Low-fibre (low-residue) diet: What is it and should you follow it?
Our expert investigates low-fibre or low-residue diets, including who should follow them and when
Dietary fibre is an essential component of a healthy diet. The term refers to the mainly carbohydrate material found naturally in plants. Sugar and starches are also carbs, but fibre differs in that we cannot digest it – instead, it passes through our digestive system, relatively unchanged. There are many types of fibre that can affect health in different ways, but one of fibre’s primary roles is to support the normal function of the gut and help prevent constipation, it does this by making stools softer and easier to pass. When eaten as part of your everyday diet, fibre also supports gut health, helps us maintain a healthy weight, supports cholesterol balance and regulates our hormones. That said, there can be certain times in your life when focusing on low fibre foods may be of benefit to you. Discover our full range of health benefit guides including how much fibre you should eat and out our full guide on fibre and why it's so important. What is a low-fibre (low-residue) diet? If you’re experiencing symptoms that suggest you have an irritated or inflamed bowel, you may be advised to adopt a low-fibre or low-residue diet. This means avoiding foods that may result in undigested material in the gut. The theory behind this is that, by minimising your intake of these foods and focusing instead on low-fibre foods, your digestive system has an opportunity to rest. Low-fibre foods will reduce the amount of stool produced, and may in the short term, ease any discomfort you may be experiencing. Conditions that may benefit from this approach include: Persistent diarrhoea, especially if caused by a flare-up of irritable bowel syndrome (IBS) Crohn’s disease, ulcerative colitis or diverticulitis Those with or at risk of a bowel obstruction because of a stricture (narrowing) Cases where excess gas is produced Those preparing the bowel for medical investigations such as a colonoscopy. Is there a difference between a ‘low-fibre’ and ‘low-residue’ diet? While fibre is a component we get from our diets, the term 'residue' refers to anything that's left in the large intestine after digestion. This could include undigested food, gas, bacteria, cells and secretions from the gut lining. Low residue and low-fibre diets are very similar, which is why the terms are often used interchangeably, because they both share the same objective: limiting bowel activity and easing digestive discomfort, including cramping and diarrhoea. Which foods can I eat on a low-fibre or low-residue diet? Your diet will be made up of foods that are easily digested and absorbed, leaving minimal residue in the bowel. Examples of foods to include are: Fruits and vegetables: sieved tomato sauces (no skin or seeds), tomato purée, well-cooked vegetables (with no skin, seeds, or stalks), mash or creamed potatoes (no skin), melon (no seeds/skin), stewed apple, plums, canned pears/peaches, ripe bananas, avocado and fruit juices with no pulp. Starchy carbohydrates: any white bread, white rice and pasta, plain scones, white pitta, chapati and refined breakfast cereals like cornflakes and puffed rice. Meat, fish, dairy and alternatives: all fresh meat, sausage and bacon (avoid tough or fatty meat). All fresh, frozen, smoked fish and fish in white breadcrumbs/batter. Eggs, soya and tofu. All milk, yogurt (with no added bits) and cheese. Sugary foods: ice cream, jelly, custard, plain biscuits, jelly-type jams, marmalade (no peel), lemon curd, chocolate and sweets – don't forget these should be consumed in moderation, in line with dietary guidelines. Sauces: tomato sauce, brown sauce, salad cream and mayonnaise, yeast extract, gravy and white sauce. Liquids: smooth and creamed soups like chicken soup. Tea, coffee, squash and smooth milkshakes. Which foods should I avoid on a low-fibre or low-residue diet? All fruit skins, stalks, seeds and stones including all dried fruit and smoothies; All vegetable stalks, skins, seeds and peel – raw vegetables and all other vegetables not listed above, including cabbage, curly kale, sweetcorn and celery. You should also avoid composite dishes such as coleslaw; Wholemeal, granary and rye bread. All fruit and nut breads, including walnut, granary or fruit muffins or scones and pastries with fruit/dried fruit; Brown rice, wholemeal pasta and bulgur wheat; Wholegrain and high-fibre cereals, such as wheat breakfast biscuits, bran-based cereals, porridge oats, muesli and wheat germ; Meat casseroles, pies, pasties containing vegetables; Fish in wholemeal breadcrumbs and canned fish with bones, such as sardines; All types of nuts and all peas, beans, pulses (e.g. kidney and baked beans), as well as lentils; Hummus; Yogurt with 'bits' (pieces of fruit or nuts); Jam and marmalade containing fruit, seeds or peel; Nut butters, unless smooth; Cake, scones or chocolate containing dried fruit; Pickles; Canned sauces containing vegetables or fruit; Packet or canned soup with vegetables added; Herbs and spices; Milkshake syrups with real fruit and seeds; Popcorn; All seeds. Low-fibre diet menu This menu illustrates what a typical day eating a low-fibre diet may look like. You should always consult your GP or healthcare professional before adopting any new eating regime. Breakfast Potato scones with smoked salmon & soured cream Lunch Egg mayo sandwich Dinner Air fryer pork joint Apple sauce Perfect mashed potatoes Carrot & swede mash with brown butter & thyme Snacks Pumpkin muffins Easy fluffy scones Easy white bread Skewered melon & prosciutto Is a low-fibre or low-residue diet healthy? With a lengthy list of foods to avoid, this diet is highly restrictive, and as a result is likely to limit the nutrients available to you. This may lead to further symptoms and complications over time. For this reason, the diet should only be followed on the advice and supervision of your GP or health professional, such as a registered dietitian. It's also important to note that this diet is not recommended for weight loss, it is used to alleviate intestinal issues or to prepare the gut for medical procedures. What's the evidence for a low-fibre or low-residue diet? The value of this diet is in its ability to empty the digestive tract for diagnostic investigation or rest the gut for therapeutic purposes; for example, after a flare up of a bowel condition like Crohn's. Adopting the diet to prepare for a colonoscopy or similar procedure appears to be well tolerated, with better compliance and satisfaction, than a liquid diet. In addition to this, a low-fibre diet appears to help different bowel disorders, including diverticulitis; once a period of remission has been achieved, sufferers may be able to gradually increase the amount of fibre in their diet. This does depend on the diagnosed condition however, and more studies are needed in this area. Findings to date suggest constipation and gut symptoms may improve once fibre is re-introduced to guideline levels. A nutritionist's view: is a low-fibre diet safe? A low-fibre diet does go against what we understand a healthy, balanced diet to be, so it's no wonder its use is restricted for specific purposes. These include preparing the bowel for a diagnostic or investigative procedure and for alleviating acute relapse in those with bowel disease. If you are advised to adopt this diet by a medical professional and are doing so for more than a few weeks, you may need to supplement with a broad-spectrum multi-vitamin and mineral, especially if you are unable to eat a variety of fruit and vegetables. Once your condition is under control or you've completed any investigative procedures, you should speak to your medical practitioner about safely re-introducing fibre to your diet. Due to the highly restrictive nature of a low-fibre / low-residue diet, it should only be followed on the advice of a dietitian or doctor, and should not be conducted long-term. If you are curious about low-fibre diets, speak to your GP or a registered dietitian who can advise accordingly. Enjoyed this? Now read: What is the macrobiotic diet? What is the keto diet? What is the Banting diet? What is the DASH diet? What is the carnivore diet? Healthier bread alternatives What is the volumetrics diet What is the dopamine diet / dopamine diet This article was reviewed on 8 January 2026 by Kerry Torrens. Tai Ibitoye is a registered dietitian and a doctoral researcher in food & nutritional sciences. Tai has experience working in different sectors such as in the NHS, public health, non-government organisations and academia. 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.
