Find out if the Human Being diet actually works for weight loss, the rules to follow and what you can eat during each phase
Hailed as a transformative way of feasting and fasting, the Human Being Diet joins the list of programmes claiming weight loss and wellness. But how different is this diet and could it be the answer to your weight-loss and energy goals? In the UK, about 45% of adults are trying to lose weight, and if you’re a woman, you’re more likely to be one of them. No surprise then that when a new diet hits our social media feeds, most of us are all over it! Enter the Human Being Diet (HBD), created by nutritionist and author Petronella Ravenshear. The diet is supported by a book of the same name and an accompanying cook book. It has a loyal community of Instagram followers who regularly post their personal results, practical tips and favourite recipes. Read more about popular diets such as the 5:2 diet, the keto diet and the Mediterranean diet. What is the Human Being diet? The HBD includes three meals a day using minimally processed, nutrient-dense and anti-inflammatory ingredients. Based on the principles of a Mediterranean diet, it involves eating plenty of vegetables and high-quality proteins, although less fruit and grains. Unlike certain other diets, the HBD avoids the use of meal-replacement products, such as shakes or bars. The diet advocates health first, allowing weight loss to come as a side effect. It does this by focusing on blood sugar and insulin levels. Doing so helps to balance hormones, reduce inflammation and eventually may lead to weight loss. The HBD also claims to teach you which foods suit you best, given your unique biology, and aims to reset your relationship with food, including how and when you eat. How does the HBD work? The diet claims to help transition you into a healthier way of eating by re-establishing your body’s natural balance, cutting out ultra-processed foods and focusing on nourishing 'real' foods. There are 10 rules and four phases, which take place over three months. Each phase sets out what you should eat and drink as well as the recommended timeline to complete the phase. The 10 rules of the HBD Eat three meals a day and fast for five hours between each meal, consuming only plain water between meals Begin each meal with a couple of bites of protein and eat one type of protein only per meal No oil or alcohol for the first 16 days No wheat or any other grain for the first 16 days No cardio for at least the first 16 days Drink the right amount of water (about 35ml for each kilogram of body weight) daily Eat one apple per day (with a meal) and only one type of fruit per meal Don’t eat for longer than one hour for each meal (except the weekly ‘treat’ meal) Finish eating by 9pm No sugar, honey or fake sugar, except at your weekly treat meal What can I eat on the Human Being diet? You'll be encouraged to eat vegetables and high-quality proteins, such as fish and eggs, as well as essential fats, with fruit in moderation. However, wheat and other grains are avoided during the initial phases of the plan. Phase one – preparation: 2 days The first 16 days (that's phase one and two) are viewed as a reset. During this time, food and drinks are severely limited so your diet may fall short of some essential nutrients and be hard to stick to. The aim of this period is to rebalance hormones and reset your metabolic health (how your body processes fats, sugars and other nutrients to produce energy). During the first two days, you can eat non-starchy vegetables, but you’ll be avoiding oils, grains, dairy and other protein foods, as well as fruit and alcohol. At this stage there is no need to fast for five hours between each meal. The plan also suggests taking epsom salts in warm water 30 minutes before breakfast to minimise detox symptoms. Phase two – reset: 14 days Throughout this phase, it’s recommended that you weigh your food so you have an equal ratio of protein to vegetables. You can start to build on the food groups you’re eating, but no oil, grains, sugar, the nightshade family of vegetables (which includes peppers and aubergines) or dairy foods. This phase focuses on eating three meals a day with a five-hour fast between each one. This allows your digestive system to rest and recover, encouraging your body to burn fat more effectively. You can enjoy an unsweetened black tea or coffee with a meal, but in between meals stick to water only. Phase three – burn: 10 weeks Phase three is designed to take place over at least 10 weeks, although some followers stay in this phase until they reach their target weight. You'll now be allowed a tablespoon of olive oil with each meal and a weekly, compulsory ‘treat’ meal that allows for more indulgent food choices. During this phase you’re encouraged to eat breakfast within one hour of waking. You'll gradually reintroduce the foods you’ve eliminated, while carefully assessing the impact these foods have on your body, so you can determine if the food is likely to suit you for the longer term. Phase four – forever Phase four, or the "forever phase", involves integrating the principles of the diet that work best for you. This will help you maintain metabolic balance, energy and wellbeing. The plan encourages followers to personalise their eating routines based on how their body responded to the earlier phases of the diet, while continuing to avoid foods that 'derail' them, such as wheat, dairy, or ultra-processed foods. You should also continue to avoid all forms of snacking, so that you maintain a fast between meals. What foods to avoid on the Human Being diet? You’re advised to avoid eating any food or drink not permitted, until you reach phase four. For example, during phase one and two, you should avoid high-sugar fruits and starchy vegetables, as well as grains, oil, dairy, sugar and alcohol. One of the most important rules of the diet is to fast for a minimum of five hours between each meal. The reason for this is to support the efficiency of your digestive system, allowing it to rest and process food completely. By incorporating a fast, you may help reduce inflammation, improve the sleep-wake cycle and support gut health. The weekly ‘treat’ meal is considered a key component of the plan because it may help sustain your new eating regime for the long term, plus the additional calories that you’re likely to consume may help to prevent a drop in metabolic rate and a potential plateau to your weight loss. Is the Human Being diet healthy? The diet aims to reset the body’s metabolism and balance by focusing on nutrient-dense foods and limiting processed ones. A core principle of the diet is to reduce inflammation and establish balanced blood sugar levels, following which many of its followers report weight loss, reduced joint pain, improved digestion and better energy and sleep. However, the initial 16 days of the diet are extreme and may have negative side effects, although these depend on your health prior to starting the HBD. One aspect which is not typical of any healthy eating plan is the avoidance of grains. Actually, nutritional guidelines advise we include starchy carbs in our meals, including cereals and wholegrains. In fact, regularly eating wholegrains is association with a reduced risk of heart disease, stroke and cancer, as well as diabetes and obesity. However, the approach adopted by the HBD focuses on a potential link between grain consumption and increased intestinal permeability, more commonly referred to as a ‘leaky gut’. This condition may lead to chronic inflammation and auto-immune disease, although not all experts agree. What side effects may you experience on the Human Being diet? Some dieters experience an increase in their cholesterol levels – this should be temporary and occurs as fat stores are broken down. Constipation may also be a side effect, especially during the initial 16 days. Again, this is thought to be a temporary problem as your body adapts to the new way of eating and should resolve as you progress through the phases. During the initial phases of the diet, when food intake is heavily restricted, you may experience light-headedness, headaches and tiredness. Positive side effects, claimed by HBD followers, suggest improvements to skin, digestion, reduced joint pain, increased energy and better sleep. What is the evidence for the Human Being diet? Followers of the HBD offer plenty of anecdotal evidence of its success, however there have been no scientific studies evaluating whether the HBD is effective for weight loss or any other of the cited health benefits. There are studies to support some of the principles on which the diet is based, such as fasting between meals to reduce inflammation and improve sleep, the possible detrimental effect of wholegrains on gut health, and the influence of ultra-processed foods and excess calorie intake on obesity. Who should not follow the Human Being diet? The diet claims it is suitable for those over the age of 18, with the exception of: athletes pregnant and breastfeeding mothers those undergoing fertility treatment However, underweight adults, the frail or elderly, and those with pre-existing medical conditions, including those with renal impairment or kidney disease, should seek advice from their GP. Furthermore, if you have or are recovering from an eating disorder, this diet is unlikely to be appropriate for you. Does the Human Being diet work? The HBD is a low-insulin diet and works by focusing on the food you eat, when you eat it, how you eat it and how frequently you eat it. The plan is designed to: reduce inflammation balance hormones re-establish blood sugar control Anecdotal reports suggest it promotes weight loss, sleep quality and boosts energy levels. The downsides of the plan include that you’re required to weigh your food, which some people may find inconvenient, stick to set meal times, avoid snacking and drinking anything other than water between meals, and eat in accordance with defined rules. Some dieters may find the initial days overly restrictive and tough to complete. Plus, if you’re a menstruating woman it may be best to schedule these phases during the first two weeks of your menstrual cycle. Eliminating grains and cutting back on fruit does seem counterintuitive given what most of us understand to be a healthy diet. In fact, you're likely to be lacking some essential nutrients. Importantly, the weekly ‘treat’ meal may promote disordered eating behaviours. While numerous HBD followers claim to have seen improvements in their health and are happy to share their success online, you should refer to your GP or healthcare professional before starting any new diet to ensure it is safe and appropriate for your individual circumstances. Enjoyed this? Now read… How much should I weigh? What is an anti-inflammatory diet? Top 10 anti-inflammatory foods Why are Mediterranean diets so healthy? 50 easy ways to lose weight 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. 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.
