Our nutritionists reveal the best foods for glowing skin, as well as top tips to nourish your skin from the inside out.
What is skin? Your skin is the largest organ of the body and is made up of two main layers, the epidermis and dermis. The outer epidermis provides the main barrier, preventing water loss and protecting from pathogens, while the inner dermal layer ensures strength and elasticity, and supplies nutritional support. The skin you show to the world is created deep in the dermis. These skin cells are pushed up, layer by layer, until they reach the surface. This process takes around four weeks, which means changes in your diet, for better or worse, may take a little while to show. As well as providing your outer canvas, your skin regulates body temperature, provides a protective barrier and helps maintain fluid balance. A number of factors impact the health and appearance of your skin, including your genetics, age, hormone levels and conditions such as diabetes, as well as your diet and lifestyle. Helpful habits to establish include wearing a high-factor sunscreen all year round, minimising your stress when you can, and staying physically active. What can I eat for glowing skin? Many people have a favourite face cream or treatment, but there’s no denying that beautiful skin starts with nourishing it from within. Older skin cells are constantly being shed and replaced, which means a steady supply of nutrients is essential to support skin turnover. Eat the correct balance and you'll feed your skin and help keep it soft, supple and blemish-free. Wrinkles and age spots are inevitable, but ageing is also enhanced by overexposure to the sun, tanning beds, harsh soaps, chemicals and a poor diet. The answer is to fine-tune your skincare regime and modify lifestyle factors while optimising your nutrition by eating a varied, balanced diet that includes antioxidant-rich fruit and vegetables, healthy fats from oily fish and nuts, and adequate hydration. Read on for our 12 top tips on eating your way to glowing skin. Next, discover how gut health affects skin, how dietary fats can improve your skin and our review of the best collagen supplements. 1. Eat a minimum of five portions of fruit and vegetables every day Fruits and vegetables contain powerful antioxidants that help protect skin from cellular damage caused by free radicals. These free radicals may be triggered by smoking, pollution and sunlight. Eat a rainbow of colourful fruits and vegetables, and aim for at least five portions a day. Beta-carotene, found in orange fruit and vegetables such as carrots, sweet potatoes and pumpkins, and lutein, found in kale, papaya and spinach, are both important for normal skin cell development and healthy skin tone. Discover what counts as one of your five-a-day. Start your day with raspberry kefir overnight oats or sweet potato pancakes with orange & grapefruit. 2. Get your vitamin C We need vitamin C to support the immune system, promote radiant skin and help blemishes heal. The best sources are blackcurrants, blueberries, broccoli, guava, kiwi fruits, oranges, papaya, strawberries and sweet potatoes. Vitamin C is also key for producing collagen, the protein that forms the scaffolding that keeps our skin plump and supported, and strengthens the blood capillaries that supply the blood that nourishes our skin. Read more about vital vitamins. Try this vitamin C-rich lentil & tahini salad. 3. Eat enough vitamin E Vitamin E plays a key role in protecting the skin from oxidative (cell) damage and photo-ageing. Foods high in vitamin E include almonds, avocados, hazelnuts, pine nuts and sunflower and pumpkin seed oil. Read more about what makes avocados so healthy. Enjoy almond crêpes with avocado & nectarines. 4. Stock up on selenium Selenium is a powerful antioxidant that works alongside vitamins C and E. Studies suggest that a selenium-rich diet may help protect against skin cancer, sun damage and age spots. One way to boost your intake is to eat Brazil nuts. Just two or three nuts will provide your recommended daily amount. Mix Brazil nuts with seeds rich in vitamin E as a snack or salad sprinkle. Other good sources of this mineral include fish, shellfish, eggs, wheatgerm, tomatoes and broccoli. Read more about the health benefits of Brazil nuts. Add the crunch of Brazil nuts to this easy pomegranate chicken. 5. Eat plenty of zinc The mineral zinc helps keep skin supple by supporting the normal functioning of oil-producing glands in the skin. It’s also involved in the healing process and helps repair skin damage. Zinc-rich foods include fish, lean red meat, wholegrains, poultry, nuts, seeds and shellfish. Read more about why we need vital minerals. Try this skin-healthy combination of mushroom hash with poached eggs. 6. Include healthy fats Certain fats act as a natural moisturiser for your skin, keeping it supple from the inside and improving elasticity. These fats include the monounsaturated and polyunsaturated varieties found in avocados, oily fish, nuts and seeds. These fats come cleverly packaged with a healthy dose of valuable vitamin E. Pay special attention to food sources of a polyunsaturated fat called omega-3 fatty acids. These fatty acids are anti-inflammatory and may help alleviate skin conditions like eczema and psoriasis. They also form the building blocks of healthy skin. You can find omega-3 fatty acids in oily fish such as salmon, trout and sardines, as well as plant sources including flaxseed, chia seeds, walnuts and rapeseed oil. Discover the health benefits of salmon. For a nutritious dinner, try sesame salmon with purple sprouting broccoli & sweet potato mash. 7. Eat more fibre Fibrous foods, like wholegrains, beans and pulses as well as nuts, seeds and vegetables, are not just fibre-rich, they feed the beneficial bacteria that make up your gut microbiome. This helps reduce inflammation throughout the body and promotes the healthy elimination of toxins; it may also help with acne, skin rashes and premature skin ageing. Learn more with our fibre guide. 8. Support your gut health with fermented foods Whether your concerns centre around common skin conditions like eczema and rosacea or you simply want your skin to age well, you need to consider the health of your gut. This is because any imbalance in your gut microbiome may show up in your skin. Beneficial gut bacteria, often referred to as probiotics, have become synonymous with helping to maintain digestive health, whether taken as daily supplements, or ingested as active cultures in live organic yogurt and other fermented foods. The benefits of these 'friendly' bacteria are now thought to extend beyond the digestive tract, and include helping to keep skin clear. By supporting the gut, probiotics create a healthy, sealed barrier that prevents the inflammation that can trigger breakouts. To promote the growth of good gut bacteria, aim to include fermented foods like kefir, kimchi and sauerkraut as well as live yogurt in your daily diet. Discover more digestive health recipes and tips. 9. Eat more phyto-estrogens Phyto-estrogens are natural compounds found in plants. They have a similar structure to the female sex hormone oestrogen, and are thought to help keep our natural hormones in balance. This is important because oestrogen plays an important role in skin health, especially in supporting skin structure and minimising skin damage. There are different types of plant ‘oestrogen'. Some (isoflavones) are found in soya, such as tofu and tempeh, while others (lignans) are found in the fibre of wholegrains, fruit, vegetables and flaxseed. Find out more about the health benefits of soya. Give tempeh a go with our tasty tempeh traybake. 10. Drink 6-8 glasses of water a day Skin needs moisture to stay flexible. Even mild dehydration may leave your skin looking dry, tired and slightly grey. Experts recommend we drink 6-8 glasses of water a day. All fluids count towards your daily allowance but water is best. If you work in an office, keep a large bottle of water on your desk to remind you to drink. Caffeine-free herbal teas are good too. Don't forget that some fruit and vegetables, such as watermelon, courgette and cucumber, also contribute fluids – the added benefit is that the minerals they contain will increase the rate you hydrate your body and skin. Discover how to stay hydrated. Give yourself a hydration boost with our watermelon & strawberry slushie and watermelon lollies. 11. Choose low-GI carbs The glycaemic index (GI) is a system that ranks carbohydrate-based foods on how slowly or quickly they are broken down in the body to glucose. Try to eat plenty of beans, pulses, porridge and other low-GI foods. These release their energy into the blood stream gradually, providing you with a steady supply of energy and leaving you feeling satisfied and less likely to snack. Avoid high-GI foods such as biscuits and sugary drinks, as they lead to production of insulin, which may damage collagen and accelerate wrinkles. Try our tuna, asparagus & white bean salad or porridge with blueberry compote. Learn more about what the glycaemic index is and discover our favourite low-GI recipes. 12. Don't crash diet Repeatedly losing and regaining weight will take its toll on your skin, causing sagging, wrinkles and stretch marks. Crash diets are often deficient in essential vitamins and minerals too. Over long periods of time this type of dieting will reflect on your skin. If you're considering a weight-loss plan, make sure you have all the facts first – explore our expert guides to popular diets and read the 11 things you should consider before starting a diet. Smoking and excessive alcohol consumption are two other lifestyle factors that will impact the look and appearance of your skin. What foods to avoid for healthy skin 1. Watch the sugar Sugar can speed up the rate your skin ages. This is because it forms molecules called advanced glycation end products (AGEs) in the dermis. The skin protein collagen acts as a natural scaffold for your skin. Collagen is springy and bouncy, but when sugar molecules attach themselves to the collagen fibres, it becomes stiff and creates ‘sugar sag’. Follow guideline advice and aim to eat no more than 30g of 'free' sugars a day: this includes the sugar added to foods and drinks, and excludes the natural sugars found in whole fruit, vegetables and milk. Try our 8 ways to cut down on sugar. 2. Banish the booze It’s hard to find a skin-related silver lining when it comes to alcohol. It can lead to an acceleration in fine lines on the upper face including the forehead and around the eyes. Overdoing your favourite tipple can also cause flare-ups of pre-existing conditions including eczema and rosacea, plus alcohol wreaks havoc on hormones and sleep. Find out more in our article, How to drink responsibly. 3. Ultra-processed foods The good news is that it’s not necessary to demonise all processed food, which includes tinned fish, cheese and dried fruit. But we do need to be mindful of ultra-processed foods, which are often high in fat, sugar and additives, and as such may affect the gut, disrupt blood sugar levels and influence weight. It’s worth remembering that we don’t fully know the implications of ultra-processed foods and although there is an association between the regular consumption of fatty and sugary foods and adult acne, there is still more for us to learn in this area. Find out more in our article: What’s the truth about UPFs? A nutritionist evaluates. Eat to beat common skin problems Does diet affect acne? Acne is commonly linked to changes in hormone levels at puberty and peri-menopause. Fluctuating hormones can stimulate the oil-producing glands, which can trigger an inflammatory response and lead to signs of acne. In order to help minimise acne, follow these tips: Cut back on saturated fats and the fats found in processed foods Eliminate junk food as well as foods high in sugar, such as cakes and biscuits Eat more raw vegetables, wholegrains, fresh fruit and fish Include foods rich in selenium, such as Brazil nuts, cashew nuts, fresh tuna, sunflower seeds, walnuts and wholemeal bread Consider a Mediterranean diet: this style of eating has been linked with reduced acne severity Does diet affect psoriasis? Psoriasis is characterised by red skin patches with silvery scales, most commonly on the elbows and knees. These patches are caused by rapid growth and turnover of cells in the outer layer of the skin. Patches can be itchy and sore, and, in severe cases, the skin may crack and bleed. Sunburn, alcohol, smoking, obesity and stress are all implicated but there may also be trigger foods – these are best identified using an exclusion diet. You should be aware that this sort of diet should only be conducted under the supervision of a registered dietician. Discuss a referral with your GP. Consider these dietary changes: Minimise saturated fat from red and processed meats Focus on healthy fats, including omega-3 fatty acids from oily varieties of fish, as well as cold-pressed nut and seed oils Consider including anti-inflammatory herbs and spices such as turmeric, ginger, cumin, fennel, rosemary and garlic Does diet affect eczema? Eczema is a skin condition that usually begins as patchy redness – often on the hands, but it can appear anywhere on the skin. Although there are many triggers, one of the most common is a food sensitivity. An exclusion diet may be helpful but should only be implemented under the guidance of a health practitioner, such as a registered dietician. Potential offending foods may be milk, eggs, fish, cheese, nuts and food additives. To help alleviate symptoms, be sure to include foods rich in omega-3 fatty acids, zinc and vitamin E. Seek professional advice from your GP or a registered dietician before making changes to your diet or commencing an exclusion diet. For persistent skin conditions, talk to your GP or consider a referral to a dermatologist. Like this? Now try: Top 10 healthy, mood-boosting recipes Energy-boosting dinner recipes Healthy recipes for weight loss 50 easy ways to lose weight Have you used diet to improve the health and appearance of your skin? If so, share your experiences in the comments below. This page was reviewed on 10 April 2026 by Kerry Torrens. Kerry Torrens BSc. (Hons) PgCert MBANT is a Registered Nutritionist with a postgraduate diploma in Personalised Nutrition & Nutritional Therapy. She is a member of the British Association for Nutrition and Lifestyle Medicine (BANT) and a member of the Guild of Food Writers. Over the last 15 years she has been a contributing author to a number of nutritional and cookery publications including Good Food. Find her on Instagram at @kerry_torrens_nutrition_ Jo Lewin is a registered nutritionist (RNutr) with the Association for Nutrition with a specialism in public health. Follow her on Twitter @nutri_jo. All health content on goodfood.com is provided for general information only, and should not be treated as a substitute for the medical advice of your own doctor or any other healthcare professional. If you have any concerns about your general health, you should contact your local healthcare provider. See our website terms and conditions for more information.
