Good Food
type: channel
link: https://www.bbcgoodfood.com
date: 2026-03-11T16:25:19.000Z
update period: hourly
update frequency: 1
update base: 2000-01-01T12:00+00:00
items: 8 signs and symptoms that you're not getting enough magnesium
items: The best berberine supplements 2026 – tried and tested
items: These 12 foods are high in soluble fibre to help you reach your target
items: Prebiotics vs probiotics: which do I need?
items: The acid reflux diet: what is it?
items: Seasonal Affective Disorder (SAD): how to cope and help prevent it this winter
items: Can you avoid weight gain during menopause?
items: The best core exercises for strength, stability and a toned stomach
items: Do these seven simple exercises to improve your posture
items: "My PCOS took over four years to diagnose. Here's what I've learned…"

8 signs and symptoms that you're not getting enough magnesium
type: item
date: 2026-03-11T16:25:19.000Z
creator: Kerry Torrens – Nutritionist
subject: Guide
subject: Health
subject: News & Trends
subject: Nutrition
subject: Supplements
subject: How to
subject: goodhealth
subject: health benefits of magnesium
subject: magnesium
subject: Minerals
description: How to spot if you’re not getting enough of this important mineral
encoded: Having low levels of magnesium is more common than you may realise, and can affect many areas of your health and wellbeing. If you’re plagued with poor sleep, tense muscles or low energy, magnesium could be a factor. Magnesium’s role in the body is an important one, affecting everything from energy production, blood sugar balance, weight management and even mood to the regulation of muscle contractions and blood pressure. It's perhaps no surprise that it’s the fourth-most abundant mineral in the body, and involved in more than 300 enzymatic reactions. Read on for the signs and symptoms of low magnesium levels, as well how to address a deficiency. Who is at risk of low magnesium levels? Most people with magnesium deficiency are undiagnosed. This is because magnesium levels in the blood don’t accurately reflect the amount in your cells. While any of us may develop magnesium deficiency, it’s more common in certain groups, including children and adolescents, older adults and post-menopausal women. Those with certain health conditions may also be at greater risk, including conditions that impact the efficiency of the gut, such as coeliac disease and inflammatory bowel disease, as well as people with type 2 diabetes, eating disorders like anorexia or those with an alcohol dependency. If you’ve been prescribed medications, including diuretics or antibiotics, then you should be aware that these are known to deplete magnesium levels. Discover our full range of health benefit guides including the best magnesium foods and the top 10 health benefits of magnesium. Why might our diets be low in magnesium? Many of us simply don’t get enough magnesium from our diets. Nutritional surveys support this, with reports of low magnesium levels among young adults, especially women. One reason for this is the high level of processed foods that many of us rely on for convenience and speed. Studies suggest that processing removes an estimated 80% of the magnesium from foods. Another factor is…

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The best berberine supplements 2026 – tried and tested
type: item
date: 2026-03-11T15:53:02.000Z
creator: Kerry Torrens – Nutritionist
subject: Health
subject: Review
subject: Supplements
description: When choosing the best berberine supplements, we've prioritised high bioavailability, trusted brands and formulations with minimal fillers
encoded: Berberine is a natural compound found in plants that has been used for centuries in traditional medicine. Today, it’s gaining attention as a supplement people take to help maintain healthy blood sugar, support metabolism and look after heart health. With so many products on the market, it can be tricky to know which ones are reliable. Some provide well-absorbed forms of berberine at research-backed doses, while others may rely more on marketing than quality. Checking the dose, ingredient form, number of capsules, and third-party testing can make it easier to pick a product that fits your lifestyle. In this guide, we’ve reviewed the top berberine supplements, looking at dosage, ingredient quality, value for money and practical considerations, so you can see which options stand out. Visit our review section to find more health-related reviews, including the best protein bars, best vegan protein powders and best meal prep containers. Next, read which supplements should I take? Best berberine supplements at a glance JUMP TO REVIEWS Best natural berberine supplement: NOW Foods Berberine Glucose Support, £24.23 Best high‑strength berberine supplement: Thorne Berberine 60 Capsules, £35.94 Best enhanced absorption berberine supplement: BIOptimizers Berberine Breakthrough, £59.99 Best liposomal berberine supplement: Renue by Science CardioMAX Liposomal Berberine, £39.49 Best berberine complex for metabolic health: Designs For Health Berberine Synergy, £47.99 Best berberine softgel: Designs For Health Berberine‑Evail, £48.99 Best premium berberine complex: Natroceutics Berberine Complex, £38.50 Best berberine supplement for longevity focus: ProHealth Longevity Berberine Pro, £28.53 Best berberine supplement with liver support: NMN Bio Berberine and Milk Thistle, £29.49 Best high-purity vegan berberine supplement: Vitabright Berberine HCL Capsules, £19.99 Best budget berberine supplement: Weight World Berberine Capsules, £18.49 Best simple berberine supplement: Bettervits Berb…

