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.
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 caprese salad, courgette, potato and cheddar soup and parmesan spring chicken. 2. Yogurt Interestingly, consuming 100g of probiotic yogurt every day may be beneficial for helping manage stress and anxiety in postmenopausal women. We need to understand more about the mechanism behind this, so more studies are needed, but it may be a good habit to start. Discover the health benefits of yogurt. Use up yogurt to make our roast aubergines with yogurt and harissa, instant frozen berry yogurt and roasted beetroot with za’atar, chickpeas and harissa yogurt. 3. Buttermilk Buttermilk is traditionally made from the liquid left after churning butter, but mnodern commercial versions are more likely to be made by adding lactic acid bacteria to milk. The bacteria thicken the liquid by curdling natural milk proteins (casein), which gives it a tart flavour. One of the benefits of lactic acid bacteria is that they can make lactose, the natural sugar in milk, easier to digest. Another benefit of consuming buttermilk is that it may be associated with reduced cholesterol levels in men and women. Buttermilk is often used in baking and cooking, for example as a marinade for meat because it helps tenderise tougher cuts. Use it in these delicious recipes: green salad with buttermilk dressing, buffalo cauliflower wings, paprika buttermilk chicken courgette skewers and Irish soda bread. 4. Olives Olives are one of the most popular fermented foods. Their natural saltwater fermentation makes them rich in a family of bacteria called lactobacillus, which are beneficial for gut health. Discover the health benefits of olives. Add salty olives to our chicken and olive casserole, cod with olives and crispy pancetta and tuna, olive and spinach spaghetti. 5. Sourdough Typically made from just four ingredients – flour, water, salt and a starter culture – sourdough is easy to digest and highly nutritious. It’s the starter combined with the long fermentation that holds the key to sourdough’s taste, texture and health credentials. The starter is a mixture of flour and water, fermented by wild yeasts and lactic acid bacteria, which gives the sourdough its rise. Traditional sourdough undergoes a slow fermentation, which makes its vitamins and minerals more accessible. The process also kickstarts the breakdown of gluten, making the bread easier to digest. Although the beneficial bacteria in the starter are lost during baking, compounds called polyphenols become easier for us to access. These act as a fuel source for the good gut bacteria we already have and, unlike many commercially produced loaves, sourdough helps keep blood sugar levels stable. Discover the health benefits of sourdough. Give sourdough a go with our step-by-step recipe to make your own starter, and use it to make our classic sourdough loaf. 6. Apple cider vinegar Apple cider vinegar is made by crushing apples and allowing yeasts to ferment the natural sugars into acetic acid. It’s the unfiltered vinegar that retains the benefits because it contains the 'mother', a collection of proteins, enzymes and friendly bacteria. You’ll recognise an unfiltered product when you see it because it will appear cloudy in the bottle. Including apple cider vinegar in your diet may help improve fasting blood sugar and reduce HbA1c, a marker your doctor may check because it gives an indication of your long-term blood sugar control. Discover the health benefits of apple cider vinegar. Use apple vinegar to make our spicy black bean tacos. 7. Sauerkraut Sauerkraut is essentially fermented cabbage and is thought to have originated in China more than 2,000 years ago. The process of fermentation initiates certain beneficial bacteria and it’s these, along with the process itself, that makes sauerkraut such a healthy choice. Fermented cabbage is especially heart-healthy, being fibre-rich and a source of beneficial bacteria that help to balance cholesterol levels. It’s also a good source of potassium, and its bacterial content is thought to positively influence blood pressure. Discover the health benefits of sauerkraut. Make your own sauerkraut with our easy recipe. 8. Kefir Kefir may be even better for you than yogurt. This is because it benefits from a more wide-ranging composition of beneficial bugs and yeast. These microbes are responsible for producing bioactive compounds that have numerous benefits for our health, from improving digestion to lowering cholesterol. If you follow a dairy-free or vegan diet you can still benefit from the health-promoting effects of kefir – water kefir is made by adding kefir grains to a sugary water solution, creating a slightly fizzy drink that is typically flavoured with fruits and spices. Discover the health benefits of kefir. Enjoy kefir in our raspberry and kefir overnight oats and kefir breakfast smoothie. 9. Kimchi A fermented combination of vegetables and spices, kimchi is a traditional Korean food now popular across the world. The process of fermentation, by mainly lactobacillus bacteria, is thought to enhance the nutritional value of kimchi. This is because the bacteria themselves synthesise vitamins and minerals, and the process of fermentation deactivates some less favourable compounds. Including kimchi regularly in your diet may help you manage cholesterol and balance blood sugar levels. Discover the health benefits of kimchi. Add the bold flavour of kimchi to our kimchi fried rice, kimchi noodles and kimchi scrambled eggs. 10. Kombucha Kombucha is a mildly fizzy fermented drink made from sweetened tea and a specific culture known as a 'scoby' (a symbiotic culture of bacteria and yeasts). The bacteria and yeast in the scoby convert sugar into ethanol and acetic acid. The acetic acid is responsible for kombucha’s distinctive sour taste and makes it a great alternative when you fancy something a little different. Kombucha contains small amounts of vitamins and minerals, including vitamin C and vitamins B1, B6 and B12, which are produced when the yeast breaks down the sugars. Levels are likely to vary by product. Discover the health benefits of kombucha. Make your own kombucha with our easy recipe. 11. Miso A traditional ingredient in Japanese and Chinese cooking, miso is made from soybeans and grains that are fermented by koji enzymes and beneficial bacteria. Miso is rich in gut-friendly bugs, protein and vitamins E and K, as well as plant compounds called isoflavones, which may have anti-cancer benefits. Discover the health benefits of miso. Use miso to make our miso aubergines, miso salmon with ginger noodles and miso chicken and rice soup. 12. Tempeh A great protein alternative, tempeh is made from cooked, fermented soya beans. It’s rich in bone-friendly minerals including calcium, magnesium and phosphorus. In addition to this, the fermentation process breaks down compounds known as anti-nutrients, which may inhibit our uptake of some of these valuable minerals. This makes fermented foods like tempeh easier to digest and the nutrients they provide easier to absorb. Discover the health benefits of tempeh. Be inspired by our chilli tempeh stir-fry and tempeh traybake. 13. Natto A traditional Japanese dish of fermented soybeans, natto is a rich source of good-for-you bacteria. It’s traditionally consumed at breakfast and has a beneficial effect on the gut. Containing as much as 100 times more vitamin K2 than some cheeses, it’s particularly useful for those at risk of poor bone health. However, if you’re on blood-thinning medication, such as warfarin, you should refer to your GP or registered dietician before introducing vitamin-K-rich foods into your diet. Learn more about natto and what makes the Japanese diet so healthy. 14. Kvass A low- to no-alcohol lightly fermented drink from Eastern Europe, Kvass is traditionally made from dark rye bread, sugar, yeast, water and raisins. The flavour is often likened to a sweet, low-alcohol beer, with the fermentation process being triggered by wild yeasts and bacteria from key ingredients such as the rye. When buying commercial Kvass you should be aware that it’s often made from malted barley and may be carbonated. Check the label to assess whether it has been subject to a fermentation process; if not, it will offer limited health benefits. Where can you find fermented foods? Fermented foods are widely available in supermarkets and health food stores as well as local farmers' markets. Check out the chiller cabinets as well as the ambient aisles and look online for specialised cultures, including kefir grains and scoby. The likes of kimchi, kombucha and kefir are easier to find than you might first think. Find out how to make kombucha. What to look for on the label of fermented foods? First off, always read the label and look for key words such as 'live cultures', 'bio cultures', 'active cultures' and 'raw' or 'unpasteurised'. Many of these products will require refrigeration and will have a limited shelf life. A product with a shelf life that extends to months rather than a few weeks is unlikely to contain beneficial probiotic microbes. That’s because microbes are living organisms and may be damaged by long storage times and high temperatures such as those used during pasteurisation and cooking. That said, not all fermented foods need to be kept in the chiller cabinet – kombucha, miso and fermented sauces may be found in the ambient aisles of your local supermarket. The ingredient list on the label should also be simple, with a limited number of items listed. Avoid products with added sweeteners, acidity regulators and preservatives. A final tip is look for products that are minimally processed and have been made using traditional methods, such as pickles made in a salt water brine rather than vinegar. Enjoyed this? Now try… 4 signs you have an unhealthy gut (and what to do to help it) Top 10 probiotics foods to support your gut health Digestive health recipes and tips Gut-friendly recipes How to make kefir How to make kombucha Have you buying tips to share? What do you look for when selecting fermented food products? Let us know in the comments below. This page was reviewed on 5 January 2026 by Kerry Torrens. Kerry Torrens BSc. (Hons) PgCert MBANT is a registered nutritionist with a postgraduate diploma in Personalised Nutrition & Nutritional Therapy. She is a member of the British Association for Nutrition and Lifestyle Medicine (BANT) and a member of the Guild of Food Writers. Over the last 15 years she has been a contributing author to a number of nutritional and cookery publications including Good Food. Find her on Instagram at @kerry_torrens_nutrition_ 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.