What are the best and worst foods for acne?
Often associated with adolescent skin, acne can be experienced well into adulthood. How much does diet play a part and which foods might cause acne?
Acne is 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 build-up and breakouts. It can show up as: Blackheads and whiteheads Red bumps (papules) Pimples Painful cysts Acne can affect your chest, back and shoulders as well as your face. It can linger for weeks or months, with the risk of scarring and pigmentation, and 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 make-up 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). Nonetheless, 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 diets high in whole foods. One 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, a hormone that stimulates oil glands and contributes to inflammation – both of which are key players in acne development. Foods that may cause or worsen acne Fizzy drinks, sweets, pastries White bread and refined carbs Fast food and fried snacks Milk and some dairy products Milk chocolate Spicy foods Foods that may help improve acne Wholegrains, legumes and vegetables (these are low-GI) Omega-3 rich foods such as salmon, flaxseeds and 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 Overall can you cure acne with diet? 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 healthcare professional. If you have any concerns about your general health, you should contact your local healthcare provider. See our website terms and conditions for more information.
Heart disease is the biggest killer – make these 7 diet changes to prevent it
Coronary heart disease is the biggest killer in the UK today. Nutritionist Jo Williams explores the main risk factors and gives some dietary tips to help keep your heart healthy
Some risk factors are non-modifiable with heart disease, however there are many lifestyle choices you can make that can help to keep your heart healthy. We all know that a varied, balanced diet may improve our health, both now and in the future, and this is as relevant for heart disease as it is for many other chronic illnesses. Maintaining a healthy weight also benefits your blood pressure and other heart disease risk factors, too. What is heart disease? Heart disease or cardiovascular disease (CVD) includes all diseases of the heart and circulation including coronary heart disease, heart failure and stroke. Types of heart disease Coronary heart disease – refers to a condition where fatty deposits build up inside the arteries supporting the heart, this process is called atherosclerosis. It’s the most commonly diagnosed type of heart disease, and the single biggest premature killer (before 75 years) in the UK. The fatty deposits cause the arteries (that supply the heart and brain with oxygen-rich blood) to become narrow. In time, these arteries are too narrow to deliver enough oxygenated blood to the heart muscle and may cause symptoms known as angina and/or result in a heart attack. Stroke – occurs when the blood supply to the brain is interrupted or reduced, depriving the brain of nutrients and oxygen, this may be caused by coronary heart disease. Stroke causes about 34,000 UK deaths each year and is one of the main causes of disability. Heart failure (congestive heart failure) – is a progressive condition where the heart muscle is too weak or stiff to circulate blood effectively. There are different types of the condition and about one million people in the UK have a diagnosis. Heart valve disorder – one or more of the four valves in the heart do not function properly, which disrupts blood flow. Arrhythmia (heart rhythm disorder) – this condition refers to when the heart beats too quickly or too slowly or with an irregular pattern. Cardiomyopathy – refers to problems with the heart muscle, perhaps the walls of the heart have become stretched, thickened or stiff. Aortic disease – the aorta is the main artery that carries blood from the heart to the rest of the body, if the wall of the aorta is weakened, it may lead to a tear or bulge (aneurysm), this is a life-threatening event. Congenital heart disease – refers to a defect or abnormality in the heart that is present from birth; each day 13 babies in the UK are diagnosed with a congenital heart defect, with many more people diagnosed later in life. Inherited genetic heart condition – these conditions may affect the heart muscle or the electrical messages sent to or from the heart. Vascular disease – affects the circulatory system, including arteries, veins and lymph and may be due to blood clots, aneurysms or plaque buildup (atherosclerosis). Inflammatory heart conditions – this includes myocarditis or endocarditis and may occur following injury or infection; the condition involves swelling, pain and potential damage to the heart muscle, linings or valves. What are the symptoms of the most common heart condition – coronary heart disease? Chest pain or tightness (known as angina) Shortness of breath Pain radiating to the arms, neck or jaw Nausea Dizziness Weakness Feeling hot and clammy What causes heart disease? For many of us certain aspects of our diet and lifestyle may increase our risk of a heart condition. These include: Being a smoker Having high cholesterol Having high blood pressure Being overweight Having diabetes Being physically inactive Risk factors that you can’t control include: Family history of cardiovascular disease Your ethnic background Your age – the older you are, the more at risk you are of developing cardiovascular disease Your sex – research shows that men are more likely to develop CVD at an earlier age than women. How is heart disease treated? This will depend on your specific form of heart disease as well as your age and general health and wellbeing. For the most common form of heart disease – coronary heart disease – you may be advised to combine lifestyle and diet changes, with medication and/or surgery, such as: Diet – follow a balanced, varied diet that is low in salt, sugar and saturated fat. Lifestyle – include regular physical activity; if you smoke, stop; and for those who consume alcohol, moderate your intake. Medication – will vary but may include statins for managing cholesterol, anti-coagulants such as warfarin or apixaban to moderate blood clotting, ACE inhibitors, beta-blockers and/or diuretics for blood pressure. Surgery – such as the insertion of a stent to relieve an obstructive artery, a heart bypass to improve blood flow or the insertion of a pacemaker to improve heart rate and function. You should always consult a healthcare professional for advice – in the first instance see your GP for guidance and, where appropriate, ask for a referral to a cardiologist. Dietary tips for preventing or managing heart disease 1. Get your five-a-day Eating a diet rich in plant foods including a wide range of fruit and vegetables may help lower the risk of heart disease. Fruit and vegetables are loaded with vitamins, minerals, fibre and other nutrients, all of which may play a role in helping to reduce your risk of illness. Fresh, frozen, chilled, canned or dried fruit and vegetables along with beans, pulses and 100 per cent fruit, unsweetened juice (not from concentrate) all count. Aim to eat at least five portions a day. One reason fruit and vegetables are so beneficial is that they are rich in protective antioxidants as well as the mineral potassium, which may help control blood pressure and regulate your heartbeat. Fruit, green leafy vegetables and root veg are also rich in folate, which is essential for the formation of blood cells and helps control levels of a compound called homocysteine. There is growing evidence that people with high levels of homocysteine may be at a higher risk of CVD. Get all five of your five-a-day in one dish with our five-a-day recipes. 2. Choose your fat wisely Saturated fat is frequently vilified, because historically it has been linked to cardiovascular disease. Red meat, butter, cheese, burgers and sausages, are all high in saturated fat, as are ghee, coconut and palm oils. More recent studies, however, suggest it’s not quite as clear cut as we once thought with saturated fats from certain foods such as those in dairy products, including cheese, having a neutral or even positive effect on heart health. This may be because of other nutrients, like calcium or the fermentation process itself, that modifies the effect of these saturated fats. However, guidance remains that we should aim to keep saturated fat within reference intakes (RI) and focus our intake on heart-friendly fats. These include the monounsaturated and polyunsaturated fats found in olive oil, avocado, nuts and seeds (and their oils) as well as oily varieties of fish. Fill up on healthy, unsaturated fats with our avocado salad, broccoli lemon chicken with cashews, carrot pilaf with coriander chutney and tomato penne with avocado. 3. Heart-healthy fish UK dietary guidelines recommend we eat at least two portions of fish per week, at least one of which should be an oily variety. These include herring, mackerel, pilchards, sardines, salmon and trout. Oily fish provides the richest source of omega-3 fatty acids, which may help lower blood triglyceride levels. This may improve heart health by decreasing blood pressure, preventing blood clots, reducing inflammation and lowering the risk of heart attacks and stroke. For a heart-healthy fish suppers, try salmon salad, grilled mackerel with soy, lime & ginger, and zingy salmon with brown rice salad. If you have an allergy to fish or are unable to eat it for other reasons, there are vegetarian food sources of omega-3 fats that you may wish to try. These include flax seeds, chia seeds, rapeseed oil and walnuts. The type of omega-3 fats in these plant foods is in a less potent form, so you will need to eat these foods regularly. Alternatively, consider a plant-sourced omega-3 supplement. 4. Fill up on fibre Fibre can be beneficial because it may help reduce blood pressure and it moderates the amount of cholesterol absorbed into your bloodstream. Useful foods include porridge oats, barley, beans, pulses, lentils, nuts, fruits and vegetables. These are rich in a soluble type of fibre, which is especially helpful at managing cholesterol levels. A high-fibre diet helps fill you up, making you less likely to snack on sugary foods which may help balance blood sugar and watch weight. Kick-start your day with high-fibre muesli, raspberry kefir overnight oats, avocado & black bean eggs, and feta & roasted tomato shakshuka. 5. Be salt savvy Most UK adults eat more salt than is recommended – adults should have no more than six grams per day. Salt is linked to high blood pressure, especially in salt-sensitive individuals. Up to 80 per cent of the salt we eat is hidden in foods such as packet and canned products, instant noodles, soups, ketchups, sauces and salty savoury snacks. In addition, many everyday staples like bread and breakfast cereals are significant contributors. Try to reduce the amount of salt you eat by reading product labels – this will help you make better choices. Read more about this and how diet can help. Check out our low-salt recipes for breakfast, lunch and dinner. 6. Ditch the ultra-processed foods Typically high in saturated fat, salt and sugar, it is no surprise that eating ultra-processed foods is linked to a higher risk of cardiovascular disease, especially among middle-aged individuals. The answer to this is to cook from scratch more often, using whole, fresh and if possible, seasonal ingredients. Batch cooking when you have the time will help ensure you don’t need to fall back on takeaways or ready meals. Never be caught out again with our top batch-cooking recipes. 7. Go easy on the alcohol UK guidelines suggest we drink no more than 14 units of alcohol per week, ideally spread over three or more days. In practical terms, that’s six medium (175ml) glasses of wine or six pints of four per cent beer. It is important to stick to these recommended limits for alcohol and avoid binge drinking. Alcohol is high in calories and even a small amount can reduce your resolve and increase your appetite, so it is unsurprisingly linked to weight gain. There’s no completely safe level of drinking, but sticking within these guidelines helps to lower your risk of harming your health. For more information on healthy drinking habits, visit drinkaware.co.uk. For more information visit... The British Heart Foundation The Stroke Association Diabetes UK More ways to keep your heart healthy... Healthy recipes approved by The British Heart Foundation What to eat for a healthy heart Top 10 tips for a healthy heart Heart-healthy portions More health and nutrition tips This page was reviewed on 16 March 2026 by Kerry Torrens Kerry Torrens BSc. (Hons) PgCert MBANT is a registered nutritionist with a post graduate diploma in personalised nutrition & nutritional therapy. She is a member of the British Association for Nutrition and Lifestyle Medicine (BANT) and a member of the Guild of Food Writers. Over the last 15 years she has been a contributing author to a number of nutritional and cookery publications including Good Food. Find her on Instagram at @kerry_torrens_nutrition_ Jo Williams 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.