Marathon week vegetarian marathon meal plan – Saturday
James Collins – Performance nutritionist
Discover exactly what to eat the day before a marathon with our meal plan for vegetarian runners. The key for Saturday is plenty of easily digestible carbs
Contrary to a previously popular belief, the week before a marathon isn’t all about piling on the pasta. In fact, to maximise carbohydrate (fuel) stores before the race, runners only need to start carb loading two or three days before the race (three days if you prefer a slower increase in your daily intake). Read more in our guide to carb loading. As there's an increasing number of runners following a vegetarian diet, we've put together a plan for a week's worth of meals leading up to the marathon. A well-structured vegetarian diet should deliver the main macronutrients (carbohydrate, protein and fat) required during training, as well as enough iron and B12 (both important for energy production). While these recipes provide a good framework, there will also be times where an extra serving of higher-protein foods (such as dairy, pulses, grains, nuts and seeds) can be added to meals to increase the overall daily intake. As a general rule, what you eat should be different depending on the training demands for that day (or when you are preparing for the race itself) to promote sufficient fuelling and recovery. Discover what to eat on different training days with our training meal plans for runners. Check out the London Marathon's training and meal plans. Want to run the 2026 TCS London Marathon? Head to the TCS London Marathon website to find out everything you need to know about the ballot. This is day six of our week-long vegetarian marathon meal plan. Below, you'll find suggestions what to eat and how much training you should do. Scroll down for the recipes Saturday training Gentle stretching Saturday nutrition It's the day before the big race. While carbohydrates are still the priority, it's important to stick to the foods you know; now is not the time to start experimenting with extra spice or fatty dishes, which may cause a stomach upset. Often the biggest mistake is trying to eat too much the day before and feeling uncomfortable on the morning of the race. Stick to your normal routine here (only have a dessert or an evening snack if you usually have one), so you're up and ready to eat breakfast before the race. Breakfast Baked banana porridge Start the day right with this healthy baked banana porridge. Bananas and oats are both a favourite with runners as they're a great source of energy. Throw in some walnuts for protein too if you like. Morning snack Kale smoothie Curb your hunger while getting your nutrients in with this wholesome and hydrating kale smoothie. Lunch Burrito bowl with chipotle black beans Rice and beans make this healthy bowl a filling choice, while avocado provides good fats. Afternoon snack Protein balls Make tasty protein balls using oats, protein powder, flaxseed and cinnamon to enjoy before or after your run. Dinner Creamy tomato risotto This tomato risotto is a smart choice for dinner – not too rich but still a good source of carbs thanks to the rice. Dessert/evening snack (optional) Brilliant banana loaf Perfect for using up overripe bananas, this is a seriously moreish treat. As mentioned, only eat a dessert or evening snack if you usually do in order to feel comfortable on race day tomorrow. Don't forget to check out the rest of the week-long vegetarian marathon meal plan. Paula Radcliffe's top diet tip if you're training for a marathon "Consume plenty of protein as well as carbs," says Paula. "You're going to need to tweak your diet and pay more attention to carbohydrate and protein because you're building muscle and breaking it down. People always think about the carbs and don't think so much about the protein side of it." See all of Paula's tips for success. How to stay hydrated on a run Want to know why your body needs to be hydrated during a long run or marathon, how often you should drink, which drinks to enjoy and if you should be taking electrolytes? Read our expert guide on staying hydrated on your run. Your hydration strategy should replace any water and electrolytes that have been lost through sweat. Make sure you start your race or long run fully hydrated – drinking approximately 500ml of fluid two hours before allows any excess to be passed as urine before you start. How does Mo Farah stay hydrated on a run? "Water obviously is the most natural thing you can have, but it leaves your body too quickly, and there are isotonic drinks that are better for you." Like fluid, electrolytes are lost in sweat and may need to be replaced. You can top up your electrolyte levels with sports drinks and gels, which are an easy way to absorb and retain fluid during heavier sweat losses. Check out our review of the best electrolytes. Deputy health editor's tips for using this plan Switch up your breakfast for a savoury one with poached eggs and avocado on toast. For another simple but filling dinner, try tomato and pasta soup. Opt for healthy cookies for a sweet snack – perfect with a cuppa. Instead of banana bread, enjoy healthy spiced rice pudding for your treat. Remember, you can keep your freezer stocked with pre-chopped fruit and veg for busy days, or check out our high-protein meal prep recipes. Want more running info? Now try... Find more expert advice and answers to your training questions in our marathon hub. What to eat before a run What to eat during a run What to eat after a run How to stay hydrated on a run James Collins is recognised as a leading Performance Nutritionist through his work with Olympic and professional sport. Over the last decade he has worked with Arsenal FC, the England and France national football teams and Team GB. He has a private practice in Harley Street where he sees business executives, performing artists and clients from all walks of life. He is the author of the new book The Energy Plan, which focuses on the key principles of fuelling for fitness. 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.
Mary Berry's top 10 baking tips for perfect cakes every time
The biggest name in British baking, Mary Berry shares her top 10 tips for cake success with Good Food...
We asked baking icon and national treasure Dame Mary Berry for her ultimate cake baking tips, so that whether you're planning a classic Victoria sponge or a tangy lemon drizzle, you'll have all the insider knowledge to help it turn out perfectly. Mary Berry's top 10 baking tips for perfect cakes every time 1. Weigh the ingredients carefully You wouldn’t believe how much can go wrong just because ingredients have been weighed incorrectly. If you’re just a little bit out it can have a catastrophic effect on flavour and consistency, yet it’s one of the easiest things to get right. Just concentrate at the start because any errors will only be amplified going forward! Check out our review of the best kitchen scales to buy to invest in a good new set to help you. 2. Take the recipe as a pretty full guide, but not an absolute blueprint Sure, in terms of measuring out ingredients it should be uniform, but the way you knead cake dough, the instruments you use and particularly the strength of your oven will all have slightly differing effects on what you make. With that in mind, make your own comments on recipes so that you’ll know for next time how your process and equipment affects the final product. 3. Embrace any equipment that makes baking easier It sounds so obvious, but some people turn their noses up at the use of a gadget. Why? If a processor creates a better finished product than doing things by hand and saves you time and effort in the process, then I say ‘go for it’! There are enough parts of the process that will require manual skill, so you may as well save time where possible. And when people judge what you’ve made, they’re judging the flavour and texture, not what they see in the washing up bowl. Visit our reviews section for expert buyer's guides on 400+ pieces of equipment, from the best stand mixers to the best baking trays. 4. Keep a close eye on how much baking powder you add Particularly, when adding too much, you’ll find yourself with something that rises and falls quickly, and will end up drying out the cake. It’s a fantastic ingredient, but it needs to be treated with respect! 5. Don’t rush the process of cake baking If you’ve an hour to do a job that should take 70 minutes, don’t attempt it. Do it another day when you have more time. If I’m racing against the clock, I always try to allow 25% extra time to any bake, because you never know when something may need to be redone. Like most things in life, rushing the process only leads to disappointment. 6. Ensure you’re using the right type of tin Different cakes require different tins depending on the ingredients and how quickly you want the heat to get to the mix. Don’t assume that just because you’ve got an expensive tin it will be the right one for what you’re baking. Read the recipe properly and don’t start something until you know you have the right equipment. 7. Don’t put yourself under pressure by worrying about onlookers If you’re baking in a busy environment, or have friends to stay who are watching over your every move, ask them for a few minutes where you can concentrate on what you’re doing. Baking can be tricky enough as it is, without the need for multitasking! 8. Don’t let the ‘toothpick trick’ be your only guide Although I do like this test, if the cake is not a golden colour, it’s not cooked. It would be better to combine this test, with a check of the colour, and even by placing a hand on top of the cake. If it pushes down and springs back, then the cake is ready. If not, you’ll need to put it back in the oven for longer. 9. To create a thick and uninterrupted layer of icing, brush the cake mixture with a jam coating first This seals the cake and acts as a base for icing to be added, meaning a constant top level that doesn’t have bits of cake or crumbs lurking within. 10. A high fat content is essential in the butter or margarine you choose to use I always aim at over 75%. The problem with lower fat spreads and butters is they have a higher water content. When it evaporates it causes layers bind together in your mix. In the UK we tend to always have high fat content so it’s not usually a problem, but it’s always worth checking your ingredients. Our favourite cake recipe inspiration Top 10 most popular cake recipes Best birthday cakes for kids 10 best ever apple cake recipes 7 moreish mug cake recipes 15 best-ever chocolate cake recipes