Is skipping breakfast bad for your health?
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
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 chances are you’ll probably feel hungry and a bit light-headed without it. Inside your body, there’s a lot going on. Intermittent fasting can cause changes in your body’s hormone levels. It can decrease insulin levels and improve insulin sensitivity, which is beneficial for weight loss overall and reduces your risk of diabetes. But one study found that skipping breakfast and late meal consumption decreased the hormone leptin (which helps you feel full), while increasing the hunger hormone ghrelin. Cutting out breakfast can also raise your levels of the stress hormone cortisol. What’s more, it significantly raises your levels of 'bad' LDL cholesterol, according to various studies, and those who skip breakfast are 21% more likely to experience cardiovascular disease. "The impact is not the same for everyone, but skipping breakfast can lead to low energy levels and impaired cognitive function, or brain fog," explains Clare. "This is due to low blood sugars, as the body does not have a ready source of energy. Glycogen, which is stored around the liver and in muscles, sustains us during periods of fasting overnight. However, it is generally depleted by the morning, and the body has to use its own tissues to provide energy, which is less efficient. The brain needs a constant source of carbohydrate to function at its peak." Is skipping breakfast good for weight loss? It depends which studies you read, but yes, apparently so. According to a recent scientific review, people who went without breakfast lost an average of 0.66kg of weight compared with those who didn’t. And other studies show that those who eat breakfast consume around 260 calories more per day than those who don’t. However, it can also disrupt your metabolism and your gut microbiome, the ecosystem of microbes that live in your intestines. Missing breakfast does not necessarily mean you will consume fewer calories, or that the rest of your meals will be balanced and provide all the nutrients you need, says Clare. "It can lead to snacking due to increased hunger," she says. "A better plan is to eat intuitively – listening to your hunger cues and eating when you are hungry, whatever time that is." <img src="https://images.immediate.co.uk/production/volatile/sites/30/2025/09/GettyImages-2166426407-37f3178.jpg" width="724" height="483" alt="Healthy diet for weight loss. The fork and dish wood wrapped in yellow measuring tape on pink background. Diet and Healthy Concept" title="Healthy diet for weight loss. The fork and dish wood wrapped in yellow measuring tape on pink background. Diet and Healthy Concept" /> What is the first thing you should eat after skipping breakfast? Breakfast is the ideal opportunity to add fruit and veg to your diet to ensure you’re getting at least five a day, so if you’re missing it then you’ll have more to make up later in the day. You might also miss out on calcium from milk if would otherwise eat cereal, as well as vitamins and minerals. Steer clear of fatty, sugary foods, and don’t be temped to opt for an energy drink to pep you up. Wholegrain foods, nuts and seeds can help give you a sustainable energy boost, while low-fat live yogurt is easy on the stomach. "Breakfast should be balanced and contain carbohydrate, fibre, protein and some fruit or veg," says Clare. "Suitable choices might be egg on wholegrain toast with some grilled tomatoes, or wholegrain unsweetened cereal with Greek yogurt, seeds and fruit." So, while skipping breakfast is on-trend in some circles, there’s plenty of reasons why you should stick with your brekkie. So what does Clare think overall? "I wouldn't recommend skipping breakfast," she says. "There are studies showing some benefits, but equally there are some showing the opposite." More like this... Top quick and healthy breakfasts Our 20 best breakfast sandwiches Top 8 health benefits of matcha 20 breakfast ideas for kids What to eat before a run
Nicola Shubrook – Registered nutritionist
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
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 of brussels sprouts and try one of these flavoursome sprout recipes – chilli-charred brussels sprouts or toasted sesame sprouts. 3. Butternut squash High in fibre, butternut squash is also a useful source of vitamins and minerals. Diets high in brightly coloured fruits and vegetables, like butternut squash, are rich sources of beta-carotene, which we convert to vitamin A in the body. This vitamin plays a key role in maintaining eye health and supporting our immune system. Learn more about the health benefits of this popular winter vegetable. Try this squash, chicken & couscous one-pot or Moroccan chickpea, squash & cavolo nero stew for a midweek meal. 4. Carrots Carrots contain fibre, beta-carotene (pro-vitamin A) and a number of protective plant compounds, which may help support heart health, including lowering cholesterol. Read more about the health benefits of carrots. A super versatile and popular vegetable, we love carrots in this simple yet delicious carrot & ginger soup or our roasted carrot, spelt, fennel & blood orange salad which makes a tasty lunch or light dinner. 5. Cauliflower Whether it's white green or purple, cauliflower is a nutrient-dense staple. It contains both heart-friendly and anti-cancer plant compounds and is also a source of choline which we need for memory and mood. You can read more about the health benefits of cauliflower and why not try this red cabbage, cauliflower & coconut dhal containing two seasonal favourites? 6. Celeriac Related to celery, celeriac is a root vegetable and a great source of fibre which helps improve digestion and promotes gut health. Celeriac is also a good source of vitamin C, especially when eaten raw. Vitamin C promotes a healthy immune system and is important for wound healing as well as healthy skin, joints and gums. For inspiring ideas take a look at our top 10 celeriac recipes. 7. Celery Celery is a powerhouse when it comes to protective antioxidants, with one stalk containing upward of eight different protective plant compounds. This is why celery may help protect against the long-term disease risk caused by free radical damage; this includes improving heart health. Learn more about the benefits of celery. How about a celery salad for lunch or a comforting dinner of chicken with braised celery & cider? 8. Chestnuts With a sweet taste and a low fat content, chestnuts are a little different to other nuts. Rich in carotenoids lutein and zeaxanthin, they may help protect eyes from blue light damage; while other protective plants compounds such as gallic acid and ellagic acid may support the heart, along with the minerals magnesium and potassium. Read more about the benefits of chestnuts and try this winter warmer of roasted squash, pancetta & chestnut risotto or jazz up your roasts with thyme & chestnut roast potatoes. 9. Chicory Chicory is a useful source of plant defence compounds called polyphenols, these have a protective effect for the plant and for us. An added bonus is that these polyphenols are also prebiotic, which means they provide a source of fuel for the beneficial bacteria that reside in the gut. Impress with our grilled goat's cheese with cranberry dressing or trying something different, like our chicory roasted with thyme & bacon. 10. Cranberries We are talking about the actual berries here, rather than juice which can be high in sugar. Cranberries have long been thought to help in the prevention of urinary tract infections, but they may also offer some benefits to gastric ulcers and heart health, thanks to their high antioxidant content. Check out more health benefits of these ruby red berries. Rustle up this rustic braised beef with cranberries & spices for a delicious evening meal. 11. Horseradish A cruciferous vegetable, like broccoli or cabbage, horseradish earns its healthy status because of its natural antibacterial and anti-cancer properties. Get four of your five-a-day in this steak, beetroot, horseradish & warm lentil salad. 12. Jerusalem artichokes Jerusalem artichokes are a useful source of potassium which helps regulate blood pressure. They are also rich in plant compounds, including inulin, that may help maintain a healthy body mass, support metabolism and have other protective benefits. Indulge in this truffled Jerusalem artichoke soup or buttered Jerusalem artichokes as a side dish. 13. Kale One of the most well-known of the leafy greens, kale is possibly one of the most nutrient-dense vegetables around at this time of year as it's packed full of beneficial nutrients. Its protective plant compounds have been associated with heart health including lower blood pressure as well as anti-depressant benefits. Learn more about the benefits of kale. Get all of your five-a-day with this delicious chilli & ginger squash with kale & quinoa recipe or enjoy kale in this mushroom brunch recipe. 