Good Food
type: channel
link: https://www.bbcgoodfood.com
date: 2026-02-12T11:19:24.000Z
update period: hourly
update frequency: 1
update base: 2000-01-01T12:00+00:00
items: The best sleep supplements 2026 – tried and tested
items: The best ashwagandha supplements 2026 – for anxiety, stress, focus and sleep
items: 20 high-fibre foods
items: What is fibre and how to follow a high-fibre diet
items: The diet that reduces your blood pressure AND cholesterol at the same time
items: 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…
items: Tired all the time? Here's how to find out if you have an iron deficiency and what to do about it
items: Check out this all-natural way to boost your electrolytes
items: Ultra-processed dietary disaster or essential muscle-building fuel: the TRUTH about protein powder
items: Can removing these everyday foods from your diet help your acne?

The best sleep supplements 2026 – tried and tested
type: item
date: 2026-02-10T11:15:15.000Z
creator: Good Food team
subject: Guide
subject: Health
subject: Review
subject: Supplements
subject: How to
subject: goodhealth
description: 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
encoded: Over 5 million prescriptions for sleep medications were issued in England in 2022 to 2023, highlighting the widespread struggle with sleep. While such treatments offer short-term relief, many are exploring gentler alternatives, like herbal and nutritional supplements to support natural sleep. These supplements aim to ease tension, promote relaxation and align the body with its natural circadian rhythm. Unlike stronger sleeping pills, sleep supplements combine botanical extracts, amino acids and minerals for a milder approach to improving sleep quality. Common ingredients include valerian root, passion flower, chamomile and hops, which are known for their sedative and anxiety-reducing effects. Many formulations also feature magnesium for muscle relaxation, L-theanine to reduce stress, or tryptophan, which aids mood regulation and melatonin production for restful sleep. Most supplements work best when taken 30 minutes to an hour before bed. Available as capsules, powders or teas, these products offer a natural solution for restorative sleep, catering to those seeking an alternative to traditional medication. We reviewed a range of sleep supplements to help you find a product tailored to your needs. Best sleep supplements at a glance JUMP TO REVIEWS Best capsules Paused Sleep Aid, £19.99 Verve Eclipse Duo, £50 OTO Night Time Complex, £34 Together Health Night Time, £14.99 Vitl Sweet Sleep, £6.70 Best tablets Healthspan NightTime 5-HTP, £19.54 Best powders Ancient & Brave True Nightcap, from £32 Jump to section: Best sleep supplements to buy in 2026 Which botanicals are good for sleep? What makes a good sleep supplement? How to make the most of a sleep supplement Who should take a sleep supplement? What we looked for in sleep supplements How we tested sleep supplements All supplements were tested within the same time period, with observations recorded based on the testing criteria. We included samples from various manufacturers, offering diverse formats such as capsules…

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The best ashwagandha supplements 2026 – for anxiety, stress, focus and sleep
type: item
date: 2026-02-04T15:06:56.000Z
creator: Good Food team
subject: Guide
subject: Health
subject: Review
subject: Supplements
subject: How to
subject: goodhealth
description: 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
encoded: Ashwagandha is a powerful adaptogen that has been used in Ayurvedic medicine for over 4,000 years. Adaptogens like ashwagandha help the body manage stress by targeting cortisol, the stress hormone, promoting balance and calm. Renowned for its versatility, ashwagandha supports both mental and physical wellbeing. It is celebrated for reducing stress and anxiety, improving sleep and enhancing mood. Additionally, it boosts cognitive function, aiding memory and attention, and combats physical exhaustion, making it a valuable supplement for those with busy lifestyles, or athletes seeking performance support. Beyond stress relief, ashwagandha benefits overall health by regulating blood sugar and lipid metabolism, bolstering immune function and improving energy levels and stamina. Its ability to relax the nervous system makes it a natural choice for fostering calm and reducing insomnia. Whether you're managing stress, enhancing physical performance or seeking better focus and rest, ashwagandha supplements offer a holistic solution for improved health and vitality. We've reviewed a range of ashwagandha supplements to help you select the best option to meet your needs. JUMP TO REVIEWS Why you can trust Good Food reviews This guide on the best ashwagandha supplements was created by a qualified nutritionist, who drew on both scientific evidence and clinical knowledge to assess each product. We looked at the type of ashwagandha extract used, dosage per serving and whether the formulation included other ingredients that might affect its effectiveness or tolerance. We also considered practical details, such as how easy the supplements were to take, the taste or texture where relevant and whether the cost felt fair for the quality and strength provided. As with all Good Food reviews, findings were not shared with manufacturers or retailers before publication, and no payment was accepted for positive coverage. The result is independent, expert-informed advice to help you choose ashw…