We asked 8 men their biggest health fear – then got an expert to answer them
Many men stay silent about their health, but speaking up can save lives. We explore key concerns, from heart health to stress, plus get expert tips from nutritionist Kerry Torrens and GP Dr Chintal Patel
When it comes to health, men have a bit of a reputation for adopting a 'head in the sand' approach, hoping that if a problem is ignored long enough, it will simply disappear. But, silence can be dangerous. In the UK, around 15 men die prematurely every hour, often from conditions that could have been prevented or treated earlier. From worries about ageing and fitness, to disease and mental wellbeing, these concerns are real – yet too often they go unspoken. In this article, we’re opening up the conversation around men’s health. We’ll explore the real worries men often think about but rarely discuss, from heart health and degenerative diseases to stress and nutrition. The aim? To show that these concerns are both valid and common – and that with the right support and small lifestyle shifts, men can take charge of their wellbeing with confidence. "Heart disease runs in my family" Frank, 27, Cork Heart disease is my biggest health concern because it runs in my family. My grandfather had severe heart problems throughout his life, including a triple bypass and several heart attacks, and I’ve been told I have a slightly irregular heartbeat. I usually feel fine, but sometimes my heart skips a beat or doubles up, which feels strange, almost like a reset. It doesn’t affect my daily life, but it does make me more conscious about looking after myself. I gave up smoking recently and I’m cutting back on alcohol and processed foods. I exercise regularly too, which I’m sure helps. One common misconception is that heart disease only affects older people. In reality, it can be hereditary and often develops over time, so taking care of your heart when you’re young really matters. When it comes to advice, I follow a mix of nutritional websites and Instagram accounts. The same themes often recur – olive oil, ginger, vegetables, fruit and eating earlier in the evening, as well as avoiding heavy carbs and refined sugars. I chat to my parents about heart health now and then, but not really with friends. It’s hardly pub talk, after all. Dr Chintal's advice Family history is a significant factor in heart health and it is sensible to think preventively at this age. Anyone with similar concerns should start with their GP, who can assess their cardiovascular risk. They will check your weight, blood pressure, smoking status, alcohol intake, and family history. They may also request blood tests, such as cholesterol or diabetes checks. If you are experiencing irregular heartbeats or palpitations, a GP will arrange an ECG or short-term heart monitor to determine the heart rhythm. Occasional ‘skipped beats ‘ in young healthy adults can be normal, but NHS guidance highlights red flags that need urgent review, such as chest pain, fainting, dizziness or palpitations lasting more than a few minutes. Lifestyle choices are central to prevention. NICE guidance emphasises regular exercise, a diet rich in vegetables, wholegrains and unsaturated fats, reducing salt intake and avoiding smoking. Your shift towards these habits is exactly what most clinicians recommend for long-term heart protection. Small, consistent steps taken early can meaningfully reduce future risk. For reliable information, the NHS website, the British Heart Foundation and GP practices are the most helpful starting points. If someone has a strong family history of early heart disease, a GP may also discuss further tests or referrals as needed. If you're keen to build healthier habits but aren't sure where to begin, take a look at our guide on how to start exercising. If you're finding it difficult to quit smoking, our advice on smoking and how it affects diet and nutrition can offer a helpful nudge. You can also turn to our guide to the healthiest vegetables for fresh ideas on how to work more of them into your meals. "I worried about losing my hair" Connor, 26, Brackley It’s a concern I’m slowly getting over with age – some might call it wisdom, but I think it’s more about perspective. Seeing my friends lose their hair has made me realise it’s not as big a deal as I felt it was when I was 18. The fear probably came from watching other people’s hairlines recede and worrying mine would be next. It’s definitely one of the main things men that I know feel self-conscious about, with colleagues and friends often styling their hair to disguise it. I’ll admit I still have a small habit of ruffling my hair to make sure my fringe sits right, checking it doesn’t look like it’s receding. I haven’t really come across any misconceptions about hair loss and I’ve never sought health advice on it, mainly because I’ve no idea if there are genuine ways to prevent it. The only person I talk to about it is my partner, and even then, it’s usually in jest. Kerry's advice Connor’s not alone; over 80% of men and almost half of all women share his concerns, with thinning hair or balding often starting before middle age. What we typically think of as male pattern baldness is largely genetic and often inherited from our mother’s family. So, Connor could check out his maternal grandfather or his mum’s brothers – if they’ve experienced hair loss, the chances are he has inherited the same balding pattern. Other types of hair loss, including a common kind called telogen effluvium, are often influenced by what we eat. It’s essential to understand the cause of your hair loss first, as this will determine whether a diet can help. Sadly, there is no magic bullet, but here are some steps to get you started: Eat a balanced, nutrient-dense diet Try caffeine-based shampoo Apply rosemary oil to your scalp – one study that compared rosemary oil to minoxidil (an over-the-counter treatment for hair loss) found both products led to similar results Consider trialling a red-light hair regrowth mask Get a full lowdown with our baldness guide. "A pain in my groin led to me seeing numerous specialists" Simon, 32, London I have had a dull pain in my groin that occurs sporadically and has been present since I was a teenager. The only thing I noticed that might have caused it was the need to urinate or standing up for a long time. When I was 24 and queueing for a toilet at a gig in some discomfort, I mentioned this to a friend and he said he thought I might have a hernia. This triggered a diagnostic journey that continues to this day. I have, at times, worried about what the underlying cause might be, and this has occasionally had an impact on my mental health. I have consulted with massage therapists, hip specialists, oncologists and urologists. No one has been able to find the cause of the problem, which I'm told is likely not psychosomatic, but rather simply undiagnosable. A year ago, I found out that I had issues with sperm motility and saw a second urologist, and he also thinks it's not linked. The problem is sometimes compounded by constipation, so when it's bad, I go through phases of making dietary improvements that do not last. I also try to stand for shorter periods of time to avoid aggravating it. I did worry it might be something so serious it would be life-threatening. But, at the start of the year, ahead of an MRI and colonoscopy that a specialist assured me I did not need, he said that if the pain had not killed me since the first symptoms occurred in my teenage years, it won't do so now. I tend to seek health advice from the NHS website, a variety of doctors, my mother, ChatGPT, my wife, friends and friends' parents, in that order. Dr Chintal's advice Longstanding discomfort of any sort can be frustrating to live with, especially when it has been present for many years and no clear diagnosis has been found. Groin pain has many possible causes, ranging from muscular strain and tendon irritation to nerve sensitivity, urology issues or bowel-related triggers, and some cases can remain difficult to label precisely, even after thorough assessment. For anyone with similar symptoms, the first port of call should be your GP, who can rule out conditions that need urgent treatment. They may examine the abdomen, groin and testicles, check for a hernia and review bowel habits. If required, they may arrange an ultrasound, MRI or blood tests, or refer to other specialists, depending on the pattern of symptoms. Red flags such as sudden severe pain, a new lump, testicular swelling, fever or difficulty passing urine should prompt urgent medical review. Constipation can aggravate groin and pelvic pain, so maintaining hydration, fibre intake and regular exercise may help reduce flare-ups. It's sensible to reference the NHS website and maintain continuity with a regular GP rather than seeking multiple opinions, as consistent care helps to build a clearer picture over time and prevents conflicting information. In addition, your GP has your full medical record to enable them to make an informed decision. Read our helpful guide on why gut health is so important, then explore what dehydration does to your body, and symptoms to look out for plus learn what is fibre? and simple, cheap ways to get enough fibre in your daily diet. "HIV is a constant worry" Gianni, 27, Bologna I have a long list of health worries; some might call me a hypochondriac, but it’s hard not to when you’ve seen how certain conditions affect people close to you. My biggest concerns are HIV and arthritis. I watched my grandfather struggle with arthritis and saw how much it affected his daily life. As for HIV, my worries focus on both the risk of transmission and the fear of contracting it myself. Neither concern affects my daily routine much, but the thought of HIV has made me more cautious in casual relationships. I always take the necessary precautions, yet it lingers in the back of my mind, one of those quiet and persistent worries you learn to live with. When I’m looking for advice, I usually consult doctors, check reliable online sources and talk with a few friends who work in healthcare. I also try to be open about it, especially when it comes to HIV. I think starting conversations helps raise awareness and break down the stigma that still surrounds the topic. It’s not something people should feel embarrassed or afraid to discuss. Dr Chintal's advice For anyone concerned about HIV, NHS guidance recommends regular sexual health screening, particularly if you have new or casual partners. Local NHS sexual health clinics offer confidential HIV tests, STI screening, and clear information on transmission and prevention, including pre-exposure prophylaxis (PrEP), which is available through the NHS for people at higher risk. Using condoms and testing regularly remain the most protective steps. Your instinct to seek information from trusted health professionals and reliable websites is great. Talking openly about HIV is incredibly helpful too, as awareness and removing the stigma are vital. For anyone with similar concerns, starting with speaking to your GP or attending a sexual health clinic would be advisable. Kerry's advice Witnessing a family member’s struggles with a chronic illness is both upsetting and heightens our awareness of how debilitating certain conditions can be. Arthritis is a common condition affecting approximately 10 million people in the UK. There are many types of arthritis, although they are all characterised by joint pain and stiffness. Focusing on an anti-inflammatory diet – think Med-style – can be useful because it naturally encourages the inclusion of so-called anti-inflammatory foods. These include oily fish, nuts, seeds, fruit and vegetables and healthy fats like olive oil, while minimising the consumption of