14. Kohlrabi Kohlrabi is a cruciferous vegetable and contains vitamins, minerals and antioxidants that support general health. It's a particularly good source of vitamin B6 that helps reduce inflammation as well as the risk of chronic diseases such as cardiovascular disease and cancer. Vitamin B6 may also help with combating depression and improving mood. Kohlrabi is great in a crunchy slaw – why not try this peppery kohlrabi slaw or beetroot-cured cod with fennel & kohlrabi slaw? 15. Leeks The humble leek packs a powerful punch; it contains a wide variety of nutrients including vitamins A, C and K, as well as health-promoting antioxidants such as kaempferol which has been linked with a lower risk of heart attacks. Enjoy this leek, pea & watercress soup or how about pairing with brussels sprouts for this creamy sprout, hazelnut & leek pasta? 16. Mushrooms Whether wild or cultivated, winter is mushroom season and with that comes lots of health benefits. Mushrooms appear to help decrease the risk of cancer and are one of the few plant sources of vitamin D which is vital for healthy bones and immunity. In fact, did you know that leaving your mushrooms on the windowsill in daylight helps to increase their vitamin D content? Check out more health benefits of mushrooms. Mushrooms are super versatile and work brilliantly in this hearty mushroom soup and in a spelt & mushroom risotto. 17. Parsnips Being a rich source of fibre, it's no surprise that parsnips help promote digestive regularity. They may also benefit a number of other gut-related conditions, including reflux and diverticulitis. Being rich in both soluble and insoluble fibre, parsnips help promote a greater mix of beneficial gut microbes. Learn more about the benefits of adding this winter root to your diet. How about a curried lentil, parsnip & apple soup or a spiced parsnip & cauliflower soup to keep the winter chills away? 18. Pears UK pears are in season from September to January. As well as being high in fibre and vitamin C, pears are actually a great dietary source of the minerals copper and potassium which we need for a healthy immune system and for heart function. Read more about the health benefits of pears. Impress guests with this griddled pear with goat's cheese & hazelnut dressing or make this wonderful winter warm beet, chorizo & pear salad. 19. Pomegranate Pomegranates are famed for their high antioxidant content, these plant defence chemicals (polyphenols), may help protect cells from damage. As a result, including pomegranates regularly in your diet, may help reduce the risk of cancer as well as high blood pressure, high content cholesterol and other inflammatory conditions. Read more about the health benefits of pomegranates. Try a winter salad with this feta, beetroot & pomegranate salad or make this quinoa stew with squash, prunes & pomegranate for a healthy dinner. 20. Purple sprouting broccoli Purple sprouting broccoli is packed full of carotenoids, these have anti-inflammatory properties that may hep reduce the risk of chronic disease and improve cognitive function and heart health. Studies suggest purple sprouting broccoli contains higher levels of anti-cancer compounds, protective flavonoids and vitamin C than its green equivalent. Try this salmon, purple sprouting broccoli & sweet potato mash or whip up a purple sprouting broccoli with garlic & sesame as a side dish. 21. Quince Quince is a pear-like fruit that must be cooked before eating. It tends to be little-used but offers a host of benefits including being packed with vitamins, minerals and fibre. The fruit contains plant compounds that offer protective, anti-inflammatory and potentially anti-cancer actions. Use quince in this delicious one-pot of sweet spiced lamb shanks or try it in a dessert – quince crumble tart. 22. Red cabbage Red cabbage isn't just for Christmas! It's a good source of vitamin K, which we need for healthy blood clotting, it also contains some magnesium, calcium and zinc – minerals needed for strong bones and teeth. The beautiful purplish colour of red cabbage is thanks to anthocyanins. These pigments have protective antioxidant properties which means they help the body combat the damaging effects of a process called oxidation. Discover more about the health benefits of this popular cabbage. How about trying this red cabbage with Bramley apple & walnuts or mulled red cabbage with clementines for a healthier side dish? 23. Salsify Salsify is a root vegetable that has an oyster-like flavour when cooked. It belongs to the dandelion family and looks like a long, thin parsnip with creamy white flesh on the inside and a dark, thick skin on the outside. Salsify is a good source of iron, which can help support red blood cell formation. This vegetable also contains important minerals for kidney health, including potassium, calcium and sodium. The root contains plant compounds called polyphenols which have anti-cancer properties. Try these delicious salsify crumpets for a breakfast or light lunch. 24. Savoy cabbage Savoy cabbage is a rich source of vitamin C, an antioxidant nutrient that, when combined with protective plant compounds, may help protect the body including the brain from chronic disease. Vitamin C also plays an important role in collagen formation, thereby helping to keep joints and skin healthy. Make this healthy side dish of savoy cabbage with almonds or perhaps try this French dish of one-pot cabbage & beans with white fish. 25. Sweet potatoes Sweet potatoes are packed full of carotenoids, which are converted by the body to vitamin A. This nutrient helps support the immune system and eye health as well as digestive health. Read more about the health benefits of sweet potato and why not try making this spiced chicken, spinach & sweet potato stew? 26. Swiss chard A dark green leafy vegetable, Swiss chard, like kale, is packed full of nutrients including vitamin K which supports bone health and may help to reduce the risk of fractures in conditions like osteoporosis. The leaves have the highest content of fibre, magnesium and vitamin C, while the stems are high in potassium. Try baked Swiss chard alongside your Sunday roast or pair it with seasonal kohlrabi in this Swiss chard & kohlrabi with lemon sauce. 27. Tangerines This winter citrus is a type of mandarin orange and despite its smaller size is packed full of vitamins, including vitamins A, C and B6. Tangerines are rich in protective plant compounds that are found in both their peel and flesh. These important compounds have collectively been found to help protect the brain and reduce the risk of chronic health conditions such as type 2 diabetes and heart disease. This chilli & tangerine braised lentils recipe makes for a healthy side dish. 28. Turnips Turnip is often overlooked. Being a cruciferous vegetable, like cabbage and cauliflower, turnip contains glucosinolates, plant compounds that may help prevent certain types of cancer, including breast and prostate. Like other yellow and orange vegetables, turnip contains lutein, a carotenoid that helps protect the eye and may be useful in delaying the onset of age-related conditions such as macular degeneration. Cook turnip in this roasted roots & sage soup or perhaps this high-fibre vegetable balti dish. 29. Walnuts Walnuts are one of the most important sources of protective polyphenols, which makes them one of the most beneficial of all of the tree nuts to add to your diet. Shaped like the brain, walnuts are an excellent source of the essential fatty acid omega-3. In fact, they contain more omega-3 – which has been shown to help with improving moods and reduce depression – than any other nut. Walnuts also contain the important antioxidant vitamin E, which research indicates may help reduce the risk of cognitive decline and improve brain function. Learn more about the health benefits of walnuts. Use up leftover turkey with this turkey salad with grapes & walnuts or start your mornings with walnut & almond muesli with grated apple. 30. Watercress Like other members of the brassica family, watercress has impressive qualities. It's a source of plant compounds including protective glucosinolates and polyphenols; it is also a source of the B group of vitamins and beta-carotene, the plant form of vitamin A. Other benefits of watercress include protection of blood vessels and kidneys, as well as anti-inflammatory and antibacterial actions. Boost an everyday mash with our greener version, watercress mashed potato, or go all out on your greens with a spinach & watercress soup. Overall, which are the healthiest winter foods? The truth is, no single food will make a diet healthy or counteract the effects of an unhealthy lifestyle. Instead, look at the overall balance of your diet and make it as varied and as nutrient dense as possible. Aim to include a wide range of seasonal fruit and vegetables, including some from our list – this will save you money, you'll be enjoying them at their nutritional best and it'll naturally add variety to your diet. Enjoyed this? Check out our other helpful guides 5 of the best budget superfoods Top 15 healthy breakfast ideas Is granola healthy? Healthy vegetarian ideas Healthy snacks for work This article was last reviewed on 10 October 2023 by Kerry Torrens. All health content on goodfood.com is provided for general information only, and should not be treated as a substitute for the medical advice of your own doctor or any other healthcare professional. If you have any concerns about your general health, you should contact your local healthcare provider. See our website terms and conditions for more information.
The 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.