15 foods to boost your brain health, memory and focus
Eating well is good for your mental as well as your physical health. But which foods are important to keep your brain happy, healthy and sharp? Discover our nutritionist's guide to the best brain-boosting foods
With over 15 years experience registered nutritionist Jo Williams has a special interest in public health and community cooking projects. She believes that a healthy brain starts on the plate, which is why she enjoys eating nutrient-dense recipes, like our orange & blueberry bircher and our Basque-style salmon stew. A nutritionist’s thoughts on brain-boosting foods… Jo explains, “Whether you want to boost memory or focus, making the right changes to your diet and sticking to them can help. That said, suggestions that there is one single 'superfood', such as blueberries, that will boost your IQ or a supplement that will solve your memory problems, are myths. There's no single 'brain food' that will protect you against age-related disorders like Alzheimer's or dementia, but paying attention to what you eat may give you the best chance of optimising your brain health and maintaining a positive outlook. “Eating a varied, balanced diet may also help support your energy levels – this is important because the brain uses 20 per cent of your calorie intake – it may also improve your mood and your concentration and focus, whether that’s at school or at work.” Discover how these everyday foods may help: Optimise brain function and sharpen performance Improve concentration and focus Boost memory Support healthy brain ageing Reduce anxiety and stress Enhance mood Discover more about the importance of an anti-inflammatory diet, why Mediterranean diets are so healthy and see our top mood-boosting recipes. Ways to eat more brain-boosting foods: 15 foods to support brain health If you want to keep your memory, concentration and focus sharp, it’s best to eat a varied, balanced diet that includes brain-supportive foods. Foods for memory and brain structure 1. Oily fish May promote healthy brain structure and function Essential fatty acids are just that – essential – because they can't be made by the body and we have to get them from the food we eat. The type in found in oily fish are important for a healthy brain, as well as for your heart. Although in early stages, some studies suggest that eating enough good fats may help with depression. Plus, low levels of a specific type of fatty acid – docosahexaenoic acid (DHA) – may be linked to increased risk of dementia, Alzheimer's and memory loss. Oily fish, such as salmon, trout, mackerel and sardines, provide these fats in a form that the body can easily use. If you don’t eat fish, don’t worry: you can still get essential fatty acids from plant sources, such as flaxseeds, soya beans, pumpkin seeds, walnuts and their oils. However, our body has to convert these fats in order to use them, and that process is far from efficient. If you're vegetarian or vegan, try adding hemp and chia seeds to your diet or take a supplement derived from micro-algae. Vegetarian or vegan mums-to-be or those who are breastfeeding should consider a supplement, because these fats play an important role in the development of your baby. If you are considering taking a supplement, speak to your GP first and check out our review of the best omega-3 supplements. 2. Eggs May support healthy brain ageing and support memory Homocysteine is an amino acid that elevates as we age, increasing our risk of stroke and Alzheimer's. Certain B vitamins – B6, B12 and folic acid – help break down homocysteine to create other chemicals your body needs. Interestingly, a study of elderly people with mild cognitive impairment found that after two years of intervention with high doses of B6, B12 and folic acid, they experienced significantly less brain shrinkage. Other B vitamins, including B1 and B3, are important for brain function. So is choline, which you can get from eating egg yolks. It’s especially important during pregnancy and breastfeeding when it’s needed for your baby’s brain development. Choline is also a key component of the memory-boosting brain chemical acetylcholine. To get these nutrients, eat plenty of eggs, chicken, fish, leafy greens and dairy. If you're vegan, look to fortified plant milks and breakfast cereals, or consider a supplement. Other useful vegan sources of B vitamins include avocado, nuts and seeds. 3. Nuts May help protect healthy brain function One study showed that vitamin E may help prevent cognitive decline, including memory loss. Eating more nuts is a good way to get enough vitamin E, along with leafy green vegetables, olives, seeds, eggs and wholegrains. 4. Pumpkin seeds May enhance memory and boost mood Rich in zinc, a mineral needed for enhancing memory and thinking skills, pumpkin seeds are also a useful source of stress-busting magnesium, B vitamins and tryptophan, the precursor to the 'good mood' chemical serotonin. Other useful food sources include beef, oysters, chickpeas and nuts, including cashews and almonds. Foods for focus and energy 5. Wholegrains May help improve concentration and focus Like everything else in the body, the brain can’t work without sufficient fuel and its preferred form is glucose. To maintain concentration and focus, you need to ensure a steady supply of glucose from carbohydrates. The best way to do this is eating more wholegrains, as these have a low glycemic index (GI). This means they release a steady supply of energy, helping keep you mentally alert throughout the day. Not eating enough carbohydrates or opting for fast-releasing ones like processed (white) grains and sugary foods may leave you feeling irritable or experiencing brain fog. Choose wholegrain breads, rice and pasta instead of the white, refined versions. 6. Green tea May protect the brain from the effects of ageing Plant compounds called polyphenols, found in green tea, may help slow the effects of ageing on the brain. Moderate consumption of around two to three cups per day is also associated with a significant reduction in dementia risk. 7. Coffee May improve mental agility Coffee may help maintain alertness and energy levels, thanks to its caffeine content. When coffee is consumed, it's absorbed into the bloodstream and travels to the brain where it ‘fires up’ certain neurons, which may improve memory, mood, energy and cognitive function. It does this by blocking the receptors of a brain chemical called adenosine, which increases other brain chemicals, including dopamine. Foods for brain protection and healthy ageing 8. Blueberries May boost short-term memory One study suggested that consuming blueberries may help improve or delay short-term memory loss. A similar effect may be achieved by eating other dark red and purple fruits and vegetables, such as blackberries and red cabbage. These contain protective plant compounds called anthocyanins, which have anti-inflammatory benefits. This is important, as inflammation is at the root of a number of chronic diseases, including heart disease, diabetes, depression and Alzheimer’s. 9. Tomatoes May delay age-related cognitive impairment Some studies suggest that lycopene, a carotenoid found in tomatoes, has antioxidant benefits that appear to have therapeutic effects for the brain and help protect against cognitive decline. However, more research is needed into the benefits of tomatoes for the brain. Enjoy tomatoes with a little olive oil to optimise your body's absorption of the fat-soluble lycopene. Other food sources include papaya, watermelon and pink grapefruit. 10. Blackcurrants May reduce anxiety and stress You might already know that getting enough vitamin C has been linked to everything from boosting your mental and physical energy, to reducing feelings of anxiety and stress. Studies have also shown that deficiency in this powerful antioxidant may lead to dementia and Alzheimer's. One of the best food sources is blackcurrants, but you can also get vitamin C from red peppers and broccoli, as well as citrus fruits such as oranges. 11. Broccoli May improve brainpower Broccoli is a useful source of vitamin K, which can help boost cognitive function. Research also suggests that it can slow the breakdown of acetylcholine, a brain chemical we need to keep memories sharp. Other cruciferous veg that support the brain include cauliflower, kale, cabbage and brussels sprouts. Foods for mood and brain alertness 12. Sage May boost memory and concentration Sage is believed to improve memory and concentration. Most studies focus on the oil taken from the herb, but it may still be worth consuming fresh sage. Add it at the end of cooking to recipes like pearl barley & sage risotto to protect the beneficial oils. 13. Rosemary May sharpen memory Memory loss is associated with ageing and damage caused by a natural process called oxidation. Plant compounds in rosemary have antioxidant properties and are believed to help combat this damage and protect against memory loss, although more studies are needed to look at how it effects humans. 14. Turmeric May lift mood The active compound in turmeric, curcumin, may help lift our mood and alleviate symptoms of depression. One study examining its antidepressive effects found that curcumin was as effective as the drug fluoxetene. There’s also a suggestion that curcumin may boost feel-good brain chemicals, including the neurotransmitters serotonin and dopamine. 15. Dark chocolate May improve brain function Enjoying moderate amounts of high-cocoa dark chocolate on a regular basis may improve blood flow to the brain. Studies also show that plant compounds in chocolate called flavanols offer some protective benefits, especially for the elderly. What else can I do to support my brain? There are a few things you can do to benefit your brain and help delay cognitive decline: 1. Keep active Don't forget that as well as a healthy diet, physical activity helps keep your brain sharp. Research suggests that regular exercise improves cognitive function, slows down the mental ageing process and helps us process information more effectively. Even walking has plenty of benefits. 2. Quit smoking We all know that quitting smoking is one of the best things you can do for your health, including your brain. If you're struggling to kick the habit, consider creating a personal 'quit plan' to help manage cravings. 3. Get adequate sleep Getting a good night’s sleep is important to keep us energised throughout the day, but also for our brain to work well. A good night’s sleep improves our brain’s ability to adapt – it helps us learn better, process memories, develop healthy brains and clear our brain's waste products. 4. Balanced nutrition Making sure you follow a nourishing, well-rounded diet gives your brain the best chance of avoiding disease. If you suspect your diet may be unbalanced for whatever reason – for example, if you’re vegan – you may want to consider a multivitamin and an omega-3 supplement to help make up some of the essentials. If you're considering taking a supplement, it's best to discuss this with your GP or qualified healthcare professional. A nutritionist’s view on what you can expect from eating more brain-boosting foods… In the short term (first few weeks), you can expect better energy levels, improved focus and concentration, sharper recall and better mood stability. In the longer term, once you have an established brain-friendly diet, you’re likely to benefit from a more supported brain and nervous system and a reduced risk of neurodegenerative disease as well as the potential for slower cognitive decline. Now try: Foods that improve memory Eating for exams Top 5 foods to boost your child's brainpower Ageing isn’t inevitable – 19 ways to keep your brain sharp 10 tips to improve your sleep hygiene This page was reviewed on 11 March 2026 by Kerry Torrens. Kerry Torrens BSc. (Hons) PgCert MBANT is a BANT Registered Nutritionist® with a post graduate diploma in Personalised Nutrition & Nutritional Therapy. She is a member of the British Association for Nutrition and Lifestyle Medicine (BANT) and a member of the Guild of Food Writers. Over the last 15 years she has been a contributing author to a number of nutritional and cookery publications including 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 sleep supplements 2026 – tried and tested
Trouble dropping off? There are a host of tablets and tinctures out there that promise a better night, but which are worth trying? Our expert’s judgement is in