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20 high-fibre foods
type: item
date: 2026-01-19T10:36:45.000Z
subject: Guide
subject: Health
subject: Nutrition
subject: How to
subject: fibre benefits
subject: Good source of fibre
subject: goodhealth
subject: High fibre
subject: high fibre diet
subject: high fibre recipes
subject: what is fibre
description: Find out why fibre is crucial for digestion and your overall health, plus discover the top fibre-rich foods you should be eating more of
encoded: With the rise of ultra-processed foods and busy lifestyles, fibre intake has significantly declined, while certain health conditions such as cardiovascular disease, obesity and some cancers have increased. Here, we take a look at why fibre is so important, the different types of fibre, and the best foods to eat more of to increase your intake. Next, discover what is fibre?, healthy high fibre, the truth about how much fibre you need, what the low-fibre diet is and 6 reasons to eat more beans and pulses. Why is fibre so important? Dietary fibre is the indigestible part of plant foods that passes through your digestive system relatively intact. It passes through our stomach and intestine mostly unchanged and then forms part of the stool. Foods high in fibre support digestive health by promoting regular bowel movements and preventing constipation. But fibre does so much more than that! It also helps control blood sugar levels, supports heart health, and keeps you feeling full longer, which can help with weight management. Soluble vs insoluble fibre There are two main types of dietary fibre: soluble and insoluble. Soluble fibre dissolves in water to form a gel-like substance that moves slowly through the digestive tract. It can help prevent constipation, lower blood cholesterol and balance glucose levels. Foods rich in soluble fibre include oats, legumes, apples and citrus fruits. Insoluble fibre does not dissolve in water, and adds bulk to our stools, which helps promote regular bowel movements and prevents constipation. Insoluble fibre is an essential fuel for our gut bacteria. It is found in wholegrains, nuts and many vegetables. Both types are important, and a well-balanced diet should include a variety of both. How much fibre per day? It is recommended that adults consume 30g of fibre per day, but more than 90% of adults in the UK don’t reach that target, according to the National Diet and Nutrition Survey. The average is around 15-18g daily, half the recommended a…

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What is fibre and how to follow a high-fibre diet
type: item
date: 2026-01-16T10:42:55.000Z
creator: Jo Williams – Registered nutritionist
subject: Guide
subject: Health
subject: Special diets
subject: How to
subject: constipation
subject: goodhealth
subject: Healthy eating
subject: high fibre diet
subject: insoluble fibre
subject: Jo Lewin
subject: RDA
subject: roughage
subject: soluble fibre
description: Why is fibre important? Registered nutritionist Jo Lewin explains how upping your intake has a positive impact on your health. Plus, find recipes and tips for eating more fibre.
encoded: You may know that fibre is crucial for good digestion and gut health, but did you know there are different types of fibre which our bodies break down differently? Below you'll find everything you need to know about fibre, including how much you should eat a day, the side effects of not eating enough, and ways to get more fibre in your diet. Next, discover high-fibre foods to include in your diet, the truth about how much fibre you need, some high-fibre breakfast recipes, a guide to the IBS diet, and the health benefits of prunes. What is fibre? Fibre is the blanket term given to the non-digestible, mainly carbohydrate material found in plants. It is the part of the plant which our digestive enzymes can’t break down, so it passes through our digestive system relatively unchanged. That said, some of this fibre can be worked on by the many beneficial bacteria that live in our gut. Why is fibre important? Including enough fibre in your diet is essential, and not just for healthy bowel function. Adequate fibre may help: Lower your risk of heart disease, stroke and diabetes Help manage your blood sugar levels Support digestive efficiency Strengthen your immune defences Provide a boost to achieving weight-loss goals Studies have also found that by getting the recommended amount of fibre, you may reduce your risk of certain lifestyle-associated health issues, such as cancer, coronary heart disease and obesity. Are there different types of fibre? There’s a huge number of different types of fibre in our food, but they are commonly divided into two main groups, soluble and insoluble: Soluble – this type of fibre partially dissolves in water and takes on a gel-like appearance. It can be helpful for managing blood sugar and cholesterol levels, and for promoting fullness because it slows down stomach emptying. Foods which supply soluble fibre include oats, barley, apples and pears. Insoluble – insoluble fibre comes mainly from plant cell walls (cellulose) and does not blend or di…