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 much attention to the prostate – an important gland which dwells in the hinterlands of the male reproductive system. It should be near the top of our wellbeing checklist, as the prostate is the locus of several health conditions including prostate cancer, which directly affects one in six men in the UK. According to nutritionist, Holly Dunn, one important nutrient to target for better prostate health is lycopene. “It’s a type of carotenoid, which is a class of fat-soluble plant-derived pigments that give fruits and vegetables their vibrant colours,” Dunn explains. “It is responsible for the red and pink colours in foods like tomatoes, watermelon and pink grapefruit.” There are many potential benefits to getting enough lycopene including improvements to your cardiovascular and cellular health, but the nutrient is particularly notable for its link to the prostate. “Lycopene accumulates in the prostate and is strongly linked to reduced risk of prostate cancer in observational studies,” says Dunn, “and it may also help manage symptoms of an enlarged prostate (benign prostatic hyperplasia) and support healthy prostate function.” According to Dunn, the best dietary sources of lycopene are cooked tomato products such as canned tomatoes, tomato sauce, tomato juice, tomato purée and tomato paste. “These are the most bioavailable sources because heat processing makes the lycopene easier for our body to absorb,” she says. “Consuming these foods with a small amount of fat (like olive oil) can further enhance absorption, as lycopene is a fat-soluble compound.” If you’re not keen on tomatoes, you can look to alternative (but less potent) lycopene sources such as watermelon, pink grapefruit, guava and apricots. Zinc: guardian of masculinity At some point between the ages of 30 and 40, most men’s testosterone levels begin to decline at a rate of about 1% per year. This hormone is important to our body composition, fertility, energy levels and mood. “Zinc increases testosterone, so taking on more of this nutrient can arrest the decline,” says Gordon. “Supplements are cheap but you can get zinc from high-quality proteins including seafood, grass-fed meat and organic eggs. Weight-bearing exercises will help with testosterone levels, too,” she adds. Omega-3: lifter of gloom It’s a sad fact that men in their forties have an elevated risk of mental illness. The 40-44 bracket has the highest suicide rate of any age (or gender) group in the UK. As well as leaning on tools like counselling, exercise and talking to friends or support groups, we can also look to our diet for a helping hand towards better mental health. “Focus on good fats, nuts, seeds, eggs, olive oil, berries and leafy veg, as these foods support brain health,” says Gordon. “Omega-3 is particularly helpful, as it is anti-inflammatory and can help calm the mind.” Good sources of this fatty acid include salmon, mackerel and walnuts. Meanwhile, Gordon recommends cutting down on foods linked to inflammation, which is associated with numerous mental illnesses. These foods include sugars, sweeteners, artificial additives and low-quality meats. Iron, B12 and protein: nourishers of hair By the age of 50, over half of men will have experienced at least some degree of hair loss or thinning. This is often down to genetics, but nutrition may help with certain types of hair loss. “Men over 40 most commonly experience androgenetic alopecia (male pattern hair loss), which is hormonally driven and not treatable through nutrition alone,” says Marta Teixeira, certified trichologist and CliniHair founder. “However, a type of hair loss called telogen effluvium (TE) can be triggered by deficiencies of nutrients including iron, or very low calorie intake. In men over 40, this is particularly relevant as the efficiency of nutrient absorption declines with age, and chronic conditions or medications can further deplete essential nutrients.” If you suspect that a nutritional deficiency could be affecting your hair health, Teixeira advises following a balanced, whole-food diet targeting specific nutrients. “Ferritin levels below 40 micrograms per litre of blood are associated with hair loss, while optimal levels for hair growth appear to be >70 μg/L, so you may benefit from increasing your iron intake,” she says. “Vitamin B12 deficiency can cause diffuse hair loss and is often overlooked, particularly in men with malabsorption issues or dietary restrictions, while inadequate protein intake compromises hair structure and may lead to TE hair loss in severe cases.” Fibre: supporter of digestion Fibre is key for digestive health as many types (especially soluble) are fermented by gut bacteria, this creates small molecules called short-chain fatty acids that nourish the gut lining. It’s also known to reduce constipation, improve heart health and reduce the risk of colon cancer, so adding more fibre to your diet is surely worth the additional farts it might provoke. A reminder that gas is a normal side effect to your digestive system working. “Look at increasing your diversity of fruits and veg to give you different types of fibre,” Gordon advises. “Aiming for a colourful array, including dark purples, reds, yellows and oranges is a good way to increase your intake of beneficial nutrients that are anti-inflammatory and gut-bacteria-loving.” Looking after yourself now is key Everyone meets their share of challenges by the age of 40 – but we also have opportunities to stay fitter, happier and healthier. Upping your intake of nutrients like lycopene, zinc, omega-3 and fibre will help tip the balance towards the positive. The ground rules we’ve mentioned above are important. Be mindful of your waist, portion sizes and the proportion of UPFs in your diet to ensure you have a healthy basis to build your diet around. Men are sometimes said to be reluctant towards self-care – whether that means going to an appointment, opening up about mental health or making dietary changes. But ultimately, the better we look after ourselves, the more we can do for those around us. Eating some tasty, healthy food surely isn’t a bad place to start. Now try... What is a balanced diet for men? What do my cholesterol numbers mean? 10 healthy ways to lose belly fat 20 everyday habits harming your health What to eat for your age 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.
20 high protein foods: Best sources of healthy protein
How much protein should you eat, and what are the best sources? Follow our nutritionist's guide for all your protein needs.
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 recommended amount, may lead to health issues such as the worsening of an existing kidney problem. However, research varies and it’s likely that other factors influence this, such as whether the protein is of animal or vegetable origin, and how balanced your overall diet is. One of the main issues with a Western diet is that our breakfasts and lunches are often low in protein but high in carbs, with most of us enjoying a protein-packed evening meal. It is better to spread your protein intake evenly throughout the day. With this in mind try our suggestions for high-protein breakfasts, high-protein lunches and high-protein dinners. 20 best sources of protein You can get protein from both plant and animal sources. We've also highlighted some of the best protein foods below: 1. Poultry Chicken or turkey breast are popular choices when increasing protein intake. One roasted chicken breast (100g, without skin) provides about 30.2g of protein. Try our healthy chicken recipes and healthy chicken breast recipes 2. Lean red meat Although we’re advised to limit the amount of red meat in our diets, moderate amounts of lean, unprocessed red meat can be a nutritious addition for its quality protein and easily absorbed forms of nutrients like zinc, iron and vitamin B12. We love our balsamic beef with beetroot & rocket or our healthy chilli con carne. 3. Pork Pork is one of the richest sources of leucine, an amino acid which is key in supporting muscle recovery and helps stimulate muscle repair after exercise. Try our healthy pork recipes. 4. Fish and seafood Fish and seafood are valuable sources of protein. Fatty varieties like salmon pack in heart-healthy omega-3 fatty acids which may help reduce joint stiffness and inflammation – useful after an intensive gym session. A 100g cooked portion of steamed salmon provides 23.6g protein. Try our favourite healthy fish recipes and read more about the health benefits of salmon. 5. Eggs One medium egg has around 6g of easily digestible protein. A healthy omelette is a good way to start the day and is a great recovery meal post-exercise, too. Try our healthy egg recipes and read about the health benefits of eggs. 6. Milk Dairy foods are packed with protein and bone-building calcium. Chocolate milk is the age-old recovery food after exercise, since it contains energy-replenishing carbohydrates and a blend of both slow- and fast-release whey and casein proteins. You can get the same recovery effects from a milk-based fruit smoothie, such as this cranberry & raspberry smoothie recipe. 7. Yogurt A combination of casein and whey, yogurt is a useful protein-rich food. One of the best versions is Greek yogurt as, due to the straining process, it’s an especially good source of bio-available protein, with approximately 5.7g of protein per 100g. Try making your own healthy bio yogurt. 8. Cottage cheese Cottage cheese can provide even more protein than Greek yogurt – just opt for a low-fat version. With a greater percentage of its calories coming from protein, cottage cheese is especially useful if you’re looking to achieve a calorie deficit for weight loss, whilst maintaining your protein intake to support muscle mass. Try our cottage cheese pancakes or our mini spinach and cottage cheese frittatas 9. Edamame beans Beans and pulses are cheap protein sources. They're also a useful plant source of iron and are rich in fibre. Edamame beans are among the best with an 80g cooked serving providing 8.7g protein. Try our delicious edamame falafel wraps – these combine the benefits of edamame with chickpeas. 