Marathon week vegetarian marathon meal plan – Friday
48 hours of carb loading begins here! Get ready to run a marathon with our sports nutritionist's week-long meal plan for vegetarian runners
Contrary to a previously popular belief, the week before a marathon isn’t all about piling on the pasta. In fact, to maximise carbohydrate (fuel) stores before the race, runners only need to start carb loading two or three days before the race (three days if you prefer a slower increase in your daily intake). Read more in our guide to carb loading. As there's an increasing number of runners following a vegetarian diet, we've put together a plan for a week's worth of meals leading up to the marathon. A well-structured vegetarian diet should deliver the main macronutrients (carbohydrate, protein and fat) required during training, as well as enough iron and B12 (both important for energy production). While these recipes provide a good framework, there will also be times where an extra serving of higher-protein foods (such as dairy, pulses, grains, nuts and seeds) can be added to meals to increase the overall daily intake. As a general rule, what you eat should be different depending on the training demands for that day (or when you are preparing for the race itself) to promote sufficient fuelling and recovery. Discover what to eat on different training days with our training meal plans for runners. Check out the London Marathon's training and meal plans. Want to run the 2026 TCS London Marathon? Head to the TCS London Marathon website to find out everything you need to know about the ballot. This is day five of our week-long vegetarian marathon meal plan. Below, you'll find suggestions of what to eat and how much training you should do. Scroll down for the recipes Friday training 20 mins easy run Friday nutrition Here's where carb loading begins. This doesn't mean grazing on carbohydrate-rich foods all day, but simply including carbohydrate sources in each meal and snack. As you can see from the options below, this can be very enjoyable. Don't worry if your body weight increases by 1-2kg in the period before the race, as the body stores water alongside the carbohydrate (which is stored in the muscles and liver as glycogen). Think of this as fuel in the tank, ready for the race. Breakfast Smoky beans on toast Forget shop-bought baked beans. This homemade version is tastier and healthier, plus you'll get double carbs and some plant-based protein. Add a fried or boiled egg for a more substantial start to the day. Morning snack Healthy banana muffins With apple, blueberry, banana and seeds, these naturally sweetened muffins provide plenty of energy and are easy to eat on the go. Lunch Quinoa salad with avocado mayo Quinoa is a fantastic source of plant protein and makes a filling lunch when combined with avocado. To up the protein, you could add cooked tofu or a handful of nuts. Afternoon snack Blueberry smoothie Make a quick and simple blueberry smoothie with yogurt, banana and apple juice. It's hydrating and filling, just what your body needs. Dinner Lentil & sweet potato curry This easy veggie meal is really filling and a good source of protein as it's made with lentils and chickpeas. Serve with yogurt and naan bread for a hearty but wholesome dinner. Dessert/evening snack Frozen fruit crumble Fruit is a good source of antioxidants and carbohydrates, and this classic pudding is great for increasing your overall carb intake. Don't forget to check out the rest of the week-long vegetarian marathon meal plan. Paula Radcliffe's top diet tip if you're training for a marathon "Consume plenty of protein as well as carbs," says Paula. "You're going to need to tweak your diet and pay more attention to carbohydrate and protein because you're building muscle and breaking it down. People always think about the carbs and don't think so much about the protein side of it." See all of Paula's tips for success. How to stay hydrated on a run Want to know why your body needs to be hydrated during a long run or marathon, how often you should drink, which drinks to enjoy and if you should be taking electrolytes? Read our expert guide on staying hydrated on your run. Your hydration strategy should replace any water and electrolytes that have been lost through sweat. Make sure you start your race or long run fully hydrated – drinking approximately 500ml of fluid two hours before allows any excess to be passed as urine before you start. How does Mo Farah stay hydrated on a run? "Water obviously is the most natural thing you can have, but it leaves your body too quickly, and there are isotonic drinks that are better for you." Like fluid, electrolytes are lost in sweat and may need to be replaced. You can top up your electrolyte levels with sports drinks and gels, which are an easy way to absorb and retain fluid during heavier sweat losses. Check out our review of the best electrolytes. Deputy health editor's tips for using this plan If you prefer a sweet start to the day, try our indulgent chocolate porridge. If you want a cheap and cheerful lunch, opt for healthier jacket potatoes. Mix up your snack with these crispy roasted chickpeas. Instead of crumble, try our vegan banana bread for your treat. Remember, you can keep your freezer stocked with pre-chopped fruit and veg for busy days, or check out our high-protein meal prep recipes. Want more running info? Now try... Find more expert advice and answers to your training questions in our marathon hub. What to eat before a run What to eat during a run What to eat after a run How to stay hydrated on a run James Collins is recognised as a leading Performance Nutritionist through his work with Olympic and professional sport. Over the last decade he has worked with Arsenal FC, the England and France national football teams and Team GB. He has a private practice in Harley Street where he sees business executives, performing artists and clients from all walks of life. He is the author of the new book The Energy Plan, which focuses on the key principles of fuelling for fitness. 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.
5 reasons to buy Good Food's March magazine
Find out how to subscribe and be the first to discover what's coming up in the new issue.
In this month's issue "You may notice this issue has had a proper glow-up. Bolder, fresher and more modern: showcasing the food you love and shining a light on the brilliant people behind it. Good Food has always been about more than recipes, so we’re celebrating the voices, cultures and expertise that make our pages sing. From Zaynah Din’s air fryer recipes for Eid to Chetna Makan’s vibrant Holi dishes; from Aji Akokomi’s deep-rooted passion for West African food to Thuy Diem Pham proving how simple it is to make Vietnamese food at home. We’re proud to put them centre stage. We’re also launching a dedicated section created with our colleagues at Good Health by Good Food. Each month, this 16-page mini-zine will dive deep into an aspect of your wellbeing. To start, we’re focusing on sleep, with advice on how to rest better and what to eat to help you feel restored in the morning. Food is changing and so are we. Whether it’s new voices, fresh ideas or a holistic approach to wellness, we are rethinking what good eating looks like. Finally, a special shout-out to our super talented art team, the creative geniuses behind our wonderful design refresh: Rachel Bayly, Freddie Stewart, Laurie Newman, Gabby Harrington and Jordan Edmonds-Moore, plus freelancers Owen Connolly and Neil Darby." Keith Kendrick, group magazines editor Get the March magazine now: Order a copy online from Mags Direct Download a digital version of our March magazine 5 reasons to buy our March issue 1. Springtime sweet treats Sweeten the season with our simple scones, showstopping marbled bundt and perfect-for-freezing traybake. 2. Seasonal inspiration Celebrate the abundance of spring produce with our inspiring recipes using cauliflower, wild garlic and asparagus. 3. New 16-page Good Health by Good Food mini-guide: How to sleep better Find out what may be wrecking your rest, from ultra-processed snacks to nightcap pitfalls, stress, worry and irregular schedules, plus everything you need to know about sleep supplements and the right diet to improve your shuteye. 4. Revolutionise your roast Jazz up your Sunday lunch with our pork loin roast with caramelised onion & garlic potatoes or hassleback maple & cumin squash 5. Celebrate Holi Mark the vibrant Festival of Colours with Chetna Makan's traditional snacks - from alu tamatar masala to dosa and chana chaat. Get the March magazine now: Order a copy online from Mags Direct Download a digital version of our magazine Download our app Become a confident cook with a range of meal plans, exclusive recipes, tutorials and celebrity chef takeovers. To download the app, search for Good Food on your app store and download your ad-free cooking companion today. Try for free Good Food Podcast Our team shares tips, techniques and recipes in our lively podcast. New series available now. Listen now Subscribe to Easy Cook Looking for fuss-free, flavour-packed meals that fit into your busy life? Easy Cook is the UK’s best-value food magazine, packed with 100+ recipes every issue – from speedy midweek suppers and budget-friendly family favourites to brilliant bakes and fresh seasonal ideas. Right now, you can enjoy a whole year of Easy Cook for only £5 for 5 months– that’s just £1 an issue, saving you 80% on the shop price. Whether you’re cooking for one, feeding the family, or just after new inspiration in the kitchen, Easy Cook makes meal planning simpler, smarter and more delicious. Subscribe today and start cooking with confidence – all year long!