processed foods, which are typically high in sugar and fat. Eating this way will support Gianni’s immune system and may help maintain his health and protect him from infections. Gianni is adopting the right approach to his concerns over HIV, and by eating well and practising the necessary preventative measures, he can continue to minimise his risk. Learn more about the Med-style diet. "My poor diet has led to worrying health problems" Brian, 27, London It might sound dramatic, but my biggest health concern is losing my toes – and no, it's not like I’m trekking through the Antarctic, I’m just an office worker who spends most of the day at a desk. The worry comes from something my doctor told me: I have irreversible nerve damage linked to my (admittedly subpar) diet. It’s a frightening thought. Whenever I reach for a jaffa cake instead of fruit or veg, I can almost see the doctor’s concerned face in my mind, though I’ll admit that doesn’t always stop me finishing the packet. Lately, I’ve made a real effort to turn things around. I’ve added more fruit and vegetables to my meals, started swimming regularly to boost my fitness and I’m now three weeks smoke-free – go me! I like to think that these changes are helping not just my toes, but also my health as I get older. One misconception people have is that I don’t take it seriously. I do, even if I tend to make jokes about it when talking to friends. They’ll often ask why I don’t just eat healthier, but for me, food has always been tricky, as new or unfamiliar things can feel stressful to try. I’m working on it, and while it’s not an overnight fix, I’m proud of the progress I’ve made. Dr Chintal's response Nerve-related symptoms can feel understandably frightening, especially when linked to lifestyle factors. For anyone with similar concerns, the first step is always a GP review. They may check blood tests for vitamin deficiencies, thyroid conditions, diabetes, or alcohol-related causes, as these are common contributors to nerve damage. If symptoms are progressing or unclear, your GP may consider a referral to a neurologist for review and possible nerve conduction studies. NICE guidance emphasises that lifestyle changes can significantly affect nerve health. Stopping smoking, moderating alcohol intake, increasing exercise and gradually improving diet can all help to prevent progression and support overall wellbeing. Importantly, dietary change doesn’t need to happen overnight. Adding one or two new fruits or vegetables to a weekly shop or swapping snacks for healthier options occasionally can be a realistic starting point. Small, sustained changes genuinely do make a difference. People who find adding food variety difficult may benefit from support from a dietitian or by following specific programmes aimed at building confidence with unfamiliar foods. It’s important to note that nerve damage does not always mean inevitable severe complications, especially when modifiable risks are addressed early. Regular follow-up with a GP ensures that symptoms are monitored and any new concerns are picked up promptly. If you think reducing your alcohol intake could support a healthier lifestyle, take a look at our ways to cut down alcohol and explore our best non-alcoholic and low-alcohol drinks taste tested for smart swaps. You can also read our guide on what is a balanced diet for men? for a clear starting point to help improve what you eat and when. "I have high cholesterol" Greg, 45, London God bless the NHS – if I hadn’t taken part in one of their free health checks, I’d never have known my cholesterol was high. Now that I’m aware, I’m doing my best to manage it by avoiding foods that can raise cholesterol, though I’ll admit I still tend to pick the things I enjoy over what I know is good for me. That choice usually comes with a slight pang of guilt afterwards. I think there’s still a lot of confusion around fats, saturated fats and dairy. The advice has changed over the years and many people still go by outdated information, so it’s hard to know exactly what’s best. Luckily, I feel I’m in safe hands: my wife, a health editor, is the first person I turn to for up-to-date advice and reassurance. Kerry's advice With a reputation for being a dangerous blood fat, it may come as a surprise to learn that cholesterol is essential for health, but having high levels of the wrong type may be a cause for concern. Greg is correct, there’s a lot of confusion surrounding cholesterol. We previously thought certain foods like eggs were to blame. We now know this is incorrect – only 2% of the fat we eat will be in the form of cholesterol, so you’d need to eat a lot of these offending foods! In the UK, the prevalence of high cholesterol is common, with 56% of men and 61% of women reported as having high levels, often starting from the age of 45. The good news is, there’s a lot you can do, such as: Cut saturated and trans fats – that’s red meat, butter and tropical oils like coconut, as well as fast food and takeaways Eat less refined, processed foods, like pastry, bread and biscuits Increase fibre-rich foods, especially oats and flaxseeds Eat a variety of fruit and vegetables Be more active If you smoke or vape, stop! Stick to government alcohol guidelines Find more information in our understanding high cholesterol guide. "Getting older comes with health issues" Johnathan, 52, London My biggest fear is losing the ability to be as active as I am now. That comes from experience – I’ve already had illness stop me from doing things I love. I can’t run anymore, I tire more easily and my gut often hurts. I can’t eat as freely as I used to. The fear goes deeper, though: my mum died when she was 52 after six years of aggressive cancer. It felt old at the time, but now that I am that age, it feels too young. My attitude to illness and ageing has changed a lot: it used to frighten me, but now I see it differently. We can’t stop the ageing process, but we can certainly accelerate it through our lifestyle, so I try to avoid that. I don’t drink or smoke, but exercise and eat reasonably well and prioritise my mental health. It’s taken me a few years to get here, but I’m much happier for it. I’ve come to believe that moderation isn’t always the answer; some things are best avoided altogether. Drinking, for example, is carcinogenic, no matter how we justify it. I enjoy listening to holistic health podcasts such as Feel Better, Live More and strive to take a balanced approach. I don’t see traditional and alternative medicine as opposites; the two can work together. For me, that might mean taking antidepressants alongside making lifestyle changes, rather than relying solely on one or the other. I’m more open now than I used to be. For years, I bottled everything up, but I’ve learned that the more we talk, the better. Hypochondria isn’t helpful, but nor is silence; as we get older, it’s better to get things checked than to ignore them. Kerry's advice Johnathan has a positive and balanced approach to the privilege that is ageing. However, his concerns around losing the ability to be as active as he is today are shared by many. Key to this is maintaining his physical strength and flexibility. Exercise is the most important tool to adopt for improving longevity and, more importantly, health span. Over a lifetime, the shape of that exercise will change, so although River may find running no longer suits him, there are countless other options, such as cycling or hiking. Another crucial factor to support healthy ageing is maintaining muscle strength through practices like resistance training, combined with some form of flexibility and balance training, like yoga, Pilates or tai chi. Johnathan should be sure to support this physical activity with a balanced diet that includes adequate protein for his age, gender, size and activity levels. This will help support muscle strength and minimise the risk of age-related muscle loss (sarcopenia). Discover more about protein with our helpful guide. "I wish I knew what caused my migraines" Jim, 33, Northumberland I suffer from severe but infrequent migraines. I only get a handful each year, but when they strike, they’re completely incapacitating: pins and needles down one side, facial weakness, slurred speech, visual disturbances, pain, dizziness and nausea. When I’m tired, stressed or nutritionally run down – or even when the seasons change – I can feel one coming. I often feel embarrassed about how much they floor me. It’s hard to explain to non-sufferers just how debilitating they are, and I sometimes worry people think I’m exaggerating. But, the reality is that I can’t work when they hit: the vision loss and sickness make it impossible to function normally, and I often fear the symptoms could signal something more serious. After an eye test, my optician referred me to St Thomas’s Hospital, concerned about the blurred margins around my optic disc, which is a possible sign of a more severe condition. My blood pressure was slightly high for my age, which added to the alarm. Following an MRI, the doctor reassured me that the shape of my optic disc was unusual but harmless, and the migraines were simply migraines. Still, it’s unsettling to have two professionals see the same evidence and draw opposite conclusions, that you’re either fine or facing an emergency. I’m aware of my hypochondriac streak and sometimes overcompensate by keeping quiet, waiting for symptoms to pass instead of seeking advice. It means I often bottle things up rather than talk openly with friends or partners about my health. Dr Chintal's advice Migraine, especially with symptoms like weakness, visual disturbance, or speech difficulty, can be extremely frightening, and it's very common to worry about more serious causes. For others experiencing similar episodes, an initial GP appointment is essential. Depending on symptoms, a GP will check blood pressure, examine the nervous system and may consider an MRI or referral to neurology in line with the NICE guidance for ‘red flag’ headache symptoms. Once serious causes are ruled out, the focus shifts to symptom management. GPs can offer acute migraine treatments, review lifestyle triggers and consider preventative medication if migraines are severe or interfere with work. Keeping a migraine diary, noting sleep, stress, diet and weather changes can help to identify individual patterns and triggers. If visual symptoms or eye pain occur, an optician assessment is also recommended, as they can detect optic nerve changes or raised eye pressure. Your experience of conflicting opinions can understandably be alarming. However, after a reassuring normal MRI scan the opinion may have changed and I hope this reduces the fear of a missed diagnosis. Many people feel embarrassed by how debilitating migraines are and worry about being labelled as hypochondriacs. However, NHS guidance stresses that migraines are a recognised neurological condition. Speaking early with a GP, rather than waiting or bottling concerns, is the most effective way to manage symptoms and gain confidence. We are here to help. For more information on migraines, read our articles on does food affect migraines? and migraine vs headache: a neurologist explains the difference. Enjoyed this? Check out: What is a balanced diet for men? Ways to lower cholesterol What is high blood pressure? How much exercise shall I do each day? Do supplements work? 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. Dr Chintal Patel is a long-serving GP for the NHS as well as a food content creator, cookbook author and our newest regular contributor. She has a passion for nutrition and lifestyle medicine and aims to help people approach cooking and eating in a way that supports overall wellbeing. @drchintalskitchen 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.
