Matcha is having a moment, but is this green tea powder actually any good for you?
An increasingly popular ingredient – as well as a delicious drink – is matcha really packed with goodness? Our expert nutritionist investigates
Matcha has quickly become one of the UK’s most consumed drinks, but is it actually good for you? From its vibrant green colour to an increasing presence in lattes, desserts and supermarket shelves, this finely ground Japanese tea has rapidly grown in popularity, fuelled by social media and an increasing appetite for functional beverages. We explore the various purported health benefits of matcha, from boosting heart and brain health to relieving stress. What is matcha tea? Matcha is a type of green tea, produced from the same plant as 'regular' tea – Camellia sinensis. Originally served at tea ceremonies in Japan, matcha tea is now widely available and used in the food industry and in cooking. Matcha's different appearance, taste and nutrient profile to black tea is because it is grown and produced differently. The plants are covered with bamboo mats during most of the growing period, which increases the amount of chlorophyll in the leaves and results in its characteristic bright green colour. Made from the youngest, freshest part of the plant, the leaves are steamed to preserve their colour and nutrients, then dried using a specialist tencha-ro machine. The stems and veins of the remaining “tencha” are removed and the leaves are ground to a fine powder. This means when we enjoy a cup of matcha we consume the whole leaf rather than just an infusion of its leaves. This means matcha contains more fibre than tea, and counts as a plant food (useful to know if you're following the 30 plants a day plan!). Some products sold as ‘matcha’ may in fact be powdered versions of green tea. These products look very similar so it’s not always easy to differentiate them – these are the powders often used in food products such as cake and ice cream. Matcha benefits include: Rich in protective polyphenols May boost brain health, function and alertness May have a stress-relieving effect May support a healthy heart May be good for bone health May aid weight management May support blood sugar management May improve gut health Discover our full range of health benefit guides and read more about the profile of other teas in our series: including ginger tea, peppermint tea, chamomile tea and rooibos tea. Check out our selection of matcha recipes including our delicious matcha latte or our matcha with vanilla. Nutritional profile of matcha tea Thanks to their unique growing conditions, the tea plants produce higher amounts of amino acids, including L-theanine, plant compounds called polyphenols as well as antioxidant nutrients such as vitamin C. Matcha is also relatively high in caffeine compared to other teas. It’s worth remembering that the nutritional value of your prepared tea will depend on the temperature of the water you use – so always use hot, but not boiling water, for optimal results. What are the health benefits of matcha? 1. Rich in protective polyphenols Compounds called polyphenols are known to protect the body against disease and make an important contribution towards a healthy, balanced diet. Matcha tea is especially rich in these protective plant compounds, although the tea is not necessarily as high in the catechins that green tea is famed for. This is because the younger leaves and the shaded growing conditions produce lower levels of some of these compounds, such as epigallocatechin and epicatechin, while having significantly higher levels of others, such as epigallocatechin gallate. The unique manufacturing process also preserves much of the plant’s nutrient value. 2. Boosts brain health, function and alertness Matcha is a concentrated source of polyphenols, chlorophyll, caffeine and L-theanine – all of which benefit brain function. As a stimulant, caffeine acts on the central nervous system, increasing energy metabolism throughout the brain as well as heightening alertness and memory performance. Caffeine also has antioxidant properties and in conjunction with the catechins in matcha, may help prevent the occurrence or progression of neurodegenerative conditions such as Alzheimer’s and Parkinson’s diseases. 3. May have a stress-relieving effect The amino acid L-theanine may have benefits for the nervous system. From a calming perspective, it helps increase levels of the relaxing neurotransmitter GABA which soothes and relaxes the mind. However, how effective your cup of matcha is depends on the authenticity of its origin and the important process of shading during the growing stage, because this increases levels of L-theanine. Traditional Japanese matcha is rich in L-theanine, with lower levels of caffeine and catechins. Sadly, commercially processed matcha often fails to meet this ratio and as a result lacks these stress-busting benefits. 4. May support a healthy heart and cardiovascular system Studies suggests that like green tea, matcha is a good choice if you’re looking to reduce your risk of heart disease and associated conditions, including heart attack and stroke. One way it may help is in its beneficial effects on cholesterol management. 5. May be good for bone health Some studies suggest that by choosing tea, especially varieties of green tea, you may help strengthen your bones and as a result reduce your risk of bone fracture. Green tea, including matcha, appeared to be more beneficial in increasing bone mineral density than other kinds of tea owing to its higher levels of plant compounds, that reduced oxidation and increased antioxidant capacity. 6. May aid weight management The plant compounds and caffeine in varieties of green tea like matcha may boost metabolic rate and speed up fat burning in those with a high proportion of abdominal fat, according to studies. These effects can be enhanced when the consumption of matcha is combined with a daily programme of 30 minutes of brisk walking. 7. May support blood sugar management Studies suggest green tea, including matcha, may improve how responsive we are to the blood sugar hormone insulin. As a result, it may have a beneficial effect on our ability to manage our blood glucose levels. 8. May improve gut health Plant compounds including polyphenols, pass unabsorbed to the large intestine where they are broken down by gut bacteria. In this way, they provide a source of fuel for the beneficial bacteria that reside in this part of the gut, allowing them to thrive and diversify and helping to improve gut function and modify the immune system. How to prepare matcha tea Sift 1-2 tsp matcha powder into a tea bowl and add hot – but not boiling – water. Whisk the tea vigorously in a zig-zag motion until it’s frothy and enjoy! Is matcha tea safe for everyone? Matcha tea is generally recognised as safe for most of us. However, if you’re sensitive to caffeine, it’s advisable to limit the total number of caffeinated drinks you consume, including matcha. Consuming too much caffeine from any source may disrupt your sleep and, in some people, increases anxiety; if this is relevant to you, look to reduce your intake and aim to have your last caffeinated drink at about 12 noon. Other groups who should limit their caffeine intake include pregnant women. If you’ve been diagnosed with iron-deficiency anaemia you should be aware that, similar to other teas, matcha contains tannins. These natural compounds interfere with the absorption of iron, hence it’s wise to avoid drinking tea with your meal – instead wait for at least one hour before you have a brew. What should I look for when buying matcha tea? When purchasing matcha check that the powder is vibrant green in colour, that it has an ultra-fine silky texture and is packaged to limit exposure to air and light. You should expect to pay a little more than for other green teas because of the specialised growing conditions and manufacturing process. Your cup of matcha should be aromatic with a fresh but grassy smell and a hint of sweetness. The matcha used as an ingredient in food products is unlikely to be a premium matcha and more likely to be a powdered green tea, so is unlikely to contribute the same, if any, health benefits. Overall, is matcha tea good for you? Tea offers numerous health benefits – it’s a relaxing drink that helps increase our attention and focus, is heart-friendly, good for the gut and may help manage blood sugar. Tea, and especially matcha, makes a useful option if you are looking for a flavourful, low-calorie, unsweetened hot drink. Looking for more information on how much caffeine is in tea? Our in-depth guide compares different types of tea and discusses which factors affect the caffeine content. Found this useful? Now read... Best matcha powder Our best ever tea recipes 6 health benefits of ginger tea 5 health benefits of peppermint tea 5 health benefits of chamomile tea Is green tea good for you? Best prenatal supplements 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 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.