Enjoy the delightful tradition of afternoon tea, offering a complete spread from sandwiches to savoury scones and finger foods – no sweet tooth required
Afternoon tea is a quintessentially British tradition and not one to miss out on if you haven’t got a sweet tooth. Of course, when someone invites you to an afternoon tea you might picture miniature cakes and tarts, an assortment of jams and tea galore, and don’t worry, we have you covered if that’s what you love. Head over to our helpful guide on how to throw an afternoon tea party and check out our afternoon tea recipes for those sweet delights. For those with less of a sweet tooth, we’ve got plenty of savoury options here, including vegetarian and vegan savoury afternoon tea ideas for those on a plant-based diet. Check out our best afternoon tea sandwiches for more savoury options, or take a look at our vegan afternoon tea recipes for more plant-based afternoon tea recipes. Show kids the fun of hosting with our family-friendly recipes in our guide to afternoon tea for kids. If you're aiming for a hassle-free hosting experience, explore our collection of quick and easy recipes in our easiest ever afternoon tea guide. We also recognise the budget constraints that often accompany event planning. Our budget-friendly afternoon tea ideas provide a wealth of inspiration that's both economical and stunning. Savoury afternoon tea recipes Afternoon tea sandwiches 1. Club sandwich Put together an assortment of sensational sandwiches for your afternoon tea spread. Begin with this timeless club sandwich, a multi-layered delight featuring succulent meats like turkey, chicken and bacon. 2. Vegetarian club If a plant-based alternative is more to your liking, enjoy this vegetarian club sandwich, piled high with hummus, thickly sliced tomato, carrot and watercress. 3. Reuben sandwich If you prefer heartier options for your sandwich options, try this reuben sandwich, where tangy sauerkraut complements savoury meat. It's an irresistible blend of corned beef, sauerkraut, cheese and sauce – or you can opt for pastrami if you prefer. 4. Schnitzel sandwich Alternatively, try a schnitzel sandwich which has a parmesan and breadcrumb crust and tantalising chilli mayonnaise. The Grana Padano cheese adds an extra hit of umami flavour to the crunchy schnitzel coating in this stacked sandwich. Discover more afternoon tea sandwich ideas. Savoury scones 5. Classic cheese scones You can't go wrong with cheese scones in the mix for afternoon tea. Indulge in these classic cheese scones, perfect for pairing with cold cuts of meat, or dipping into your favourite dips. 6. Cheese & Marmite scones These moreish cheese & Marmite scones elevate cheese scones to new levels of flavour. The added Marmite adds a burst of umami flavours. 7. Cheddar & sage scones Cheese scones also work beautifully with the fragrant flavour of sage. Infuse sophistication into your tea ritual with these cheddar & sage scones. 8. Coronation chicken scones What could be more British than a scone and coronation chicken combination? These filled scones are ideal for a summer party or picnic. Or for a vegetarian twist on scone fillings, swap out traditional bread and try these ploughman scones. 9. 'Cheesy' vegan scones And finally for scones, a plant-based alternative: these vegan scones, made with nutritional yeast, ensure that everyone can get involved in the afternoon tea tradition. Savoury afternoon tea finger food ideas 10. Mini quiches Replace your typical patisserie afternoon tea options with some savoury bites that will leave no one hungry. These mini quiches are great for feeding a hungry crowd as they make 18-20 servings. 11. Egg muffins Alternatively, for a gluten-free and vegetarian twist, opt for our effortless egg muffins, generously filled with a medley of broccoli, pepper, spring onion and cheddar. 12. Caramelised onion & thyme sausage rolls Turn the classic sausage roll into a sophisticated finger food with these onion & thyme sausage rolls. Using store-bought pastry makes these a breeze to prepare ahead of a gathering. 13. Vegetarian sausage rolls Alternatively, go for a meat-free alternative with these veggie sausage rolls, brimming with a blend of mushrooms, chestnuts, leeks and cheese. 14. Smoked trout tartlets Tartlets make a gorgeous dinner party canapé and make a great addition to an afternoon tea stand. Try these smoked trout options, or for a veggie option, make our caramelised mushroom tartlets. 15. Next level scotch eggs While scotch eggs may evoke images of pub lunches or outdoor eating, this next level recipe amps up the picnic favourites, making them great for any occasion. 16. Mini pork pies And don’t forget the merits of pork pies too - these mini pork pies won't last long on an afternoon tea stand. 17. Celery sticks with blue cheese dip To add a flash of freshness to your spread, our celery sticks with blue cheese will make a welcome addition. 18. Spicy aubergine dip with carrot dippers Add something different to your afternoon tea spread with carrots served with a punchy aubergine dip. It makes a low-calorie, low-fat option for the table. 19. Mackerel paté Up the afternoon tea ante by making our homemade mackerel paté. Easy to make, simply blend smoked mackerel with soft cheese, horseradish sauce and lemon juice then top with a sprinkling of cayenne and serve with toast. 20. Multi-seed cheese straws Versatile cheese straws are always a welcome addition to a savoury spread. With the added flavours of sesame and poppy seeds, dried onion flakes and sea salt, enjoy with your favourite dips. 21. Air fryer arancini Who says afternoon tea can't include arancini? Use your air-fryer to make these Italian-inspired crunchy, golden rice balls. 22. Cheese & bacon turnovers These easy-to-make cheese and bacon pastries are versatile enough for afternoon tea. They will keep for up to three days so you can keep any leftovers for lunchboxes or snacking another day. 23. Air fryer spinach & feta filo parcels Enjoy the classic combination of spinach and feta inside these moreish air-fryer filo pastry parcels. They make an ideal veggie option for the table. Discover more party food and finger food recipes, perfect for entertaining. Check out more of our afternoon tea ideas... Afternoon tea recipes with a twist 15 scone recipes you'll fall in love with How to bake for a cake sale Health benefits of rooibos tea Christmas afternoon tea recipes
Best omega-3 supplements 2026, tried and tested
We've tested and reviewed a variety of omega-3 supplements to help you find the best options for supporting heart, brain and overall health
Omega-3 is an essential fatty acid that the body cannot produce on its own, meaning it's vital to obtain it through food or supplements. Known for supporting overall health, omega-3 can be found in oily fish like salmon, mackerel and sardines, as well as plant-based sources such as flaxseed and chia seeds. A balanced diet should provide sufficient omega-3 for most people, but supplements can be a convenient option for those looking to boost their intake. We’ve tested some of the leading omega-3 supplements on the market, looking into factors like quality, purity and dosage to help you find a product that fits your needs. Some of our top picks include ZipVit Super Strength Omega 3 Fish Oil and Dr Vegan Vegan Omega 3, as well as recommended brands for 2026 like Seven Seas Omega-3 Max Strength With Vitamin D. Whether you're looking to enhance heart health, support brain function or simply maintain general wellness, our recommendations offer something for everyone. Read on to discover the products we rated, plus expert guidance on what omega-3 is, who may benefit from a supplement and important considerations for safe use. Sponsored by iHerb Save 20% on iHerb products from featured brands – limited time Looking to refresh your wellness routine? The iHerb Spotlight Event brings together over 500 featured brands and more than 20,000 products across supplements, beauty, grocery, sports nutrition, bath and personal care, baby and kids, home and pet care, all in one trusted place. From everyday essentials to specialist finds, enjoy 20% off select products* with code CHAMPION. Discover favourites such as California Gold Nutrition‘s Collagen or Creatine, alongside names you may already know, including Now Foods, Swanson, Sports Research and Mary Ruth's. Shop the iHerb Spotlight Event now. *Terms and conditions apply. Offer valid 18 February to 4 March. Cannot be combined with other offers. Select products from featured brands only. Best omega-3 supplements at a glance JUMP TO REVIEWS Capsules/softgels Best no fuss omega-3 softgels: ZipVit Super Strength Omega 3 Fish Oil 2000mg, from £9.99 Best budget-friendly vegan omega-3: Dr Vegan Vegan Omega 3, £21.99 Best omega-3 softgels: WeightWorld Omega-3 2000mg fish oil, £16.18 Runner up omega-3 softgels: Vitabright Omega-3 2000mg fish oil, £24.99 Best omega-3 for pescatarians: California Gold Nutrition Omega-3 Premium fish oil, £12.71 Best omega-3 for vegans: Together Health Omega-3 – Algae Vegan Source, £11.24 Best omega-3 with vitamin D: Seven Seas Omega-3 Max Strength With Vitamin D, £14 Best omega-3 for smaller capsules: Feel Vegan Omega-3, £35.04 Best high-strength omega-3: Swallow Omega-3, £30 Runner up omega-3 for vegans: BioCare Vegan Omega-3 (Algal DHA and EPA), £29.59 Best ethical omega-3: Wild Nutrition Pure Strength Omega-3, £36.10 Best omega-3 for easy swallowing: Vitl Omega-3, £10.99 Best budget omega-3: Holland & Barrett Omega-3 fish oil 1500mg, £15.99 Jump to: Best omega-3 supplements to buy in 2026 Why we need omega-3 What are omega-3 fats? What should I look for on the label? What is the difference between a capsule and a softgel? How to use omega-3 supplements safely Who might benefit from using an omega-3 supplement? Who shouldn't take omega-3 supplements? How much omega-3 should I take? How to choose an omega-3 supplement How we tested omega-3 supplements All supplements were tested over a similar time period, with notes made according to the testing criteria. We included samples from a range of manufacturers offering a variety of formats including capsules, softgels and gummies and with a range of price points to accommodate a variety of budgets. The key areas we assessed were as follows: Taste and texture: is the flavour pleasant? Is there any aftertaste? Source of omega-3: what is the source of omega-3: fish oil, cod liver oil, algal oil? Form of omega-3: is omega-3 provided in a form that is easy to take, less likely to cause side effects and supports absorption? Purity: has the product been independently tested so you can be assured that it is free from contaminants, such as heavy metals and toxins? Sustainability: is the product sourced from smaller species of fish or is it certified as sustainable? Nutrient profile: how much omega-3 is provided per daily dose? Additives: does the supplement contain filler oils or binding agents, additives such as preservatives, artificial sweeteners or colourings? Dietary requirements: does the product meet your dietary needs – is it vegan, gluten-free? Value for money: how does it compare to others on a cost-per-daily dose basis? Best omega-3 supplements to buy in 2026 Omega-3 capsules/softgels ZipVit Super Strength Omega 3 Fish Oil 2000mg Available from ZipVit (from £9.99) Best no fuss omega-3 softgels Price per day: 18p Star rating: 5/5 Offering a high daily dose of EPA and DHA, these odourless softgels are easy to swallow. Sustainably sourced and Friend of the Sea certified, the fish oil is distilled for purity. With minimal additives and clear labelling, it delivers excellent value for money and exceeds recommended omega-3 levels for heart and brain health. Available from: ZipVit (from £9.99) Dr Vegan vegan omega-3 Available from Dr Vegan (£21.99) Best budget-friendly vegan omega-3 Price per day: 73p per day Star rating: 4.5/5 Softgels are small and smooth, so taking them each day is effortless. The plastic-free, home-compostable pouch is sturdy and reseals securely. There’s a faint seaweed scent, but no