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These 12 foods are high in soluble fibre to help you reach your target
type: item
date: 2026-03-10T12:11:04.000Z
creator: Kerry Torrens – Nutritionist
subject: Health
subject: News & Trends
subject: Nutrition
subject: Fibre
subject: goodhealth
subject: soluble fibre
description: Fibre is more than just roughage to keep us regular, also supporting gut health, balancing blood sugar and lowering cholesterol. Discover ways to up your intake
encoded: With only 4% of UK adults eating enough fibre, this is clearly one area of our diets we need to work on. Fibre is more than just roughage to keep us regular. The right type of fibre can lower cholesterol, balance blood sugar and support gut health. Read on to learn more about fibre as well as easy ways to up your intake. What is fibre? Fibre refers to a group of carbs found in plant foods including fruit, vegetables, cereals and grains. Unlike other carbs, fibre isn't digested by the body. Instead, it passes through the digestive system, providing a wealth of benefits along the way. We typically refer to two main types of fibre: soluble, which attracts water and may or may not form a gel; and insoluble, which is the roughage we most commonly associate with keeping us regular. Fibre offers various properties and benefits for health, dependent on its type and characteristics. In this article we’ll focus on soluble fibre, including the best sources, some delicious recipes to try, and we’ll answer some of your most common questions. Discover our full range of health benefit guides and check out our guide on what is fibre? and all you need to know about fibremaxxing. What’s so special about soluble fibre? Soluble fibre is considered gentler and easier on the gut; it helps to slow digestion and may have glycaemic (blood sugar-balancing) and cholesterol-managing benefits. However, not all soluble fibre acts in the same way or has the same function and beneficial outcome; this depends on how the fibre reacts with water and whether it can be fermented by gut bacteria. There are three functional forms of soluble fibre: Dissolves in water, forms a gel and is fermented by gut microbes, eg beta-glucan in oats Dissolves in water, doesn’t form a gel and is fermented by gut microbes, eg resistant starch in cooked and cooled potatoes Dissolves in water, forms a gel but is poorly fermented, eg psyllium husks Why do we need to eat more soluble fibre? While we need more fibre of all ty…

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Prebiotics vs probiotics: which do I need?
type: item
date: 2026-03-10T12:10:37.000Z
creator: Kerry Torrens – Nutritionist
subject: Guide
subject: Health
subject: News & Trends
subject: Nutrition
subject: How to
subject: goodhealth
subject: gut health
subject: prebiotics
subject: probiotic
subject: probiotic foods
description: In the world of gut health, terminology can be confusing. Our nutritionist helps to demystify and explain which – if any – could be of help
encoded: According to Bowel Research UK, nearly three quarters of UK adults buy the same foods every week. This lack of food diversity may increase our risk of gut issues. Poor gut health can significantly impact our quality of life and yet simple dietary changes, such as changing what we routinely buy and picking some key foods, can make all the difference. Understanding what pre- and probiotics are is a useful starting point. These gut health essentials serve distinct, yet related roles, helping to nourish and balance our digestive system. A simple analogy is to think of your gut as a garden – probiotics represent the plants and flowers, and prebiotics are the fertiliser you feed them. Read on to learn more about pre- and probiotics, how they differ, how they benefit us and, if you decide to supplement, whether they should be taken together or separately. Discover our full range of health benefit guides and check out our guide on what probiotics are and what they do and all you need to know about how diet affects your gut health. What’s the difference between prebiotics and probiotics? Probiotics are beneficial live micro-organisms, such as bacteria (e.g. Lactobacillus and Bifidobacteria) and certain yeast (like Saccharomyces Boulardii). When administered in adequate amounts, probiotics confer a health benefit on the host. These beneficial microbes can be found in foods like fermented dairy (including yogurt and kefir) as well as fermented vegetables such as kimchi and sauerkraut. Pasteurising and cooking these foods may kill most probiotics, so look for raw, unpasteurised products and where appropriate minimise the application of heat. You need to consistently consume sources of probiotics in order to sustain their benefits. It’s worth saying that probiotics are not the same as your natural gut microbes: the latter is a unique ecosystem of trillions of micro-organisms, while probiotics are specific forms of beneficial microbes that may temporarily support gut health. Preb…