10. Tempeh Soya beans are a valuable plant protein, providing all nine of the essential amino acids that we need for growth, repair and functions like immunity. Made from cooked, fermented soya beans, tempeh is a popular meat alternative. It offers a higher protein and fibre content than some other soya products. Discover our favourite tempeh recipes and read more about the health benefits of soya. 11. Tofu A 100g portion of tofu provides about 13.0g of protein but brands will vary so check the product label. Available in different forms, including silken, firm and marinated, this soya product is incredibly versatile – use it to make tofu brekkie pancakes or create a Japanese-inspired salad. New to tofu? Learn how to cook it. 12. Wheatgerm The nutritious centre of the wheat grain, wheat germ is removed from most refined wheat products. Rich in protein, fibre and healthy fats, wheatgerm is also packed with magnesium, zinc and folate. Just 1 tbsp provides 4.1g of protein. Often added to cereals such as our high-fibre muesli, wheatgerm makes a great nutrient boost. 13. Hemp seeds Exceptionally nutritious, with more than 20% of their calorie content derived from protein and a source of unsaturated, healthy fats, these little seeds make a nourishing addition to cereals, bakes and snacks. With just 1 tbsp providing 3.0g of protein as well as a number of vitamins (like vitamin E) and minerals (including magnesium, iron and zinc). We like to add them to our nut & seed granola or apricot & seed protein bars. 14. Pistachio nuts Nuts and seeds are a practical protein choice if you’re on the move. Around 50 pistachio nuts provide 6g of protein plus sodium and potassium – the electrolytes we lose through sweat during exercise. Read more about the health benefits of nuts. 15. Almonds A 30g serving (roughly a small cupped handful) provides 6.3g of protein. They are naturally sweet in flavour which makes them a versatile ingredient – enjoy for breakfast in our almond crêpes with avocado & nectarines or as a tasty addition to our linguine with watercress & almond pesto. 16. Lentils Pulses, like lentils, contain almost twice the amount of protein as that of wholegrains including oats, wheat, barley and rice. Combine the two and you have the perfect combination. Add three tablespoons of cooked lentils to your meal and you’ll get about 9g of protein as well as fibre, folate and potassium. Enjoy our favourite lentil recipes 17. Sunflower seeds Just a small handful (30g) provides a useful 5.9g of protein. Loaded with selenium, sunflower seeds may also help support your immune defences and thyroid function. Try this tasty seed mix or our broccoli pasta salad with eggs & sunflower seeds. 18. Peanuts Not actually a nut, but a member of the legume family, peanuts have more in common with soya beans, lentils and garden peas than tree nuts. A small handful of peanuts or two tablespoons of peanut butter provides about 7.7g protein. Add peanuts to vegan curry, porridge or a smoothie for a power boost. 19. Peas Not a vegetable but a small, edible legume. Peas are a valuable vegan source of iron and B vitamins, which are particularly useful for women of reproductive age as well as growing children. An 80g portion of boiled peas provides 5.4g of protein – try our asparagus & lemon spaghetti with peas or our delicious leek, pea & watercress soup. 20. Quinoa Although typically used as a grain, quinoa is in fact a seed. Unlike grains, it's also a complete source of protein, providing all nine essential amino acids. Gluten-free and versatile, you can enjoy quinoa for breakfast, lunch or dinner. A 100g portion of cooked quinoa provides 4.4g of protein. Try our delicious cardamom, peach & quinoa porridge, kale & quinoa patties or satisfying quinoa stew with squash, prunes & pomegranate Enjoyed this? Now try: What to eat for a workout The best muscle-building breakfasts The best sources of protein for vegetarians What is a high-protein diet? Nutrition for runners Protein pancake recipes Spinach protein pancakes High-protein recipe ideas High-protein snacks High-protein breakfasts High-protein lunches High-protein dinners More high-protein recipes What are your favourite sources of protein post-workout? Are you still unsure whether you're getting enough? Post your questions and comments below... This article was reviewed on 6 January 2025 by Kerry Torrens. Kerry Torrens is a qualified Nutritionist (MBANT) with a post graduate diploma in Personalised Nutrition & Nutritional Therapy. She is a member of the British Association for Applied Nutrition and Nutritional Therapy (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.
We explore the nutritional value and health benefits of mushrooms as well as the rising trend for medicinal mushroom products.
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 selenium, which helps support the immune system. 3. Useful source of plant-based protein Although mushrooms do not contain as much protein as meat, they do contribute more than most vegetables. As such they offer quality protein from a sustainable plant source. 4. May be anti-inflammatory Mushrooms contain compounds that may have anti-inflammatory properties. For example, cordyceps contain polyphenols – these plant compounds have protective properties which help minimise the cell and tissue damage caused by a natural process called oxidation. Because of this, mushrooms may help lower the risk of chronic illnesses, such as heart disease and cancer. 5. May support brain health Eating mushrooms at least twice a week may lower the risk of developing mild cognitive impairment by around 50 per cent. There is more to learn in this area, but these findings appear encouraging. 6. May help manage neurodegenerative conditions Certain varieties of mushroom are referred to as ‘medicinal’ because they are thought to have healing properties. Medicinal mushrooms, such as lion’s mane and reishi, are often taken as a powder or supplement. There is some evidence that these mushrooms may be beneficial in the treatment and management of neurodegenerative diseases and potentially Alzheimer’s. 7. May support heart health Mushrooms have been shown to have therapeutic properties that may lower cholesterol, particularly in overweight adults. They also contribute nutrients and plant compounds that help to maintain healthy blood pressure and circulation. 8. May support gut health Compounds in mushrooms, including beta glucan, appear to act as prebiotics, fuelling the growth of beneficial gut bacteria and promoting a favourable gut environment. This is important because a healthy gut plays an important role in maintaining our immune defences, digesting our food as well as communicating with the brain through nerves and hormones. 9. May help us cope with day-to-day stress Certain varieties of mushrooms are said to act as adaptogens, helping our bodies adapt to physical, emotional or psychological stress, as shown by one 2024 study which looked at Cordyceps sinensis. 10. Low in fat and calories All varieties of mushroom are low in fat and calories making them a healthy addition to a balanced diet. What are functional mushrooms? Mushrooms are subject to increasing research with a number of varieties demonstrating a potential for medicinal properties – these are often referred to as ‘functional mushrooms’ and varieties include lion’s mane, Turkey Tail, shiitake, reishi and cordyceps. Are mushroom supplements, coffee and tea safe? Mushroom products are everywhere – as capsules, powders or even added to our favourite drinks, including coffee. When used as a wellness tool, ‘adaptogenic’ mushrooms like reishi, lion’s mane and cordyceps are said to help us cope better with life’s ups and downs, potentially improve our focus and energy and even strengthen immunity. When taken as directed most mushroom products are generally considered safe. However, despite our social media feeds being awash with their claimed benefits, there is currently not enough evidence to fully back many of these claims. Take mushroom coffee – there’s limited research on its benefits, although there have been some encouraging findings, so more clinical trials are needed. Also, whether mushroom coffee is a good option for you depends on your unique reaction to caffeine. Are mushrooms safe for everyone? Shop-bought mushrooms are generally safe for most people, as long as you do not have an allergy to mushrooms or a mould allergy. However, if you are foraging there is a level of risk. With so many varieties of mushroom not safe for human consumption, it’s important that you are careful before dashing out to your nearest woodland. Forage with an expert and take photographs with you of the common edible varieties; make sure that the mushrooms are cooked before you try them as only a few are safe to eat raw. Overall, are mushrooms good for you? As long as you don’t have an allergy to them and you consume them in moderate amounts, mushrooms make a healthy contribution to a balanced diet and offer numerous health benefits from supporting heart health to immune function. Get inspiration with our favourite mushroom recipes. Enjoyed this? Now read… Immune-friendly recipes Healthy mushroom recipes Top 10 immune-supportive recipes This page was reviewed on 5 January 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. Nicola Shubrook is a nutritional therapist and works with both private clients and the corporate sector. She is an accredited member of the British Association for Applied Nutrition and Nutritional Therapy (BANT) and the Complementary & Natural Healthcare Council (CNHC). Find out more at urbanwellness.co.uk. 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.