Is rhubarb good for you? We dive into the 11 health benefits
A quintessential British ingredient, rhubarb is distinctive and adaptable. A nutrition consultant reveals more about their health benefits.
Is it a fruit or a vegetable? Is it toxic or safe to eat? Is it good for you? Rhubarb is a conundrum to many, but nutrition consultant Fiona Hunter can shed some light and offer us plenty of reasons to give it a try… Discover our full range of health benefit guides and check out some of our rhubarb recipes, from rhubarb & elderflower cake to pork chops with rhubarb & grains. What is rhubarb? The pink fleshy stalks of rhubarb have an intensely tart flavour, which might be why rhubarb attracts such strong opinions. Although most often used for sweet dishes – rhubarb crumble and rhubarb & custard being two favourites – it also works well in savoury dishes, baked goods like muffins, and makes delicious jam and chutney. Forced rhubarb, grown in a darkened shed, under an upturned bucket or a pot, is harvested by candlelight in mid-January to early February. It has a sweeter, more subtle flavour than main crop rhubarb which is grown outdoors and harvested in spring and early summer. Only the stalks of the plant are edible: the leaves contain very high levels of oxalic acid which is poisonous. Health benefits of rhubarb may include: Helping to keep bones healthy and reduces the risk of osteoporosis Assisting wound healing Protecting against heart disease Aiding digestion Lowering blood pressure Reducing the risk of cancer Reducing inflammation Lowering the risk of type 2 diabetes Maintaining eye health Antibacterial properties Nutrition profile 1 serving (140g) rhubarb, stewed without sugar, contains approximately: 15 kcals 0g fat 1.3g protein 2.4g fibre 0.9g carbohydrate (0.9g sugar) 0g salt What are the top health benefits of rhubarb? 1. Can help keep bones healthy and reduce the risk of osteoporosis Rhubarb is a good source of vitamin K, a key nutrient necessary for healthy bones. Vitamin K activates a protein called osteocalcin, which encourages bones to lay down calcium. Studies show that people with a higher intake of vitamin K were less likely to suffer from hip fractures. 2. Can help with wound healing Vitamin K is essential to make the proteins necessary for blood clotting, allowing wounds to heal. 3. Can help protect against heart disease A study published in the American Journal of Clinical nutrition found taking vitamin K supplements slowed the progression of coronary artery calcification (CAC), a condition in which calcium builds up in the arteries, restricting the flow of blood. Polyphenols, a group of phytochemicals, found in rhubarb, tea, berries and red wine, may offer additional protection. 4. Aids digestion Rhubarb contains a group of compounds called sennosides (also found in senna), which can act as natural laxative, helping to prevent constipation. It’s also a useful source of dietary fibre which helps keep the digestive system healthy. 5. May help lower blood pressure Rhubarb is a source of potassium, which helps to counter the damaging effects of eating too much salt. A study published in the European Heart Journal revealed that women who had the highest intakes of potassium were 13 per cent less likely to have a heart attack or a stroke. 6. May help reduce the risk of cancer A group of phytochemicals called anthocyanins, which give rhubarb its characteristic pinky-red colour, are believed to help neutralise free radicals – which in turn may help to protect against certain types of cancer. Varieties with bright red skin provide higher levels of anthocyanins. 7. Can help reduce inflammation Anthocyanins have been shown to have an anti-inflammatory effect in the body. Chronic inflammation has been linked with a host of diseases including heart disease, Alzheimer’s disease and arthritis. 8. May help reduce the risk of type 2 diabetes One serving (140g) of stewed rhubarb provides 20 per cent of the recommended daily amount of the mineral manganese, which has been shown to help improve glucose tolerance. A study published in the journal Diabetes Care found that, in postmenopausal women, a higher intake of manganese was associated with a lower risk of type 2 diabetes. 9. Can help keep eyes healthy Rhubarb contains vitamin C and the phytochemical lutein, both of which help to protect the eyes from damage from free radicals which increase the risk of cataracts and age-related macular degeneration (AMD). 10. Believed to have antibacterial properties The roots of the rhubarb plant have been used for thousands of years in Chinese medicine for their antibacterial properties. Studies are now underway to discover if the stalks also offer the same benefits. Is rhubarb poisonous? The leaves of rhubarb are poisonous: they contain very high levels of oxalic acid; the stalk is edible though. Rhubarb is high in calcium oxalate which can increase the risk of kidney stones in susceptible people. The high levels of vitamin K may also interfere with the blood thinning medication warfarin. Is rhubarb a fruit? Although we tend to think if it as a fruit, and it’s mostly commonly used in sweet dishes, rhubarb is in fact a vegetable belonging to the same family as sorrel. In conclusion… Rhubarb is high in a number of nutrients, helping it to provide a good range of health benefits. One risk, though, is that its tart, acidic taste means it’s often eaten with a lot of sugar. You can reduce the amount of sugar you need to use by teaming it with naturally sweet fruits like bananas or strawberries or by using a sugar-free sweetener like xylitol, stevia or aspartame. Further reading: A guide to rhubarb Rhubarb recipes April recipes How to cook rhubarb (video)
Does too much sugar impact your brain? Registered nutritionist Kerry Torrens explores the effects that sugar has on mental health and your emotions
“With over 20 years of experience as a registered nutritionist, I specialise in the connection between food, mood and the psychological triggers behind eating habits. I believe a holistic, mind-body approach is the most effective strategy for managing sugar cravings." Kerry Torrens What matters most when it comes to managing sugar cravings? Managing sugar cravings is not just about willpower. To be successful, you need to address the underlying imbalances which include physical (blood sugar stability) and psychological (emotional and habitual) triggers. Kerry explains, “If you’ve ever had a ‘sugar rush’, you’ll know sugar can affect your mood. It’s these frequent blood sugar spikes that have more of an impact on mental wellbeing than the occasional sugary treat”. We typically associate what we eat with our physical health and even appearance, but increasing evidence supports a link between the food on our plate and our mood or emotions. Likewise, how we feel can affect our food choices too – haven’t we all reached for that ‘feel-good’ slice of cake when we’re feeling low? Or perhaps noticed that stress can affect our appetite? Some of the pleasure we get from eating foods – especially sweet treats like chocolate and cake – comes from associating these foods with the emotions and feelings they trigger. However, the role of food and our mental wellbeing goes beyond this and is intricately connected to our brain’s reward system, our inbuilt preference for all things sweet and to the two-way conversation that goes on between our gut and our brain, known