Good Food
type: channel
link: https://www.bbcgoodfood.com
date: 2026-03-03T11:48:38.000Z
update period: hourly
update frequency: 1
update base: 2000-01-01T12:00+00:00
items: 14 fermented foods and their benefits
items: Is skipping breakfast bad for your health?
items: 30 of the healthiest winter foods
items: 7 nutrients every man over 40 needs
items: 20 high protein foods: Best sources of healthy protein
items: Are mushrooms good for you?
items: Top 10 health benefits of magnesium
items: 20 high-fibre foods
items: What happens when you eat too much fibre?
items: 6 British nutritionists on the new US healthy eating guidelines

14 fermented foods and their benefits
type: item
date: 2026-03-03T11:48:38.000Z
creator: Kerry Torrens – Nutritionist
subject: Guide
subject: Health
subject: Nutrition
subject: How to
subject: fermented foods
subject: goodhealth
subject: gut health
subject: kefir benefits
subject: kimchi benefits
subject: prebiotics
subject: probiotics
subject: sauerkraut benefits
subject: sourdough benefits
subject: yogurt benefits
description: Consuming fermented food and drinks can support gut health and immunity. Nutritionist Kerry Torrens rounds up some of the healthiest options, along with recipe suggestions.
encoded: Fermented foods have gone from zero to hero, with our growing interest spurred by social media posts touting their many health benefits, from improved digestion and gut health to a more resilient immune function and a reduced risk of conditions like type 2 diabetes and heart disease. Fermented foods are nothing new. They’ve been around for centuries, used originally as a means of preservation before refrigerators were commonplace; they also play a significant role in many food cultures. If you’ve shied away from fermented foods because the idea seems a bit weird, think again – many of the healthiest options are actually regular foods many of us eat every day. What is fermentation? During fermentation, micro-organisms like bacteria, yeast or fungi convert organic compounds like sugars and starch into alcohol, acids or gases. This metabolic process takes place without oxygen and is employed in the making of various foods and drinks, including alcoholic drinks like wine and beer, non-alcoholic drinks such as kombucha, and fermented foods like yogurt, sauerkraut, cheese and bread. Fermentation can be initiated by the micro-organisms naturally present in the food or environment (known as spontaneous fermentation), or by the addition of a starter culture. Kimchi and sauerkraut are produced by spontaneous fermentation, whereas a starter culture is used to produce kefir or natto, for example. Discover our full range of health benefit guides and check out the health benefits of fermenting, what are probiotics and our favourite fermented food recipes. What are the healthiest fermented foods? 1. Cheese (including aged cheddar, parmesan, gouda and mozzarella) Would you believe that some cheeses are more effective than a probiotic supplement? When made traditionally, mozzarella is a classic example, although be aware that levels of beneficial bacteria will vary depending on the source of the milk used. Discover the healthiest cheeses. Be inspired by our recipes, including capres…

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Is skipping breakfast bad for your health?
type: item
date: 2026-03-02T14:35:56.000Z
creator: Tracey Lattimore
subject: Guide
subject: Health
subject: Nutrition
subject: How to
subject: goodhealth
description: Should you start your day strong with breakfast, or wait it out for a better lunch? Here’s what happens to your body when you miss breakfast
encoded: Ever heard the phrase ‘go to work on an egg’? Still occasionally bandied around today, this was actually a slogan dreamt up by the UK Egg Marketing Board in the 1950s. Far from being based on science or nutrition, it was simply a marketing effort to encourage people to eat more eggs – but had the effect of making many believe that breakfast was key. Similar concepts such as breakfast being the ‘most important meal of the day’ are commonplace, but is this notion actually true? And on the flipside, what does the science say about skipping breakfast? Is it effective as a weight-loss method, for example, or does it have health implications? Is it OK to skip breakfast? These days, skipping breakfast is commonplace. The rise in popularity of intermittent fasting (such as the 16:8 plan, where people eat only during an eight-hour window) has seen many people foregoing their morning meal in the hope of losing a few pounds. According to a YouGov survey, 13% of adults never eat breakfast. Others, however, swear by their morning meal, and you only have to look at the rising popularity in shakes, smoothies and nuts and seeds toppers for bowls of yogurt or overnight oats to see how big the market for breakfast actually is. "Having a meal at some point in the morning is important, but it is personal preference what time this takes place," says specialist dietitian Clare Thornton-Wood. "The name literally means 'break fast'. What the meal contains, rather than the timing, is more important. Some people might prefer a later, more substantial breakfast, while others want to eat immediately when they wake up." What happens when you skip breakfast? For some people, missing breakfast is no big deal. They simply don't feel hungry first thing, and it can help them get up and out quicker in the mornings. But if you’re used to starting the day with some food and a cuppa, going without can feel odd. Not only is it part of your morning routine, but your body is used to being refuelled, so cha…