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
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 forming bones, as well optimising our use of vitamin D which helps us absorb calcium. Adequate magnesium may also play a part in keeping our muscles strong and healthy – this is an important for all of us, especially for preventing falls and fractures in older people. 2. May help with depression and anxiety Magnesium has been shown to have a mood-improving effect with or without the use of antidepressants. This is relevant for people with mild mood symptoms as well as PMS-related or hypertensive anxiety. This is likely because magnesium elevates levels of a neurotransmitter called GABA, which calms anxiety. Other research suggests a deficiency of magnesium may increase the body’s susceptibility to stress. 3. Maintains cardiovascular health For those with hypertension, magnesium may help regulate blood pressure. There are also wider cardiovascular benefits, with higher magnesium intakes linked with a reduced risk of stroke. 4. May alleviate headaches/migraines Magnesium deficiency may cause migraines and headaches. However, evidence supporting the use of supplementation to prevent or reduce symptoms is limited. 5. May improve sleep Magnesium may be a useful sleep aid, because it helps quieten the nervous system, creating a calm and relaxed disposition. As we age, we experience changes in our sleep patterns. A study looking at the effect of magnesium on a group of 60- to 80-year-olds suggests the mineral may help reverse these changes. Another more recent study looking at adults aged 18-65 years reported a modest improvement in insomnia when taking a daily supplement of elemental magnesium bisglycinate. 6. May ease pre-menstrual syndrome (PMS) For many women the anxiety, stress, mood swings and bloating which come at different times of the menstrual cycle, as well as menstrual migraines, have a significant impact on their life. Studies suggest magnesium taken alone and in combination with vitamin B6 may help ease these symptoms. 7. May regulate blood sugar Studies suggest that higher magnesium levels are linked with better insulin sensitivity and that taking supplements can both improve insulin response as well as lower blood sugar. 8. May boost metabolism and improve exercise performance Magnesium is involved in energy production, oxygen uptake and electrolyte balance so it plays a key role in energy metabolism. Numerous studies suggest magnesium may improve athletic performance. 9. Lowers inflammation Taking magnesium supplements has been shown to significantly improve inflammatory markers including C-reactive protein (CRP). This is important as inflammation causes heart attacks, stroke and Type 2 diabetes, as well as effecting our brain health. 10. Supports the transportation of electrolytes Magnesium is essential for regulating levels of key electrolytes including sodium and potassium. Electrolytes are involved in regulating nerves and muscles, hydrating the body and balancing blood pressure. What about magnesium supplements? If you’ve been advised to take a magnesium supplement, it’s important to select a high-quality product that supplies the form of magnesium that is most likely to benefit the issue you want to address. The product you choose may also be influenced by the dose you’ll need, and how many capsules you’re willing to take. Common forms of magnesium that you’re likely to see include magnesium citrate, oxide, glycinate and malate. What are the symptoms of low magnesium? Early signs of low magnesium levels may include: fatigue muscle weakness cramps poor appetite sleep issues While chronically low levels may affect: bone health heart rhythm anxiety brain function Always speak to your GP or healthcare provider before taking a supplement or if you’re concerned about nutritional deficiencies. What are the symptoms of too much magnesium? Too much magnesium from food shouldn’t be problem for most healthy people as any excess is excreted by the kidneys as urine. However, taking high-dose supplements may cause gut problems such as diarrhoea, nausea or stomach cramping. Guidance recommends that you limit supplementary intake to no more than 400mg per day. To minimise the risk of side effects, take the supplement with food and not with any medication. Always keep to the directions on the label and refer to your GP or health professional if you are unsure. Is magnesium safe for everyone? Certain groups are more likely to be at risk of low levels including older adults, type 2 diabetics and those with gut issues, such as Crohn’s disease. However, before you take a supplement, be aware that certain medications may affect magnesium so it is vital you seek the advice and guidance of your GP before supplementing. Overall, is magnesium good for you? If you're someone who struggles to sleep, suffers with low mood or migraines as well as symptoms of PMS then magnesium may be helpful. For more information, check out our guide to magnesium-rich foods to incorporate into your diet. Always speak to your GP or healthcare provider before taking a new supplement or if you are concerned about nutritional deficiencies. Read more... Could magnesium help with menopause symptoms? Everyone’s taking this mineral for their sleep; a nutritionist explains how to make magnesium work for you The best sleep trackers reviewed The best supplements, tried and tested Am I getting enough vitamin D? This article was reviewed on 6 January 2025 by Kerry Torrens. Kerry Torrens BSc. (Hons) PgCert MBANT is a BANT Registered Nutritionist® with a post graduate diploma in Personalised Nutrition & Nutritional Therapy. She is a member of the British Association for Nutrition and Lifestyle Medicine (BANT) and a member of the Guild of Food Writers. Over the last 15 years she has been a contributing author to a number of nutritional and cookery publications including Good Food. All health content on goodfood.com is provided for general information only, and should not be treated as a substitute for the medical advice of your own doctor or any other health care professional. If you have any concerns about your general health, you should contact your local health care provider. See our website terms and conditions for more information.
Find out why fibre is crucial for digestion and your overall health, plus discover the top fibre-rich foods you should be eating more of
With the rise of ultra-processed foods and busy lifestyles, fibre intake has significantly declined, while certain health conditions such as cardiovascular disease, obesity and some cancers have increased. Here, we take a look at why fibre is so important, the different types of fibre, and the best foods to eat more of to increase your intake. Next, discover what is fibre?, healthy high fibre, the truth about how much fibre you need, what the low-fibre diet is and 6 reasons to eat more beans and pulses. Why is fibre so important? Dietary fibre is the indigestible part of plant foods that passes through your digestive system relatively intact. It passes through our stomach and intestine mostly unchanged and then forms part of the stool. Foods high in fibre support digestive health by promoting regular bowel movements and preventing constipation. But fibre does so much more than that! It also helps control blood sugar levels, supports heart health, and keeps you feeling full longer, which can help with weight management. Soluble vs insoluble fibre There are two main types of dietary fibre: soluble and insoluble. Soluble fibre dissolves in water to form a gel-like substance that moves slowly through the digestive tract. It can help prevent constipation, lower blood cholesterol and balance glucose levels. Foods rich in soluble fibre include oats, legumes, apples and citrus fruits. Insoluble fibre does not dissolve in water, and adds bulk to our stools, which helps promote regular bowel movements and prevents constipation. Insoluble fibre is an essential fuel for our gut bacteria. It is found in wholegrains, nuts and many vegetables. Both types are important, and a well-balanced diet should include a variety of both. How much fibre per day? It is recommended that adults consume 30g of fibre per day, but more than 90% of adults in the UK don’t reach that target, according to the National Diet and Nutrition Survey. The average is around 15-18g daily, half the recommended amount. By incorporating fibre-rich foods into your diet, you can easily boost your intake and enjoy the many benefits that come with it. 20 fibre-rich foods High-fibre legumes 1. Lentils Lentils are a powerhouse when it comes to fibre. One cup of cooked lentils contains around 15g of fibre, making them an excellent source of both soluble and insoluble fibre. They are also high in protein, iron and folate, making them a great choice for vegetarians and vegans. Add them to soups, stews or salads for a fibre boost. 2. Pearl barley Pearl barley is a source of the fibre beta-glucan. It also acts as a prebiotic, feeding the gut bacteria, promoting their growth and diversity and helping to lower cholesterol. Enjoy pearl barley in this barley, bacon & leek casserole, or in our barley & broad bean risotto. 3. Soya beans Soya beans feature the soluble fibre pectin which may help to lower cholesterol, balance blood sugar and support overall gut health. Make the most of soya beans in salads, such as this prawn, avocado & soya bean salad, or our puy lentil salad with soy beans, sugar snap peas & broccoli. 4. Black beans Black beans are another excellent legume high in fibre. One cup of cooked black beans provides around 15g of fibre. They’re rich in protein and iron and the soluble fibre they contain helps with blood sugar regulation and heart health. Use them in burritos, chilli or mixed into salads. 5. Cannellini, kidney & pinto beans As well as soya and black beans, other beans like cannellini, kidney and pinto are good contributors of fibre, including pectin, and as such may support gut health. Beans are also a great source of plant proteins and vitamins so are well worth including in your diet. Discover ways to cook with beans, and check out our bean stew recipe collection. High-fibre fruits 6. Apples Apples are a convenient and delicious source of fibre. A medium apple contains about 4g of fibre, including a good amount of soluble fibre in the form of pectin, which can help lower cholesterol levels. Eat them raw, grate them into salads, or bake them with a sprinkle of cinnamon for a healthy treat. 