as the gut-brain axis. What is sugar? The sugar we are most familiar with is the white stuff, typically derived from plants including sugar cane and sugar beet; this is a simple carbohydrate and is broken down quickly by the body. We all know we should be eating less sugar but it’s important to remember that it’s this added ‘free’ sugar we need to focus on and not the sugar that occurs naturally in foods, like milk and fruit. Discover our full range of health guides including how food affects mood and find plenty of mood-boosting recipes. Is there a link between sugar and mood? When we eat sugar, we stimulate pathways in the brain that make us feel good. That ‘sugar rush’ feeling is actually a boost of feel-good brain chemicals including opioids and dopamine. It occurs as our blood sugar levels spike, but the effect doesn’t last long – about 20 minutes – and is followed by a rapid drop in blood sugar, which may leave us tired and in need of more sugar to stabilise levels and make us feel good again. Some scientists have likened this response to addiction, however there are mixed views on this and no conclusive opinion to date. In conjunction with these effects, the health of our gut and the microbes within it also play a critical role in how we feel. There is still much for us to learn in this area but we do know that our food choices impact the types of microbes that thrive in our gut and these in turn influence our mood via the gut-brain axis. Can sugar make me irritable? Our brains are programmed to see sugar as something we enjoy and want. This is because eating sugar stimulates feel-good endorphins associated with reward, when this wears off we may become irritable, grumpy and perform less well at cognitively demanding tasks. Why does sugar make me feel sad? More than half of the calories in our Western diet come from ultra-processed foods. These are rich in sugar, refined carbs and salt. If we regularly eat this type of food, especially sugars, we are more likely to be diagnosed with mood disorders and depressive symptoms. This may be partly because high-sugar diets appear to decrease the production of the feel-good hormone serotonin, and reduces our response to it in the brain, where it influences our mood. Does too much sugar cause depression? Eaten regularly, added sugars promote inflammation and overtime this appears to drive changes in feel-good brain chemicals which can lead to depression and to problems with attention and memory. Men appear to be particularly susceptible to these effects. Does eating sugar lead to anxiety? The more calorific and sugary the foods we enjoy, potentially the more likely we are to feel anxious, and the longer we continue to consume these foods, the higher our risk of feeling like this is. Why does sugar make me emotional? Even for otherwise healthy young people, high levels of sugar in the blood appears to compromise their ability to process emotions. Can sugar make me feel stressed? For many of us, being stressed makes us dive for the cookie jar, this is because eating sugary food dampens our stress response. However, reliance on sugar in this way may make you more dependent on it, reduce your ability to manage stress and even make you more stressed in the long run. Why does sugar cause tiredness? Added sugar provides empty calories, meaning foods rich in them supply energy but have no other nutritional value. Studies now suggest that rather than these calories from sugar fuelling the body as you might expect, they actually hinder our production of energy and deplete nutrients from the other foods we’ve eaten. This means eating sugary foods may leave you feeling tired and fatigued. There are a variety of ways in which sugar seems to affect mood – both immediately after eating a sugary snack and as a result of a longer-term high-sugar diet. If you’ve noticed you’re susceptible to mood changes after eating sugar, or if you’re looking to take action to improve your mental wellbeing, cutting down on refined sugar might be a good place to start. What happens to your brain when you give up sugar? Because the brain sees sweet-tasting foods and sugar as a rewarding stimulus, it makes us repeat this behaviour. For some of us, who are more sensitive to these effects, this can be similar to an addiction. That’s why when we reduce or attempt to ‘give up’ sugar, we can experience withdrawal-like symptoms such as cravings, irritability, agitation and headaches, and these symptoms may last several days or even weeks due to the drop in the brain chemical dopamine. That said, the good news is that after you’ve worked through these effects, you will feel more focused, have better energy levels and improved sleep. How to deal with sugar withdrawal symptoms? You need to address both your cravings for sugar and the physical symptoms, like headache, you are experiencing. Follow these practical tips: Eat little and often – focusing on balanced small meals or snacks every few hours to stabilise your blood sugar levels. Focus on foods rich in protein and fibre – try our Indian chicken protein pot or nutty chicken sate strips or our easy egg muffins. Opt for natural sweetness – when you need a sweet hit choose natural sugars such as those in banana, sweet potato or berries. These recipes work a treat: sesame salmon, purple sprouting broccoli & sweet potato mash, sweet potato & cauliflower lentil bowl or berry omelette Include magnesium – this mineral is important for all sorts of bodily functions, including blood sugar regulation. Try to eat lots of magnesium-rich foods and, if appropriate, consider a magnesium supplement. Stay hydrated – this helps alleviate headaches. If you don’t like plain water, try fruit-infused water Reduce your sugar gradually – don’t try making radical changes too quickly, because this is likely to lead to you giving in. Identify triggers and build a coping mechanism around them, for example, do you always have a biscuit with your mid-morning cuppa? Swap your sugary biscuit for a plain oat cake instead. One thing you can do to give up sugar this week Swap your carb-heavy breakfast, such as toast and jam or refined cereal, for a protein- and fibre-rich one. This will stabilise your blood sugar levels and, as a result, help you make better food choices through the day. Get started with one of these delicious breakfasts: Breakfast egg wraps Breakfast burrito Breakfast casserole Veggie breakfast bakes Enjoyed this? Now read… All you need to know about sugar 5 ways the food you eat affects your brain 10 things you should know before giving up sugar Top 20 healthy mood-boosting recipes What is a low-GI diet? What affect does sugar have on your mood? Share your experiences in the comments below…. This page was reviewed on 11 March 2026 by Kerry Torrens. Kerry Torrens BSc. (Hons) PgCert MBANT is a registered nutritionist with a post graduate diploma in personalised nutrition & nutritional therapy. She is a member of the British Association for Nutrition and Lifestyle Medicine (BANT) and a member of the Guild of Food Writers. Over the last 15 years she has been a contributing author to a number of nutritional and cookery publications including Good Food. 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 terms and conditions for more information.
We look into the pros and cons of these nutrient-dense, popular beans – a staple in most kitchens and a cornerstone ingredient in chilli con carne.