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30 of the healthiest winter foods
type: item
date: 2026-02-16T15:27:51.000Z
creator: Nicola Shubrook – Registered nutritionist
subject: Guide
subject: Health
subject: Nutrition
subject: How to
subject: best superfoods
subject: goodhealth
subject: healthy superfoods
subject: healthy winter
subject: superfoods list
subject: what are superfoods
description: Registered nutritionist Nicola Shubrook reveals her favourite nutrient-rich winter foods. Enjoy a variety of these as part of a healthy, balanced diet to see you through the colder months
encoded: View Green Video on the source website What are the healthiest winter 'superfoods'? There's no such thing as a 'superfood', but it's become an umbrella term for a range of nutrient-dense foods boasting different health benefits. Most of us consider the healthiest foods to be ones that pack a hefty nutritional punch, and provide plenty of health benefits. The truth is no single food will make a diet healthy or counteract the effects of an unhealthy lifestyle. Instead, we should look at the overall balance of our diet and make it as varied and as nutrient-dense as possible. Here we showcase some of our favourite seasonal foods for the colder months. Our favourite seasonal foods include: Beetroot Brussels sprouts Butternut squash Carrots Cauliflower Celeriac Celery Chestnuts Chicory Cranberries Horseradish Jerusalem artichokes Kale Kohlrabi Leeks Mushrooms Parsnips Pears Pomegranate Purple sprouting broccoli Quince Red cabbage Salsify Savoy cabbage Sweet potatoes Swiss chard Tangerines Turnips Walnuts Watercress Read about our top 20 healthiest vegetables and our top 20 healthiest fruits. Check out our favourite healthy winter recipes. Here are our 30 favourite seasonal foods for the colder months: 1. Beetroot A winter jewel packed with essential nutrients, beetroot is a useful source of both potassium and iron, minerals that help support healthy blood flow and blood pressure. Beetroot also contains nitrates, compounds which again help promote blood circulation, managing blood pressure and potentially keeping hands and feet warm in the colder weather. Read more about the amazing benefits of this popular root vegetable. Try our warming beetroot soup and tasty beetroot biryani. 2. Brussels sprouts Love them or hate them, brussels sprouts are nutrient-dense and rich in fibre. One serving provides you with your daily vitamin K requirements, as well as fibre and protective plant compounds that may help keep your digestive system run smoothly. Check out more health benefits …