7. Pears Pears are another fruit that’s naturally high in fibre. A medium pear has about 5g of fibre, mostly in the skin. They also contain a good amount of soluble fibre, helping with digestion and blood sugar control. Eat them fresh, poached or sliced with some cheese or nuts for a healthy snack. 8. Avocados Not only are avocados a great source of healthy fats, they’re also loaded with fibre. One avocado contains around 10g, a mix of both soluble and insoluble fibre. They also contain potassium and antioxidants that support heart health. Mash into guacamole, spread on toast or slice into salads and wraps. 9. Prunes Prunes are a natural laxative, providing a sugar called sorbitol, which helps to soften stools and make them easier to pass. They're also rich in dietary fibre, which acts as a prebiotic, promoting the growth of beneficial bacteria in the gut. Eat as they are, or enjoy as a topping for porridge. High-fibre vegetables 10. Broccoli Broccoli is one of the best vegetables for fibre, with one cup offering around 5g. It also provides antioxidants, vitamins C and K, and other nutrients that support overall health. Steam or roast broccoli as a side dish or toss it into stir-fries and casseroles. 11. Sweet potatoes Sweet potatoes are not only a great source of vitamins A and C, but also provide about 4g of fibre per medium potato (skin-on). They contain both soluble and insoluble fibre, making them a great fibre-rich food. Roast them, mash them or slice them into fries for a healthier alternative to traditional potatoes. 12. Brussels sprouts Don't just eat sprouts for Christmas – this humble cruciferous veg is rich in soluble fibre, which helps to feed good gut bacteria, and also rich in sulphur, which may help to support the gut lining. Discover how to make brussels dazzle in our sprout recipe collection. 13. Artichokes Artichokes are rich in fibre and other nutrients which help to support several aspects of health, including heart health, digestion and liver health. Find out how to cook artichokes, try the leaves simply served with parmesan butter, and discover other versatile ways to enjoy them in our artichoke recipe collection. 14. Asparagus Studies suggest that the fibre in asparagus helps manage cholesterol levels by binding with bile fats and promoting their excretion. Enjoy asparagus in salads, risottos and traybakes, or try our asparagus soup. Other high-fibre foods 15. Almonds Almonds have around 14g of fibre per cup. Add almond butter to smoothies, use nuts in baking such as flapjacks, and add ground almonds to curries for a creamy, filling sauce. 16. Other nuts Nuts are a fantastic source of insoluble fibre, packed with vitamins, minerals and healthy fats. Alongside almonds, hazelnuts, pistachios and pecans are rich sources of fibre. Regularly including these tasty morsels in your meals and snacks can support the body in a variety of ways, including helping heart health, managing weight and enhancing overall wellbeing. 17. Oats Oats are particularly high in soluble fibre, especially a type called beta-glucan, which has been shown to reduce cholesterol levels and improve heart health. One cup of oats contains about 4g of fibre. Have a warm bowl of porridge for breakfast, try cold overnight oats or blend oats into smoothies for added fibre. 18. Chia seeds Chia seeds are tiny but mighty. Just two tablespoons contains about 10g of fibre, much of it soluble. They also contain omega-3 fatty acids, protein and various micronutrients. Add chia seeds to yogurt or smoothies, or make chia pudding for a fibre-rich snack. 19. Flaxseeds (linseeds) Studies show that flaxseeds support gut health and microbial diversity, improving stool consistency and cholesterol excretion. Rich in fibre, the seeds (sometimes known as linseeds) are most effective when milled or soaked in water. Try adding to your morning porridge, or into flapjacks. 20. Popcorn Air-popped popcorn is an easy way to increase fibre. A wholegrain, popcorn is a naturally nutritious snack – especially when prepared plain versus with sugar or salt – featuring antioxidants, vitamins and minerals. Try healthier popcorn in our rosemary, garlic & chilli popcorn. How should I increase my fibre intake? Adding more fibre to your diet doesn’t have to be complicated. By choosing whole, minimally processed foods and planning your meals to include fibre-rich foods, you can significantly increase your intake of fibre. Focus on variety – include fruits, vegetables, legumes, seeds and wholegrains to make sure you get both soluble and insoluble fibre. A few final tips: Start slow – increasing fibre too quickly can cause bloating or gas. Gradually add more in over time. Drink plenty of water – fibre works best when it absorbs water, helping to form softer, bulkier stools. Swap refined grains for wholegrains – choose brown rice, wholewheat bread and oats instead of white rice or white bread. Snack smart – keep high-fibre snacks like fruit, nuts and wholegrain crackers on hand. Fibre is one of the most underrated nutrients, yet it has far-reaching effects on health, from digestion and heart health to blood sugar and weight management. By incorporating these 10 high-fibre foods into your diet, you’ll be doing your body a huge favour. Further reading: What not eating enough fibre does to your body 10 ways to cut down on sugar I’ve been eating 30 plant foods a week for a year. Here’s why it’s easier than 5-a-day Healthy swaps: 5 simple changes to make Top 20 healthiest foods All health content on goodfood.com is provided for general information only, and should not be treated as a substitute for the medical advice of your own doctor or any other healthcare professional. If you have any concerns about your general health, you should contact your local healthcare provider. See our website terms and conditions for more information.
What happens when you eat too much fibre?
Eating too much fibre can cause bloating, constipation, gas and other symptoms. How much fibre should you really eat? Our nutritionist explains...
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 certain foods and regulate our allergy response. Resistant starch, as you might expect, is resistant to our digestion but is fermentable, so it gets broken down by bacteria. Studies suggest that when we include foods rich in resistant starch, we benefit from better blood sugar levels, improved appetite control and more efficient digestion. What is fibremaxxing? A wellness trend popularised by social media, 'fibremaxxing' is all about upping your fibre intake; this might involve adding fibre-rich foods like prunes to your diet or, when taken to extremes, boosting fibre through supplements such as powders. Is extra fibre safe for everyone? No, extra fibre is not necessarily safe for everyone, it depends on your personal circumstances. For example, if you’ve recently been diagnosed with diverticulitis, you should follow a low-fibre diet until your condition is under control. Similarly, if you have irritable bowel syndrome, you may find your tolerance to fermentable fibre is low and you should minimise these in your diet until your condition is more manageable. Examples fermentable fibre include inulin found in asparagus, onions and artichokes, and oligo-fructose found in bread, cereals, ripe bananas and some vegetables. Speak to your GP or a registered dietician for further advice. They may suggest you follow a low-FODMAP diet under their professional supervision. Anyone on prescribed medication should use caution when adding significant amounts of additional fibre to their diet, because certain types like pectin (fruit) and beta-glucans (oats) may affect the body's ability to absorb some medications, including aspirin. Likewise, if you’re on insulin to control diabetes, you should be aware that fibre may reduce your blood sugar levels, which may mean you need an adjustment to your medication. Always speak with your GP first. How much fibre should I be eating each day? UK guidelines recommend an average adult consumes 30g fibre per day as part of a balanced, healthy diet. Most of us fall short of this amount. Good sources include fresh and dried fruit, vegetables, beans and pulses, nuts, seeds and wholegrain cereals. Children should be eating 15-25g fibre per day, depending on their age. Symptoms of too much fibre If you increase your fibre intake too quickly, you may experience uncomfortable side effects, such as: bloating cramping and wind constipation diarrhoea These are all signs that your system is overwhelmed. High fibre levels may impact your appetite, making you less likely to eat foods rich in other essential nutrients like protein and fats. If you’re a keen exerciser, you may not take on enough calories to fuel your sport. In extreme cases, and when not enough liquid is consumed, a very high-fibre diet may lead to bowel blockages. If you’ve been diagnosed with a gut condition such as irritable bowel disease, irritable bowel syndrome or Crohn’s disease, additional fibre is likely to aggravate your symptoms. Symptoms of too little fibre Telltale signs you’re not getting enough include: getting hungry soon after eating experiencing blood sugar swings and feeling sluggish after a meal having cholesterol levels higher than recommended being overweight experiencing hormonal swings getting constipated and suffering from haemorrhoids Over time, low levels of dietary fibre may lead to gut conditions like diverticulitis or bowel cancer. How to safely introduce more fibre into your diet If you’re looking to increase 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 allow time for your body to adjust. As you gradually increase your fibre intake, your digestive system and gut bacteria should adapt and the uncomfortable digestive symptoms will subside. If you are taking prescription medication or have been diagnosed with a gut condition such as diverticulitis or IBS, you should refer to your GP or a registered dietician for guidance. Found this useful? Now read: High-fibre breakfast recipes Gut health: what does it really mean? 10 probiotic foods to support your gut health How to improve your digestion: Healthy Diet Plan Top 10 anti-inflammatory foods Have you tried fibremaxxing? What foods have you included? Share your experiences in the comments below. This page was reviewed on 3 October 2025 by Kerry Torrens. 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.