What are kidney beans? Native to Central America and Mexico, this kidney-shaped variety of common bean is available in a variety of sizes and colours, including red, white, black and purple. What is the difference between red and white kidney beans? Red and white beans differ in flavour, texture and fibre content. Red varieties have an earthy flavour and firm texture which means they hold their shape, even after lengthy cooking. White kidney beans are milder, with a creamier texture, and are reported to have a higher fibre content. The skins of the red variety get their colour from compounds called anthocyanins, which have valuable protective properties. What are the health benefits of kidney beans? Nutrient-rich Valuable plant source of protein Contains slow-releasing carbs Rich in protective plant compounds Gut-healthy May support healthy bowel movements May help manage cholesterol levels May help stabilise blood sugar levels May lower blood pressure May reduce cardiovascular disease risk May support weight management May support bone health Discover our full range of health benefit guides including why you should eat more beans and pulses, and check out some of our favourite recipes like our burnt aubergine veggie chilli and our Mexican bean burgers with lime yogurt salsa. Nutritional profile of kidney beans An 80g portion of kidney beans (canned) provides: 74 kcals/313 kJ 5.5g protein 0.5g fat 12.6g carbohydrates 6.6g fibre 12mcg folate Three tablespoons or 80g (cooked weight) of kidney beans counts as one of your five-a-day – but only one, regardless of how much you eat. This is because, although beans have a lot going for them, they generally contain a less diverse range of vitamins and minerals than other fruit and vegetables. What are the top health benefits of kidney beans? 1. Nutrient-rich Kidney beans are a useful source of a number of vitamins and minerals including folate, iron, manganese, potassium, molybdenum and copper. 2. Valuable plant source of protein Often mistakenly described as an ‘incomplete protein’, beans contain all the essential amino acids we need for growth and repair, only some are at lower levels. This isn’t a problem when included as part of a varied, balanced diet. As such, kidney beans make a valuable contribution to a plant-focused diet. 3. Contain slow-releasing carbs Kidney beans have a relatively high proportion (30-40%) of the starch amylose. This starch takes longer to digest and as such provides slow-releasing energy, helping you stay fuller for longer. 4. Rich in protective plant compounds Kidney beans contain plant compounds called polyphenols that help reduce cellular damage caused by oxidative stress and inflammation. An example of these compounds are anthocyanins, which give red kidney beans their distinctive colour. 5. Gut-healthy Kidney beans are rich in fibre and contain resistant starch, which is used as a food source by the beneficial bacteria that live in our gut, helping them thrive and increase in number and diversity. The fermentation of these various fibres leads to the production of beneficial short-chain fatty acids, which may improve colon health and reduce inflammatory processes such as colitis in the gut. 6. May support healthy bowel function Much of the fibre in kidney beans is soluble fibre. This type of fibre is gentler on the gut and promotes healthy bowel habits by absorbing water, forming a gel-like substance and softening the stool, making it is easier to pass. 7. May help manage cholesterol The soluble fibre in kidney beans aids in binding and removing cholesterol from the body. Therefore, including beans regularly in the diet may help manage total cholesterol, and more specifically LDL or ‘bad’ cholesterol. 8. May help stabilise blood sugar levels The fibre, protein and type of starch (amylose) in kidney beans contribute to their low glycaemic index, making them a useful dietary inclusion for those looking to stabilise blood sugar levels and manage diabetes. 9. May lower blood pressure A useful source of magnesium and potassium, kidney beans may help manage blood pressure. 10. May reduce cardiovascular disease risk Regularly consuming beans can improve vascular function and reduce cardiovascular risk; dark-coloured beans, such as red kidney beans, seem to be particularly beneficial in this regard. 11. May support weight management Eating foods that are rich in protein and fibre, including resistant starch, may help you consume fewer calories and assist with weight control. This is because these foods can improve our sense of fullness, while balancing blood sugar levels and fat accumulation. White kidney beans are thought to be especially useful in this regard. 12. May support bone health Being a source of key nutrients like magnesium, kidney beans make a valuable contribution to bone health; this is especially relevant to women in midlife and those at risk of osteopenia and osteoporosis. So, are kidney beans good for you? Kidney beans are a nutritious and budget-friendly ingredient to include regularly in a balanced, varied diet. However, you should be aware that raw or undercooked kidney beans contain high levels of phyto-haemagglutinin, a compound that can cause severe nausea, vomiting and diarrhoea – so it's important to prepare and cook your kidney beans correctly. Ideally, soak dried beans for at least 5 hours, discard the water and boil the beans for at least 10-30 minutes. Canned kidney beans are pre-cooked and safe to eat without further heating. All beans and pulses contain ‘anti-nutrient’ compounds, including phytates and tannins. These are so called because they inhibit our absorption of certain nutrients including minerals, like iron and zinc. Canned kidney beans however – as well as being convenient to use and affordable – have the advantage of reducing levels of these anti-nutrients. In terms of protein, fibre and fat, there’s little nutritional difference between the dried kidney beans you need to soak and cook yourself and the canned varieties. For those at risk of allergy, it is worth bearing in mind that one of the most extensively studied proteins in kidney beans (phaseolin), can cause allergic reactions in some people. Enjoyed this? Now read... Top 11 health benefits of chickpeas Is soya good for you? 10 high-protein, high-fibre foods 15 best vegan protein sources Are baked beans healthy? Kerry Torrens BSc. (Hons) PgCert MBANT is a BANT 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. 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.
13 health benefits of broad beans (fava beans)
13 reasons why you should include these tasty beans in your meals
These large, flat-sided, bright green legumes are familiar to most of us, but did you know that in their dry form they can be ground to make a gluten-free flour and used in recipes like pancakes and pizza? Keep reading for more nutritionist-approved facts about these versatile beans. What are broad/fava beans? One of the earliest cultivated foods, broad beans, also referred to as fava beans, are packed with vitamins including the B group, as well as minerals like iron, manganese and potassium. Historically, broad beans were an important food staple because they could be stored in their dried form for long periods, but with the introduction of the potato during the 16th century, they lost popularity. The dried fruit of a smaller seeded variety of broad bean are typically known as fava beans, and are popular in Middle Eastern dishes. What are the health benefits of broad beans? Nutrient-rich Plant source of protein Gut-healthy May help support immune function May help manage blood sugar levels May support bone strength May support healthy bowel function May support blood pressure May support heart health May help with the symptoms of Parkinson’s May support iron-deficiency anaemia May aid weight management Makes a gluten-free flour alternative Discover our full range of health benefit guides including why you should eat more beans and pulses, and check out some of our favourite recipes like our pea and broad bean shakshuka and our chilli broad bean fritters with homemade labneh. Nutritional profile of broad beans An 80g portion of broad beans (boiled) provides: 38 kcals/163 kJ 4.1g protein 0.6g fat 4.5g carbohydrates 5.8g fibre 26mcg folate 16mg vitamin C Three tablespoons or 80g (cooked weight) of broad beans counts as one of your five-a-day – but only one, regardless of how much you eat. This is because, though beans have a lot going for them, they generally contain a less diverse range of vitamins and minerals than other fruit and vegetables. What are the top health benefits of broad beans? 1. Nutrient-rich Broad beans are a useful source of vitamins and minerals including iron, manganese and potassium, as well as the B group of vitamins, which help support nerve and brain function. 2. Plant protein source Often mistakenly described as an ‘incomplete protein’, beans contain all the essential amino acids we need for growth and repair, but at lower levels. This isn’t a problem, however, when included as part of a varied, balanced diet. As such, broad beans make a valuable contribution to a plant-focused diet. 3. Gut-healthy Broad beans are rich in fibre, including soluble fibre, which is gentle on the gut, as well as resistant starch, which is used as a food source by the beneficial bacteria that live in our gut, helping them thrive and increase in number and diversity. 4. May help support immune function Laboratory studies suggest that compounds in broad beans may help support protective, antioxidant activity and as such help immune function. Such compounds may enhance the action of the master antioxidant, glutathione, which plays a key role in delaying cellular ageing. 5. May help manage blood sugar levels The same plant compounds that help support immunity through their protective antioxidant effects may also help manage blood sugar levels. Broad beans also have a low to moderate glycaemic index (GI); this means they are a useful dietary inclusion for stabilising blood sugar levels and managing diabetes. 6. May support bone strength Broad beans are useful contributors of both manganese and copper, studies in both animals and humans suggest these minerals play a useful role in preventing bone loss. 7. May support healthy bowel function Much of the fibre in broad beans is soluble fibre, this type of fibre is gentler on the gut and promotes healthy bowel habits by absorbing water, forming a gel-like substance and softening the stool making it is easier to pass. 8. May support blood pressure Broad beans are useful sources of magnesium and potassium, minerals that play an important role in relaxing blood vessels and managing high blood pressure. A 10-year study of over 28,000 women found that those who ate diets rich in foods that provide magnesium, like broad beans, were less likely to develop high blood pressure. 9. May support heart health As well as helping to manage blood pressure, broad beans may support the heart and cardiovascular system in other ways, including lowering cholesterol levels. Broad beans contain soluble fibre that aids in binding and removing cholesterol from the body. Therefore, including beans regularly in the diet may help manage total cholesterol and more specifically, LDL or ‘bad’ cholesterol. 10. May help with the symptoms of Parkinson’s Broad beans contain L-dopa, a compound and precursor to the brain chemical dopamine. L-dopa is used by medical professionals in the treatment of Parkinson’s, and there have been some suggestions that consuming broad beans may be helpful for those with mild symptoms. Eating broad beans alongside prescribed L-dopa may prolong the action of the prescribed drug, although more research is needed. 11. May support iron-deficiency anaemia Eating iron-rich foods, like broad beans, may be helpful for those with iron-deficiency anaemia. If you’ve been diagnosed with this condition, it’s likely that your haemoglobin levels are low. This protein is needed to carry oxygen in the blood, so low levels result in fatigue, dizziness and shortness of breath. Regularly eating iron-rich foods, including plant-sourced foods, may be helpful. 12. May aid weight management Eating foods that are rich in protein and fibre may help you consume fewer calories and assist with weight control because they improve our sense of fullness. Balancing blood sugar levels may also help minimise carb cravings. 13. Gluten-free flour alternative Fava bean flour is a gluten-free, nutrient-dense, high-protein flour made from finely milled dried fava beans. Its mild flavour makes it suitable for sweet and savoury baking, pancakes and pizzas, or for thickening sauces. So, are broad beans good for you? Broad beans are a nutritious addition to most diets, however some people who have a rare genetic trait (Glucose-6-phosphate deficiency) may experience a severe, sometimes life-threatening allergic reaction, known as favism. This reaction may occur when eating the beans or breathing the pollen of the plant, and involves the rapid destruction of red blood cells, which leads to haemolytic anaemia. That said, for the majority of us, eating broad beans as part of a balanced diet offers a number of health benefits, including for the heart, gut and bones, as well as for weight management. Enjoyed this? Now read… What to do with broad beans Top 20 healthiest vegetables The 20 healthiest green vegetables (and their benefits) Top 5 health benefits of broccoli Are baked beans healthy? Get more inspiration with these delicious broad bean recipes: Chicken skewers with broad bean hummus Lemony broad beans with goat's cheese, peas & mint Broad bean, feta & watercress salad Broad bean pasta Kerry Torrens BSc. (Hons) PgCert MBANT is a BANT 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. 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.