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7 nutrients every man over 40 needs
type: item
date: 2026-02-16T15:04:25.000Z
creator: Pete Wise
subject: Guide
subject: Health
subject: Nutrition
subject: How to
subject: goodhealth
description: The right nutrition can keep your body, mind and even your hair in good condition. These are the seven nutrients which experts recommend for your 40s and beyond.
encoded: You might still be at peak fitness and in great health, but several wellbeing risks come into sharper focus for most men over 40, from nutrient deficiencies to the dreaded middle-aged spread. The right approach to your diet – and a few key nutrients in particular – can ward off the worst effects and keep you feeling your best. “As a man ages, he’ll need to think more about his metabolic health,” says registered nutritional therapist, Layla Gordon. “It becomes especially important to keep blood sugar in balance, and find ways to reduce cholesterol and visceral fat. Some approaches to this include eating a Mediterranean diet, reducing intake of ultra-processed foods (UPFs) and time-restricted eating.” What to consider if you want to lose weight or improve health We will identify some of the nutrients that target specific aspects of your health – but we need to set out some general dietary rules first. “Reducing UPFs is important because a diet that’s high in these foods can cause nutritional deficiencies and changes in the gut microbiome and lining,” says Gordon. “Men over 40 have an increased risk of cardiovascular disease, and UPFs are known to cause obesity, inflammation, pre-diabetes and other cardiovascular risk factors. So, I recommend reducing your UPFs intake to no more than 7-10% of calories per day.” As well as cutting out highly processed foods, you might need to reduce your portion sizes. According to Gordon, this depends on factors including how active your lifestyle is, your metabolic health, and how your body stores fat. “Men over 40 tend to accumulate fat around the middle, especially visceral fat which is stored around the organs, and it’s very important to keep this fat to a minimum,” says Gordon. “If your waist is increasing, that’s a sign to reduce overall and visceral fat, and reducing portion sizes is likely to play a part in the weight loss needed.” 7 nutrients you need as a man over 40 Lycopene: friend to the prostate Young men tend not to pay …

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20 high protein foods: Best sources of healthy protein
type: item
date: 2026-01-27T15:21:58.000Z
creator: Kerry Torrens – Nutritionist
subject: Guide
subject: Health
subject: Nutrition
subject: How to
subject: goodhealth
subject: high protein diet
subject: High protein recipes
subject: how much protein should I eat a day
subject: how to eat more protein
description: How much protein should you eat, and what are the best sources? Follow our nutritionist's guide for all your protein needs.
encoded: Many of us are looking to increase our protein intake, but it can be hard to know how to do this in a healthy way – especially if you're vegetarian or vegan. Below, you'll find out how much protein you should be eating and which foods are the highest ranking. Healthy protein sources include eggs, lean meat, dairy foods, beans, nuts, seeds and some grains. Have a read then check out our high-protein recipes, high-protein vegetarian recipes and high-protein vegan recipes. Plus, have a look at our spotlight on high-protein diets. Why do we need protein? Protein is an essential macronutrient, responsible for multiple functions in the body, including building tissue, cells and muscle, as well as making hormones and antibodies. Everyone needs protein in their diet, but if you do endurance sports or weight training, you may benefit from increasing your protein intake, as well as factoring it into your training schedule at specific times to reap its muscle-building benefits. Studies also suggest that as we get older, we may benefit from eating more protein because it helps minimise the muscle loss (known as sarcopenia) associated with aging. How much protein should I eat? For most people, a daily dose of around 0.8-1g of protein per 1kg of body weight is recommended, this is based on an average, non-active, healthy adult. For weightlifters and strength athletes, 1.4-2g of protein per kg of body weight is recommended per day, with a recommendation of 1.8-2.0g of protein per kg of body weight per day for endurance athletes. After exercise, protein is particularly important because muscles need additional protein to recover and grow. A portion of protein (15-25g) is recommended within an hour of exercise, because it’s at this time that your muscles are most receptive to protein synthesis. Can you eat too much protein? For most of us, our daily protein requirements are easily achieved by a healthy, balanced diet. Consistently eating high amounts, such as three to four times the…