taste, so they don’t repeat later. Each dose supplies EPA and DHA from a sustainable algal source, plus vitamin E for freshness. They’re fully vegan and allergen-free, making them suitable for many diets. At roughly 73p per day, they deliver good quality and reassurance for anyone avoiding fish-based omega-3. Available from: Dr Vegan (£21.99) WeightWorld Omega-3 2000mg fish oil Available from WeightWorld (£21.18), Amazon (£16.18) Best omega-3 softgels Price per day: 16p Star rating: 4.5/5 High-quality fish oils are expensive, but this product offers good value for money and has a high level of EPA/DHA from sustainably sourced wild anchovies. Our testers found these small soft gels easy to swallow, the oils they contain are distilled and contaminant-free and the product has a 90-day money back guarantee. Available from: WeightWorld (£21.18) Amazon (£16.18) Vitabright Omega-3 2000mg fish oil Available from Vitabright (£29.99) Runner up omega-3 softgels Price per day: 19p Star rating: 4.5/5 A capsule product similar to the one above, this offers high levels of EPA/DHA. The product has been molecularly distilled and filtered to remove contaminants and uses no filler oils or bulking agents. The fish oil is sustainably sourced ‘from several oceans’. Available from: Vitabright (£29.99) California Gold Nutrition Omega 3 premium fish oil Available from iHerb (£12.71) Best omega-3 for pescatarians Price per day: 23p Star rating: 4.5/5 These softgels are made with gelatin sourced from fish (tilapia) rather than a bovine or porcine equivalent, the oils are distilled for purity and sourced from named varieties of fish. However, our testers found the size of the softgels large and a little difficult to swallow. Available from: iHerb (£12.71) Together Health Omega 3 – Algae Vegan Source Available from Holland & Barrett (£10.07), Superdrug (£11.99), Bodykind (£11.24) Best omega-3 for vegans Price per day: 47p Star rating: 4.5/5 Free from artificial additives and preservatives, and manufactured with the environment in mind, these vegan softgels are sustainably sourced and independently tested. They come from algal oil, which is considered to be a concentrated source of omega-3, especially DHA. Our testers found them easy to take with no unpleasant aftertaste. Available from: Holland & Barrett (£10.07) Superdrug (£11.99) Bodykind (£11.24) Seven Seas Omega-3 Max Strength With Vitamin D Available from Boots (£14), Ocado (£22), Holland and Barrett (£22) Best omega-3 with vitamin D Price per day: 62p Star rating: 4/5 This fish oil supplement provides a very high dose of omega‑3 in a single capsule, 1063mg total omega‑3, along with vitamin D to support bones, muscles, immunity and overall body function. The capsule is relatively large due to the high oil content, but only one per day is needed. It contains fish oil and beef gelatin, so it is not suitable for vegetarians. Available from: Boots (£14) Ocado (£22) Holland and Barrett (£22) Feel Vegan Omega-3 Available from Feel (£35.04) Best omega-3 for smaller capsules Price per day: 44p Star rating: 4/5 This vegan oil, derived from algae, contains a solid dose of 300mg DHA and 150mg EPA. The capsules are smaller than usual (so taking two is not a problem), although our tester found they smelled and tasted like seaweed, which many might find unpleasant. The packaging may be fiddly for some. Available from: Feel (£35.04) Swallow Omega-3 Available from Swallow (£30) Best high-strength omega-3 Price per day: £1 Star rating: 4/5 Although relatively pricy, these capsules are easy to take and contain a generous daily amount of 660mg EPA and 440mg DHA. They're filtered and advocated by Friends of the Sea for sustainability. Available from: Swallow (£30) BioCare vegan omega-3 Available from BioCare (£29.59), Amazon (£26.63) Runner up omega-3 for vegans Price per day: 97p Star rating: 4/5 Vegan-friendly and sustainably sourced from micro-algae, which is considered environmentally friendly and unlikely to contain contaminants. This is one of the few products to provide a warning on the label about the risk of taking omega-3 in combination with anti-coagulant medication. Our testers found them easy to take although with a slight grassy smell. Available from: Amazon (£26.63) BioCare (£29.59) Wild Nutrition Pure Strength omega 3 Available from Amazon (£36.10), Naturisimo (£37), BodyKind (£38), Content Beauty (£38) Best ethical omega-3 Price per day: £1.23 Star rating: 4/5 This company uses high quality, natural ingredients, including sustainably sourced using Marine Stewardship Council-certified wild Alaskan pollock for these supplements. The suggested four small capsules a day provided the highest dose of all of the products tested but our testers found adherence to all four capsules difficult. Available from: Amazon (£36.10) Natruisimo (£37) BodyKind (£38) Content Beauty (£38) Vitl omega-3 Available from Vitl (£10.99) Best omega-3 for easy swallowing Price per day: 25p Star rating: 4/5 Certified by Friends of the Sea*, these small softgels are sustainably sourced. Our testers found them pleasant to take with no discernible aftertaste. *Friends of the Sea – international sustainable fisheries certification. Available from: Vitl (£10.99) Holland & Barrett omega-3 fish oil 1500mg Available from Holland & Barrett (£15.99) Best budget omega-3 Price per day: 15p Star rating: 4/5 This was one of the most cost-effective of the products we tested. The label states that the product contains pure, contaminant-free fish oil. However, there was no information regarding the source of the fish or its sustainability. Available from: Holland & Barrett (£15.99) Why we need omega-3 Omega-3 plays important roles in the body, as well as being good for the heart, these fats are present in the membranes of every cell and are vital for the development of the brain and the retina in the eye. Find out more about the top 10 sources for omega-3. What are omega-3 fatty acids? This family of fats are made up of three main types, these include: Alpha-linolenic acid (ALA) – this is a short chain omega-3 fatty acid and is considered less active. Eicosapentaenoic acid (EPA) and docosahexaenoic acid (DHA) – are long chain omega-3 fatty acids. We can make these in the body from ALA, however, this happens slowly and only in small amounts. These are considered more active and make the best choice when supplementing. Nuts, seeds and their oils contain ALA, while fish, especially oily varieties like anchovies, sardines and herring, are rich in EPA and DHA. White fish, like pollock, as well as shellfish contribute long chain omega-3 fats, but at lower levels. Stocks of some fish species are declining so it’s important to check the sustainability of the fish oil in your chosen product. Vegan omega-3 products are also available, some of these are made from micro-algae, these small plants are found in water and are the dietary source of these fats for fish. Find out more about the various sources of omega-3 fatty acids. What should I look for on the label? Although a product may appear to be high-strength, for example claiming to contain “1000mg” or more, this may not equate to the amount of EPA/DHA per serving. This means it is important to check the breakdown on the label. Ideally look for a product that provides a daily dose of 450mg of EPA and DHA, combined. Most products require a minimum of two soft gels or capsules per day to achieve these levels. Fish oils, are one supplement that you need to buy the best you can afford, this is because high quality, sustainable fish oil providing a good level of EPA/DHA are unlikely to be found at a low cost. Also check the label to ensure the product is free from contaminants. What is the difference between a capsule and a softgel? Omega-3 supplements are most commonly available as capsules or softgels. If you find swallowing supplements difficult you may be best suited to a softgel, as their name suggests these are softer than capsules owing to the addition of ingredients like glycerin. However, they may still be large in size, so check before you buy. How to use omega-3 supplements safely If you’ve been prescribed anti-coagulant medication, such as warfarin, check with your GP or healthcare provider before supplementing with omega-3 fatty acids. This is because omega-3 fats have an anti-clotting effect, similar to that of the medication you may be on and this may place you at an increased risk of bleeding. It is best to take these supplements with a meal that contains fat, as this will aid absorption. Who might benefit from using an omega-3 supplement? Although it is generally better to get omega-3 from the food we eat, some people may benefit from taking a supplement. These include pregnant and breastfeeding parents, older adults and people who don’t eat seafood. Who shouldn’t take omega-3 supplements? If you have an allergy to fish look for a vegan formulation. Omega-3 supplements may interact with certain prescribed medication so check with your GP before supplementing. How much omega-3 should I take? Omega-3 fatty acids are essential fats that support heart, brain and eye health, but the body can’t produce them on its own, so they must be obtained through diet or supplements. Oily fish like salmon and mackerel are rich sources, making them key to meeting your needs. While the UK Government doesn’t set a specific omega-3 intake recommendation, it advises consuming two portions of fish weekly, including one oily fish – roughly 450-500mg of EPA and DHA daily. Some health bodies suggest a minimum of 250mg of these long-chain omega-3s per day. Supplements can help bridge the gap, particularly for those who don’t eat fish. However, most require at least two capsules daily to meet recommended levels. It’s important to check labels for EPA and DHA content specifically, rather than just total fish oil. People who follow vegetarian or vegan diets, are pregnant or breastfeeding, or are older may benefit most from supplementation. Still, taking more than 5g of omega-3s per day can raise the risk of bleeding and cause side effects like digestive upset. Ideally, omega-3 should come from food, but high-quality supplements can be a useful tool to support overall health when dietary intake falls short. How to choose an omega-3 supplement Source wisely and buy from a reputable company Choose a formulation suitable for your age, gender and life-stage Check the product delivers an effective dose Check the product is free from contaminants, and subject to independent testing Check the product carries a batch number and expiry date Take only as directed on the label Omega-3 are highly perishable so avoid buying in bulk More omega-3 supplements tested ZipVit omega-3 - 3.5/5: from £9.59 Superdrug omega-3 fish oil 1000mg - 3.5/5: £11.99 Read more health and wellbeing product reviews: Best personalised nutrition tests Zoe blood sugar monitor review Best collagen supplements, tried and tested Best protein powders Best vegan protein powders Best protein bars Best vegan protein bars Best kombucha Best meal prep containers Best high protein snacks Best healthy cereals Best magnesium supplements Best iron supplements Best vitamin D supplements Best vitamin B12 supplements UK Best probiotic supplements Best pre-workout supplements Best creatine supplements Best calcium supplements Best joints supplements Related content Best sources of omega-3 Am I getting enough vitamin D? Is my child getting enough vitamin D? Vitamin health hacks Do supplements work? How to get the most out of supplements What supplements should I take? If you have any questions, suggestions for future reviews or spot anything that has changed in price or availability, please get in touch at goodfoodwebsite@immediate.co.uk. All health content on 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. Always keep supplements out of the reach of children. Unless otherwise stated we tested products available in the UK market and suitable for adults. Check the product label and ingredients before purchase to ensure it is appropriate for your individual circumstances.