Over 5 million prescriptions for sleep medications were issued in England in 2022 to 2023, highlighting the widespread struggle with sleep. While such treatments offer short-term relief, many are exploring gentler alternatives, like herbal and nutritional supplements to support natural sleep. These supplements aim to ease tension, promote relaxation and align the body with its natural circadian rhythm. Unlike stronger sleeping pills, sleep supplements combine botanical extracts, amino acids and minerals for a milder approach to improving sleep quality. Common ingredients include valerian root, passion flower, chamomile and hops, which are known for their sedative and anxiety-reducing effects. Many formulations also feature magnesium for muscle relaxation, L-theanine to reduce stress, or tryptophan, which aids mood regulation and melatonin production for restful sleep. Most supplements work best when taken 30 minutes to an hour before bed. Available as capsules, powders or teas, these products offer a natural solution for restorative sleep, catering to those seeking an alternative to traditional medication. We reviewed a range of sleep supplements to help you find a product tailored to your needs. Best sleep supplements at a glance JUMP TO REVIEWS Best capsules Paused Sleep Aid, £19.99 Verve Eclipse Duo, £50 OTO Night Time Complex, £34 Together Health Night Time, £14.99 Vitl Sweet Sleep, £6.70 Best tablets Healthspan NightTime 5-HTP, £19.54 Best powders Ancient & Brave True Nightcap, from £32 Jump to section: Best sleep supplements to buy in 2026 Which botanicals are good for sleep? What makes a good sleep supplement? How to make the most of a sleep supplement Who should take a sleep supplement? What we looked for in sleep supplements How we tested sleep supplements All supplements were tested within the same time period, with observations recorded based on the testing criteria. We included samples from various manufacturers, offering diverse formats such as capsules, gummies, soluble offerings, liquids and sprays, with a range of price points to suit different budgets. The key areas we assessed were as follows: Taste and flavour: is the consuming experience pleasant? Nutrient profile: which active ingredients are included and are they at effective amounts? Additives: does the supplement contain additives, for example: preservatives, artificial sweeteners or colourings? Dietary requirements: does the product meet any specific dietary needs – is it vegetarian, vegan? Value for money: how does it compare to other products on a cost-per-day basis? Best sleep supplements to buy in 2026 Best capsules Paused Sleep Aid Available from Paused (£19.99), Amazon (£17.99) Star rating: 5/5 Paused Sleep Aid offers a straightforward, fuss-free approach to improving sleep. Each bottle contains 30 servings, with two neutral-tasting capsules to be taken an hour before bed. The formula is free from GMOs and gluten, suitable for vegetarians and vegans, and contains no unnecessary additives. Packaging is practical and convenient. It's basic and easy to incorporate into a nightly routine and offers good value for money. Available from: Paused (£19.99) Amazon (£17.99) Verve Eclipse Duo Available from Verve (£50) This is a premium dual-capsule system designed for evening and bedtime. The capsules are neutral in flavour and relatively easy to incorporate into your nightly routine, however, if you're prone to forgetting to take supplements, then having to take two products at different times in the evening may prove inconvenient. The glass jars are attractive and practical, with refill pouches available for ongoing use. Each serving contains a blend of botanicals, amino acids, vitamins and minerals including Montmorency cherry, lemon balm, magnesium and reishi mushroom. The formulation is clean and all-natural, though not explicitly labelled vegan. Despite a higher price point compared to typical supplements, the convenient format and thoughtful formulation add to its appeal. Available from: Verve (£50) OTO Night Time Complex Available from OTO (£34) Star rating: 4.5/5 OTO Night Time Complex offers a premium blend of ingredients including Montmorency cherry, reishi mushroom, chamomile, ashwagandha and lemon balm. The vegan capsules are free from additives and come in recyclable, luxe-looking packaging. Easy to take with a neutral flavour, this supplement is on the pricier side but justifies its cost with high-quality ingredients. Available from: OTO (£34) Together Health Night Time Available from Superdrug (£14.99), Bodykind (£11.99), Together Health (£14.99) Star rating: 4/5 This handy, plastic-free compostable pouch houses one month’s supply. The USP of this product, aside from the environmentally friendly packaging, is the unique blend of five forms of highly bioavailable natural marine magnesium and 100 per cent NRV of 5-HTP and natural hops to promote relaxation and sleep. It is recommended you take two capsules per day 30 minutes before bed, but this didn’t pose a problem as the tablets are average size and tasteless. Available from: Superdrug (£11.99) Bodykind (£11.24) Together Health (£14.99) Vitl Sweet Sleep Available from Amazon (£6.66), Holland & Barrett (£6.70), Vitl (£11.99) Star rating: 4/5 An optimum serving of B6 and zinc, plus magnesium to support normal cognitive function, the onset of sleep and healthy melatonin levels. The capsules also contain lemon balm and sweet cherry to calm you as you drift off. Available from: Amazon (£6.36) Holland & Barrett (£6.70) Vitl (£11.99) Best tablets Healthspan Night Time 5-HTP Available from Pharmacy2U (£22.99), Healthspan (£19.54) Star rating: 4.5/5 An optimum source of B vitamins B3, B6 and B12, all of which contribute to a calmer body and mind. It contains 100 per cent NRV of 5-HTP, an amino acid that is converted to melatonin and serotonin – both of which are brain chemicals that can influence mood and sleep. The 5-HTP is from Griffonia seed, one of the rare natural sources. Plus, it contains magnesium to support muscle and nerve function. Available from: Pharmacy2U (£20.69) Healthspan (£19.54) Best powders Ancient & Brave True Nightcap Available from The Natural Living Shop (£26), Ancient & Brave (£32), Healf (£25.60) Star rating: 3.5/5 Another powder formulation, this time with a lemon and ginger flavour. The recommended amount is 6g, which is one rounded teaspoon, and again it required regular stirring to make sure the heavier parts didn’t sink to the bottom of the mug. The ginger flavour is strong and a little spicy. Available from: The Natural Living Shop (£26) Ancient & Brave (£32) Healf (£32) Amazon (£32) Which botanicals or minerals are good for sleep? When looking at sleep supplements there are a few key vitamins, minerals, herbs and other nutrients to look out for. Here we have compiled our shortlist: Magnesium Magnesium is an essential mineral involved in muscle relaxation and stress reduction. Some studies suggest that magnesium influences both sleep quality and quantity. It’s easy to get enough through diet, but if you are looking to supplement, the NRV is around 300mg, and look for magnesium glycinate which has been shown to be the best tolerated and most useful for insomnia. Vitamin D Growing evidence has demonstrated that vitamin D has a role in sleep regulation. Specifically, vitamin D deficiency can increase the risk of sleep disorders and is associated with sleep difficulties, shorter sleep duration, and waking through the night. Are you getting enough vitamin D? If not, consider these supplements. Vitamin C Vitamin C may impact sleep. Some research has shown low levels of vitamin C corresponding with short sleep. Quite a few of the supplements we looked at contained vitamin C, most notably in the form of Montmorency and Acerola cherries, selected for their ability to aid sleep. L-Theanine A naturally occurring amino acid that occurs in the leaves of tea plants. A small body of research suggests that L-Theanine supplements can reduce stress and anxiety, boost relaxation, and improve sleep. Combining L-theanine with magnesium might enhance its benefits. Tryptophan Tryptophan is another amino acid. It is converted to 5-HTP and serotonin which can help with mood and help with better quality sleep. It’s not readily available as a supplement, but it can be found in foods such as turkey, eggs, cottage cheese and oats. 5-HTP 5-HTP is a compound made in the body from tryptophan and is used to make serotonin. Serotonin is a critical neurotransmitter which can help moods and sleep. Increasingly, 5-HTP is featuring in sleep supplements in the form of around 100mg of Griffonia seed extract. Valerian Valerian is a herbal sleep aid made from the roots and stems of the valerian plant. Limited evidence suggests that taking 300 to 600 milligrams of valerian up to an hour before bedtime can help people fall asleep and improve their sleep quality. Hops Hops are a well regarded natural sedative that calm nerves, lower body temperature and help you to fall asleep. Studies suggest that when hops are combined with valerian it helps improve the sedative effects, enhancing sleep onset and quality. Passion flower This flowering vine is believed to help with insomnia by aiding relaxation and supporting the reduction of anxiety. Similarly to hops, it is often used in combination with other sleep inducing herbs like valerian or lemon balm to enhance its overall sedative effects. Lemon balm Lemon balm has mild sedative properties which help calm the mind and body. It is well documented for its anxiety reduction effects, and may be useful for those who suffer with a ‘racing mind’ and frequent night wakings. What makes a good sleep supplement? While the above ingredients all have helpful properties, the combination and levels of these within individual supplements are key. For example, some nutrients are synergistic, which means they work together to exert benefits. L-theanine synergises with melatonin or magnesium for better sleep quality. Black pepper enhances the bioavailability of ashwagandha, which is thought to reduce cortisol and enhance the effects of melatonin. 5-HTP paired with magnesium and B6 can enhance melatonin. High doses of a single ingredient, however, may lead to unwanted side effects like grogginess or digestive discomfort which might impact on sleep. How to make the most of a sleep supplement Sleep supplements should be taken at bedtime, most commonly 30-60 minutes before bed. This allows the sleep-inducing nutrients time to work. Like with most supplements, being consistent is important. Take the supplement at the same time each night if you can. Some state that they can be taken without food, others might be better absorbed if accompanied by a light snack. Fat-soluble nutrients like vitamin D or valerian root paired with a healthy fat like avocado or nuts may help. Tryptophan-rich foods like bananas, turkey and cottage cheese can help to boost serotonin and melatonin production, so could be a good choice if you’re looking for a late snack. Who should take a sleep supplement? Sleep is important for our health, as our bodies do most of their renewal and recovery while we are asleep. Broken sleep can affect our mood and ability to concentrate. In the long term, poor sleep can affect the immune system, increase stress hormones and impact our weight. Sleep supplements are not suitable for children, or for use during pregnancy or breastfeeding. Do not combine herbal sleep supplements with melatonin, unless advised by a professional. The sleep supplements may have reduced effect if you are consuming a lot of caffeine, for example from coffee and energy drinks. Avoid driving or operating heavy machinery if you are regularly taking a sleeping aid as it may make you drowsy and reduce reaction times. Consult with a doctor if you're under medical supervision, taking medicines for another condition, or experience any adverse symptoms since starting to take sleep supplements. If you are struggling with persistent insomnia, please consult a doctor. More sleep supplements tested BioCare Sleep Powder, £31.29 Related content How to sleep better 10 tips to improve your sleep hygiene How to get to sleep How to wake up early in the morning More health-focused reviews Best magnesium supplements Best calcium supplements Best iron supplements Best vitamin D supplements Best omega-3 supplements Best vitamin B12 supplements Best probiotic supplements Best turmeric supplements Best vitamin C supplements Best ashwagandha supplements Best multivitamins Best sleep trackers Best sleep earplugs Best immune support supplements
The best ashwagandha supplements 2026 – for anxiety, stress, focus and sleep
You may have seen this herb recommended for reducing anxiety and stress and improving focus, sleep and immunity – but can a supplement really provide all these benefits? Our expert nutritionist hunts out the best options
