Occasional indigestion is normal, but when it becomes frequent it can signal a more chronic condition known as gastroesophageal reflux disease (GERD), which affects one in five adults in the UK. Why are more people getting heart burn? We don’t live and eat like our grandparents did – the rise of ultra processed foods, sugary drinks and oversized portions has put our digestive systems under constant stress. Poor quality diets that are high in fat, caffeine, alcohol, fizzy drinks and sugar are common triggers for heartburn while at the same time are staples of the modern diet. Our stressful, fast paced lives mean that many of us eat late without much time to ‘rest and digest’ before going to bed. Lying down too soon after eating gives acid a green light to creep upwards. In short, our convenient but chaotic eating habits are a big driver behind rising heart burn rates. Another major factor is weight gain. Carrying extra weight, especially around the midsection, puts pressure on the stomach, which can push acid up into the oesophagus. Studies consistently show that people who are overweight or obese are more likely to experience heartburn and GERD. Those who have a BMI of more than 30 are 22% more likely, compared to 6.6% for those under 18.5. Many people are now turning to weight loss drugs to shed pounds quickly. Losing weight should, in theory, relieve pressure on the stomach but drugs like GLP-1 receptor agonists (Ozempic, Wegovy, Mounjaro etc) are in fact stirring up new problems. While they do appear to slow the movement of food through the digestive system, the slower digestion can also mean more acid staying in the stomach for longer periods of time. This increases the risk of reflux and heartburn. Some patients on these medications report nausea, bloating and acid reflux, so it’s clear these medications are adding to the rise in heartburn complaints. Stress plays a huge role too. Our modern lifestyles are filled with deadlines, long commutes and constant digital noise. Stress hormones can interfere with digestion and even cause the oesophageal sphincter to relax at the wrong times, setting off episodes of heartburn. And let’s not forget smoking, alcohol and lack of sleep – all common in todays fast paced world and all major contributors to reflux. How to prevent heartburn The good news is that heartburn isn’t usually dangerous on its own and there are plenty of ways to manage it. Adjust eating habits: smaller portions, fewer trigger foods, cutting back on caffeine and alcohol and avoiding late night meals will go a long way. Move more: staying upright after meals helps gravity do its job. Even a short walk can reduce symptoms. Be mindful of weight loss: for those on weight loss drugs, monitoring symptoms and discussing side effects with a doctor is key. Reduce stress: easier said than done, but relaxation techniques, better sleep and mindful eating can help. This means slowing down, chewing food and eating at a table instead of the sofa or hunched over a desk. How to soothe symptoms There are over the counter remedies such as antacids or alginates. Stronger acid blockers such as Proton Pump Inhibitors (PPIs) require a prescription. Some more gentle, at home solutions include ginger tea which is known to be anti inflammatory helping to ease irritation. Aloe vera juice can help coat the oesophagus and reduce irritation. Bananas and oats are both alkaline foods that can help neutralise stomach acid and liquorice root (DGL) is thought to increase mucus in the oesophagus creating a protective barrier against stomach acid. So, why is heartburn on the rise? Heartburn’s rise isn’t just about spicy food or too much coffee – it’s about the way we live now. A mix of poor diets, modern medications, stress and lifestyle habits are pushing acid reflux into the spotlight. Whether it's the regular takeaways, the weight loss jabs, or late-night scrolling that keeps you awake, the truth is heartburn has become a cultural symptoms as much as a medical one. And while it may not be a glamorous subject, paying attention to what and when you are eating might just be one of the smartest health moves you can make. Now try... How to avoid indigestion What to drink for acid reflux Do you have a food intolerance? Probiotic foods to support gut health Jo Williams is a registered nutritionist (RNutr) with the Association for Nutrition with a specialism in public health. Follow her on X @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 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.