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Are mushrooms good for you?
type: item
date: 2026-01-27T11:59:16.000Z
creator: Nicola Shubrook – Registered nutritionist
subject: Guide
subject: Health
subject: Nutrition
subject: How to
subject: are mushrooms healthy?
subject: best way to cook mushrooms
subject: goodhealth
subject: health benefits
subject: how to cook mushrooms
subject: microwave mushrooms
subject: mushroom health
subject: Mushrooms
subject: Nicola Shubrook
subject: Nutrients
subject: nutrition in mushrooms
description: We explore the nutritional value and health benefits of mushrooms as well as the rising trend for medicinal mushroom products.
encoded: Try our Healthy Diet Plan, packed with seven days of nourishing breakfasts, lunches and dinners – available exclusively within the Good Food app. Are mushrooms good for you? There are many different types of mushrooms, some of which are edible including well-known species such as button, oyster, porcini and chanterelle. There are, however, many which are not edible and may cause stomach pains or vomiting if eaten, and in some cases may be fatal, such as the common death cap mushroom. Benefits of mushrooms may include: Plant source of vitamin D Contain immune modulating nutrients Useful source of plant-based protein May be anti-inflammatory May support brain health May manage neurodegenerative conditions May support heart health May support gut health May help us cope with day-to-day stress Low in fat and calories Discover our full range of health benefit guides and then check out some of our favourite mushroom recipes. Nutritional profile of mushrooms An 80g serving provides: 6 kcal / 23 kJ 0.8g protein 0.2g fat 0.2g carbohydrates 0.6g fibre 302mg potassium 32mcg folate An 80g serving counts as one of your five-a-day – that’s approximately 14 button mushrooms. Read more about what counts towards your five-a-day? Top 10 health benefits of mushrooms 1. Plant source of vitamin D Mushrooms are one of the few non-animal sources of vitamin D. When they are grown or exposed to ultraviolet (UV) radiation, either from sunlight or a UV lamp, mushrooms increase their concentration of vitamin D. In fact, you can even do this at home by leaving mushrooms on the counter in direct sunlight for 15-20 minutes. 2. Contain immune regulating nutrients Mushrooms contain polysaccharides including a type of soluble fibre called beta-glucan. This activates parts of your immune system often called natural killer cells. By doing so, it increases our ability to fight infection and possibly even stop the growth or progression of tumours. Mushrooms also contain B vitamins as well as the mineral…

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Top 10 health benefits of magnesium
type: item
date: 2026-01-27T10:33:41.000Z
creator: Kerry Torrens – Nutritionist
subject: Guide
subject: Health
subject: Nutrition
subject: How to
subject: goodhealth
subject: health benefits
subject: health benefits of magnesium
subject: magnesium
description: Magnesium may help improve sleep, energy, blood sugar, mood and more. Our nutritionist explains why we need magnesium and how taking it could benefit you
encoded: What is magnesium? From the regulation of blood pressure to energy production, blood sugar balance and even weight management and mood, magnesium's role in the body is an important one. With such a long list of uses, it’s no surprise it’s the fourth-most abundant mineral in the body, and involved in more than 300 enzymatic reactions. The benefits of magnesium include: Supports bone strength May alleviate depression and reduce anxiety Maintains cardiovascular health, including heart rhythm May alleviate migraines and headaches May improve sleep patterns May improve pre-menstrual syndrome (PMS) May regulate blood sugar May boost metabolism and improve existing performance Lowers inflammation Supports the transportation of electrolytes including calcium and potassium Discover more at our vitamins and minerals hub and check out the best magnesium foods, the best magnesium supplements to aid sleep and our full range of health benefit guides. How much magnesium do I need? Daily UK recommendations of magnesium for men and women are 300mg and 270mg respectively. What form of magnesium is best? Magnesium comes is several forms including chloride, hydroxide, oxide and sulfate, as well as glycinate, lactate and citrate. Magnesium supplements come in different forms, each with varying bioavailability – this refers to how well it enters your circulation system. For example, forms that dissolve well in water tend to be more easily absorbed in the gut. For this reason, magnesium in the form of citrate, lactate and chloride are more completely absorbed than the oxide equivalent. A common form is magnesium glycinate. This is well-tolerated and effective for treating low magnesium levels, it may also be useful for anxiety, insomnia and stress conditions. Health benefits of magnesium 1. May strengthen bones and protect against osteoporosis Studies have reported a positive link between magnesium intake and bone density in both men and women. This is because magnesium is involved in for…