Ashwagandha is a powerful adaptogen that has been used in Ayurvedic medicine for over 4,000 years. Adaptogens like ashwagandha help the body manage stress by targeting cortisol, the stress hormone, promoting balance and calm. Renowned for its versatility, ashwagandha supports both mental and physical wellbeing. It is celebrated for reducing stress and anxiety, improving sleep and enhancing mood. Additionally, it boosts cognitive function, aiding memory and attention, and combats physical exhaustion, making it a valuable supplement for those with busy lifestyles, or athletes seeking performance support. Beyond stress relief, ashwagandha benefits overall health by regulating blood sugar and lipid metabolism, bolstering immune function and improving energy levels and stamina. Its ability to relax the nervous system makes it a natural choice for fostering calm and reducing insomnia. Whether you're managing stress, enhancing physical performance or seeking better focus and rest, ashwagandha supplements offer a holistic solution for improved health and vitality. We've reviewed a range of ashwagandha supplements to help you select the best option to meet your needs. JUMP TO REVIEWS Why you can trust Good Food reviews This guide on the best ashwagandha supplements was created by a qualified nutritionist, who drew on both scientific evidence and clinical knowledge to assess each product. We looked at the type of ashwagandha extract used, dosage per serving and whether the formulation included other ingredients that might affect its effectiveness or tolerance. We also considered practical details, such as how easy the supplements were to take, the taste or texture where relevant and whether the cost felt fair for the quality and strength provided. As with all Good Food reviews, findings were not shared with manufacturers or retailers before publication, and no payment was accepted for positive coverage. The result is independent, expert-informed advice to help you choose ashwagandha supplements you can feel confident about adding to your routine. What we looked for in ashwagandha supplements All ashwagandha supplements were tested against set criteria, with detailed notes recorded during the process so results could be compared fairly. We included options from a range of brands at different price points, in formats such as capsules, liquids and gummies, to reflect the variety available on the market. We focused on the following areas: Taste and flavour: for gummies and liquids, we noted whether they were pleasant to take daily and whether any aftertaste made them harder to stick with long-term Strength: we checked how much ashwagandha was provided per serving and compared this to amounts commonly used in research to gauge whether the product delivered an effective dose Additives: ingredient lists were reviewed for extras such as preservatives, artificial sweeteners or colourings, highlighting products with simpler formulations Dietary requirements: we looked at whether supplements were suitable for specific needs, including vegetarian or vegan diets Value for money: we worked out the cost per day and weighed this against strength, formulation and overall quality to see how each product compared Best ashwagandha supplements at a glance: Best ashwagandha tablets Prowise Super Strength Ashwagandha, £9.99 WeightWorld High Strength Ashwagandha KSM-66 1500mg, £9.99 Vitabiotics Ultra Ashwagandha 600mg Root Extract, £14.95 Best ashwagandha capsules: Dr Vegan Ashwagandha KSM66, £12.99 ESN Ashwagandha Capsules Ashwa+, £19.99 Solgar Ashwagandha Root Extract, £14.48 Healthspan Ayurvedic Ashwagandha 500mg, £16.19 WeightWorld Ashwagandha with Organic Black Pepper 605mg, £12.99 Vitabright Organic Ashwagandha Premium KSM-66 with Black Pepper 550mg, £19.99 Together Health Organic Ashwagandha Whole Root Extract 500mg, £11.99 Wild Nutrition KSM-66 Ashwagandha Plus Magnesium, £26 Purolabs Puro Ashwagandha KSM-66 and Black Pepper 505mg, £34.99 MyVitamins Ashwagandha KSM-66 500mg, £5.39 Cytoplan Organic Ashwagandha 500mg, £15.49 Best ashwagandha liquid sachets Zooki Ashwagandha Liquid sachets, £29.99 Jump to section: Best ashwagandha supplements 2026 How much ashwagandha should I take? When to take ashwagandha What format of ashwagandha is best? Best ashwagandha supplements 2026 Best ashwagandha tablets Prowise Super Strength Ashwagandha Available from Prowise (£9.99) Star rating: 5/5 Easy to take daily, the tablet has a dried fruit or sultana-like aroma but doesn't taste of it. The high-strength 1500mg root extract offers good value at just 5.5p per dose, with 180 tablets per bottle and bulk discounts available. The tablet is simple to prepare and swallow with water, making it easy to incorporate into a routine. Manufactured in the UK to GMP standards and suitable for vegans, it is free from common allergens and additives are kept to a minimum. Packaging is straightforward and convenient for storage. Available from: Prowise (£9.99) WeightWorld Ashwagandha KSM-66 Available from Amazon (£9.98), WeightWorld (£9.99) Star rating: 5/5 This supplement provides a six-month supply in one bottle which makes it great value for money. Despite the low price point, the quality is high as it includes 1500mg of ashwagandha which is above the standard amount of 500mg. KSM-66 is a highly concentrated extract of ashwagandha which has been extensively researched for its health benefits. The small tablet size makes this supplement easy to take, especially for those who struggle with the size of some capsules. Available from: Amazon (£9.98) WeightWorld (£9.99) Vitabiotics Ultra Ashwagandha Available from: Vitabiotics (£14.95) Star rating: 4/5 Vitabiotics Ultra Ashwagandha contains 600mg of root extract plus vitamins B6 to help support tiredness, fatigue and contribute to normal psychological function. Available from: Vitabiotics (£14.95) Best ashwagandha capsules Dr Vegan Ashwagandha KSM66 Available from Dr Vegan (£12.99) Star rating: 5/5 Ashwagandha in capsule form fits neatly into a morning or evening routine. The compostable pouch opens easily and keeps contents fresh. With a neutral taste, each serving provides 500mg KSM-66 root extract with five per cent withanolides, a clinically backed form with proven absorption. Vegan, allergen free and additive free, it’s well priced at about 43p per day and feels high quality for a single-ingredient supplement. Available from: Dr Vegan (£12.99) ESN Ashwagandha Capsules Ashwa+ Available from ESN (£19.99) Star rating: 4.5/5 ESN Ashwa+ capsules contain patented KSM-66 ashwagandha root extract alongside magnesium, zinc and vitamin B6 to support stress management and inner balance. The two-capsule daily serving is easy to swallow and convenient for both training and everyday use. Our testers found it to be a high-quality, multi-ingredient option for daily support. Available from: ESN (£19.99) Solgar Ashwagandha Root Extract Available from Amazon (£14.48) Star rating: 4/5 While not the cheapest we tried, these ashwagandha tablets are still good value at just 4p per tablet, with 60 tablets per bottle. We marked them down slightly as they contain 300mg of ashwagandha, which is at the lower end of recommended dosage. Compared to some others which had a detectable smell, these are very neutral with no aftertaste either. Testers liked the glass bottle which they felt looked high quality, despite the price point. Available from: Amazon (£14.48) Healthspan Ayurvedic Ashwagandha Available from Pharmacy2U (£16.19), Healthspan (£16.19), Amazon (£18.99) Star rating: 4.5/5 One of only a few of the tried-and-tested ashwagandha supplements to contain extra nutrients. This supplement not only contains 500mg of Ashwagandha KMS-66, but also 100% of the NRV for vitamins B6 and B12, therefore further enhancing the benefits to energy levels. Available from: Pharmacy2U (£16.19) Healthspan (£16.19) Amazon (£18.99) WeightWorld Ashwagandha with Organic Black Pepper Available from Amazon (£12.99), WeightWorld (£12.99) Best value for money Star rating: 4.5/5 Another great supplement from Weightworld providing six months supply, so just 6p per capsule. It's a slightly bigger capsule size, but with the addition of black pepper to aid absorption. One capsule contains 600mg of ashwagandha root per capsule with 5mg of black pepper to provide a decent dose. Available from: Amazon (£12.99) WeightWorld (£12.99) Vitabright Ashwagandha Premium Available from Amazon (£14.99), Vitabright (£19.99) Star rating: 4.5/5 Here you get 90 tablets, or three months supply of ashwagandha capsules making it a convenient and good value for money supplement for everyday use. It contains 550mg of KSM-66 ashwagandha plus black pepper to aid absorption. The capsules are tasteless, but there is a slight smell of pepper as you open the jar (which may cause you to sneeze!). Available from: Amazon (£14.99) Vitabright (£19.99) Together Health Organic Ashwagandha Available from Amazon (£9.97), Together Health (£11.99) Star rating: 4.5/5 A handy resealable, protective and travel friendly packet containing 30 highly absorbable Ashwagandha KSM-66 capsules. We were really impressed with the novel packaging of this one – plastic free and compostable giving it some great environmental credentials. Available from: Amazon (£9.97) Together Health (£11.99) Wild Nutrition KSM-66 Ashwagandha Plus Available from Amazon (£25), Wild Nutrition (£26) Star rating: 4/5 Wild Nutrition’s Ashwagandha Plus provides 30 days supply. They recommend two capsules a day, so not suitable if you don’t like swallowing capsules, but the addition of magnesium has been shown to tackle tiredness and fatigue. Wild have a strong ethical stance, using sustainable ingredients from an organic farm. Available from: Amazon (£25) Wild Nutrition (£26) Purolabs Puro Ashwagandha Available from Purolabs (£34.99), Amazon (£31.49) Star rating: 4/5 Here you get 60 capsules or two months supply of ashwagandha KSM-66 and black pepper, making it convenient for everyday use. It contains 500mg of ashwagandha KSM-66 and 5mg of black pepper to aid absorption. Available from: Purolabs (£34.99) Amazon (£31.49) MyVitamins Ashwagandha KSM-66 Available from Cult Beauty (£5.39), MyProtein (£4.49), Look Fantastic (£4.99) Star rating: 4/5 Just one months’ supply of ashwagandha KSM-66 500mg. Still fairly affordable but doesn’t contain any other nutrients. Available from: Cult Beauty (£5.39) MyProtein (£4.49) Look Fantastic (£4.49) Cytoplan Organic Ashwagandha Available from Cytoplan (£15.49), Supplement Hub (£15.49) Star rating: 4/5 60 easy-to-take capsules providing 500mg of ashwagandha per capsule. You can choose to take two per day if you wanted to increase the amount, but it would result in buying more often. Available from: Cytoplan (£15.49) Supplement Hub (£15.49) Best ashwagandha liquid sachets Zooki Ashwagandha Liquid Sachets Available from Victoria Heath (£29.99) Best liquid Star rating: 4/5 This is the only liquid formulation on the list. It has a distinctive taste due to the passion fruit flavouring plus the addition of 100mg of curcumin (turmeric) in the sachet. Curcumin is loaded with health benefits, too. The 30-day supply of sachets are easy to take, either on their own or added to drinks/foods if you find the taste a bit too strong. Each sachet contains 500mg of ashwagandha KSM-66 with liposomal encapsulation for four times higher absorption. They don’t need to be stored in the fridge so are an easy on the go option, too. Available from: Victoria Heath (£29.99) How much ashwagandha should I take? The recommended dosage of ashwagandha can vary depending on factors like the specific supplement form, the reason for taking it, and the individual health needs. Studies suggest doses of around 300-600mg of ashwagandha extract taken once or twice per day is effective for general wellness and stress relief. 