Experts have discovered the best time to drink coffee - and the healthiest way to do it
Is your morning coffee causing an afternoon caffeine crash? We investigate the best time to drink it, plus the healthiest types of coffee available – including the ones to avoid.
Coffee is a daily ritual for millions – in the UK alone, we consume approximately 98 million cups of coffee per day, while 16% of us visit coffee shops on a daily basis. But when is the ideal time to enjoy your caffeine boost? And how can you make it as healthy as possible? We asked a range of experts to explain the science, the practicalities and the healthiest approaches to consuming caffeine. What’s the best time of day to drink coffee? Many of us reach for our morning coffee almost as soon as we wake, but experts suggest holding off a little longer – until mid-to-late morning – for the most effective and healthiest energy boost. This is because your body’s natural cortisol levels are highest shortly after waking, meaning you’re already getting a natural alertness boost. Adding caffeine at this point can lead to overstimulation and jitteriness. Celeste Wong, coffee expert and barista, also advises giving yourself time to wake up before reaching for your first cup. She suggests waiting 30 to 90 minutes after waking, allowing hormones like cortisol and adenosine to regulate naturally and helping prevent an afternoon caffeine crash. Additionally, research from the University of Bath highlights that drinking coffee after breakfast, rather than before, is better for metabolic control and blood sugar stability. A protein-rich breakfast followed by coffee is considered an optimal routine for both energy and health. <img src="https://images.immediate.co.uk/production/volatile/sites/30/2026/03/GettyImages-2148986071-fc0cf88.jpg" width="7822" height="5215" alt="Close-up of a kitchen scene - A man pours a hot cup of coffee from a french press coffee maker. The mug is surrounded by egg cups containing hard boiled eggs. Sun shines through the window creating shadows on the kitchen counter. The steam is backlit." title="When is the best time of day for your caffeine boost – and the healthiest way to get it" /> How long do the effects of caffeine last? Caffeine is absorbed rapidly, with its effects felt within 15-60 minutes of consumption. This may last for around 3-5 hours – although this depends on how well you absorb and process caffeine. The half-life of caffeine – the time it takes for the amount in your bloodstream to reduce by half – is around five hours in a healthy adult. This means that if at 10am you drink a coffee with 200mg of caffeine in it, you may still have half of that caffeine (100mg) in your system at 3pm. For some, the stimulating effects can last anywhere from 2 to 12 hours, depending on individual factors such as sex, genetics, weight and other external factors (like smoking and diet). This is why it’s generally advised to avoid caffeine in the late afternoon or evening, as it may disrupt your sleep. What are the impacts of caffeine? Caffeine’s main effect is to block adenosine receptors in the brain, reducing the urge to sleep and increasing alertness. Moderate caffeine consumption has been linked to a range of benefits, including improved cognitive function, better mood and even a lower risk of certain diseases such as coronary heart disease and stroke. However, drinking too much caffeine can cause negative effects such as anxiety, restlessness, increased heart rate, headaches, digestive issues and sleep disturbances. For some people, even moderate amounts can lead to jitteriness or exacerbate feelings of stress and anxiety. Nutritionist Holly Dunn notes that it is also important to recognise that caffeine creates a false sense of energy, rather than providing actual energy to the body. Research tends to point towards caffeine causing temporary spikes in blood glucose levels. Sports nutritionist and founder of Lift Club Beth Johnson recommends eating a protein-rich breakfast before your first cup of coffee, paired with some healthy fats to ensure a balanced start to your day. “Something like a two whole egg, two egg white omelette with veg and a cheese of your choice is great. Or if you prefer something slightly sweeter, a big bowl of Greek yogurt with berries and a good dollop of peanut butter.” <img src="https://images.immediate.co.uk/production/volatile/sites/30/2025/12/GettyImages-2228374228-fc21f8d.jpg" width="7008" height="4672" alt="Young adult businesswoman smiling and working from home, enjoying coffee while analyzing charts and documents at the kitchen table, embracing a modern and comfortable lifestyle" title="Happy businesswoman working from home drinking a coffee and analyzing charts" /> Do these effects vary between different people? The impacts of caffeine can vary significantly between individuals. Factors such as genetics, age, body weight, sex and overall health influence how quickly caffeine is metabolised and how sensitive you are to its effects. "Some people metabolise caffeine slowly, making them more sensitive to its effect, while others tolerate it well," explains registered nutritionist Zara Hiridjee. Certain groups of people, such as those with anxiety, sleep disorders, bipolar disorder, heart conditions or high blood pressure, as well as those taking certain medications, may be more sensitive to caffeine and should consider limiting or avoiding it. Pregnant women are advised to limit their intake to 200mg per day. Are some forms of caffeine healthier than others? Nutritionist Holly Dunn highlights that coffee does have advantages which have been shown to improve your health: "There are benefits associated with coffee’s anti-inflammatory, anti-diabetic, antioxidant, prebiotic, neuroprotective and performance-enhancing properties." Dunn also underlines coffee's complex nutritional composition, "comprising over a thousand bioactive compounds with the potential to influence our health and performance, including polyphenols and other secondary metabolites". “It’s also a source of micronutrients, including potassium, vitamins B3 and E, and a potentially important source of magnesium in modern societies, with one serving covering 6.4-7.5% of the daily requirement for men and women, respectively,” Dunn continues. But not all caffeinated drinks are created equal. Black coffee, enjoyed without added sugar or cream, is low in calories and rich in antioxidants and polyphenols. Decaffeinated coffee, especially when processed using the Swiss water process, retains most of these health benefits but with little or no caffeine, making it a good option for those who are sensitive to caffeine or want to avoid sleep disruption. In contrast, sugary coffee shop beverages and coffee creamers can be high in sugar, unhealthy fats and artificial flavours, which can undermine the health benefits of coffee. Nutritionist Kerry Torrens warns that commercial creamers contain trans fats and added sugars: "[Coffee creamers] are typically highly processed, and as such may be classified as an ultra-processed food, which studies suggest may be linked to chronic health conditions like obesity, heart disease and cancer." For those seeking a gentler or more sustained energy boost, alternatives such as green tea, matcha or adaptogenic coffees (which include herbs like ashwagandha and mushrooms like lion’s mane) may offer benefits with less risk of overstimulation or crash. In summary Best time for coffee: Mid-to-late morning, after a balanced, protein-rich breakfast. Duration of effects: 2-12 hours with a half-life of around five hours, depending on individual factors Impacts: Increased alertness and focus, but risk of anxiety, jitteriness and sleep disruption if over-consumed Healthiest forms: Black coffee, high-quality specialty coffee, with minimal sugar or additives. Decaf and green tea are good options for those sensitive to caffeine. Ultimately, the healthiest way to enjoy your caffeine boost is to be mindful of timing, quantity and the quality of your drink – and to listen to your body’s response. A balanced approach is key to making caffeine work for you, not against you. 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.