I’m a nutritionist and this is how I meal prep for the week ahead
Planning your shopping and batch cooking saves a lot of time and angst during the week. Here’s how an expert does it
Many of us are seeking ways to simplify mealtimes, make shopping quicker and cheaper and reduce the amount of time we spend cooking. With two young children and a fairly heavy ‘mental load’, I know I am! As a nutritionist, people assume my fridge is perfectly organised and my meals are Insta-worthy and hit all my daily macros. In reality, life with kids isn’t predictable or polished, and the best laid plans don’t always work out. I meal plan and prep in advance, not for perfection, but to make life simpler, healthier and more time efficient. Meal planning isn’t about eating the same boring meal every day or spending all of Sunday chopping vegetables. At its heart, meal planning is about two things: reducing the frequency of the ‘what’s for dinner?’ question, and making healthy, nutritious meals the easy choice. Here I’m sharing everything that I’ve learnt to help you meal plan successfully for your family. Step 1: Check your cupboards Before you start planning, look at what you’ve already got in the fridge or cupboards that either needs using up, or can form the basis of your meals. Search for recipes by ingredients, e.g. ‘orzo’ and ‘broccoli’ or ‘chicken thighs’ and ‘tomatoes’. Look through the recipes and pick out the ingredients you already have or simple swaps you could make (e.g. between dried herbs) in order to reduce food waste and the amount you spend at the shops. Step 2: Review the week ahead Every Saturday morning, I sit down and look at the coming week: who needs packed lunches and how often, are we out for dinner at all, are there any late work days or social plans? This helps me see how many meals I need to prepare in advance and where I might cook fresh. I plan the week around the tricky days – for example I take the kids swimming on Tuesday and it’s a big rush from getting back and everyone is starving so I have something prepped from either the day before or out the freezer that can be on the table in minutes. Step 2: Choose core recipes, not a rigid menu From that, I plan around 4-6 core meals that can be mixed and matched across the week (based on how many we need). It’s important to consider your schedule, cooking skills and time availability. Planning elaborate meals on the busiest nights sets you up for stress, and a lot of washing up! Instead include quick meals like wraps or stir fries for those days. For example, my week might look like this: One pot lentil curry: freezes well and makes great leftovers Tray baked salmon and roasted veg: quick, minimal washing up Bolognese/veggie Bolognese: can be used as pasta sauce, chilli, lasagne and is easy to freeze. If you have a little more time, this slow cooker version is delicious. Roast chicken: works well hot or cold for lunches and dinners Egg muffins: easy breakfast, kids packed lunch or snack Soup: easy lunch, quick supper As well as these recipes I’ll batch cook some rice, pasta or couscous, some roasted veggies and have protein sources like eggs, beans and nuts on hand, making it easy to assemble balanced meals super quickly. Step 3: Write the shopping list My list is built from those core meals, plus staples like fruit, cheese, Greek yoghurt, nuts and spices. I keep a list on my phone (or trolley open in a shopping app) so I can add things I run out of over the course of the week. More tips for the big shop below! Step 4: Block time to prep Sunday afternoons/evenings are typically my prep time. Here’s what I’ll do in about 2 hours: Roast a tray of mixed vegetables (peppers, courgettes, carrots) or make a salad/slaw Roast the chicken Cook a batch of quinoa/rice/pasta Make the lentil curry or soup Hard boil a few eggs Make the egg muffins This isn’t full meal prep for the entire week, it’s setting up building blocks and means the meals come together in minutes. Things that I find make a difference – my tips for success! Keep it quick and easy A core meal should be something I can make quickly, without spending hours in the kitchen – these are minimal fuss dishes that generally take less than 30 minutes (or hardly any prep if they are a roast chicken or slow cooker meal). They make weeknight dinners manageable and stress-free, especially when my energy levels are low. Go for freezer-friendly When my second child was born we bought an extra freezer for the garage. It has been so helpful for storing batches of meals I have made when I have time. Soups, frozen veg, frozen fruit, pizzas, bread – it’s all in there. Use just