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

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What happens when you eat too much fibre?
type: item
date: 2026-01-19T10:02:33.000Z
creator: Kerry Torrens – Nutritionist
subject: Guide
subject: Health
subject: Nutrition
subject: How to
subject: fibre and IBS
subject: goodhealth
subject: high fibre diet
subject: high fibre recipes
subject: how much fibre
subject: types of fibre
subject: what is fibre
description: Eating too much fibre can cause bloating, constipation, gas and other symptoms. How much fibre should you really eat? Our nutritionist explains...
encoded: Most of us think of fibre as the non-digestible, mainly carbohydrate material found in plants – the part that our digestive enzymes can’t break down. Getting enough of this fibre is associated with a lower risk of heart disease, stroke, type-2 diabetes and colon cancer. Plus, when you eat fibre-rich foods, they’ll keep you fuller for longer, improve your digestion and keep you regular. When eaten as part of your everyday diet, fibre supports gut health and may increase the number and variety of gut bugs that live there; it also helps us maintain a healthy weight, supports cholesterol balance and regulates hormones. Discover our spotlight on high-fibre diets, 20 high-fibre foods, and our top high-fibre recipes, including kidney bean curry and chickpea burgers. Is all fibre the same? The answer is no, there are three main types of fibre: Soluble fibre Soluble fibre thickens and becomes gel-like when mixed with fluid. Examples include gums, pectin, beta-glucans in oats and the fibre found in psyllium husks. If you’re a keen jam maker, you’ll be familiar with this, because the soluble fibre pectin is key to getting a good ‘set’. In our bodies, these fibres slow our digestion and the speed at which we absorb nutrients. Be aware, though, that soluble fibre may affect the absorption of prescribed medication, so refer to your GP if needed Insoluble fibre Insoluble fibre is what we tend to refer to as ‘roughage'; it isn’t changed by our digestion, so it acts as a bulking agent that helps prevent constipation. Eating high levels of this type of fibre throughout our lifetime may help lower our risk of developing conditions like haemorrhoids and diverticulitis. Fermentable types of fibre Fermentable types of fibre are broken down by gut bacteria; these fibres act as a fuel source for them and, in return, create beneficial byproducts called short-chain fatty acids (SCFAs). These SCFAs feed the cells of our colon, help make our immune system more robust, improve our tolerance to …

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6 British nutritionists on the new US healthy eating guidelines
type: item
date: 2026-01-15T11:28:49.000Z
creator: Melanie Leyshon
subject: Guide
subject: Health
subject: Nutrition
subject: How to
subject: goodhealth
subject: Healthy eating
description: The new updates to dietary advice in the US have got people talking. This is what some of our UK experts have to say…
encoded: Rhiannon Lambert, nutritionist and author Robert Hobson, nutritionist Lucy Jones, chief clinical officer, Oviva Bridget Benelam, nutrition scientist, British Nutrition Foundation Juliette Kellow, registered dietitian Gopika Chandratheva, freelance public health nutritionist Americans woke up to the mantra 'eat real food' when the US Health Department released its new set of five-yearly Dietary Guidelines for Americans this month. A rude awakening for the world’s number one fast-food nation. With the highest rates of type 2 diabetes in the developed world and a 41% obesity rate, it’s never been so important to get dietary advice right. At first glance, it looks like US Secretary of Health Robert F Kennedy Jr hit several right notes with the tagline 'better health starts on your plate'. Positives include reducing highly processed foods, cutting added sugar and eating wholegrains daily. However, the devil is in the detail, and this was the case when nutrition experts took a deeper dive into the advice. We asked top UK dietitians and nutritionists for their takeaway. Looking at the food pyramid Dietitian Lucy Jones believes the latest US food guidelines take them one step forward and two steps back. "The new guidelines have helpfully identified the high consumption of ultra-processed foods as a primary driver for the US metabolic crisis, yet they dangerously muddle the message by encouraging a surge in consumption of animal fats and red meat," she says. "By flipping the traditional food pyramid and relegating fibre-rich wholegrains to the bottom, we risk trading one chronic disease for another. You cannot effectively tackle obesity and type 2 diabetes while simultaneously promoting a dietary pattern that makes it nearly impossible for the average consumer to stay within the life-saving 10% limit for saturated fat and thus potentially drives increases in chronic heart disease risk," says Lucy. "We also need to consider the complete lack of consideration this has for food…

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