“I only poo twice a week. Is this normal?” And 10 more questions you always wanted to ask a gut health specialist
Gut health has been a huge area of interest and discovery, but sometimes it feels that the more we find out, the less we understand. Here are some of the questions we’d ask a specialist dietitian
As a gut health specialist dietitian, I regularly reassure people that discussing topics like your poo, farts and everything in between is normal, and never TMI. Gut health affects your overall wellbeing, and common digestive concerns are more typical than you might expect. Most digestive issues have simple solutions. Here are some of the questions that I’m regularly asked… Q. I only poo twice a week. Is this normal? A. Anything from three times a day to twice a week can be normal. The important thing is that you know what's normal for you, and your body feels comfortable with that rhythm. Some people naturally go less often, and that is fine. As long as your poo is soft, easy to pass with a feeling of complete emptying, and not linked to any other troublesome symptoms – and that’s your regular schedule – then there’s likely no need for worry. But for many, twice a week may be a sign of constipation. Slow bowel movements usually come from too little fibre, not enough fluids and lack of movement. Hormone fluctuations, stress and medication can also play a part. Start with simple changes – move more, and gradually increase the fibre in your diet from fruit, vegetables, pulses, nuts, seeds and wholegrains. Ensure you are keeping well hydrated. Aim for 1.5-2L a day, preferably from water. These small shifts can have a big impact. If you still have discomfort and see no improvement, always speak to your GP. Q. If I’m bloated after eating, does it mean I have an intolerance? A. No, not necessarily – and you don’t need an expensive, inaccurate intolerance test either. Bloating is a normal part of digestion, especially after a larger or high-fibre meal. But it may not always be tied to what you eat. Often it is linked to how you eat. Eating fast, skipping meals then having a large one, talking while eating, or taking in lots of air can all leave you swollen and uncomfortable. Fizzy drinks and chewing gum could also play a role. Food intolerances tend to show a clear pattern. If the same food consistently triggers symptoms and removing it brings relief, then intolerance could be possible. But I strongly encourage you not to eliminate whole food groups without guidance from a registered dietitian specialising in this area. A food and symptom diary is a great place to start. Remember, restrictive diets can starve beneficial gut microbes and reduce their diversity, which could lead to gut imbalances and sometimes worsen symptoms over time. A structured approach is always better than guesswork. Q. Is it true that beans make you fart? A. Yes, but that is not a bad thing. Beans contain specific fibres that your gut bacteria feed on. As they do, they release gas, which is a normal part of healthy digestion. If you rarely eat beans, you may notice more gas at first, but this usually settles as your gut adapts if you continue eating pulses regularly. Start with small portions and build up gradually. Draining and rinsing canned beans and pulses, cooking them well, or adding them to soups and stews can also help. Beans remain one of the most affordable, nutritious, and gut-friendly foods, so it's always worth finding a way to include them, even if in small amounts. Q. Why does being afraid make you need the toilet? A. Your gut listens closely to your brain, and they communicate back and forth. When you feel anxious, afraid or stressed, your body switches into fight-or-flight mode. Heart rate rises, muscles tense, and digestion shifts gear. For many, this means a faster gut and a sudden urge to go. For others it may be the opposite, with things slowing right down and leading to constipation when stressed. This is the gut-brain connection in action. Techniques that help calm the nervous system – such as slow breathing, meditation, gentle stretching and regular routines that prioritise sleep – often do more for overall gut comfort than restrictive eating plans. Q. Does your gut health influence your skin? A. Yes, and the connection is stronger than many people realise. Both the gut and the skin act as barriers, and both host large communities of microbes known as microbiomes. When the gut becomes inflamed or imbalanced, the immune system reacts, and this can show up on the skin. Acne, rosacea and eczema may be influenced by your gut health. Improving gut habits can help optimise how the gut functions, which can help regulate and calm inflammation. Eating a colourful range of plant foods, drinking enough water, sleeping well and including fermented foods such as kefir and sauerkraut can make a difference over time. It is not a quick fix but it could help with strengthening the gut and skin barrier, which may lead to clearer skin. However, it is important to remember that skin conditions like eczema and psoriasis are autoimmune conditions, and a joint approach with a dermatologist is strongly recommended. Q. Should I be taking probiotics? A. Probiotics can be helpful, but they are not essential for everyone, especially if you're healthy. They work best when chosen for a specific condition. Some strains have strong evidence for IBS, prevention of antibiotic-associated diarrhoea, and immune support, to name a few. Others have little to no effect and may not even reach the gut alive. The important part is matching the strain to your needs rather than buying whichever product is on sale. You can also support your gut with fermented foods like live yogurt, fermented milk drinks, kefir, kimchi, sauerkraut and kombucha. And remember that probiotics thrive only when you feed them. Prebiotic fibres from fruit, vegetables, beans, nuts and wholegrains are the fuel they need to grow. Q. Why does my stomach make so much noise after certain foods? A. Gut sounds, also known as borborygmi, are simply the sounds of your intestines moving gas and fluid along. Foods that create more gas, such as high-fibre meals or sugar alcohols from artificial sweeteners, can make these sounds louder. Carbonated drinks add to the effect by filling the gut with air. A vocal gut is normal and not a sign of damage. If the sounds come with pain, diarrhoea or weight loss, then it is worth getting checked. Otherwise, it is just your body processing your meal. Q. Is it bad to go to the toilet too often? A. This really does depend. Some people naturally have softer and less formed poo and go more frequently. This can be completely healthy and normal too. It becomes a concern if you are experiencing urgency, loose or watery poo, a change in appearance such as a yellow or pale colour, blood or mucus, or frequent trips that interrupt daily life. These symptoms are red flags, and could be related to an undiagnosed bowel condition, an infection or inflammation. Avoid waiting – it is always best to get this checked out as soon as possible. The texture tells you far more than stool frequency. Aim for soft, formed stools that are easy to pass. If your bowel habits have changed or have been unpredictable for a few weeks, it is always best to speak with your GP or healthcare professional. Q. Can my gut health affect my energy levels? A. Very much so. When the gut works smoothly, you absorb nutrients well and the digestive system is at its optimum. When it struggles, your body can feel heavy, and feelings of brain fog and lethargy are common. Constipation can cause sluggishness, and diarrhoea and chronic bloating can drain you of energy without you realising it. Many people notice a lift in mood and energy when they increase fibre, drink more water, sleep better and reduce intake of ultra-processed foods high in saturated fat, sugar and salt. A healthier and well-fed gut microbiome supports steadier blood sugar, calmer digestion and more balanced energy throughout the day. Q. Are artificial sweeteners upsetting my gut? A. They can. Artificial sweeteners that contain polyols, also known as sugar alcohols, like erythritol, sorbitol, mannitol and xylitol, often draw water into the bowels, while bacteria ferments them in an attempt to break them down, producing gas. This can cause bloating, cramps and diarrhoea, especially if they are ingested in larger quantities. Naturally derived sweeteners appear gentler on the gut, but there is limited and inconsistent evidence on the long-term effects of sweeteners on the gut microbiome. If you are addicted to sugar-free gum, mints or soft drinks and you’ve noticed you are left feeling bloated or needing to rush to the toilet after, try cutting back and see how you feel. Many people notice improvement within days. Q. Is it normal to feel tired after a big meal? A. Yes. Digestion requires lots of energy, and after a heavy meal your body directs blood flow to the gut to deal with the workload demand. Meals high in fat or refined carbohydrates often trigger a noticeable slump. To avoid the post-meal crash, eat more slowly, chew food well, eat to a comfortable fullness, and choose meals with a balance of protein, fibre and complex wholegrain carbs. A 10- to 15-minute walk after your meal can also really help with digestion and energy levels. A final word Gut symptoms are common, and most do have simple explanations. Still, they deserve your attention and shouldn’t be ignored. If you notice ongoing pain, discomfort, sudden changes in bowel habits, blood in your poo, unexplained weight loss, or any other gut symptoms that are impacting your daily life, always seek out medical help from your GP or a qualified healthcare professional. Read more... Why eat 30 plant foods a week? Top 10 probiotic foods to support your gut health Does gut health affect weight? How does diet affect gut health? How to avoid indigestion Top 8 foods for better digestion 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.
Dr Chintal Patel reveals how simple shifts to your daily diet and lifestyle can support brighter, healthy-looking skin that feels nourished and radiant
Did you know the skin is the largest organ in the body? It acts as a protective barrier, regulates temperature, enables sensation and helps produce vitamin D. Our skin even has its own microbiome, which is essential for supporting our immune system. There are many factors that impact your skin, such as age, hormones and genetics. But, the good news is that your diet and lifestyle play a powerful role in keeping your skin healthy and glowing at any age. In fact, our skin is also a visible sign of our inner health, often reflecting what’s going on inside our bodies. Let’s explore how to feed your skin for optimal wellbeing. Eat more of these foods A rainbow of fruits and vegetables Variety is key to providing the vitamins and antioxidants our skin needs to repair external damage. Yellow, orange and red foods are rich in beta-carotene, which the body converts to vitamin A and retinol, both essential for healthy skin. Try swapping white potatoes for sweet potatoes or butternut squash in your cooking. Healthy fats Eating the right types of fats is important, especially omega-3 fatty acids, which strengthen the skin’s natural moisture barrier and keep it hydrated. They also support collagen production, vital for skin elasticity and firmness. Good sources include oily fish such as salmon and mackerel, as well as flaxseeds, chia seeds and walnuts. Protein This is a building block for collagen and keratin, which are essential for skin strength and elasticity. Add more lean protein sources, such as chicken, fish, tofu and tempeh, to your meals. Zinc & selenium Both are essential trace minerals that our bodies can’t make, so we must get them from our diets. Zinc supports wound healing and healthy cell turnover, key for acne-prone skin. Selenium acts as a powerful antioxidant, protecting skin cells from free radical and UV damage. Good sources include pumpkin seeds, beans, lentils, chicken, eggs, brazil nuts, seafood and wholegrains. Water & hydrating foods Adequate hydration supports skin plumpness and elasticity. Try to drink water at regular intervals throughout the day, and include hydrating foods like cucumber, watermelon and soups to help ‘eat’ your water. Foods to limit Ultra-processed foods These are often low in nutrients and high in sugar, salt and unhealthy fats, which can trigger inflammation and, in turn, affect skin health and accelerate ageing. Excess sugar Too much sugar drives a process called glycation, which damages collagen and elastin, the proteins that keep skin firm and smooth. Alcohol Excess alcohol dehydrates the skin and impairs nutrient absorption, leaving it looking dull and less able to repair itself. What else can I do? Protect your skin UV damage from the sun is the leading cause of premature skin ageing. Apply a daily sunscreen with at least factor 30+ to keep your skin protected. Stay active Regular movement boosts circulation, helping deliver nutrients to skin cells and supporting overall skin health. Prioritise sleep Skin repairs and regenerates overnight, so aim for seven to nine hours of quality sleep each night to maintain a healthy complexion. Discover more content for healthy skin... The best biotin supplements 2025 - for dry skin, hair loss and more Collagen-boosting recipes Best zinc supplements 2025 - for immune health, wound healing and healthy hair and skin Eat your way to fabulous skin Liz Earle's top five secrets for radiant skin Dr Chintal Patel is a long-serving GP for the NHS as well as a food content creator, cookbook author and our regular contributor. She has a passion for nutrition and lifestyle medicine, and aims to help people approach cooking and eating in a way that supports overall wellbeing. @drchintalskitchen
Five reasons you should follow Good Health by Good Food
Find out how Good Health are cutting through the noise on social with our straight-talking tips and no BS advice
1. We separate fact from fiction The world of health on social media is a scary one – some might say unhinged. With more dangerous misinformation spreading than ever before, it can be hard to know what to believe or who to trust. That's why we're here: to bring you straight facts and tips from nutritionists and experts, including NHS doctors and gut health scientists, so you can feel confident when it comes to your health. We'll always call out the BS we spot on social media, like drinking six raw eggs a day for energy. Yes, really! Whether you want to know more about fart walks, red flag symptoms to look out for, or the benefits of creatine powder, there's no ground left uncovered. 2. We share delicious recipes Brought to you by the same team as Good Food, we are always food lovers at heart. When we talk about eating well, we don't mean restricting yourself or feeling hungry – we mean trying new, delicious, nourishing meals packed full of colourful plants and protein. We'll keep sharing recipes for wholesome breakfasts, filling lunches, hearty dinners and energy-boosting snacks that you can find on the Good Food app or website. Keep a look out for viral recipes such as tiramisu overnight oats and marry me butterbeans. 3. We're here every step of your fitness journey Whether you're a keen marathon runner, looking to up your workouts in the gym or just starting to get fit and healthy, we're here to educate and inspire. You'll find answers to how to fuel and recover properly, as well as the best protein-packed snacks and meals. 4. We're your place for wellness In these overstimulating times, it's important to prioritise your sleep, mental health and wellbeing. Our experts will share tips to support your mood, energy levels, gut health and more. Yes, we'll cover supplements and wellness trends, but we'll always keep it real and give you our science-backed opinion. 5. We believe in health for everyone We cater to all with our tailored health advice. If you're struggling with energy levels, gut health, hormones or how to get more energy, we will cover it. If you have a topic in mind, drop us a DM – we're always here. So, what are you waiting for? Follow Good Health by Good Food on Tiktok, Youtube and Instagram now. 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.