one pan Dishes that require minimal clean-up are always a winner. But aside from reducing the number of dishes to wash, one-pan meals simplify the cooking process. I particularly love all-in-one dishes that incorporate vegetables so I don’t need to think about sides. This not only saves time but also makes the cooking process less daunting. Choose something nourishing I look for balance and recipes that are nutritious, providing a mix of protein, plenty of vegetables and healthy fats, but also recipes that are warming and comforting, creating that cosy feeling that makes dinnertime delicious! Aim for family-friendly This one might seem obvious, but core meals need to include familiar, family friendly flavours and ingredients. Knowing the meal will be popular with the whole family is a key part of removing stress at dinner time! Cook once, eat twice There is nothing better than being able to repurpose leftovers, knowing I’ve got another dinner or lunch sorted. Many of my core meals lend themselves to being cooked once and eaten twice. Even if it’s just an extra chicken breast or bowl of cooked rice, it saves time, especially if you have to make packed lunches too. Have emergency meals to hand Ours are probably baked beans and tuna sweetcorn. I’ll always have tins of tuna, sweetcorn and baked beans on hand. In 10 minutes, I can make a meal for me or the kids. Adapt if needed! Don’t stress if the meal plan doesn’t go to schedule. Things often come up at the last minute. In this case, freeze what you were going to make and fall back on an emergency meal or a quick fix like noodles or pasta. Picky plates are popular for a reason – tasty bits and bobs, no leftovers and minimal prep! The ‘big’ shop These are my practical tips to help you shop faster, save money and reduce food waste. Take your meal plan and shopping list with you. Once you have looked through your cupboards and written a list, try grouping the items into sections so you don’t get sidetracked in the supermarket and come back with items you already have. If you’re buying dry goods like rice, oats, etc. look for the biggest packets – they will last longer and cost less per portion. Don’t forget your emergency meals (see above). I also often choose some prepared or ‘cheat’ shortcuts. For example, chopped and frozen onions, garlic and ginger; microwaveable rice pouches; tinned or frozen fruit which is far cheaper and lasts longer than fresh, for example raspberries and mango. Child-friendly meals that are easily pre-prepped Young children are reliant on you to choose and make the meals – and it can get tiring! Even as they get older, it’s important to guide them towards nutritious meals and including them in the food prep and cooking can instil great habits. These are a few of my favourite child-friendly meals to make and there are plenty of freezer friendly meals that can be a lifesaver too. Egg muffins DIY wraps (could use the left-over roast chicken on these ones) Tomato/veg sauce – for pasta, pizza or rice Chicken meatballs Mild curry Mini skewers Jacket potatoes Pasta salads Fish cakes Chicken goujons Handy equipment I like to keep things simple and avoid gadgets that clog up my counter or cupboards. However, there are a couple of items though that have really proved their worth – making food prep and mealtimes easier. A large, cast iron pan which can go from stovetop to oven Decent set of knives and a knife sharpener Food processor – one that shreds, slices, chops, blitzes and can even knead dough is money well spent I think. It saves so much time, and if you love prepping in bulk it’s a dream. Slow cooker – I’m a big fan and use it a lot in the winter. It’s so easy to chop ingredients, chuck them in and the meal is ready after work. Ours is quite old now and next time I’ll look for one where the removable bowl can also be used on the hob. Stick blender – nothing fancy (ours is left over from weaning and pureeing food for babies), but it’s compact and helpful to have when making soups and sauces. There have been a fair few fails too – like the time I batch cooked 25 meals and then the freezer got unplugged and the whole lot went in the bin or when I forgot to label the spicy curry and served it up to a load of kids only for them all to refuse to eat it! All in all though, there are so many resources and recipes available to help you meal plan, save time, money, reduce food waste and stay sane! Further reading: Meal prep ideas Quick and healthy family meals 30 easy ways to give kids five-a-day Healthy eating: What young children need Summer family meal plan 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.