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The diet that reduces your blood pressure AND cholesterol at the same time
type: item
date: 2026-01-12T11:24:39.000Z
creator: Jo Williams – Registered nutritionist
subject: Guide
subject: Health
subject: Health conditions
subject: How to
subject: DASH diet
subject: DASH diet recipes
subject: diets
subject: goodhealth
subject: popular diets
description: With a mass of science behind it, and proven benefits to heart health, why isn’t this diet more well known?
encoded: If you’ve been told to watch your blood pressure or cholesterol, you might think this means strict calorie counting, expensive supplements, or giving up all your favourite foods. The good news is there’s a proven eating plan that requires none of that yet still delivers powerful health benefits. It’s called DASH, short for Dietary Approaches to Stop Hypertension. It was originally designed to lower blood pressure, but it's become evident that it also improves cholesterol levels, supports heart health and promotes overall wellbeing. What Makes DASH Different? Unlike fad diets, DASH isn’t about deprivation or complicated rules. It's a flexible, natural approach that encourages eating more of what your body needs, such as whole foods, and less of what it doesn’t, such as processed, high-salt foods. Research shows that following DASH can lower systolic blood pressure (the top number) by around five points, and the diastolic (bottom number) by about three points. It has also been shown to help lower LDL (bad) cholesterol, therefore reducing the risk of heart disease and stroke. And here’s the best part: no calorie counting, no weighing portions, no expensive supplements. Instead, DASH focuses on real, everyday foods that you can find at any supermarket. What is the DASH eating plan? The DASH diet emphasises nutrient-rich, whole foods that are high in potassium, calcium, magnesium, fibre and protein, all of which help regulate blood pressure and support heart health. The key principles are: Limit sodium/salt Increase intake of fruits, vegetables, whole grains, low-fat dairy products, lean proteins, nuts and seeds Reduce intake of red and processed meats, sugary drinks and sweets, and ultra-processed foods high in saturated and trans fats. The recommended daily servings based on a 2,000-calorie diet can be found here: What is the DASH diet? Exactly how good is it for you? The DASH diet is one of the most researched diets in the world. It’s backed by decades of clinical tri…

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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…
type: item
date: 2025-11-17T15:47:14.000Z
creator: Jo Williams – Registered nutritionist
subject: Guide
subject: Health
subject: Nutrition
subject: How to
subject: Fibre
subject: fibre benefits
subject: Good source of fibre
subject: goodhealth
description: 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.
encoded: 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 l…

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Tired all the time? Here's how to find out if you have an iron deficiency and what to do about it
type: item
date: 2025-11-07T14:16:17.000Z
creator: Jo Williams – Registered nutritionist
subject: Guide
subject: Health
subject: Nutrition
subject: How to
subject: anaemia
subject: anaemic
subject: eat more iron
subject: goodhealth
subject: high iron diet
subject: high iron foods
subject: iron deficiency
subject: Jo Lewin
subject: RDA
subject: supplements
subject: women nutrition
description: Lost your spark? It could be the foods you’re eating (or not eating!) to blame for low energy and lethargy. Registered nutritionist Jo Williams explains why iron is important for energy, and which foods can be eaten to regain your sparkle.
encoded: Are you TATT (tired all the time)? Constant tiredness can be caused by lifestyle factors like stress, poor sleep, burning the candle at both ends or an overwhelming work schedule; equally, it can be down to low levels of key nutrients from your diet. The mineral iron is one such nutrient and is associated with persistent tiredness. Low levels are often referred to as iron deficiency anaemia – a condition that's more common than you might think, with one in five women of reproductive age being iron-deficient. Why do we need iron? Iron is essential for growth and development and plays a critical role in our energy levels because it forms part of haemoglobin, the oxygen-carrying compound found in red blood cells. In this way, iron carries oxygen from our lungs to the rest of the body, including our muscles and brain. Our cells need this oxygen to convert food to energy. Iron also forms an important co-factor in the enzymes involved in manufacturing energy. Iron is involved in muscle function, DNA synthesis and supporting our immune defences. We obtain most of the iron we need from our diet, and our body carefully monitors iron levels, absorbing more when our need is high and less when our stores are good. We can be low in iron for a number of reasons, including not eating properly, not absorbing enough from the food we do eat or losing iron through blood loss. Check out our vitamins and minerals information hub to learn more about key nutrients, from whether you’re getting enough vitamin D to the top 10 healthiest sources of vitamin C, plus vital minerals you need in your diet. How much iron do we need? Our iron requirements vary through life, depending on age, gender and life stage; genetic conditions may also influence our iron requirements. If you’re a menstruating woman who experiences heavy periods, you may have a supplementary requirement – but always check with your GP first. In the UK, the Nutrient Reference Intake (NRI) are as follows: Women of reproductive ag…

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Check out this all-natural way to boost your electrolytes
type: item
date: 2025-11-03T18:46:34.000Z
creator: Jo Williams – Registered nutritionist
subject: Guide
subject: Health
subject: Nutrition
subject: How to
subject: goodhealth
description: Electrolyte supplements are all over social media, but did you know you can naturally restore your electrolytes without spending big on products?
encoded: 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 h…

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Ultra-processed dietary disaster or essential muscle-building fuel: the TRUTH about protein powder
type: item
date: 2025-10-20T16:08:17.000Z
creator: Jo Williams – Registered nutritionist
subject: Fitness
subject: Guide
subject: Health
subject: Nutrition
subject: How to
subject: best protein powder
subject: goodhealth
subject: high protein diet
subject: protein powder
description: 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.
encoded: 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 ma…

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Can removing these everyday foods from your diet help your acne?
type: item
date: 2025-10-16T10:24:39.000Z
creator: Jo Williams – Registered nutritionist
subject: Guide
subject: Health
subject: Health conditions
subject: How to
subject: goodhealth
description: 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.
encoded: 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…

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