Nutritionist Kerry Torrens picks top foods from blackcurrants and garlic to walnuts and oily fish, plus smart recipes to try at home for everyday meals
What are healthy foods? Healthy foods provide the nutrients you need to stay well and energised. However, since there’s no single food that can provide all the nutrients you need, the best way to ensure you’re eating healthily is to eat a wide variety of different foods. This includes fruit, vegetables, wholegrains, beans and pulses, and protein foods including fish, dairy and lean meats. Discover our full range of health benefit guides and learn more about how to achieve a healthy, balanced diet. What are the top 20 healthiest foods? 1. Avocado Nutrient-dense and with just half a fruit counting as one portion of your five-a-day, avocado is a useful addition to the diet. It’s an excellent source of monounsaturated fat, vitamin E and a good source of folate – all of which benefit the heart. Avocado also supplies more soluble fibre than most other fruit and contains a number of useful minerals including iron, copper and potassium. Discover the health benefits of avocado. Use avocado to make our chipotle chicken in tortilla bowls, and turkey cobb salad. 2. Blackcurrants These tart little fruits are one of the richest for their health-promoting phytonutrient content. With 30 times more vitamin C and 40% more protective polyphenols than blueberries, they’re the undeclared stars of the fruit garden. Numerous studies suggest they benefit high blood pressure and other cardiovascular illnesses. Add blackcurrants to our blackcurrant no-churn ice cream and blackcurrant jam. 3. Brussels sprouts As well as supplying more essential nutrients per calorie than most other veggies, brussels sprouts are especially rich in the plant compound kaempferol. This antioxidant has been studied for its many health-promoting properties. Ideally microwave or steam, rather than boil sprouts to retain as much as twice the nutritional goodness. Discover the health benefits of brussels sprouts. Enjoy a healthy wakeup with our winter breakfast hash or a fun sharing snack with our sprout & kimchi Korean-style pancakes. 4. Buckwheat Buckwheat has an enviable antioxidant profile, better than that of many cereal grains including oats and wheat. As well as containing plant compounds like rutin, it’s one of the richest food sources of d-chiro inositol, which may help manage blood sugar levels. Being a seed rather than grain and despite its name, buckwheat is naturally gluten free. Discover our how to cook buckwheat guide. Discover the health benefits of buckwheat. Use buckwheat to make our poppy seed buckwheat porridge and buckwheat galettes. 5. Chia seeds These tiny black seeds are a rich source of minerals, including calcium, magnesium and phosphorus, which are known to be beneficial for bone health. A 25g portion of chia seeds contains approximately 158mg of calcium which makes a significant contribution when compared to the equivalent amount of milk. Discover the health benefits of chia seeds. Use up the bag of chia seeds in your cupboard to make our vanilla-almond chia breakfast bowl and raspberry chia jam. 6. Egg Whole eggs are nutritionally rich, supplying almost every nutrient you need. They’re also useful sources of some of the hard-to-get nutrients like vitamins D and B12 as well as the mineral iodine. Eggs are a ‘complete’ protein – they contain all nine of the essential amino acids we need. If you opt for a brand that’s enriched with omega-3 fatty acids, you’ll benefit from a higher intake of these essential fats as well as fat-soluble vitamins like vitamins A and E, thanks to the diet the chickens are fed. Discover the health benefits of eggs. Enjoy eggs in our protein-rich breakfast egg wraps or this veggie supper of curried spinach, eggs & chickpeas. 7. Garlic Most of garlic’s health accolades are down to an active compound called allicin. This sulphur-containing compound gives garlic its characteristic smell and distinctive taste. Luckily for the keen cooks among us, the act of chopping or crushing stimulates the production of allicin but, sadly, the application of heat inhibits it – in order to optimise effects add garlic late in the cooking process. Numerous studies have focused on garlic’s potential for reducing the risk of heart disease and helping to manage cholesterol levels. Garlic may also lower blood pressure through its ability to widen blood vessels, allowing blood to flow more freely. Discover the health benefits of garlic. Make the most of garlic in our creamy garlic, lemon & spinach salmon and green garlic chutney roast chicken with cumin-spiced vegetables. 8. Gouda As it's a semi-hard cheese, gouda is rich in the mineral calcium and is an especially good source of vitamin K2, needed for healthy bones and teeth. It’s a source of compounds that inhibit the angiotensin converting enzyme (ACE) and as a result may have a blood pressure lowering effect. Gouda also contains antioxidants that appear to protect the cardiovascular system from the effects of high levels of salt; this is most relevant for those who are salt-sensitive. Check out our delicious recipe for roast Jerusalem artichokes with leeks, crème fraîche, hazelnuts and shaved gouda. 9. Kefir With a more diverse composition of beneficial bacteria and yeast than yogurt, kefir is well worth adding to your diet. These microbes are responsible for producing bioactive compounds that have numerous benefits for health, from improving digestion to lowering cholesterol. Discover the health benefits of kefir. Learn to make your own homemade kefir, then use it in a dressing for our charred veg & tuna niçoise with creamy kefir dressing or in your breakfast with our raspberry kefir overnight oats. 10. Kiwi Compared with other commonly eaten fruit, kiwi is unrivalled for its nutrient density, health benefits and ability to support the heart. Regularly eating kiwi appears to increase high-density lipoprotein (HDL) – the so-called ‘good’ cholesterol reduces other blood triglycerides (fats) and minimises platelet aggregation, which over time may lead to atherosclerosis. Kiwi also helps manage blood pressure, thanks to its effects on the angiotensin-converting enzyme (ACE). Discover the health benefits of kiwi. Blend kiwi to make our kiwi fruit smoothie or add it to a vibrant fruit salad. 11. Lentils Studies suggest regularly eating lentils reduces your risk of chronic disease such as diabetes, obesity, cancer and heart disease. This is thanks to protective plant compounds called phenols – in fact, lentils are among the top legumes for phenolic content. So, it comes as no surprise that lentils boast an antioxidant, antibacterial, anti-viral and anti-inflammatory effect and are cardio-protective. Discover the health benefits of lentils. Put lentils to good use in your veggie cooking with our lentil bolognese, a hearty take on a classic pasta sauce. Or for a quick, healthy and budget-friendly meal, try our easy lentil curry. 12. Liver Rich in protein, low in calories and packed with essential vitamins and minerals, liver is one of the most nutrient-dense foods available. What makes it even more of a ‘superfood’ is that the nutrients it provides are easily absorbed by the body. For example, it’s an especially good source of vitamin A in the form of retinol, the ‘active’ form of vitamin A (muscle meat is not such an impressive source and the type available from plants has to be converted in the gut so that the body can use it). Liver is also a source of vitamin D, again in the more ‘active’ form – vitamin D3. Discover the health benefits of liver. Try liver in our recipe for lamb's liver and onions. 13. Olives and their oil Rich in polyphenols, olives and their oil may help to reduce the risk of chronic diseases such as atherosclerosis, heart disease and cancer. Oleocanthal is one such polyphenol and appears to share the same pharmacological activity as ibuprofen, acting as a potent natural anti-inflammatory. Made from the juice of the olive fruit, olive oil is a monounsaturated fat (MUFA), which means it only has one double bond; this makes it more resistant to the changes incurred when cooking. If you opt for virgin olive oil, you’ll also benefit from the protective antioxidant properties of numerous polyphenols and nutrients including vitamin E. Discover the health benefits of olives. Get four of your 5-a-day with our healthy chicken tagine, packed with fennel and olives for a vibrant, flavourful stew. Or try our comforting olive, cauliflower & harissa pasta, a warming midweek dish worth adding to your regular rotation. 14. Onion Onions contain over 25 different flavonoids and are one of the richest sources in our diets. When consumed regularly and in sufficient quantity, these compounds may help protect against chronic conditions like cancer and diabetes. One of the flavonoids in onions is quercetin which has anti-viral and anti-histamine properties – don’t over peel though because much of the quercetin is found in the outer layers of the onion. Discover the health benefits of onions. Add onions to our socca pancakes with hummus & lemony onions and caramelised red onion & anchovy pasta with gremolata. 15. Pistachio Compared to most other nuts, pistachios have a lower fat and calorie content and contain the highest amount of potassium. They’re especially rich in phytosterols, which support cardiovascular health. They’re also the only nut to provide reasonable levels of lutein and zeaxanthin, two carotenoids which play an important role in protecting the eyes. Discover the health benefits of pistachio. Add the crunch of pistachios to our porridge with quick berry compote, figs & pistachios and vegan squash, onion and pistachio salad. 16. Pomegranate With studies suggesting pomegranate juice has an antioxidant activity three times higher than that of red wine and green tea, it would be fair to expect some pretty impressive health benefits. Current studies don’t disappoint with research underway to examine the effects of pomegranate juice on the inflammatory markers of patients hospitalised with covid-19. Discover the health benefits of pomegranate. Be inspired by our crispy za'atar chicken pilaf with pomegranate and pomegranate salmon. 17. Salmon A popular oily variety of fish, salmon is rich in the most beneficial omega-3 fatty acids. Known as ‘long chain’ fatty acids, these occur naturally in oily fish in the form of eicosapentaenoic acid (EPA) and docosahexaenoic acid (DHA). These essential fats are thought to contribute to a healthy heart and help maintain skin, joints and hormonal balance. Salmon is also a source of fat-soluble vitamin D. Scientists are also now investigating the role fatty varieties of fish may play in protecting against some cancers and conditions like asthma, macular degeneration and rheumatoid arthritis. Discover the health benefits of salmon. Serve up our sesame salmon, purple sprouting broccoli & sweet potato mash and puy lentils with seared salmon. 18. Tempeh A popular plant-based protein, tempeh is a traditional soya product made from cooked, fermented soya beans. It’s rich in bone-friendly minerals, including calcium, magnesium and phosphorus. Plus, the fermentation process breaks down compounds known as anti-nutrients, which may inhibit our uptake of some of these vital minerals. This makes fermented foods, like tempeh, easier to digest and the nutrients it provides easier to absorb. Discover the health benefits of tempeh. Give tempeh a go with our sticky tempeh stir-fry and tempeh pad Thai. 19. Walnut Like all nuts, walnuts provide ‘good-for-you’ fats that are predominantly polyunsaturated. In fact, of all edible plants, walnuts have the highest content of the ‘short chain’ omega-3 essential fatty acid, alpha lipoic acid (ALA). This makes them an incredibly valuable inclusion for those following a plant-focused diet. Discover the health benefits of walnuts. Add walnuts to our aubergine, lentil and walnut ragu, and charred broccoli, lemon & walnut pasta. 20. Watercress Watercress is an aquatic leafy green from the cruciferous family and is packed with impressive cancer-protection, thanks to compounds called isothiocyanates. The action of these compounds appear to be effective against colon, prostate and skin cancer and may suppress the growth of breast cancer. Watercress is loaded with antioxidant polyphenol plant compounds, which may be useful in combatting the chronic diseases associated with ageing. Enjoy our chilli & orange salmon with watercress new potatoes & wasabi mayo and pea, ham hock & watercress salad. Enjoyed this? Now read … Top healthiest grains The healthiest green vegetables (and their benefits) Which milk is healthiest? Family recipes made healthier Healthier late-night snacks 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_ 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. This article was last updated by Emily Burg on the 13th of November 2025.