Lower ab workout: exercises for a stronger core
Building a stronger core can improve your posture, mobility and stability. Strengthen your lower abs with exercises like deadbugs and reverse crunches.
In the fitness world, you often hear “abs are made in the kitchen”. But that’s not entirely true. Abs are revealed in the kitchen, but they’re built in the gym. The abdominal muscles are like any other and develop through resistance training. However, if your body fat levels aren’t low enough, you’re less likely to see those hard-earned muscles. You can’t spot-reduce body fat, which is why a sustainable calorie deficit created through balanced nutrition is the best way to lose body fat. Bear in mind, however, that genetics play a role in where we store fat. Women are more likely to have fat around their lower stomachs than men and also experience fluctuations due to the menstrual cycle. Regardless of your body fat levels, having a strong core and abs are important for good posture, mobility and spine support. Whether you’re working out at home or in the gym, building muscle requires resistance training with progressive overload, meaning gradually increasing the weights or reps, or decreasing rest between sets. You don’t need to train every day — in fact, allowing your muscles enough recovery time between workouts is key for growth. Make sure to fuel your workouts and help your body recover by eating a balanced diet with plenty of protein. What are lower abdominal muscles and why are they important? Personal trainer Luke Worthington thinks of the core as being like a corset that keeps your upper and lower body together. Its role is to provide stability to the lumbar spine, almost like an inbuilt brace, as well as to transmit force between the upper and lower body. The core isn’t just the abs but is actually a group of muscles including the pelvic floor, obliques and back. It’s important to train all parts of the core and think about resisting movement in all directions: side to side, forwards and backwards, and rotation. “Your core should be able to keep you upright or neutral against forces in all three of those planes,” Worthington said. How to prepare for a lower ab workout Before a workout, set yourself up with enough space, a comfortable temperature, unrestrictive clothing and a gym mat. If you have any specific health conditions, consult a doctor before starting a new workout routine. 5 best lower ab exercises for a home workout Whatever exercise you’re doing, perform controlled, smooth movements and focus on maintaining your form and engaging your core. The first two exercises below are designed for alignment, making sure your ribs and pelvis are stacked so you can get the most out of the main exercises. If you’re out of alignment, for example with your ribs flaring, you might find your hip flexors or lower back muscles take over rather than the lower abs. With all the exercises, the goal is control, not fatigue. “Fewer exercises, done well, are more effective than long lists of movements,” Worthington said. Alignment exercise 1: 90-90 hip lifts Lie on your back with your feet flat on a wall. Hips and knees at roughly 90 degrees and feet hip-width apart. Arms relaxed by your sides. Place a rolled towel or soft ball between the knees. Lightly squeeze the towel/ball with the knees to engage the inner thighs. Gently lift the tailbone off the floor so the lower back rounds slightly. Slowly exhale through the mouth, letting the ribs come down. Pause briefly at the end of the exhale. Inhale through the nose, maintaining the position. Repeat for slow, controlled breaths. This exercise is about position, not strain, so avoid aggressive bracing. Engaging the hamstrings and inner thighs help orient the pelvis and thus allow the lower abs to fire. Alignment exercise 2: All-fours belly breathing Start on your hands and knees with hands under shoulders and knees under hips. Keep your spine neutral – no sagging or rounding. Head relaxed, eyes looking down. Inhale slowly through the nose, directing the breath into the belly. Feel the abdomen gently expand without the ribs flaring or the spine moving. Exhale fully through the mouth, allowing the abdominal wall to draw back in. Maintain the same spinal position throughout. Repeat for slow, controlled breaths. Avoid bracing, aggressively pushing the belly out or shifting your weight backwards or forwards. Deadbugs Start by lying on the floor with as much of your spine in contact with the ground as possible. Raise your arms straight upwards towards the ceiling and raise your legs so that your hips and knees are both bent at 90 degrees. Your shins should be parallel to the ground and the ceiling. From the starting position, lower one arm to the ground above your head (keeping it straight) while extending and lowering the opposite leg until it’s stretched out and hovering above the floor. Push the heel away from you and exhale as you do. Slowly return both limbs to the starting position before repeating on the other side. Don’t lose contact between your spine and the floor and think about maintaining the rib and pelvic positions as the arms and legs move. When you can no longer maintain good form, stop. Wall-press deadbugs This slightly more challenging version of a deadbug increases the demand on the abs, reduces hip-flexor dominance and makes it easier to feel the lower abdomen working. Set yourself up on your back like a normal deadbug but position your head adjacent to a wall with your hands pressing into a wall. Hold that position with your upper body while you lower one leg at a time and return to the table-top position, like a regular deadbug. The harder you push into the wall, the more activation is required from the lower abs. Reverse crunches This is the most challenging variant for more advanced levels. Set yourself up in the same starting position as for wall-press deadbugs. Pull your knees towards your elbows by tilting the pelvis towards you and lifting your tail bone off the floor. Lower and repeat. It’s a tiny movement – make sure you’re using the lower abdominals to tilt the pelvis. If you’re lifting your bum all the way off the floor, you’re using the weight of your legs to roll backwards. Think about curling the pelvis rather than lifting your feet. Enjoyed this? Read more of our fitness guides The best home gym equipment to buy How to winter-proof your workout How long does it take to build muscle? How much exercise should I do each day? How to fuel your body like an athlete 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.