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The acid reflux diet: what is it?
type: item
date: 2026-03-05T00:00:20.000Z
creator: Kerry Torrens – Nutritionist
subject: Guide
subject: Health
subject: Health conditions
subject: How to
subject: acid reflux
subject: acid reflux diet
subject: drinks for acid reflux
subject: foods for acid reflux
subject: goodhealth
subject: heartburn
description: Is acid reflux (aka heartburn) affecting your life? Nutritionist Kerry Torrens explains what it is, the triggers and how diet and lifestyle may alleviate symptoms
encoded: What is acid reflux (heartburn)? Acid reflux, often referred to as heartburn, is one of the most common digestive complaints, affecting approximately one in five UK adults. For many of these people, occasional heartburn or regurgitation is an unpleasant experience, but doesn’t progress to anything more serious. Its typically described as a pain or burning sensation in the chest which comes on after eating. A typical trigger scenario might be bending to load the dishwasher after eating a rich, heavy or spicy meal. For those with frequent or severe heartburn, it may be the presentation of a potentially more problematic condition known as gastroesophageal reflux disease (GERD). Discover our full range of health benefit guides and check out more on popular diets such as the low FODMAP diet and 5:2 diet. Visit our ‘All you need to know about diets’ page for recipes and more expert advice on weight loss, including low-GI and the Mediterranean diet’ What are the symptoms of acid reflux? Symptoms vary from a warm to burning pain felt in the middle of the chest, which rises up towards the throat. Some sufferers complain of an unpleasant taste in the mouth or bad breath. All of these symptoms are understandable when you consider that reflux involves the acidic contents of the stomach repeating into the gullet or oesophagus. At its mildest this is unpleasant, but can become more serious. While the stomach lining protects itself against the acidity needed for digestion, if enough reflux makes its way back into the oesophagus, this may, over time, lead to inflammation and even ulcers. How does acid reflux start? As we age, our muscles lose tone and start to function less effectively. This is relevant because there is a muscular ring, known as the lower oesophageal sphincter (LES), which separates our stomach from our oesophagus. The role of this muscle is to act as a one-way gate allowing the flow of food down the gullet and into the stomach. However, as our muscle tone weakens,…

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Seasonal Affective Disorder (SAD): how to cope and help prevent it this winter
type: item
creator: Laura Keyes
subject: Guide
subject: Health
subject: How to
subject: depression
subject: Dr. Laura Keyes
subject: goodhealth
subject: SAD
subject: seasonal affective disorder
description: Clinical psychologist Laura Keyes explains what SAD is, what the symptoms are and how it can be treated.
encoded: What is SAD and how common is it? Many of us might feel happiest in the summer and a little fed up and lacking in motivation during winter. This is understandable as the weather is cold, there are fewer hours of sunlight, and the run up to Christmas can be stressful. However, for some of us the winter months can lead to a significant period of depression. This is relatively common with around one in 15 people feeling depressed between September and April, so-called ‘Seasonal Affective disorder’ (SAD). What are the symptoms of SAD? SAD is a cyclical mood difficulty where depressive symptoms are felt at the same time each year, most commonly in winter. This typically involves: Wanting to withdraw from spending time with others Feeling lethargic and lacking in motivation Difficulties in sleeping Eating more or less than usual Feeling down or hopeless Experiencing more negative and even suicidal thoughts What can cause SAD? Interestingly, SAD is more common among people who live in countries furthest from the equator. This could be due to less sunlight hours during the winter and longer days during the summer months. It makes intuitive sense that the change in season with less daylight hours leads to lower serotonin levels. Serotonin is a brain chemical that affects our mood, and the more we have the happier we feel. This can in turn affect levels of melatonin in the body, which impact on sleep patterns and mood. In general, more antidepressants are prescribed during winter/Christmas. This could also be in part because our behaviour may change, with less time spent outdoors socialising and exercising, causing us to feel more lethargic and eat more ‘comfort food’. You might also be more likely to develop SAD if you have a family history of depression/SAD. SAD is also more likely to occur alongside an existing Major Depression or Bipolar Disorder. How is SAD diagnosed? A psychologist, psychiatrist or GP will be able to help you determine if you are experiencing SAD. It is…