New science shows tweaking your diet now can save your brain later
It’s never too late to make these achievable changes – now proven to reduce cognitive ageing
For a long time, I assumed dementia was merely a matter of genetic fate. Something that either was or wasn't coming for you, written into your DNA long before you'd ever thought to worry about it. But a wave of new research is starting to challenge that idea, and place far more control back in our hands than we might expect. Published in March 2026, several major studies suggest that what we eat, particularly in midlife, may play a meaningful role in how our brains age. Not just in terms of memory or focus, but in measurable changes to risk and even brain structure itself. Crucially, the message isn’t that you needed to start decades ago. The evidence increasingly points to something far more encouraging: that it’s never too late to make changes that matter. The most striking findings come from a large study which followed around 159,000 adults. Researchers found that those who adhered most closely to healthy dietary patterns had a significantly lower risk of cognitive decline. One approach stood out, the DASH diet, originally designed to lower blood pressure. Those who followed it most closely had around a 41% lower risk of cognitive decline compared to those with the poorest diets. It’s one of the clearest signals yet that a widely recommended, relatively accessible way of eating could support long-term brain health. From a clinical standpoint, the findings are both reassuring and unsurprising. “From a GP’s perspective, these findings are encouraging because they reinforce something we’ve long suspected, that dementia risk isn’t fixed, and lifestyle factors can play a meaningful role alongside genetics,” says Dr Semiya Aziz, NHS GP and founder of Say GP. “While the evidence for diets like DASH and MIND is observational rather than causal, we know these patterns support cardiovascular health, and heart health and brain health are closely linked.” Firstly, what are the MIND and DASH diets? You've almost certainly heard of the Mediterranean diet. MIND and DASH are its close relatives, and when it comes to brain health specifically, they may have the edge. DASH (Dietary Approaches to Stop Hypertension) was originally designed to lower blood pressure. It's built around vegetables, fruits, wholegrains, lean protein and low-fat dairy, while limiting salt, red meat and added sugars. The fact that it's now appearing so prominently in dementia research makes intuitive sense; what's good for the heart has long been understood to be good for the brain. MIND (Mediterranean-DASH Intervention for Neurodegenerative Delay) is a hybrid of the two but designed specifically with the brain in mind. It doubles down on leafy greens, berries, nuts, wholegrains, fish, olive oil and beans, while cutting back on butter, cheese, red meat and anything ultra-processed. Neither requires a life overhaul, and are, in the scheme of things, pretty achievable. Both diets work, the researchers believe, because of the specific combination of nutrients they deliver. Omega-3 fatty acids from oily fish are key structural components of neuronal membranes, influencing how neurons communicate and the brain's ability to form new connections. Polyphenols, found in berries, olive oil, dark chocolate and herbs, reduce oxidative stress and support cerebral blood flow. B vitamins from leafy greens help regulate homocysteine, elevated levels of which are linked to the loss of brain cells. And the fibre both diets are naturally high in feeds the gut microbiome, which in turn influences neuroinflammation via the gut-brain axis. "It's not one nutrient," says registered nutritionist Zara Hiridjee. "It's this synergy of fats, micronutrients and plant compounds working across multiple pathways. The midlife window, and why it's not the only one Perhaps the most interesting shift in the latest research is around timing. Analysis from the large study cohort suggests that diet quality between the ages of 45 and 54 may have the strongest association with later-life cognitive outcomes. “Midlife does appear to be a key window, particularly for reducing vascular risk,” says Dr Aziz. “But improvements later in life still carry clear benefits.” “It’s never too late to make changes,” she adds. “Small, consistent improvements over time can help to support brain health and reduce the progression of conditions like hypertension and diabetes, which are closely linked to dementia risk.” Hiridjee agrees. “The brain remains responsive to change at any age. Improving diet can still reduce inflammation, support blood flow and provide the nutrients needed for brain function, even later in life.” So, what does that actually look like in practice? Across all of the research, the same patterns come up again and again: eat more vegetables, particularly leafy greens; regular oily fish; healthy fats like olive oil and nuts; wholegrains and fibre; and fewer ultra-processed foods, added sugars and excess salt. Coffee may help, too. Another large study, following more than 130,000 people over several decades, found that moderate consumption of coffee or tea was associated with a lower risk of dementia, as well as better cognitive performance. “Both coffee and tea are rich in polyphenols, and caffeine itself may play a role in supporting certain brain pathways,” says Hiridjee. “The sweet spot appears to be around two to four cups a day, beyond that, you don’t see additional benefits, and it can start to impact sleep, which is just as important for cognitive health.” It’s not a reason to rely on caffeine alone, but it does reinforce a broader point, that brain health isn’t shaped by one single change, but by the accumulation of small, consistent habits over time. “If you wanted to make meaningful changes this week, I’d focus on three things,” says Hiridjee. “Increase omega-3 intake, add more polyphenol-rich foods like berries and olive oil, and build meals around protein, fibre and healthy fats to keep blood sugar stable.” But as Dr Aziz is quick to point out, diet is only one piece of the puzzle. “In clinical practice, diet rarely works in isolation,” she says. “Patients who eat well often adopt other positive behaviours, exercising more, sleeping better, reducing alcohol – and it’s this combination that helps limit chronic disease and, over time, supports cognitive health.” It’s also important to keep the evidence in perspective. These studies are observational, meaning they show associations rather than direct cause and effect. But when large, long-term studies consistently point in the same direction, and when the biological mechanisms make sense, the message becomes difficult to ignore. What’s most striking is how achievable it all is. There’s no need for extreme diets or expensive interventions. The patterns linked to better brain health are familiar, flexible and, for most people, realistic. “Diet is a long-term investment in brain health,” concludes Dr Aziz. “But it should always be part of a broader lifestyle approach, including movement, sleep and metabolic health, rather than viewed in isolation.” Enjoyed this? Read more Top 15 foods to improve your memory 5 ways the food you eat affects your brain 5 foods to boost your child's brain power How to eat for exams Top 10 sources of omega-3 Top 10 health benefits of tea Brain-boosting recipes All health content on goodfood.com is provided for general information only, and should not be treated as a substitute for the medical advice of your own doctor or any other 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.