500-600mg per day, often taken in the evening, is recommended for sleep improvement and anxiety support. The general upper limit is 1000-1500mg per day. However, many people find benefits with much lower doses of around 300-600mg daily. If in doubt, it’s best to start with a lower dose and gradually increase the amount, under guidance from a healthcare provider. Taking too much can lead to side effects including stomach upset, diarrhoea or nausea. It may also lead to drowsiness because of its calming effects. When to take ashwagandha The best time of day to take ashwagandha depends on the reason for taking it. For stress and anxiety, it is best taken in the morning to help manage daily stress levels. If you’re looking for support with sleep, taking it in the evening may be better. Some people find that splitting the dose between morning and evening offers more consistent benefits. Ashwagandha is best absorbed with food – so taken with a meal. This can also minimise any potential stomach upset. Some research suggests pairing ashwagandha with black pepper to aid absorption and bioavailability. What format of ashwagandha is best? The type of ashwagandha depends on your health goals, personal preference and how the body tolerates it. These are some popular choices: Capsules or tablets – are convenient, easy to dose and generally more standardised. Look for a high concentration extract like KSM-66 or Sensoril, which contain 5-10 per cent withanolides*. Capsules or tablets generally provide 300-600mg per day. Liquid extracts – are quickly absorbed and easily added to a drink. They are highly concentrated, so you might need less. They are suited to those who struggle to swallow capsules. Gummies – are convenient and provide a sweet, palatable way to consume ashwagandha which make they easy to take. However, they may contain added sugars/fillers. Typical dosage is 1-2 gummies per day. *Withanolides are the primary active compounds that contribute to the health benefits of ashwaganda. These compounds are known for their adaptogenic, anti-inflammatory and antioxidant properties. High quality ashwagandha supplements are often standardised to contain 5-10 per cent withanolides, ensuring potency. Two popular extracts are KSM-66 and Sensoril. KSM-66 is a popular form of root extract containing 5 per cent withanolides. It is well researched especially for stress relief, energy and improved physical performance. Sensoril is another standardised extract, typically with higher withanolide content (10 per cent or more) designed for relaxation, stress reduction and improved sleep. Powdered ashwagandha root is the traditional form available in powder which can be mixed with water, smoothies or other beverages. It is favoured by those who prefer a natural and unprocessed option but the taste is quite strong so some find it harder to consume this way. Since ashwagandha is a herb and not considered an essential nutrient, there are no set nutrient reference values or recommended daily allowances. The optimal dosage may also depend on the specific health benefits you seek, such as stress relief, immune support, cognitive enhancement, or physical performance. 500mg of full-spectrum KSM-66 ashwagandha should be enough to start feeling the benefits. Other ashwagandha supplements tested: Feel Ashwagandha + Mushroom complex: 3.5/5 - Feel (£46.74) Related content What are the symptoms of anxiety Natural remedies for anxiety What to eat for more energy Top 10 energy-boosting lunches Top 10 mood-boosting foods Best supplements for energy More health-focused reviews Best personalised nutrition tests Zoe review Best collagen supplements, tried and tested Best protein powders Best vegan protein powders Best protein bars Best vegan protein bars Best kombucha Best meal prep containers Best high-protein snacks Best healthy cereals Best magnesium supplements Best iron supplements Best vitamin D supplements Best omega-3 supplements Best vitamin B12 supplements Best probiotic supplements Best turmeric supplements Best biotin supplements Best supplements for perimenopause Best menopause supplements Best multivitamins Best sleep trackers Best sleep earplugs
Find out why fibre is crucial for digestion and your overall health, plus discover the top fibre-rich foods you should be eating more of
With the rise of ultra-processed foods and busy lifestyles, fibre intake has significantly declined, while certain health conditions such as cardiovascular disease, obesity and some cancers have increased. Here, we take a look at why fibre is so important, the different types of fibre, and the best foods to eat more of to increase your intake. Next, discover what is fibre?, healthy high fibre, the truth about how much fibre you need, what the low-fibre diet is and 6 reasons to eat more beans and pulses. Why is fibre so important? Dietary fibre is the indigestible part of plant foods that passes through your digestive system relatively intact. It passes through our stomach and intestine mostly unchanged and then forms part of the stool. Foods high in fibre support digestive health by promoting regular bowel movements and preventing constipation. But fibre does so much more than that! It also helps control blood sugar levels, supports heart health, and keeps you feeling full longer, which can help with weight management. Soluble vs insoluble fibre There are two main types of dietary fibre: soluble and insoluble. Soluble fibre dissolves in water to form a gel-like substance that moves slowly through the digestive tract. It can help prevent constipation, lower blood cholesterol and balance glucose levels. Foods rich in soluble fibre include oats, legumes, apples and citrus fruits. Insoluble fibre does not dissolve in water, and adds bulk to our stools, which helps promote regular bowel movements and prevents constipation. Insoluble fibre is an essential fuel for our gut bacteria. It is found in wholegrains, nuts and many vegetables. Both types are important, and a well-balanced diet should include a variety of both. How much fibre per day? It is recommended that adults consume 30g of fibre per day, but more than 90% of adults in the UK don’t reach that target, according to the National Diet and Nutrition Survey. The average is around 15-18g daily, half the recommended amount. By incorporating fibre-rich foods into your diet, you can easily boost your intake and enjoy the many benefits that come with it. 20 fibre-rich foods High-fibre legumes 1. Lentils Lentils are a powerhouse when it comes to fibre. One cup of cooked lentils contains around 15g of fibre, making them an excellent source of both soluble and insoluble fibre. They are also high in protein, iron and folate, making them a great choice for vegetarians and vegans. Add them to soups, stews or salads for a fibre boost. 2. Pearl barley Pearl barley is a source of the fibre beta-glucan. It also acts as a prebiotic, feeding the gut bacteria, promoting their growth and diversity and helping to lower cholesterol. Enjoy pearl barley in this barley, bacon & leek casserole, or in our barley & broad bean risotto. 3. Soya beans Soya beans feature the soluble fibre pectin which may help to lower cholesterol, balance blood sugar and support overall gut health. Make the most of soya beans in salads, such as this prawn, avocado & soya bean salad, or our puy lentil salad with soy beans, sugar snap peas & broccoli. 4. Black beans Black beans are another excellent legume high in fibre. One cup of cooked black beans provides around 15g of fibre. They’re rich in protein and iron and the soluble fibre they contain helps with blood sugar regulation and heart health. Use them in burritos, chilli or mixed into salads. 5. Cannellini, kidney & pinto beans As well as soya and black beans, other beans like cannellini, kidney and pinto are good contributors of fibre, including pectin, and as such may support gut health. Beans are also a great source of plant proteins and vitamins so are well worth including in your diet. Discover ways to cook with beans, and check out our bean stew recipe collection. High-fibre fruits 6. Apples Apples are a convenient and delicious source of fibre. A medium apple contains about 4g of fibre, including a good amount of soluble fibre in the form of pectin, which can help lower cholesterol levels. Eat them raw, grate them into salads, or bake them with a sprinkle of cinnamon for a healthy treat. 7. Pears Pears are another fruit that’s naturally high in fibre. A medium pear has about 5g of fibre, mostly in the skin. They also contain a good amount of soluble fibre, helping with digestion and blood sugar control. Eat them fresh, poached or sliced with some cheese or nuts for a healthy snack. 8. Avocados Not only are avocados a great source of healthy fats, they’re also loaded with fibre. One avocado contains around 10g, a mix of both soluble and insoluble fibre. They also contain potassium and antioxidants that support heart health. Mash into guacamole, spread on toast or slice into salads and wraps. 9. Prunes Prunes are a natural laxative, providing a sugar called sorbitol, which helps to soften stools and make them easier to pass. They're also rich in dietary fibre, which acts as a prebiotic, promoting the growth of beneficial bacteria in the gut. Eat as they are, or enjoy as a topping for porridge. High-fibre vegetables 10. Broccoli Broccoli is one of the best vegetables for fibre, with one cup offering around 5g. It also provides antioxidants, vitamins C and K, and other nutrients that support overall health. Steam or roast broccoli as a side dish or toss it into stir-fries and casseroles. 11. Sweet potatoes Sweet potatoes are not only a great source of vitamins A and C, but also provide about 4g of fibre per medium potato (skin-on). They contain both soluble and insoluble fibre, making them a great fibre-rich food. Roast them, mash them or slice them into fries for a healthier alternative to traditional potatoes. 12. Brussels sprouts Don't just eat sprouts for Christmas – this humble cruciferous veg is rich in soluble fibre, which helps to feed good gut bacteria, and also rich in sulphur, which may help to support the gut lining. Discover how to make brussels dazzle in our sprout recipe collection. 13. Artichokes Artichokes are rich in fibre and other nutrients which help to support several aspects of health, including heart health, digestion and liver health. Find out how to cook artichokes, try the leaves simply served with parmesan butter, and discover other versatile ways to enjoy them in our artichoke recipe collection. 14. Asparagus Studies suggest that the fibre in asparagus helps manage cholesterol levels by binding with bile fats and promoting their excretion. Enjoy asparagus in salads, risottos and traybakes, or try our asparagus soup. Other high-fibre foods 15. Almonds Almonds have around 14g of fibre per cup. Add almond butter to smoothies, use nuts in baking such as flapjacks, and add ground almonds to curries for a creamy, filling sauce. 16. Other nuts Nuts are a fantastic source of insoluble fibre, packed with vitamins, minerals and healthy fats. Alongside almonds, hazelnuts, pistachios and pecans are rich sources of fibre. Regularly including these tasty morsels in your meals and snacks can support the body in a variety of ways, including helping heart health, managing weight and enhancing overall wellbeing. 17. Oats Oats are particularly high in soluble fibre, especially a type called beta-glucan, which has been shown to reduce cholesterol levels and improve heart health. One cup of oats contains about 4g of fibre. Have a warm bowl of porridge for breakfast, try cold overnight oats or blend oats into smoothies for added fibre. 18. Chia seeds Chia seeds are tiny but mighty. Just two tablespoons contains about 10g of fibre, much of it soluble. They also contain omega-3 fatty acids, protein and various micronutrients. Add chia seeds to yogurt or smoothies, or make chia pudding for a fibre-rich snack. 19. Flaxseeds (linseeds) Studies show that flaxseeds support gut health and microbial diversity, improving stool consistency and cholesterol excretion. Rich in fibre, the seeds (sometimes known as linseeds) are most effective when milled or soaked in water. Try adding to your morning porridge, or into flapjacks. 20. Popcorn Air-popped popcorn is an easy way to increase fibre. A wholegrain, popcorn is a naturally nutritious snack – especially when prepared plain versus with sugar or salt – featuring antioxidants, vitamins and minerals. Try healthier popcorn in our rosemary, garlic & chilli popcorn. How should I increase my fibre intake? Adding more fibre to your diet doesn’t have to be complicated. By choosing whole, minimally processed foods and planning your meals to include fibre-rich foods, you can significantly increase your intake of fibre. Focus on variety – include fruits, vegetables, legumes, seeds and wholegrains to make sure you get both soluble and insoluble fibre. A few final tips: Start slow – increasing fibre too quickly can cause bloating or gas. Gradually add more in over time. Drink plenty of water – fibre works best when it absorbs water, helping to form softer, bulkier stools. Swap refined grains for wholegrains – choose brown rice, wholewheat bread and oats instead of white rice or white bread. Snack smart – keep high-fibre snacks like fruit, nuts and wholegrain crackers on hand. Fibre is one of the most underrated nutrients, yet it has far-reaching effects on health, from digestion and heart health to blood sugar and weight management. By incorporating these 10 high-fibre foods into your diet, you’ll be doing your body a huge favour. Further reading: What not eating enough fibre does to your body 10 ways to cut down on sugar I’ve been eating 30 plant foods a week for a year. Here’s why it’s easier than 5-a-day Healthy swaps: 5 simple changes to make Top 20 healthiest foods All health content on goodfood.com is provided for general information only, and should not be treated as a substitute for the medical advice of your own doctor or any other healthcare professional. If you have any concerns about your general health, you should contact your local healthcare provider. See our website terms and conditions for more information.