11 of the best slow cookers for delicious faff-free meals
Discover our top slow cookers, plus recipes and practical cookery advice. We tested leading brands including Morphy Richards, Ninja and Crock Pot
It's no wonder slow cookers are a much-loved piece of equipment in the kitchen; who doesn't love the aroma of coming home to dinner, cooked and ready to serve? Yet, this is only one of the many benefits of using one. The cost of a standalone slow cooker is moderate and a multi-cooker with a slow cooker function may cost more, but you are also buying several functions. After your initial investment, though, the running costs compared to conventional ovens make either of these super-economical to run. Slow cooking means you can make the most of cheaper cuts of meat and budget-priced ingredients such as beans, lentils and root vegetables. A slow cooker also helps retain all the goodness in the food cooked, making foods healthier whilst delivering the maximum flavours often lost in faster cooking methods. Slow cookers are easy to use, with just a few settings, though some have convenient additions such as searing, steaming or keeping warm, which is handy for latecomers. This guide was brought to you by Cook Smart, a campaign designed by Good Food experts to help you save money and reduce food waste. Dive into more Cook Smart content in our budget hub. Slow cooker recipes are hugely popular and can be used to cook a range of delicious stews, casseroles, soups and curries, as well as less obvious dishes such as yogurt, grains, dhal and puddings. Read on to learn more about the different kinds of slow cookers on the market. The latest additions were tested and reviewed by Gabrielle Sander. View Affiliate Playlist on the source website Best slow cookers 2026 at a glance JUMP TO REVIEWS 5/5 stars Best slow cooker: Ninja Foodi PossibleCooker rice and slow cooker MC1101UK, £119.99 Best slow cooker for batch cooking: Instant Pot 7.1L slow cooker, £119.49 Best large slow cooker: Ninja Foodi PossibleCooker 8L slow cooker, £149.99 Best multi-cooker slow cooker: Ninja 9-in-1 multi-cooker OP350UK, £229 Best slow cooker with timer: Morphy Richards EasyTime, £64.99 Best of the rest Best slow cooker for families on a budget: VonShef Fika slow cooker, from £34.99 Best small slow cooker: Crock Pot Lift & Serve digital slow cooker, £68.99 Best hob-safe slow cooker: Crock Pot Sizzle and Stew, £99.99 Best slow cooker for entertaining: GreenPan Elite 8-in-1 slow cooker, £215 Best slow cooker with automatic functions: Crock Pot Time Select, £79.49 Best no-nonsense slow cooker: Tower 3.5L Cavaletto Slow Cooker, £34.99 Jump to: Best slow cookers to buy in 2026 Good Food in partnership with Tower slow cooker What to look for when buying a slow cooker How to use a slow cooker How we tested slow cookers I put most of the slow cookers through their paces with Good Food’s slow cooker beef stew recipe, and also cooked a venison madras recipe for the more recent models in this guide. As the meat requires searing before cooking, if I was able to do this straight in the cooking pot, I did so. I looked for three key qualities in our final stews: tender and succulent meat, well cooked vegetables that retained some bite, and a flavoursome, slightly thickened sauce. I also scored the slow cookers against the following criteria: Capacity and size: the bowl capacity and the footprint for using and storing in the kitchen Ease of use: how easy it is to assemble and use Functions: additional functions on the slow cooker including browning, reheating, reducing and whether it is hob or oven-safe Quality of material: the material and the construction of the machines Design features: the type of lid, handles, automatic warming, countdown timer and indicator lights Sustainability: excessive use of plastic in packaging was scored negatively. I wanted to see brands pointing us in the direction of spare parts and transparency around how to recycle the product after use and where the product was made. Best slow cookers to buy in 2026 Ninja Foodi PossibleCooker Rice and Slow Cooker MC1101UK Available from Very (£99), AO (£99), Ninja (£99.99), Currys (£99.99) Best slow cooker Pros: Versatile Hob-style searing function Easy to use Fully recyclable packaging Accessories included Cons: Exterior gets very hot in use Star rating: 5/5 Without a hob-safe cooking pot, searing your meat before it goes in the slow cooker often comes with the admin of having to transfer it from one vessel to another – creating twice the amount of washing-up. Ninja solves this issue with its six-litre slow cooker, which has sear/sauté functionality, as well as settings for steam, pasta and porridge. I've tested a lot of slow cookers over the last five years, and this model is easily among the best I've ever used. Its simple push-button interface and brightly lit digital screen are a doddle to navigate – even beginners need only glance at the manual to get a handle on how to use it. As the name suggests, the PossibleCooker doubles up as a rice cooker too, offering specific presets for white and brown rice, as well as accessories like a rice spoon and measuring cup, to help you achieve fluffy results every time. Perhaps the only gripe I had was that the exterior gets very hot in use, so watch that small children don't come near it. That said, there is a bold safety warning on the cooker base that serves as a handy reminder. Wattage: 1400W Capacity: 6L Weight: 5.5KG Functions: sear/sauté, slow cook, white rice, brown rice, pasta, porridge, steam, keep warm Warranty: 2 years Available from: Very (£99) AO (£99) Ninja (£99.99) Currys (£99.99) undefined Instant Pot Superior Slow Cooker Available from Amazon (£119.49) Pros: Sear and cook in one Serve the pot straight to the table Easy to clean Simple to use Sturdy construction Cons: Excessive non-sustainable plastic packaging Star rating: 5/5 Lifting the Instant Pot slow cooker from its box, I was delighted to find a solid, well-built large cooker complete with a glass lid plus an inner pot that goes from kitchen to table. This cooker is big at a whopping 7.1-litre capacity and dishes up ten portions, and I immediately saw it as the perfect companion for batch cooking. Using the Instant Pot could not have been easier. There are four functions: sear, steam, slow cook and keep warm. Slow cooking high and low heat; sear, which is done in the cooker and saves on washing up; steam is useful for delicate food such as fish, and keep warm, is ideal for latecomers, second portions and parties to keep hot food warm. I cooked a delicious beef stew and were thrilled with the results. The meat was meltingly tender; the gravy was glossy and thickened by the slow reduction and tender vegetables. If you are cooking for a large number or love to batch-cook your meals, this is the slow cooker for you. Wattage: 800W Capacity: 7.1L Weight: 8.7KG Functions: sear, steam, slow cook, keep warm Warranty: 1 year undefined Ninja Foodi PossibleCooker 8-in-1 slow cooker Available from Currys (£119.99), Amazon (£149.99) Best large slow cooker Pros: Includes serving spoon and steam rack Extra-large 8-litre cooking pot Fully recyclable packaging Tender results in short time Cons: Large countertop footprint Exterior gets hot in use Star rating: 5/5 This extra-large slow cooker from Ninja has sear, sauté, simmer and braise among its eight functions, and at eight litres, it's the perfect size for batch-cooking or feeding a crowd – though bear in mind it takes up a fair bit of room. I loved the vast cooking pot, which has stay-cool handles so you can seamlessly transfer it from the kitchen to the dinner table. While secure on the worktop, I found the rest of the slow cooker gets very hot in use, particularly when using the sear/sauté function, so it's worth keeping kids and pets away. Navigating the controls is a breeze, and I relied on the manual very little. An integrated spoon and steam rack are thrown in, too. I put the functionality of this slow cooker to the test by cooking a venison madras, which was perfectly tender and packed with flavour after four and a half hours on 'high'. The veg was also tender with some firm bite, and the sauce was thick without being too dry. Wattage: 1200W Capacity: 8L Weight: 5.5KG Functions: sear/sauté, slow cook, steam, braise, simmer, bake, prove, keep warm Warranty: 2 years Cost to run on high for 1 hour: 4.38p (based on a tariff of 22.36p/kWh) Available from: Currys (£119.99) Amazon (£129.99) undefined Ninja 9-in-1 multi-cooker OP350UK Available from Ninja (£189.99) Best multi-cooker slow cooker Pros: Nine functions in one countertop cooker Accompanying recipe book Clear instructions Cons: Requires an additional slow cooker lid Large footprint for storage Star rating: 5/5 This is a newer, more sophisticated step-up from Ninja Foodi's 6-in-1 multi-cooker, packing in nine functions for performing key kitchen tasks, plus a couple for fun. I'm talking slow cooking (which is very user-friendly) searing/sautéing, air-crisping, grilling, dehydrating, baking/roasting, yogurt-making, pressure cooking and steaming. It has a modern-feel with intuitive controls and an outer casing that only gets warm to the touch, rather than excessively hot. It's the ultimate kitchen gadget. Read our full Ninja Foodi 9-in-1 6-litre multi-cooker review. Wattage: 1460W Capacity: 6L Weight: 11KG Functions: pressure cook, air fry, steam, bake/roast, sear/sauté, grill, yoghurt, dehydrate. Warranty: 2 years Latest Deals Morphy Richards Easy Time Slow Cooker Available from Amazon (£59), Morphy Richards (£79.99) Best slow cooker with timer Pros: Hob-safe cooking pot Auto-keep warm setting Easy to use controls Clear countdown timer Non-stick pot Lid forms a good seal Cons: Pot not suitable for induction Star rating: 5/5 Simple, manual slow cookers are great for the job at hand, but often the only thing missing to elevate them (without