Read this to be prepared for everyday family health emergencies
One minute everything’s fine and the next you’re facing an unexpected crisis. Here’s how to navigate challenging situations calmly, and to promptly get the right help for you and your family
Whether it’s a burn, sprain, broken bone or choking incident, family life is often riddled with unexpected perils that will have you trying to stay calm while simultaneously finding the right kind of support. To help alleviate panic, here’s the lowdown on what to do if you’re faced with a common family health emergency: The emergency: burns The scenario: Whether inquisitive little hands have accidentally reached for the hob, or someone has spilled boiling water from the kettle, a burn requires immediate attention, no matter the age of the person it’s happened to. How to tell if it’s serious: “The seriousness of burns should not be underestimated,” advises Rebecca Guy, senior policy manager at the Royal Society for the Prevention of Accidents. “They can be extremely painful and can even cause lifelong scarring. Any burn that is large, blistered, deep or affects sensitive areas like the face, hands or joints should be treated as serious.” What you should do: “The first step is always to cool the burn under cool running water for at least 20 minutes, then cover it with cling film,” explains Rebecca. You’ll also want to take a trip to A&E if the burn is serious. “Because children's skin is thinner and more vulnerable, even smaller burns can have lasting consequences. Parents should always seek medical attention immediately if their baby or a child is affected,” she adds. The emergency: choking The scenario: As much as we love and need food, errant bones or food not chopped or chewed properly before swallowing (especially with children and older people) can pose serious risks and result in choking incidents. How to tell if it’s serious: “Choking is a medical emergency,” says Rebecca. “If a person's airway is only partly blocked, they may still be able to cough or speak. If this is the case, encourage them to keep coughing. But if the person cannot breathe, cry or make any sound, act immediately.” What you should do: “Give back blows followed by abdominal thrusts if necessary for adults and older children,” Rebecca advises. “For babies, never use abdominal thrusts. Instead, you should give alternate back blows with chest thrusts. If the blockage isn't cleared, call 999 straight away and continue the thrusts until help arrives.” The emergency: broken bones The scenario: Slippery floors, uneven pavements and hundreds more everyday trip hazards mean we’re all at risk of a tumble. Elderly bones are at particular risk of breakage. How to tell if it’s serious: “A broken bone often causes clear symptoms, but some fractures can be surprisingly subtle,” says Dr Sara Kayat (@drsarakayat), a London-based GP and private health consultant. “The classic signs are sudden pain, swelling, bruising and not being able to move the limb properly. Sometimes you get that tell-tale deformity in larger or displaced fractures, where the arm or leg just doesn’t look the way it normally should. It’s worth remembering that small fractures can be much more subtle and you might only notice pain when putting weight on the limb.” What you should do: “If you think a bone might be broken, keep the limb still and supported,” says Dr Kayat, who also recommends using ice to reduce swelling, and pain relief such as paracetamol and ibuprofen. “They’ll also need to be seen in urgent care or A&E for an X-ray. If the limb is at an odd angle, the bone is poking through the skin or there is severe pain, go straight to A&E. For babies and toddlers, I always advise erring on the side of caution. They can fracture bones from surprisingly small falls, so get them checked if anything feels off.” The emergency: sprains The scenario: If you’re running after rambunctious children, a simple twist and sprain of the ankle is easy to come by, whether it’s you or them. How to tell if it’s serious: “A sprain is an injury to a ligament, so the pain tends to be around a joint,” explains Dr Kayat. “You’ll typically see swelling, bruising and stiffness. The ankle is the most common sprain in the UK and many of us have done it just by stepping off a kerb. You can often still move the joint, but it might feel sore and unstable. Mild sprains can be managed at home, but if you can’t put any weight at all on the joint or the swelling is really obvious within a few minutes, then you might actually be looking at a fracture. What you should do: “Most sprains respond well to the ‘RICE’ approach,” says Dr Sarah. “That’s rest, ice for short periods, compression if comfortable and elevating the limb when you can. Keeping joints completely still for too long can cause stiffness and slow recovery, so try some gentle movement after a couple of days. For children and babies, the same principles apply, but I always recommend getting them seen if there is a noticeable limp, they stop using a limb or they are more unsettled.” The emergency: stroke The scenario: More than 100,000 people suffer from strokes each year in the UK, and survivors can be left unable to eat, speak, or swallow. With no two strokes being alike, symptoms can vary widely, so it’s important to know what you’re looking for. How to tell if it’s serious: “It can be difficult to diagnose a stroke because the signs and symptoms can vary depending on which part of the brain is affected,” explains Juliet Bouverie OBE, CEO of the Stroke Association. “The most common signs of stroke are facial drooping, arm weakness and speech problems – meaning it’s time to call 999.” Other symptoms can include sudden weakness or numbness down one side of the body, difficulty finding words or speaking in sentences, blurred or disrupted vision, sudden memory loss or confusion, sudden dizziness or unsteadiness, or a sudden and severe headache. What you should do: “Anyone with any concerns as to whether someone is having a stroke should call 999 immediately. Paramedics are trained to recognise stroke so they can take the patient to the best hospital for specialist treatment,” recommends Juliet. The emergency: heart attack The scenario: A heart attack occurs when the flow of blood and oxygen to the heart is blocked. In the UK, there are around 100,000 hospital admissions due to heart attacks each year, so it’s important to recognise the warning signs. How to tell if it’s serious: “A heart attack is a medical emergency, and acting quickly can save a life,” explains Regina Giblin, senior cardiac nurse at British Heart Foundation. “The most common signs include sudden chest pain or discomfort that doesn’t go away, and which may feel like pressure, heaviness or squeezing. This pain can spread to the arms, neck, jaw, back or stomach. Other symptoms can include feeling sick, sweaty, light-headed or short of breath, and some people may experience an overwhelming sense of anxiety.” What you should do: “If you think someone is having a heart attack, call 999 immediately,” advises Regina. “Help them to sit down and stay calm, and if they have access to aspirin and are not allergic, they should chew a 300mg tablet while waiting for the ambulance. Do not try to drive them to hospital – emergency care needs to start as soon as possible.” Now read... Are your stomach problems caused by stress? What is ‘leaky gut’, and expert tips to avoid it What are the symptoms of stress? Am I getting enough vitamin D? 10 health benefits of walking How much protein do I need? 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.
10 wellness influencers on the gifts they’ll be giving this Christmas
What do health and fitness experts choose for the people they care about?