What is fibre and how to follow a high-fibre diet
Why is fibre important? Registered nutritionist Jo Lewin explains how upping your intake has a positive impact on your health. Plus, find recipes and tips for eating more fibre.
You may know that fibre is crucial for good digestion and gut health, but did you know there are different types of fibre which our bodies break down differently? Below you'll find everything you need to know about fibre, including how much you should eat a day, the side effects of not eating enough, and ways to get more fibre in your diet. Next, discover high-fibre foods to include in your diet, the truth about how much fibre you need, some high-fibre breakfast recipes, a guide to the IBS diet, and the health benefits of prunes. What is fibre? Fibre is the blanket term given to the non-digestible, mainly carbohydrate material found in plants. It is the part of the plant which our digestive enzymes can’t break down, so it passes through our digestive system relatively unchanged. That said, some of this fibre can be worked on by the many beneficial bacteria that live in our gut. Why is fibre important? Including enough fibre in your diet is essential, and not just for healthy bowel function. Adequate fibre may help: Lower your risk of heart disease, stroke and diabetes Help manage your blood sugar levels Support digestive efficiency Strengthen your immune defences Provide a boost to achieving weight-loss goals Studies have also found that by getting the recommended amount of fibre, you may reduce your risk of certain lifestyle-associated health issues, such as cancer, coronary heart disease and obesity. Are there different types of fibre? There’s a huge number of different types of fibre in our food, but they are commonly divided into two main groups, soluble and insoluble: Soluble – this type of fibre partially dissolves in water and takes on a gel-like appearance. It can be helpful for managing blood sugar and cholesterol levels, and for promoting fullness because it slows down stomach emptying. Foods which supply soluble fibre include oats, barley, apples and pears. Insoluble – insoluble fibre comes mainly from plant cell walls (cellulose) and does not blend or dissolve in water. It is resistant to digestion by our digestive enzymes, which means it passes through our gut relatively unchanged. It’s the roughage you often hear talked about because it helps speed the passage of waste material through your digestive system and stops you from getting constipated. Sources include wholewheat flour, wheat bran, popcorn, dried fruit, beans and pulses. In reality, different plant foods have varying proportions of both of these types of fibre. Some experts believe a more meaningful way of categorising fibre might be as either fermentable or non-fermentable by the microbes that live in your gut. How much fibre should I eat? Health experts recommend we eat at least 30g a day, depending on our age and gender – though very few of us achieve these levels. What are the health implications of not eating enough fibre? Inadequate amounts of fibre have been associated with conditions such as diverticulosis, bowel cancer and haemorrhoids. In addition, many modern lifestyle diseases such as obesity, diabetes and high cholesterol are associated with diets high in processed foods and low in fibre. This is because adequate amounts of dietary fibre may help with weight management by slowing down digestion (keeping us fuller for longer) and helping the release of glucose and insulin. Soluble fibre has been shown to help normalise cholesterol levels by binding directly to cholesterol, decreasing the chance of reabsorption and promoting excretion. Fibre also feeds our gut microbes; this beneficial community of microbes that live in our intestines support our health and maintain bowel regularity. How would I know if I am constipated? If you have to strain to have a bowel movement, have hard stools, infrequent or incomplete bowel movements, or experience any discomfort, you may have constipation. This condition affects women twice as often as men and is more common in people over 65. Although age is commonly listed as a cause of constipation, it is attributed more to lifestyle. Eating low-fibre, packaged or prepared foods, and taking certain medications or food supplements, combined with a lack of mobility, may contribute to the condition. If you are a woman in your reproductive years you may notice that your bowel habits change at various points in your menstrual cycle. Pregnancy is also a common but temporary cause, and constipation may also be caused by an underactive thyroid. It is normal to have one to three soft bowel movements each day. Optimal bowel transit time is 12 to 24 hours. Slow bowel transit time raises the risk of colon disease and contributes to other health problems. Bowel movements should be painless. If you experience pain or blood during a bowel movement, see your GP. How to get more fibre in your diet Making some easy and sustainable changes to your daily diet may help you achieve a greater fibre intake. You can do this by: Eating at least five portions of fruit and vegetables each day Making wholegrains the rule and processed grains the exception Starting the day with a high-fibre breakfast cereal (bran, oats or wholegrain) topped with dried or fresh fruit. Most cereals give an average of 3g fibre per serving Choosing wholemeal, wholegrain, granary or multi-seeded bread Adding legumes such as kidney beans, lentils and chickpeas to stews and casseroles Choose to keep the skins on potatoes Opt for high-fibre snacks such as fresh fruit, veg sticks, oatcakes, unsalted nuts or seeds, rye crackers and plain popcorn How do I know if a packaged food is high in fibre? Get used to reading labels, and look for foods that contain 6g fibre or more per 100g (or at least 3g per 100kcal) – these are considered to be high-fibre foods; those containing at least 3g of fibre or more per 100g (or at least 1.5g per 100kcal) are considered to be a ‘source’ of fibre. Is extra fibre safe for everyone? If you wish to increase the amount of fibre in your diet, do so slowly. A quick change from a low-fibre to a high-fibre diet may cause uncomfortable gas, cramps and bloating. In conjunction with increasing your fibre intake, be sure to keep fluid levels up to help make stools easier to pass. If you have been diagnosed with a condition such as diverticulitis or colitis, refer to your GP or healthcare professional for the correct dietary advice specific to your condition. High-fibre recipes to add to your daily diet Browse all our high-fibre recipes or try some of our top picks. Fibre at breakfast Choose wholegrain or brown toast topped with: Gigantes plaki Spiced spinach eggs Try high-fibre oats: Healthy porridge bowl Leftover porridge pancakes Peanut butter & date oat pots Fibre at dinner Add extra vegetables to lasagne or chilli: Five-veg lasagne Vegan chilli Add peas, beans and lentils to stews and casseroles: Spicy chicken & bean stew Giant butterbean stew Soups and salads packed with fibre: Corn, coconut & lentil chowder Puy lentil, spiced roast carrot & feta salad Warm roasted squash & puy lentil salad Warm chickpea chilli & feta salad Soaking or stewing dried fruit provides a great source of soluble fibre and makes a wholesome pudding: 10-minute winter fruit compote. Fibre as a snack See our smart high-fibre snack ideas: Blueberry bircher pots Warm Mexican bean dip with tortilla chips Rosemary, garlic & chilli popcorn For more like this, try... All you need to know about digestive health Top 12 healthiest fermented foods What to eat for better digestion Top probiotic foods This article was last updated by Kerry Torrens in December 2025. Kerry Torrens BSc. (Hons) PgCert MBANT is a Registered Nutritionist with a postgraduate diploma in Personalised Nutrition & Nutritional Therapy. She is a member of the British Association for Nutrition and Lifestyle Medicine (BANT) and a member of the Guild of Food Writers. Over the last two decades she has been a contributing author to a number of nutritional and cookery publications including Good Food. Jo Lewin is a registered nutritionist (RNutr) with the Association for Nutrition with a specialism in public health. Follow her on Twitter @nutri_jo. All health content on goodfood.com is provided for general information only, and should not be treated as a substitute for the medical advice of your own doctor or any other healthcare professional. If you have any concerns about your general health, you should contact your local healthcare provider. See our website terms and conditions for more information.
The diet that reduces your blood pressure AND cholesterol at the same time
With a mass of science behind it, and proven benefits to heart health, why isn’t this diet more well known?