8 signs and symptoms that you're not getting enough magnesium
How to spot if you’re not getting enough of this important mineral
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 the declining magnesium content in many of our staple crops. Together these factors result in lower levels of magnesium in Western diets. Other dietary aspects that may affect our absorption of magnesium include a high intake of caffeine and zinc supplementation. Low magnesium symptoms The early signs and symptoms of low magnesium tend to be non-specific and hard to determine, although ongoing low levels may lead to deficiency and potentially result in chronic disease. Common symptoms of low magnesium 1. Muscle twitches and cramps Magnesium is a key electrolyte in the body. Electrolytes are electrically charged minerals that regulate nerve and muscle function, and maintain our hydration and pH levels. If the level of one or more electrolytes is out of balance, it can show up as frequent muscle cramps and twitches or even muscle tremors and weakness. 2. High blood pressure Emerging evidence suggests magnesium may play a role in lowering high blood pressure, although more research is needed. That said, it does appear that a higher intake of magnesium may be effective for those with diagnosed high blood pressure (hypertension). The mechanisms behind this may be multifaceted. For example, magnesium helps manage levels of sodium, calcium and potassium, and together these minerals influence blood pressure. Magnesium may also help the release of prostacyclin, a hormone-like compound that relieves tension in blood vessel walls, thus reducing pressure. 3. Irregular heartbeat An irregular heartbeat (arrhythmia) may be suggestive of a magnesium deficiency, although there are other explanations, so always consult your doctor if you have concerns. Irregular heartbeats often feel like a skipped beat or a palpitation and may cause dizziness or shortness of breath. Magnesium regulates calcium and potassium levels and these electrolytes help maintain the normal rhythm of your heart, so if magnesium is low you may sometimes feel as if your heartbeat is out of rhythm. Studies suggest magnesium may be especially helpful for a type of arrhythmia called atrial fibrillation. 4. Tiredness Magnesium plays a key role in energy production and metabolism, so any shortfall may result in a lack of ability to fuel your day-to-day activities. Magnesium is also involved in nerve signalling and maintaining adequate potassium levels in muscles, so again a shortfall may add to fatigue. 5. Nausea, vomiting and loss of appetite These may be indicators that levels of magnesium are low. If stomach issues persist, it may be worth mentioning this to your doctor, who may recommend a magnesium test. 6. Low mood Low levels of magnesium may lead to apathy and a sense of emotional numbness. Supporting levels of magnesium through supplementation appears to help depression as well as other mood disorders like anxiety. 7. Breathing problems Low magnesium levels may cause narrowing of the airways (bronchoconstriction), which is common in asthma. We need magnesium for muscle contraction and relaxation, including for the diaphragm and respiratory muscles. 8. Weaker bones Bone density is not something you’ll tend to know about until you experience a break or a fracture. However, magnesium deficiency is a risk factor for low bone density (osteopenia) and the onward development of osteoporosis. Low magnesium levels will reduce blood levels of calcium, one of the main building blocks of bones, and may also impact vitamin D’s role in supporting bone strength. If your deficiency becomes more pronounced then it may lead to chronic disease, including: Heart disease Osteoporosis Type 2 diabetes Migraine Alzheimer’s disease How to treat low magnesium Although magnesium is found in a number of foods, including leafy green vegetables, nuts, seeds, wholegrains and dairy foods, you may not achieve the recommended daily amount of 270mg for women and 300mg for men unless you’re eating a varied diet. Therefore, it's important to focus on a wide selection of foods to optimise your magnesium intake. Supplements may be useful for some people, but always use as directed on the label. Taking high levels can result in side effects like diarrhoea, low blood pressure and mood disorders. If you’ve been diagnosed with a condition such as kidney disease, don't supplement unless your doctor has specifically told you to do so. Those on prescribed medication including diuretics, heart medication and antibiotics should check with their prescribing clinician. If you’re taking antacids or laxatives, be aware that magnesium may affect the way these medications work. Check out our tried-and-tested review of the best magnesium supplements. Enjoyed this? Read more of our health guides Magnesium-rich foods 8 best magnesium supplements for sleep 2026, tried and tested The best supplements, tried and tested How to sleep better Kerry Torrens BSc. (Hons) PgCert MBANT is a BANT 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. 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.
These 12 foods are high in soluble fibre to help you reach your target
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
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 types in our diets, soluble fibre has some specific benefits: Helps balance blood sugar levels – the type of soluble fibre that forms a gel serves to slow the absorption of glucose into the bloodstream and helps stabilise blood sugar levels Helps manage cholesterol – the same type of gel-forming soluble fibre helps bind to fats and cholesterol, hindering their full absorption. This helps the body manage cholesterol levels, especially that of so-called ‘bad’ low-density lipoprotein (LDL) cholesterol Promotes gut health – the soluble fibre that can be fermented by gut bacteria acts as a food source for these microbes; this triggers the production of compounds called short-chain fatty acids, which nourish the intestines and promote bacterial diversity Supports digestion – gel-forming fibre adds bulk to stools, which makes them easier to pass and may alleviate constipation 12 foods high in soluble fibre Cereals & grains 1. Oats Oats are rich in a soluble gel-forming fibre called beta-glucan, which increases our sense of fullness, reduces hunger and enhances appetite control. Both the UK and European authorities have granted a permitted health claim for beta-glucan, stating that 3g of beta-glucan per day, combined with a low-fat diet, may reduce heart disease risk and lower cholesterol. Recipes to try: Bircher muesli with apple & banana Raspberry kefir overnight oats Savoury spiced granola 2. Pearl barley Like oats, pearl barley is a valuable source of the cholesterol-lowering fibre beta-glucan. This also acts as a prebiotic, feeding the gut bacteria and promoting their growth and diversity. Recipes to try: Pink barley porridge with vanilla yogurt Bean & barley soup Barley & broad bean risotto Beans & pulses 3. Soya beans The soluble fibre found in soya beans includes pectin, which dissolves in water to form a gel and is fermented by gut bacteria. This means it may help lower cholesterol, balance blood sugar and support gut health. It also increases feelings of fullness, which may help with weight management. Recipes to try: Coconut-roasted edamame Sesame ginger sushi bowls Puy lentil salad with soy beans, sugar snap peas and broccoli 4. Kidney, pinto & cannellini beans As well as soya beans, other members of the bean family like kidney, pinto and cannellini are valuable contributors of soluble fibre, including pectin, and as such may support gut health. Recipes to try: Peppered pinto beans Pesto, cannellini bean and tuna jackets Kidney bean curry Nuts & seeds 5. Hazelnuts Although not as popular as almonds or walnuts, hazelnuts are associated with healthy cholesterol levels, thanks to their soluble fibre content. Recipes to try: Honeyed beetroot and carrot salad with feta and hazelnuts Celeriac, hazelnut & truffle soup Creamy sprout, hazelnut and leek pasta 6. Flaxseeds (linseeds) Particularly rich in fibre, these little seeds are most effective when milled or soaked in water. Studies confirm that flaxseeds, also known as linseeds, support gut health and microbial diversity, improve stool consistency and cholesterol excretion, and help control diabetes markers, including one that your GP will be interested in, HBA1c. Recipes to try: Apple linseed porridge Seeded wholemeal loaf Roasted