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Can you avoid weight gain during menopause?
type: item
date: 2026-03-05T00:00:11.000Z
creator: Katy Bradbury
subject: Family health
subject: Guide
subject: Health
subject: How to
subject: goodhealth
description: Developing a bit of a tummy is a common experience for women during perimenopause. Can it be prevented, and is it even a problem?
encoded: For many midlife women, one of the changes they notice most – or first, before any other noticeable shifts – is weight creeping on, particularly around the middle. So many women tell me that this occurs even when nothing else has changed, and it can feel incredibly frustrating. We already know that body image issues can be a cause for poor mental health in menopausal women, not least because we live in a society that is still fat-phobic and that values youth above wisdom. It can feel a particularly poignant development for those experiencing natural midlife changes. When we have lived the first half of our lives being conditioned into the notion that looks and certain body shapes are currency, if these start to change it can feel like we are losing much of our value. It can take some rejigging of ingrained attitudes to fully appreciate midlife you, and your inherent worth. If you are looking for practical advice on how to support your body and wellbeing during this transition, you may find it helpful to explore this guide on what to eat during menopause, which offers dietary tips and lifestyle strategies tailored to this stage of life. What causes menopause weight gain? From a health point of view, the type of fat that’s more likely to be stored in perimenopause and beyond is called visceral fat which tends to be stored around the middle, and this type of fat is associated with cardio-metabolic risks. This is exemplified by the fact that throughout the lifespan, men are at higher risk of heart attack, up until menopause at which point women catch up. By understanding what’s happening in your body, and making supportive choices around food, movement, and lifestyle, you can feel more comfortable in your skin during this transition, as well as help buffer against some of the primary causes of death in the Western world. The years leading up to menopause (the point 12 months after your last period) are called perimenopause, and you can find out more about what this mean…

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The best core exercises for strength, stability and a toned stomach
type: item
date: 2026-03-04T14:52:24.000Z
creator: Dean Hodgkin - personal trainer
subject: Fitness
subject: Health
description: A strong, toned stomach is often a holy grail of fitness, yet more importantly, the core muscles are also essential for everyday movement. Discover seven exercises to help you build a stronger core
encoded: For many, a strong, toned stomach is the holy grail of fitness but it can often prove to be just as elusive as it is desirable. Beyond aesthetics, there are bigger forces at play as your superficial core muscles are essential for actions as basic as getting out of bed in the morning and the deeper core muscles support a wide spectrum of everyday movements, including every step you take. What is the core? There’s some confusion around this as it’s actually made up of two separate groups of muscles with two distinct roles. The mobilisers These comprise the rectus abdominis at the front, the external obliques to the side and the erector spinae found in the back. These are responsible for bending forwards, leaning to the side and arching the back, respectively. The stabilisers In contrast, they work to create intra-abdominal pressure, which supports alignment of the spine, protecting it from injury. Key muscles here are found a little deeper and consist of the transversus abdominis that wraps around your belly like a wide belt, the internal obliques in the waist and the multifidus at the rear. There’s also a special mention here for the contribution of the diaphragm and the pelvic floor. Benefits of core exercise Healthy spine According to the charity Backcare, formerly known as the National Back Pain Association, 80 per cent of us will suffer difficulty at some point in our lives but the good news is that, in a lot of cases, it’s preventable through developing strength and flexibility in your spine. Work and play An efficient core helps to maintain functional strength, enabling your body to cope with the mechanical stress of everyday activities without getting an injury. This could include gardening or playing with your kids or grandchildren. A sporting chance Most sports rely on the ability to generate power and/or speed in the arms and legs. Since your limbs move by pivoting around your centre then more stability will lead to greater efficiency in force transfer, lea…