Are you stumped about what to buy your friends and family for Christmas this year? Many of us are keen to give loved ones something different, swapping the usual boxes of chocolates and beauty gift sets for presents with more meaning. And in the midst of the cost of living crisis, giving handmade presents is to be encouraged. We’ve asked health, fitness and wellbeing experts for their favourite Christmas presents to help people feel good, stay active and be well into 2026. The nutritionist Registered nutritionist and author Rhiannon Lambert, whose upcoming book The Fibre Formula is due out in March (rhitrition.com), advises giving a sweet treat with a difference. “For the chocolate lovers in your life, good-quality dark chocolate (around 75% cocoa tends to contain more naturally occurring antioxidants) can make a gorgeous Christmas gift. “As a self-confessed dark chocolate fan, it’s something I always love to receive. Beyond tasting wonderful, darker chocolate varieties contain naturally occurring compounds such as flavanols, which may offer antioxidant benefits and could play a role in supporting heart and brain health.” The wellbeing GP London-based NHS GP Dr Gareth Patterson spreads good gut bacteria along with cheer at Christmas. “Fermentation kits are a fun, approachable way for people to support their gut health,” he says. “Making things like kefir, kimchi or sauerkraut at home sounds complicated, but a simple kit removes the guesswork. It’s a great conversation starter, and once people try it they often keep it up because the results taste good and contain those beneficial live cultures.” He also gives mindfulness or meditation app subscriptions. “It’s a genuinely supportive gift, something that helps people feel calmer day to day without being overwhelming.” The dermatologist Dr Thivi Maruthappu, the UK’s first dual-qualified dermatologist and nutritionist, and author of Skinfood: Your 4-Step Solution to Healthy, Happy Skin (drthivi.com), recommends Dirtea mushroom coffee, £38, and matcha, £48 (dirteaworld.com). “I'm obsessed with Dirtea, it’s a delicious and energising way to start the day without that anxiety and slump that caffeine can bring. The coffee is made of a 'superblend' of mushrooms to help with focus and concentration, and both are also high in antioxidants for extra skin-loving benefits.” The family food guru “A great gift is a really decent all-round kitchen knife," says registered nutritionist Rob Hobson, author of the books Unprocess Your Life and Unprocess Your Family Life. “People rarely buy one for themselves, but it makes prepping fresh ingredients so much easier and is a quiet way of supporting healthier habits. “You can also buy knives for children with little holes for fingers, which is a great gift for a parent and child to get them both cooking.” The women's health advocate The ‘gift of knowledge’ is the preferred present of dietician and performance nutritionist Dr Linia Patel. “I love to give a subscription to a health or food magazine – whichever you think they’d like most,” says the author of Food for Menopause. “A cooking class is also a wonderful experience,” she adds. “And cooking from scratch is something we all need to get better at doing.” The dietician “I love to make gifts such as homemade lime pickle, jams and chutneys, homemade apple crisps, crackers and flavoured nuts," says registered dietician Priya Tew. "In a world where we buy so much, people seem to really love the homemade touch.” The immunity expert “My go-to gift each year is a bottle of truly exceptional extra virgin olive oil,” says Dr Jenna Macchiochi, author of Immunity: The Science of Staying Well. “Not the supermarket standard, but a beautifully produced, high-polyphenol oil from a farm that prioritises freshness, early harvest and regenerative practices. As an immunologist, I love giving something delicious that’s also grounded in genuine science. High-quality olive oil is naturally rich in polyphenols with anti-inflammatory, antioxidant and longevity-supporting properties. “Oleocanthal gives that distinctive peppery 'catch' in the throat, and both compounds contribute to the metabolic and cardiovascular benefits associated with the Mediterranean diet. It’s always a hit because it’s thoughtful, suitable for everyone and encourages a small daily ritual that supports wellbeing.” The home exercise expert Personal trainer Caroline Idiens recommends the classic Christmas gift of bath salts. “They have amazing anti-inflammatory benefits and help provide some relaxation,” she says. Her pick is The Z's Bath Salts, £56, by Dreem Distillery. For staying active during the colder months, Caroline recommends running gloves. “Running gloves are essential if, like me, your hands suffer when exercising in the cold.” The osteopath “A good night’s sleep is so important for your wellbeing so I love my silk eye mask," says osteopath Nadia Alibhai. "I take it with me whenever I travel and they’re a great gift as they’re so light.” “A rebounder is a great gift too, as they're easy and fun, but also beneficial for lymphatic drainage, for helping joints and for strengthening bones," she says. "They’re great for cardiovascular exercise too. I’d choose a brand that’s small enough to be easily stored away.” The dentist “I really like water bottles as a present,” says dental implant surgeon Dr Vikas Prinja. “They’re so useful, and a nicer one than you’d usually buy for yourself makes a good gift. Hydration has a direct impact on oral health: when someone is dehydrated, saliva flow drops, and saliva is one of the body’s most important natural defences against plaque, irritation, acidity and bad breath. “A really effective stocking filler is an SPF 50 lip balm,” he adds. “The lips have almost no natural UV protection and dry out faster than any other skin on the face. Keeping them protected supports the soft-tissue barrier around the mouth.” Read more... Christmas gift recipes The best Christmas hampers to buy in 2025 10 Christmas gifts that give back Best budget Christmas gifts for foodies – all under £15 Quick Christmas gift recipes Edible gift recipes The best Christmas gifts to buy for foodies – food, drink, gadgets, homewares and more 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 best healthy soup recipes to warm you up this winter
Make one of our vibrant, healthy soups for a wholesome lunch or light supper. These warming bowls are low in calories yet packed full of veggies and flavour
The best creatine supplements 2025 – tried and tested
This popular supplement is taken by gym-goers to help muscle bulking, as well as by performance athletes. Find out more and read our expert nutritionist’s review of the best products on the market
If you're into your fitness, you've probably heard of creatine. It's naturally found in the body, and in foods like meat and fish. It helps regenerate ATP, the molecule that powers high-intensity physical activity. For those engaged in sports or resistance training, creatine can improve performance, boost recovery and support strength development. The effects of creatine have been extensively researched and while athletes often use it to enhance muscle growth or endurance, it’s also beneficial for general energy metabolism. Available in powders, capsules and tablets, creatine monohydrate is the most studied and cost-effective form. Innovations like capsules and micronised powders offer added convenience. A daily dose of 3-5 grams is sufficient for most users. Pairing creatine with carbs or protein can enhance absorption, though timing relative to workouts remains debated. Affordable, safe and effective, creatine is a staple in sports nutrition (it's the only one allowed in competitive sport). Whether you're an athlete or casual gym-goer, it’s a brilliant way to elevate performance and recovery. Sponsored by Natures Zest Elevate your performance with Natures Zest Creatine is one of the most researched supplements for supporting energy, strength and endurance. Natures Zest offers creatine with complementary formulas to help you get the most from your workouts, all crafted to premium standards and backed by rigorous third-party testing. Creatine Monohydrate 3000mg: high-strength tablets providing 3000mg of pure creatine monohydrate to fuel muscles, enhance power and improve recovery from just 44p per day. 60 Billion CFU Bio Cultures Powder: a versatile probiotic powder with prebiotics to support digestion, gut health and nutrient absorption; supporting your performance and recovery for just 22p per day. WeightX Advanced Formula: a targeted blend of botanicals and nutrients designed to support metabolism, energy release and focus, for just 67p per day. Take the step toward peak performance with Natures Zest. Best creatine supplements at a glance Best creatine powders: FreeSoul Pure Creatine Monohydrate Powder, £9.99 FreeSoul HydraCreatine Creatine & Electrolytes Powder, £24.99 Verve Creatine, £29.99 VivoLife Creatine, £19.99 Warrior creatine and electrolytes (mixed berry), £19.99 FreeSoul CreaGlow Creatine + Collagen Powder, £34.99 Innermost The Power Booster Creatine, £24.95 Elite All Blacks Creatine Monohydrate, £43.99 MyProtein Impact Creatine, £6.99 WeightWorld Creatine Monohydrate Micronised Powder, from £8.49 Ancient + Brave True Creatine +, £28 Best creatine capsules: Creapure Micronized Creatine Capsules, £37.49 Best creatine tablets: WeightWorld Creatine Monohydrate Tablets, £19.99 Jump to: Best creatine supplements to buy in 2025 How much creatine should I take each day? When should I take creatine? What form of creatine should I take? What format of creatine is best? How long does creatine take to work? What we looked for in creatine supplements How we tested creatine supplements All supplements were tested in the same way: we prepared each creatine, whether powder, tablet or capsule, in accordance to the manufacturer's instructions, and recorded observations based on the in depth testing criteria. We included samples from various brands, offering diverse formats such as powders, tablets, capsules and gummies (though no gummies made it into our final list), 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: how much creatine per daily dose? How does this compare to the NRV? Additives: does the product contain additives, for example: preservatives, artificial sweeteners or colourings? Dietary requirements: does the product meet any specific dietary needs – is it vegetarian or vegan? Value for money: how does it compare to other products on a cost-per-day basis Best creatine supplements to buy in 2025 Best creatine powders FreeSoul pure creatine monohydrate powder Available from FreeSoul (£9.99) Price per day (recommended dose): 17p Star rating: 5/5 Effortlessly fitting into any routine, this unflavoured creatine monohydrate powder dissolves quickly, with no lumps or aftertaste, making it easy to mix into water or shakes. Each serving delivers 3.4g creatine and is suitable for both vegetarians and vegans. The packaging is sturdy and resealable. This creatine contains no unnecessary additives, fillers or sweeteners, offering excellent value at 17p per dose. With its neutral taste and straightforward use, it’s a convenient choice for your daily supplement. Available from: FreeSoul (£9.99) FreeSoul HydraCreatine creatine & electrolytes powder Available from FreeSoul (£24.99) Price per day (recommended dose): 83p Star rating: 5/5 Refreshing, with a sweet and salty strawberry and mango flavour, this creatine mixes easily into water and is pleasant to drink. Each serving provides 3.4g creatine monohydrate, as well as vitamin C, prebiotics, marine collagen and a blend of electrolytes, aiding performance, recovery and hydration in one formula. Convenient to take daily, it comes in a robust, resealable pouch with 30 servings. It's vegan and free from animal-derived ingredients. While no GMP certification is mentioned, the product is nutritionist