stuffed cauliflower Fruit & vegetables 7. Avocado Compared with other fruits, avocados contain higher quantities of fibre, including soluble fibre, which makes up about 30%. This soluble fibre acts as a fuel source (prebiotic) for gut microbes, helping them thrive and increase in number, which benefits our digestion, immunity and more. Recipes to try: Guacamole & mango salad with black beans Linguine with avocado, tomato & lime Avocado and roasted broccoli sesame rice salad 8. Pears Pears are high in dietary fibre, containing 6g per serving. This, combined with the natural sugar, fructose, provides bowel-stimulatory effects. Recipes to try: Goat’s cheese, pear & walnut tartines Pork and pears Griddled pears with goat’s cheese and hazelnut dressing 9. Apples An apple a day has long been associated with better health. This is partly due to being rich in pectin, which helps reduce heart disease risk and improves gut health. Recipes to try: Bircher muesli with apple and banana Pork and apple burgers Apple & feta salad 10. Prunes Prunes are rich in dietary fibre, a good proportion of which is soluble and includes pectin. They also supply a type of sugar called sorbitol, which increases the amount of fluid your gut absorbs and helps soften stools, making them easier to pass. Regularly eating prunes can increase stool volume and frequency, making prunes a natural laxative. The fibre in prunes also acts as a prebiotic and promotes the growth of beneficial bacteria in the gut. Recipes to try: Oat and chia seed porridge with prunes Quinoa stew with squash, prunes and pomegranate 11. Brussels sprouts Rich in soluble fibre, Brussels sprouts are also a source of sulphur. This promotes the production of glutathione and is important for maintaining the integrity of the gut lining, as well as supporting its repair. Recipes to try: Brussels sprouts slaw Boxing Day sprout pad Thai Brussels sprouts with hazelnut orange butter 12. Asparagus Studies suggest soluble fibre in asparagus helps manage cholesterol levels by binding with bile fats and promoting their excretion. Recipes to try: Tuna and asparagus white bean salad Asparagus soup Creamy chicken & asparagus braise Frequently asked questions What are the signs of soluble fibre deficiency? You may experience one or more of the following: Constipation and irregular bowel movements Hunger shortly after eating Blood sugar fluctuations Fatigue and low energy Poor cholesterol control Does soluble fibre reduce cholesterol? Yes, gel-forming soluble fibre can be effective for managing cholesterol. When mixed with water, this fibre creates a gel in the gut that hinders cholesterol absorption and promotes its excretion. Both oats and barley contain beta-glucan, which has been proven to lower total cholesterol, including lowering 'bad' LDL cholesterol. Is soluble or insoluble fibre better? Neither is better, both have their own benefits. Soluble fibre, dependent on its properties, may help slow digestion, lower blood sugar and manage cholesterol, while insoluble fibre helps regulate bowel movements. How should I increase the fibre in my diet? When increasing the fibre in your diet, be sure to drink extra fluids to help the fibre do its job properly, and make changes to your diet over a period of weeks rather than days – this will prevent overwhelming your digestive system. Enjoyed this? Read more of our health guides: High fibre breakfast recipes 90% of us aren’t eating enough fibre. Here are the worst things it does to your body High-fibre recipes Is plant fibre the secret to getting rid of belly fat? 5 healthy swaps Kerry Torrens BSc. (Hons) PgCert MBANT is a BANT 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. 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.
Prebiotics vs probiotics: which do I need?
In the world of gut health, terminology can be confusing. Our nutritionist helps to demystify and explain which – if any – could be of help
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. Prebiotics are the food or fuel source for these live microbes, and are needed by them to increase in number, diversity and to thrive. Your body doesn’t digest prebiotics, instead they are metabolised by your gut microbes. Examples include non-digestible fibre, resistant starch as well as plant compounds, like polyphenols. Prebiotics can be found in foods like onion, garlic, leeks, asparagus, banana and oats as well as cooked and cooled pasta and potatoes. If you suffer with irritable bowel syndrome (IBS) you should be aware that many prebiotics are classed as FODMAPs and as such you will need to seek professional guidance when following a low FODMAP diet. Prebiotics not only support probiotic microbes, they also (very importantly) provide a food source for all the trillions of natural microbes that live in your gut. Benefits of prebiotics and probiotics There is still much for us to learn in this area, although it is recognised that prebiotics: act as a ‘fertiliser’ promoting the growth and diversity of natural gut microbes as well as probiotic microbes, provide the source material for the production of anti-inflammatory short chain fatty acids (SCFAs), may help control blood sugar, appetite and weight, may increase the absorption of some micronutrients, like calcium, iron and zinc. Probiotics work alongside your natural gut bacteria to support health and balance. Their other benefits may include: improve IBS symptoms, traveller’s diarrhoea and the duration of antibiotic associated diarrhoea, may help lower blood pressure and improve cholesterol levels, may reduce inflammation by promoting the production of anti-inflammatory compounds called short chain fatty acids (SCFAs), may enhance immunity and be of benefit in the cold or flu season and during stressful periods. Discover more benefits from our guide, what are probiotics and what do they do? Should you take prebiotics and probiotics together? Functional supplements that combine prebiotics and probiotics are known as synbiotics and are designed to work synergistically to optimise benefits. By combining the good microbes with their specific food source, the product aims to enhance gut health, metabolism and immunity and may be more effective than having one or other on their own. In your diet you can get both pre- and probiotics by combining foods like kefir with raspberries, overnight oats with yogurt and banana or serve a buttermilk dressing over a green salad. Are prebiotics or probiotics better for you? The answer to this is they both are. The billions of beneficial microbes that live in the gut work tirelessly to ward off infection and support our wider health, supporting them with probiotics helps maintain balance and diversity. These microbes are unable to do their hard work without the presence of prebiotics from your diet. Therefore, eating fermented foods and enjoying a diverse variety of plant foods through the week helps maintain a healthy gut. When might I take probiotics? Including fermented foods in your regular diet is the key to healthy gut maintenance, however, on occasions a supplement may be helpful, such as: After a course of antibiotics, When experiencing traveller’s diarrhoea or a specific digestive upset, To support your digestive system during times of dietary change or extreme stress. When might I take prebiotics? Your regular diet should be your main source of prebiotics, although a supplement may help when: Your diet is low in fibre and diversity, You’re working on increasing microbial diversity, You’re taking probiotics. Enjoyed this? Read more of our health guides What are probiotics and what do they do? Top 15 probiotic foods to support gut health The best probiotic supplements 2026 – tried and tested How to improve your digestion Eat well for... gut health Kerry Torrens BSc. (Hons) PgCert MBANT is a BANT Registered Nutritionist® with a post graduate diploma in Personalised Nutrition & Nutritional Therapy. She is a member of the British Association for Nutrition and Lifestyle Medicine (BANT) and a member of the Guild of Food Writers. Over the last 15 years she has been a contributing author to a number of nutritional and cookery publications including Good Food. All health content on goodfood.com is provided for general information only, and should not be treated as a substitute for the medical advice of your own doctor or any other health care professional. If you have any concerns about your general health, you should contact your local health care provider. See our website terms and conditions for more information.