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Do these seven simple exercises to improve your posture
type: item
date: 2026-03-04T12:34:37.000Z
creator: Rachel Hosie
subject: Fitness
subject: Health
subject: Exercise
subject: exercise at home
subject: exercise tips
subject: goodhealth
description: Despite the common narrative, no single good posture exists. Moving regularly between positions is key to avoiding pain, and simple exercises can help.
encoded: When we think about good posture most of us picture ourselves standing up straight with our shoulders back. On the contrary, a rounded back, hunched and slumped, is usually considered bad posture. However, no single good posture exists, according to experts. The concept of good posture is fundamentally flawed and should be replaced with regular movement, says advanced physiotherapy practitioner, Sam Bhide. Moving regularly to avoid static positioning is key. “Good posture is the ability to move in and out of positions freely and without constraints,” says pilates and posture expert, Kerrie-Anne Bradley. Even what most people consider 'perfect posture' can create tension and be harmful if held constantly and rigidly. Regardless of what position we’re in, our bodies’ tissues can only tolerate about 30 to 45 minutes in one place. While individual variation means no universal postural rules apply to everyone, we can all benefit from regular movement and exercises to avoid aches and pains. Bhide and Bradley both recommend taking a few minutes to perform some simple exercises every 45 minutes or so, especially if you’re a desk worker. If you can’t do that, even getting up to make a cup of tea can help release tension. What is posture? Posture means how you hold your body. “Whilst there’s no single perfect posture, ideal posture means a position where muscles can generate force efficiently around joints, allowing you to breathe fully, move freely and function comfortably,” says Dr. Rebekah Jade. Experts often say that our best posture is the next posture. “Every movement that we do is going to be the best posture because there's no good posture. It's a complete myth,” says Bhide. “The reason we say that is if we are in the same position for a very long time, our tissues get used to it, but at the same time they get fatigued and they need to be moved.” Why is posture important? Modern life means people are a lot more sedentary than we used to be, staying in certain position…

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"My PCOS took over four years to diagnose. Here's what I've learned…"
type: item
date: 2026-03-04T10:46:02.000Z
creator: Kayleigh Rattle
subject: Guide
subject: Health
subject: Health conditions
subject: How to
subject: goodhealth
subject: PCOS
subject: PCOS diet
subject: PCOS nutrition
subject: PCOS tips
subject: women's health
description: This condition isn’t rare, yet achieving a diagnosis sometimes feels like an impossibility
encoded: Those four letters can elicit fear, sympathy and dread. Polycystic ovary syndrome (PCOS) is a hormonal disorder that affects up to one in eight women of reproductive age, yet many of us are waiting almost half a decade for a diagnosis – and what often feels like an eternity for any support. More than a third of women with PCOS have to wait longer than four years for a diagnosis, while 38 per cent of women surveyed did not receive any follow-up resources once they received a diagnosis, according to a recent report. I had this experience, too. A couple of weeks ago I received a formal diagnosis of PCOS. It has taken four years, for something I now realise has been a lifelong problem. Early suspicions PCOS is identified by having at least two of the following three symptoms: irregular periods, excess androgens (male hormones) and a scan showing polycystic ovaries (fluid-filled sacs on enlarged ovaries). Other common symptoms also include difficulty getting pregnant (PCOS is one of the most common causes of female infertility), excessive hair growth (due to excessive androgen), insulin resistance, weight gain, oily skin and acne. Having PCOS can also increase the chance of developing type 2 diabetes, depression, high blood pressure, high cholesterol and sleep apnoea. Sugar crashes, unruly hormones, crippling periods and secondary infertility are just some of a long list of symptoms I’ve experienced over the years, but have been attributed by professionals to being part of my monthly cycle. But I’ve always suspected something wasn’t quite right. Even my friends and family have learned to carry snacks with them between meals in case I ‘dip’ or ‘crash’. Like a Tamagotchi, I need feeding regularly. This extreme reaction to sugar (or lack of), led me to suspect diabetes, but blood tests have always come back as normal. Worsening symptoms After having my son six years ago, my symptoms reached the point where I could no longer believe them to be ‘normal’. There have been sugar…

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