formulated. Available from: FreeSoul (£24.99) Verve creatine Available from Verve (£29.99) Price per day (recommended dose): 20p Star rating: 5/5 Effortlessly fitting into any routine, this unflavoured creatine monohydrate powder dissolves quickly with no lumps or overpowering flavour, making it easy to mix into water or shakes. Each serving delivers 3.4g of creatine and is suitable for both vegetarians and vegans. The packaging is sturdy and resealable, and it doesn't contain unnecessary additives, fillers or sweeteners making it excellent value at just 20p per dose. With its neutral taste and straightforward use, it’s a convenient and cost-effective choice for daily supplementation. Available from: Verve (£29.99) VivoLife Creatine Available from Healf (£19.99), VivoLife (£19.99) Price per day (recommended dose): 24p Star rating: 5/5 Unflavoured and finely milled, this creatine powder dissolves easily without clumps or aftertaste. Each serving provides 3-5g creatine monohydrate, aligning with recommended use for muscle support. The vegan-certified, third party-tested formula gives reassurance on purity and quality. Though it lacks a scoop, the recyclable packaging is practical. With generous servings and a money-back guarantee, it offers standout value. Available from: Healf (£19.99) VivoLife (£19.99) Warrior creatine and electrolytes (mixed berry) Available from Warrior (£13.46), Amazon (£17.99) Price per day (recommended dose): 22p Star rating: 4.5/5 This creatine powder dissolves well in water and has a pleasant mixed berry flavour that isn't overly sweet or artificial, making it easy to fit into your routine. The addition of electrolytes provides a hydration boost, so it's ideal pre- or post-workout. An unflavoured version is also available if you prefer to add it to shakes. Both are suitable for vegetarians, and it's free from GMOs and sugar. Available from: Warrior (£13.46) Amazon (£17.99) FreeSoul CreaGlow creatine + collagen powder Available from FreeSoul (£34.99) Price per day (recommended dose): £1.16 Star rating: 4.5/5 Combining creatine monohydrate with marine collagen peptides, electrolytes and added nutrients, this powder is a fantastic supplement for those seeking more than just creatine. The raspberry flavour is strong, with a pronounced artificial sweetener aftertaste, which may not appeal to everyone. But, it mixes easily into cold water or smoothies. The blend is convenient for those who already use both creatine and collagen, but it is not suitable for vegetarians or vegans. Packaging is resealable and aesthetically pleasing enough to leave out in your kitchen. Available from: FreeSoul (£34.99) Innermost The Power Booster Creatine Available from Innermost (£24.95) Price per day (recommended dose): 33p Star rating: 4.5/5 Although this wasn’t the cheapest of the supplements, one serving contains 166% of the minimum recommended effective dose. It is flavourless and can be mixed with juice or any workout drink, although wasn’t particularly pleasant to drink when mixed with water. Innermost offers a free 15-minute consultation to anyone with questions about which product is best for them. Available from: Innermost (£24.95) Elite All Blacks Creatine Monohydrate Available from Healthspan Elite (£37.39) Price per day (recommended dose): 44p Star rating: 4/5 This product is more expensive than most of the powders but the company is part of the Informed Sport organisation which is a third party tester checking for banned substances –which is important if you are competing – and is formulated by the All Blacks nutritionists. It is neutral tasting so it can be mixed with other drinks. It contains 166% of the minimum recommended dose per scoop, so would be less convenient to measure out if you wanted the 3g dose. Available from: Healthspan Elite (£37.39) Impact Creatine Available from MyProtein (£6.99, 100g), MyVegan (£6.99, 100g) Price per day (recommended dose): 17p Star rating: 4/5 This creatine powder offers good value for money but the tropical taste is not going to be to everyone’s liking. It’s very sweet and this can feel a bit overwhelming. The flavour also makes it more difficult to add to any other flavoured workout drinks. It is part of the Informed Sport organisation testing for banned substances. One serving contains 3g, 100% of the recommendation per day, although the scoop measured out slightly more than this. Available from: MyProtein (£6.99, 100g) MyVegan (£6.99, 100g) WeightWorld Creatine Monohydrate Micronised Powder Available from Amazon (£14.02), WeightWorld UK (£14.99) Price per day (recommended dose): 9p Star rating: 4/5 This creatine powder was the best value for money in terms of cost per dose. It also comes in a pack with five months’ supply so will last a long time before having to reorder. A scoop was included which measures out 100% of the recommended 3g/d and was very easy to dissolve in juice or a smoothie with no discernible flavour or mouthfeel, but was less pleasant to drink with water alone. Available from: Amazon (£14.02) WeightWorld UK (£14.99) Ancient + Brave True Creatine + Available from Ancient + Brave (£28) Price per day (recommended dose): 75p Star rating: 4/5 This was the most expensive of all and although it also contains vitamin D, magnesium and taurine as well, there is no evidence that this will improve its functioning. Each serving contains 200% of the recommended 3g/d. It dissolves well and you can mix it into other drinks with no discernible flavour. The glass jar is good for storage but isn’t practical for carrying around, though Ancient + Brave do offer True Creatine + sachets, if you're likely to be taking creatine on the go. Contains 30 servings. Available from: Ancient + Brave (£28) Creapure Micronized Creatine Capsules Available from MyVitamins (£37.49), MyProtein (£37.49) Best creatine capsules Price per day (recommended dose): 47p Star rating: 4/5 The creatine capsules were very large and four of them contained only 93% of the recommended 3g/d dose. Although they are convenient for carrying around, this convenience is offset by the price. Because they are in capsule form, there are also some additives and anti-caking agents which you don’t get with the pure powder. The taste was neutral but they were fairly hard to swallow and taking four at once wasn’t particularly pleasant. Available from: MyVitamins (£37.49) MyProtein (£37.49) WeightWorld Creatine Tablets Available from WeightWorld (£16.97), Amazon (£16.97) Best creatine tablets Price per day (recommended dose): 22p Star rating: 4/5 The tablets were quite large but smaller than the capsules. They are not the easiest shape to swallow as they are not completely rounded, but they have no taste. Tablets aren’t going to suit everyone but if you are okay with swallowing them then these are convenient and not too expensive to get the 3g/d recommended dose. You do need to take three tablets to get this though. Because they are tablets and not pure creatine, there are bulking, binding and glazing agents added. Available from: WeightWorld (£16.97) Amazon (£16.97) How much creatine should I take each day? Many studies have recommended a 'loading phase' at the beginning of use, where muscles become saturated with creatine by taking a higher dose for a short period – typically 20g, which is split into four doses of 5g, for five days. However, there is accumulating evidence that this is not necessary and a lower daily dose of 3-5g still provides the same benefits. One early study suggested that taking substantially more than the recommended dose had an adverse effect on the kidneys. However, more than 30 years of studying creatine supplementation has not found any adverse effects if taken at the recommended dose. People with kidney disease or people who are pregnant or breastfeeding should not take creatine. When should I take creatine? The timing of creatine supplementation around exercise has been widely studied with conflicting results. Although many companies recommend taking creatine pre-workout, there is a lack of evidence to support this. There are some studies that show taking creatine with carbohydrate or protein may improve retention and utilisation of creatine. Creatine degrades quickly once dissolved, so it should ideally be mixed with water and then taken as soon as possible. Early studies suggested that taking creatine and caffeine together may reduce the effect or even be harmful, but this has not been found in more recent studies. What form of creatine should I take? Creatine monohydrate is the most widely studied form of creatine and is shown to be very stable and well absorbed. Although other forms can be bought, there is no evidence to suggest that they are better, and some have performed worse in studies. What format of creatine is best? Creatine in powder form that you mix with water is readily absorbed and good value for money, but it is quite bulky to carry around and not everyone enjoys the taste. Tablets, capsules or gummies are convenient and taste is less of an issue, but they can be more expensive. Micronised creatine is more easily dissolved, but there is no evidence that this improves absorption in the body. Creatine gummies and tablets are not absorbed as quickly as powder as they need to go through digestion. Although they have not been specifically studied for absorption, they contain creatine powder which has a very high absorption rate in the gut. There is no reason to assume they will work differently once digested, but their convenience is offset by the price as they tend to be more expensive. How long does creatine take to work? Creatine works by saturating the muscles with stored creatine, which enhances the body’s ability to rapidly produce energy during short bursts of activity. But, creatine is not fast-acting – it requires time to build up in the muscles before its benefits become noticeable. If you follow a loading phase – consuming typically 20 grams per day split into four doses over five to seven days – you may begin to experience results such as improved strength and power within seven to 10 days. Without a loading phase, taking a consistent daily dose of three to five grams will achieve full muscle saturation in about three to four weeks. The time it takes to see results can also depend on your diet, training routine and individual body chemistry. Importantly, creatine's effectiveness increases with regular use and should be paired with consistent exercise for best results. While it doesn't offer instant performance boosts, creatine is well-supported by clinical evidence for long-term gains in strength and endurance. As with any supplement, speak with a healthcare professional if you have questions about suitability. More creatine supplements tried and tested Optimum Nutrition Micronised Creatine Powder: 4/5, Holland & Barrett (£22) Nutravita Creatine Monohydrate Powder 5000mg: 4/5, Nutravita (£18.99) Related content Best pre-workout supplements Best protein powders Best vegan protein bars Best sources of protein Best sources of protein for vegetarians Best sources of protein for vegans What to eat for a workout Sports nutrition: what's worth trying? Best magnesium supplements Best iron supplements Best vitamin D supplements Best omega-3 supplements Best vitamin B12 supplements UK Best probiotic supplements Best pre-workout supplements Best calcium supplements Best sleep supplements Best pregnancy supplements More health-focused reviews Best sports water bottles Best health gadgets Best fitness trackers Best fitness trackers for kids Best meal prep containers Best kombucha to buy Do you buy pre-workout supplements? Leave a comment and tell us your favourite below. If you have any questions, suggestions for future reviews or spot anything that has changed in price or availability, please get in touch at goodfoodwebsite@immediate.co.uk. All health content on Good Food 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.