If you’ve been told to watch your blood pressure or cholesterol, you might think this means strict calorie counting, expensive supplements, or giving up all your favourite foods. The good news is there’s a proven eating plan that requires none of that yet still delivers powerful health benefits. It’s called DASH, short for Dietary Approaches to Stop Hypertension. It was originally designed to lower blood pressure, but it's become evident that it also improves cholesterol levels, supports heart health and promotes overall wellbeing. What Makes DASH Different? Unlike fad diets, DASH isn’t about deprivation or complicated rules. It's a flexible, natural approach that encourages eating more of what your body needs, such as whole foods, and less of what it doesn’t, such as processed, high-salt foods. Research shows that following DASH can lower systolic blood pressure (the top number) by around five points, and the diastolic (bottom number) by about three points. It has also been shown to help lower LDL (bad) cholesterol, therefore reducing the risk of heart disease and stroke. And here’s the best part: no calorie counting, no weighing portions, no expensive supplements. Instead, DASH focuses on real, everyday foods that you can find at any supermarket. What is the DASH eating plan? The DASH diet emphasises nutrient-rich, whole foods that are high in potassium, calcium, magnesium, fibre and protein, all of which help regulate blood pressure and support heart health. The key principles are: Limit sodium/salt Increase intake of fruits, vegetables, whole grains, low-fat dairy products, lean proteins, nuts and seeds Reduce intake of red and processed meats, sugary drinks and sweets, and ultra-processed foods high in saturated and trans fats. The recommended daily servings based on a 2,000-calorie diet can be found here: What is the DASH diet? Exactly how good is it for you? The DASH diet is one of the most researched diets in the world. It’s backed by decades of clinical trials demonstrating its effectiveness and the following benefits: 1. Heart health Strong evidence links the DASH diet with lower risk of cardiovascular disease (CVD). This study found that following the DASH diet was associated with a 20% lower risk of CVD. This is because DASH principles improve risk factors such as blood pressure, lipids and weight. 2. Blood pressure DASH consistently lowers blood pressure, and this reduction in blood pressure is associated with a substantial reduction in major CVD. This means that the blood pressure reductions produced by DASH translate into meaningful reductions in the number of heart attacks and strokes. 3. Cholesterol Effects on lipids are smaller and more mixed than the blood pressure effect. However, research shows DASH tends to lower LDL cholesterol and triglycerides, while maintaining ‘good' HDL cholesterol. This can be linked to the diet's focus on high-fibre, nutrient-dense foods and lower intake of saturated fat. Ideal candidates for following the DASH diet are individuals with high blood pressure (hypertension), people with high LDL cholesterol or heart disease risk, those at risk of metabolic syndrome or Type 2 diabetes and adults over 60 seeking general healthy eating patterns. It is suitable for the general population and closely aligns with the Mediterranean diet. It is flexible and adaptable, which makes it great for different cultural food preferences and health needs. How to follow the DASH diet Here are some practical ways to change your eating habits to meet DASH criteria: 1. Fill half your plate with fruits and veggies >Aim for 4-5 servings of each per day by adding a fruit or vegetable to every meal and snack. 2. Switch to wholegrains Replace white bread, rice and pasta with wholegrain versions. 3. Choose low-fat dairy Include 2-3 servings of low-fat dairy, such as skimmed milk, low-fat yogurt or reduced-fat cheese, per day. 4. Prioritise lean proteins Opt for fish, poultry, beans and nuts instead of fatty/processed/red meats and try meat-free meals. 5. Cut back on sodium Target less than 2,300 mg/day (or less than 1,500mg for a greater benefit), by avoiding processed foods and using herbs, spices and lemon in cooking instead of salt. Check nutrition labels for information on sodium content. 6. Limit added sugars and sweets Avoid fizzy drinks and desserts, swapping for fizzy water and fruit. 7. Include nuts, seeds and legumes weekly Aim for 4-5 servings per week, such as small handfuls of mixed nuts, nut butter or beans in soups and salads. A week on the diet – your eating plan Here is a simple, realistic 7-day DASH meal plan (based on ~2000 calories per day), following the standard DASH guidelines above. Day 1: Breakfast: Porridge with skimmed milk and berries Lunch: Chicken/turkey and avocado sandwich on granary bread with salad Dinner: Baked fish, lentils and vegetables Snacks: Carrot sticks and hummus Day 2: Breakfast: Black beans, avocado and egg Lunch: Grilled chicken salad Dinner: Tomato courgetti Snacks: Low-fat yogurt and berries Day 3: Breakfast: Greek yogurt, fruit, oats and walnuts Lunch: Quinoa, black beans, corn and avocado Dinner: Turkey burger with sweet potato wedges and salad Snacks: Handful of unsalted nuts Day 4: Breakfast: Smoothie Lunch: Carrot and lentil soup Dinner: Stuffed peppers with quinoa and turkey mince Snacks: Apple and peanut butter Day 5: Breakfast: Wholegrain cereal, skimmed milk and chopped apple Lunch: Grilled salmon, broccoli and brown rice Dinner: Chicken casserole Snacks: Celery and low-fat cream cheese Day 6: Breakfast: Veg omelette with wholegrain toast Lunch: Wholemeal hummus wrap Dinner: Veggie chilli Snacks: Popcorn Day 7: Breakfast: Peanut butter, wholegrain toast and apple slices Lunch: Chicken stir-fry, mixed veg and brown rice Dinner: Curried cod Snacks: Banana and a handful of walnuts Among countless fad diets promising quick fixes, DASH stands out as an effective and sustainable diet. It’s about balance, variety and nourishment. It is one of the most researched and recommended diets for heart health, with additional benefits of improved energy and reduced risk of chronic disease. Even if you don’t have high blood pressure, adopting DASH principles like eating more fruits, vegetables and wholegrains can improve overall wellness. More wellness guides: What is the best exercise for weight loss? What is the cheapest healthy diet? What is a balanced diet for men? What is a balanced diet for women? All health content on goodfood.com is provided for general information only, and should not be treated as a substitute for the medical advice of your own doctor or any other healthcare professional. If you have any concerns about your general health, you should contact your local healthcare provider. See our website terms and conditions for more information.
Sorry, but we'll put money on the fact you're not eating enough fibre. Here's what it could be doing to your body…
With more than 90 per cent of us not eating enough fibre, discover the health consequences of foregoing this essential nutrient, and how to tell whether or not you’re smashing your daily target.
With our diets made up of more processed foods – think: white bread, rice and pasta – and fewer whole fruit and vegetables, the resulting lack of fibre increases the likelihood of digestive, weight and chronic disease issues. No wonder then that the social media craze for fibremaxxing has prompted many of us to question whether we’re getting enough. All about upping your fibre intake, fibremaxxing involves adding fibre-rich foods like prunes, wholegrains and beans to your diet or, when taken to extremes, boosting fibre further through supplements. Discover our gut-friendly recipes, find out the more about fibremaxxing and why eating 30 plant foods a week supports your gut health. Fibre might not be the most glamorous of nutrients, but it’s very much the unsung hero when it comes to keeping your body running smoothly. As tastes and food choices have changed, we’re eating more processed carbs and less fruit, vegetables and whole foods than ever. As a result, our fibre consumption has nosedived. In fact, dietary fibre intake across the globe is consistently lower than recommended amounts. Unfortunately, there are knock-on effects for our health: fibre plays an important role in digestion, weight management and lowering the risk of heart disease, diabetes and some cancers. This article will explore the harmful short- and long-term impacts on our bodies of not getting sufficient dietary fibre. Read on to find out why your morning croissant would be better swapped for a bowl of porridge. How much fibre per day should I be eating? In the UK, the guideline is 30g of dietary fibre per day for adults, but the latest figures suggest the average current intake is only 16g. Recommendations are proportionately lower for children, with daily recommendations at 15g for those aged two to five, 20g for those five to 11 and 25g for those 11-16. In the US, the target is 25g per day for women and 38g for men, but most adults are averaging just 16g per day. What are the symptoms of too little fibre? 1. Causes toilet troubles Without enough fibre, the digestive process slows down. Fibre adds bulk to your poo and helps it move through the gut, helping prevent constipation. But, without it, you might find yourself spending more time in the bathroom, having a difficult time straining to pass a poo. Do try drinking more water and sitting in the right position if you find things are getting stuck, but plenty of fibre will help keep things moving. Read more about why you may be constipated. 2. Can lead to piles Piles or haemorrhoids are swollen veins in the lowest part of your rectum or anus. They can cause painful lumps around your bottom that might bleed and itch. They’re thought to be worsened by constipation and straining to go to the toilet. Eating more fibre helps soften the stool and reduces your risk of piles. Try to include more soluble fibre from oats, fruits and legumes. 3. Makes you feel fatigued Low-fibre diets tend to include more processed foods, which are much higher in sugar. This causes your blood sugar levels to rapidly rise and fall. A similar pattern is experienced with energy levels: quick bursts of energy followed by fatigue and tiredness. Choose fibre-rich wholegrains for a slower release of sugars into the bloodstream, which will balance your energy levels. Plus, fibre has the added benefit of improving the quality of your sleep. 4. Gives you bumpy eyelids Soluble fibre (the kind found in oats, beans and fruit) acts like a sponge, soaking up excess cholesterol and getting rid of it with other waste in your stools. If you aren’t eating sufficient fibre to carry out this function, you might find your cholesterol levels are on the rise. Among the symptoms of high cholesterol are yellowish patches on the skin or bumpy eyelids. However, ask your GP for a blood test for reliable detection. Check out our guide on cholesterol testing. 5. Causes bad breath Bad breath can arise from poor digestion or more chronic gut-related issues. Often a lack of bowel movements can be traced to a low-fibre diet. Constipation-related halitosis is a sign of a medical condition and can be indicated by the smell of excrement on the breath. 6. Can lead to weight gain Fibre helps you to feel fuller for longer. Without it, you might find yourself snacking more – and grab-and-go snack foods tend to be ultra-processed and therefore higher in sugar and fat. Without fibre, you’re less likely to feel satisfied, so it’s easy to overeat, leading to unwelcome weight gain. 7. Causes mood swings Fibre slows down how quickly you absorb sugar into your bloodstream. This means that, without fibre, blood sugar levels can rise quickly after eating and crash shortly after, leaving you feeling tired and cranky. You’re more likely to reach for another quick fix and the cycle continues. Research has also shown low dietary fibre is linked to an increase in anxiety and depression. 8. Gives you spots Believe it or not, fibre even plays a role in your complexion. A low-fibre diet negatively affects the bacteria in the gut, depleting the production of anti-inflammatory compounds, which contribute to a healthy skin barrier via the gut-skin axis. So, when your digestive system isn’t running smoothly, the effects can show in the form of spots, acne or dry, dull skin. 9. Can lead to a painful condition called diverticulitis This one might sound a little scary, but a potential result of insufficient fibre intake can be small pouches forming in the wall of your colon. If these pouches (called diverticula) become inflamed or infected, they can cause severe pain and discomfort. Diverticulitis is more common as we age, but ensuring your diet includes plenty of fibre can help keep things in check. 10. Leaves your gut microbiome out of whack Another slightly scary-sounding one, dysbiosis occurs when the bacteria that live in the gut are out of balance. The gut is home to trillions of bacteria, commonly known as ‘probiotics’. Fibre serves as nourishment for probiotic bacteria to flourish. Without sufficient fibre, probiotic bacteria diminish, leading to a less-diverse gut microbiome. This imbalance, known as dysbiosis, can cause inflammation, digestive issues, fatigue and mood changes. How can I smash the daily 30g target? The good news is, it’s easier than you think to increase your fibre intake and achieve the daily target. That said, if you're not used to eating much fibre, increase your intake slowly – over weeks rather than days – to avoid digestive discomfort. Think about things you can add into your current diet, rather than taking things away. For example, swap white bread for wholegrain or granary; add some berries or a chopped apple to your breakfast cereal; snack on nuts, unsalted popcorn or veg sticks; and chuck in an extra handful of vegetables or legumes to your meals. Set yourself a challenge to reach a minimum of five-a-day or 30 plants per week to ensure a wide variety of foods (and types of fibre). Your body will thank you! Enjoyed this? Now read: What is fibre? 10 cheap ways to get enough fibre Does diet affect gut health? How to improve your digestion Top 15 probiotic foods to support gut health This page was reviewed on 30 October 2025 by Kerry Torrens. Jo is a registered nutritionist (RNutr) with the Association for Nutrition with a specialism in public health. Since graduating from the University of Westminster in 2010, Jo has worked in a variety of public and private contexts, delivering weight management programmes, community cookery projects, and corporate wellness packages. Alongside trying to grow more of her own fruit and veg at her allotment, Jo works as a Nutritionist and Health Coach for Second Nature. She has contributed articles to a number of nutrition websites, including BBC Good Food. All health content on goodfood.com is provided for general information only, and should not be treated as a substitute for the medical advice of your own doctor or any other health care professional. If you have any concerns about your general health, you should contact your local health care provider. See our website terms and conditions for more information.