6 British nutritionists on the new US healthy eating guidelines
The new updates to dietary advice in the US have got people talking. This is what some of our UK experts have to say…
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-based carbon emissions and planetary health. A missed opportunity to champion plant-based proteins," she says. Nutritionist and author Rhiannon Lambert thinks the current dietary guidelines have caused confusion. "While they now recommend two to four servings of wholegrains per day, wholegrains are depicted at the bottom of the new food pyramid. This can be misleading, as starchy foods should make up just over a third of the foods we eat. In contrast, foods high in saturated fat, such as full-fat dairy, meat and eggs, are placed alongside fruits and vegetables at the top, which misrepresents their recommended intake. The main concern is that saturated fat is over-represented, encouraging consumption of products like full-fat dairy, butter and red meat, despite research consistently linking high saturated fat intake to elevated cholesterol and increased risk of heart disease," she says. Nutritionist Gopi Chandratheva agrees that the way the foods are positioned in the pyramid gives mixed messages. "At a glance it appears to favour proportions and volumes of food groups at the top rather than a well-balanced mix of food groups that we need daily," she says. "This food pyramid lacks practical information on how the main food groups fit into a healthy diet, overlooks accessibility, affordability and sustainability." In contrast, the UK’s Eatwell Guide gives clear proportions for major food groups and many more examples of products within these groups. Starchy foods and vegetables fill much more of a healthy plate, plus we have clearer guidelines on protein as well as alternatives and the emphasis on fibre, she says. "The US dietary guidelines have missed some fundamentals including fibre and there is an emphasis on red meat and full-fat dairy, which is a concern for heart health when it comes to saturated fat consumption," she says. For this reason it’s likely to leave people more confused and fearful of foods, and is missing practical guidance on how to eat better for overall health. "As nutrition in science evolves, clarity in guidance is essential to help the public make better choices," she says. Rhiannon, too, favours visual guidance, similar to the UK’s Eatwell Guide, showing portion sizes and the importance of carbohydrate diversity could help people make informed choices without unnecessary restriction. "Greater emphasis and clarity around the recommended limit for saturated fat, set at a maximum of 10% of total intake, is essential. Without this, and following the new advice around full-fat dairy, meat and other fat sources as outlined in the guidance could lead to exceeding this limit very quickly. "Many people will not read the full dietary guidance and the food pyramid will likely become the main representation of the US dietary guidelines, so it is crucial that this information is presented clearly to help the population make informed choices," she says. Overstating the need for protein Robert Hobson believes no food system or set of national dietary guidelines is ever going to be perfect and thinks the US has taken some positive steps forward. "There’s welcome progress around reducing ultra-processed foods, cutting added sugar, encouraging whole foods, recognising the importance of gut health and acknowledging that getting enough protein matters as we age," he says. However, he believes parts of the guidance feel shaped by current food and fitness trends in the US. "The messaging is very protein-focused, it risks normalising higher protein intakes than most people actually need, fibre feels comparatively under-played. There’s also a strong emphasis on performance-style eating, which doesn’t always translate into better long-term health for the average person," he says. "The recommendation to increase protein intake needs careful interpretation as most adults in the US already meet or exceed basic protein requirements, so a broad message to eat more protein risks giving the wrong impression. "I think that for most people the issue isn’t protein quantity, it’s protein quality, balance and where that protein comes from." Robert sees moving beans, nuts and seeds into the protein category as a good step as this helps normalise plant-based proteins. "But placing strong emphasis on animal-based protein sources, including red meat and full-fat dairy, while still advising people to keep saturated fat below 10% of calories creates mixed messages. Without clear guidance on portion size and frequency, that’s difficult for many people to apply in practice," he says. He believes a more helpful public health message would be to encourage people to diversify their protein sources by shifting some intake away from red and processed meat towards beans, lentils, fish, nuts and seeds. "That approach supports protein adequacy while also improving fibre intake and overall cardiometabolic health. It looks like the meat and dairy industry have had a strong influence on this pyramid," he says. The healthy fats and salt conundrum The British Nutrition Foundation sees there are some positives in the new guidance, such as prioritising wholegrains – wholemeal breads, wholemeal pasta and porridge – that will help to increase fibre intakes, which are lower than recommended in the US and the UK, as well. The BNF sees the focus on fruit and vegetables as welcome, and in line with dietary advice from around the world. "However, beef tallow and butter are highlighted as healthy fats to cook with, which contradicts a substantial body of evidence showing that diets high in saturated fat can increase blood cholesterol and risk of cardiovascular disease," says BNF spokesperson Bridget Benelam. "Also, throughout the guidance, advice is given to season with salt if preferred. Decades of research has shown that excess consumption of salt is associated with increased risk of high blood pressure and so advice in the UK and around the world is to reduce salt intake. In the UK, its recommended adults consume no more than 6g salt a day." The issue with ultra-processed foods While the updated guidance around ultra-processed foods is well intentioned, it risks oversimplifying a much more complex issue, says Rhiannon. "During my work on The Unprocessed Plate, it became very clear that avoiding ultra-processed foods isn’t equally accessible to everyone. Time, cost, availability and energy all play a role, and for many people convenience foods are a necessary part of daily life rather than a lifestyle choice." She points out that not all ultra-processed foods are bad. "Some of these foods absolutely do have a place in a balanced diet and therefore nuance here is key. Ultra-processed foods were originally developed to improve food access and shelf life, and they continue to play a role in feeding busy families. The challenge isn’t their existence but how often they dominate the diet and what displaces them. Guidance needs to acknowledge this reality and focus on practical, achievable steps rather than simply just avoiding them," she says. What about wholegrains? In the new healthy eating model, the focus is primarily on protein-rich foods, together with vegetables and fruits, says dietitian Juliette Kellow. "These, of course, are important components of a healthy diet. But years of scientific research shows us that fibre-filled wholegrains are also a crucial part of a nutritious, balanced diet, helping to protect against health conditions such as heart disease, stroke, type 2 diabetes and colorectal (bowel) cancer," she says. Like many other health experts, she finds it frustrating that the pyramid visual places little emphasis on wholegrains. "A loaf of bread and what looks like a bowl of porridge appear at the very bottom of the pyramid, giving the impression that wholegrains should make up only a very small part of the diet. While it’s positive that wholegrains are mentioned, the visual image seems very misleading. The accompanying advice recommends 2-4 servings of wholegrains a day, but you have to wade through heaps of information to find this detail – something most people are unlikely to do," she says. Aside from the proportional misrepresentation of wholegrains, the imagery also raises a question around choice. "Apart from bread and oats, consumers are given few other examples of what wholegrains – or other fibre-rich starchy foods (potatoes are included in the veg and fruit part of the pyramid) – might look like in practice. Where are the images of wholegrain pasta, brown rice, bulgur wheat, wholegrain low-sugar fortified cereals, sweet potatoes or yams?," she says. "These foods are important sources of fibre, a nutrient we need to prioritise for our gut health but is lacking in so many people’s diets. The accompanying guidance pinpoints fermented foods such as sauerkraut, kimchi, kefir and miso as ways to support a diverse microbiome. While these foods may have a place, for most people it is far more practical and likely more effective, to support gut health by choosing well-known, commonly eaten wholegrain foods such as pasta, rice, noodles, bread and breakfast cereals. Unfortunately, this message is not clearly communicated in the new guidance," she adds. Hydration and alcohol: is this the signal to drink up? The guidance to prioritise unsweetened drinks is really sensible and well supported by the evidence, Robert observes. "Reducing sugar-sweetened drinks remains one of the clearest wins for metabolic and dental health, and in the UK their intake is big," he says. The change in alcohol advice is a bit more concerning though. "Moving away from clear numerical limits towards vague language like 'limit alcohol for better health' risks weakening an already challenging public health message. The evidence linking alcohol intake to increased risk of cancer, liver disease and cardiometabolic problems is now very strong, and clearer thresholds help people understand risk in practical terms. "While simplification has its place, alcohol is an area where clarity really matters. Looser wording may be interpreted as a softer stance, rather than reinforcing the message that drinking less or not at all is better for long-term health," he says. The tracking of alcohol units started in the UK in 1987. Advice has changed over the years and the recommendation now is that both men and women drink no more than 14 units of alcohol a week. If you regularly have 14 units a week, the advice is to spread your drinking over three or more days. What’s the takeaway? There are positive intentions within the guidance but it falls short on offering the kind of clear, accessible support that many people actually need to make changes, says Rhiannon. "For guidance to be effective it has to meet people where they are – particularly those who rely heavily on takeaways or convenience foods because of cost, time or access. Affordability is a significant barrier. In many settings foods perceived as healthier can be more expensive, which means advice needs to focus on realistic, low-cost options rather than ideal scenarios," she says. Rhiannon, like other dietitians and nutritionists in the UK, points to practical resources such as simple portion visuals, affordable recipe ideas and basic cooking guidance for quick, everyday meals, which would be far more helpful than broad recommendations alone. "Supporting people to build meals around accessible staples like tinned beans, pulses, frozen vegetables or wholegrains can make a meaningful difference without increasing food pressure," she says. It’s also important to recognise that not all processed foods are inherently bad. "Fortified and convenient options, such as tinned vegetables or beans, can play a valuable role when fresh foods aren’t always practical. Clearer guidance that distinguishes between different types of processed foods and focuses on balance and adding in rather than avoidance, would help people make more informed, realistic choices," she says. Read more... What is a balanced diet? What is a balanced diet for women? 6 nutritionist-approved snacks What is the dopamine diet/dopamine diet What is a low-GI diet? What is diabetes? All our healthy 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.