overcomplicating things) is a timer. The Easy Time slow cooker ticks that box. It comes with three settings: high, medium and low, and has an automatic timer that runs for up to 12 hours in one-hour increments. We all know that life can throw us curveballs, so if you’re not able to get home before the timer is up, the Easy Time slow cooker will keep your food at the optimum temperature for two hours. A basic slow cooker, with just a little bit extra. Read our full Morphy Richards Easy Time Slow Cooker review. Wattage: 130-163W Capacity: 6.5L Weight: 2.86KG Functions: high, medium, low, keep warm Warranty: 2 years Latest Deals VonShef Fika slow cooker Available from Amazon (from £34.99), VonShef (from £34.99) Best slow cookers for families on a budget Pros: Lightweight Great for small families and tiny kitchens Budget-friendly price Low wattage 6.5L available Intuitive Wood-effect design is aesthetically pleasing Cons: No cord storage Lid isn't lockable Not dishwasher safe (but easy to clean) Star rating: 4.5/5 The VonShef Fika slow cooker might not be hob-friendly, meaning you can't brown meat directly in the pot, but what it lacks in this department it certainly makes up for when it comes to intuitiveness. It has two modes – low and high – plus a keep warm setting. Choose from a 3.5L or 6.5L model but do bear in mind the worktop space required for the latter. This simple slow cooker is perfect for beginners, and small families will love its 3.5L model. Its cooking vessel is ceramic, and although hand-wash only, I found it very easy to clean. At just 170W, it’s also seriously cheap to run. You’re looking at only 38p for eight hours of use. Design-wise, it gets top marks – a black exterior paired with wood-effect handles and finished with a glass lid. It doesn’t have a lockable lid, but I didn’t find this to be a huge issue while in use, it just means you can't transport slow-cooked dishes without decanting. But, it’s nice and lightweight. Yes, it gets hot, but its exterior didn’t reach scalding temperatures and I could touch it without burning my fingertips while in its highest mode. Wattage: 170W Capacity: 3.5L and 6.5L Weight: 4.3KG Functions: high, low, keep warm Warranty: 2 years undefined Crock Pot Lift & Serve digital slow cooker Available from Amazon (£49.99) Best small slow cooker Pros: Attractive Robust design Hinged lid Can cook for up to 20 hours Value price tag Cons: Lack of detail in manual Some controls can be confusing Beeper is too quiet Star rating: 4.5/5 Crock Pot is the name synonymous with slow cookers, and this compact 3.5-litre gadget is a solid choice for those with limited kitchen space. It has a simple interface and sturdy design, and alongside the usual low and high settings, there's also a keep-warm function that switches on automatically once the timer has ended. The timer itself is frustratingly quiet, so much so that I missed it going off the first time. Some of the controls also confused me – the button that looks like an 'on/off' switch is actually just an 'off' switch, and I failed to find any reference to this in the manual. On the plus side, the hinged lid allowed me to check in on my dishes without leaving splatters or drips of condensation on the worktop. I also enjoyed the beef stew I made in this slow cooker: the veg was a little too soft, but the meat was tender and the sauce was rich and thick. Wattage: 300W Capacity: 3.5L Weight: 3.2KG Functions: high, low, keep warm Warranty: 2 years Cost to run on high for 1 hour: 2.92p (based on a tariff of 16.6p/kWh) Latest Deals GreenPan Elite 8-in-1 slow cooker Available from Currys (£209) Best slow cooker for entertaining Pros: Attractive Easy to move around Useful, intuitive design Outside remains cool Cons: Timer is a little inconsistent Star rating: 4.5/5 This slow cooker from GreenPan impressed me with its wealth of settings and brilliant cooking results. There are high or low slow-cooking settings, as well as steam, reheat and simmer/buffet, making it perfect for entertaining. There’s no need to reach for separate pans when prepping food for this slow cooker; it’s equipped with a powerful and even brown/sauté setting, meaning anything that needs to be seared ahead of time can be done directly in the cooking pot. I cooked a beef stew in this slow cooker and enjoyed tender meat, soft carrots that retained a little bite and a richly flavoured sauce. The sauce was a little on the thin side at the end of the cooking time, but reduced after half an hour on the simmer/buffet setting. Despite this model being from GreenPan, it lost points for the amount of difficult-to-recycle plastic packaging it came with – a disappointing oversight from a brand that puts sustainability at the forefront. Wattage: 1350W Capacity: 6L Weight: 5.85KG Functions: high, low, slow cook, steam, keep warm, reheat, simmer, brown/sauté Warranty: 2 years Cost to run on high for 1 hour: 2.62p (based on a tariff of 16.6p/kWh) Available from: Currys (£209) Crock Pot Sizzle and Stew Available from Amazon (£79.99), Argos (£79.99) Best hob-safe slow cooker Pros: Large capacity Main pot can be used on the hob Simple design Dishwasher-safe pot Cons: Carrots still a little firm No recipes in manual Star rating: 4.5/5 The Sizzle and Stew is a brilliant example of Crock Pot's simple but effective engineering. This model has a large 6.5L capacity, ideal for big families, meal-preppers or when entertaining. Unlike other models that come with a hefty ceramic bowl, the Sizzle and Stew’s pot is made from heavy-duty aluminium. This pot is hob-safe (gas and electric), meaning you can sear any meat or cook ingredients on the hob before transferring it to the slow cooker. Not only does this save on the washing-up, but it also means you don’t lose any flavour. Read our full Crock Pot Sizzle and Stew review. Wattage: 180W Capacity: 6.5L Weight: 3.2KG Functions: high, low, keep warm Warranty: 1 year Latest Deals Crock Pot Time Select Available from Amazon (£54.70), Argos (£75) Best slow cooker with automatic functions Pros: Lots of useful functions Bowl and lid dishwasher and oven-safe Capacity markings on bowl Cons: No recipes in the manual Star rating: 4.5/5 Another model from well-known brand, Crock Pot. The Time Select is a lot more high-tech than the Sizzle and Stew above, but still produced fantastic results. This model features automatic cooking functions for meat, poultry, soup and vegetables. Simply select your main ingredient, input the weight and desired finish time, and the Time Select will automatically adjust the cooking time and temperature of the ingredients to get the best results. For your much-loved tried-and-tested recipes, there’s also a manual setting. Read our full Crock Pot Time Select review. Wattage: 240W Capacity: 5.6L Weight: 5.8KG Functions: high, medium, low, keep warm Warranty: 1 year Latest Deals Tower 3.5L Cavaletto Slow Cooker Available from Amazon (£34), Tower (£34.99) Best no-nonsense slow cooker Pros: Available in a range of designs Simple to use Dishwasher-safe pot Cons: A little plasticky Star rating: 4/5 This compact little slow cooker from Tower is a fuss-free option. It’s a modest option owing to the three simple settings: low, high and keep warm, but it gets the basics right. The design is simple, but if you’re looking to add a pop of colour with your new slow cooker, this one is available in pink and navy blue, as well as simple black and grey. Setting this model up is easy to do and it handled Good Food's beef stew recipe with ease; the meat was tender and the veggies still had some bite. Our only quibble was that the sauce was still a little watery. Read our full Tower 3.5L Cavaletto Slow Cooker review. Wattage: 210W Capacity: 3.5L Weight: 3.2KG Functions: high, low, keep warm Warranty: 3 years Latest Deals Other slow cookers tried and tested Sage the Fast Slow Pro review, £199.95 Tower Infinity 3.5-litre slow cooker review, £39.99 Morphy Richards Sear, Stew and Stir slow cooker review, £45 Lakeland 6.5L slow cooker, £79.99 Lakeland 3.5L Digital Slow Cooker, £59.99 Good Food in partnership with Tower 3.5L slow cooker Available from Tower (£59.99) – save 30% with code GOODFOOD30, Amazon (£39) Set it, forget it and come home to comfort. This 3.5-litre digital slow cooker delivers rich, flavour-packed meals with zero stress. Sear ingredients directly on the hob in the removable aluminium pot, then switch to slow mode to let flavours develop throughout the day. With timer settings, three heat modes and a sleek stainless steel design, it’s ideal for families (it's also available in a 6.5-litre size if you need to feed more). Available from: Tower (£59.99) – save 30% with code GOODFOOD30 Amazon (£39) What to look for when buying a slow cooker With so many different slow cookers out there, choosing the right one for you can be confusing. Here are a few questions you might want to consider. Design Are you looking for a simple, budget-friendly option that just slow-cooks (but does it extremely well) or something more versatile that sous-vides, pressure cooks, bakes and roasts too? Do bear in mind that the more technological the slow cooker, the higher the price. Size With sizes starting at 1-litre through to a whopping 6.5-litres, choosing the right size for you is imperative. The smallest sizes are suitable when cooking for one or two. 3-litres to 4.5-litres (one of the most popular sizes on the market) serve four, and the large 6-6.5-litre models are super for families and batch cooking. It's also worth bearing in mind that the capacity stated on the sales blurb is the size of the bowl, not the working capacity, which can sometimes be half that. Space A slow cooker takes up space on the worktop and in the cupboard. There are two shapes, the round and tall, which has less of a footprint, and the oval, which takes up more room but can be more versatile. How to use a slow cooker No liquid escapes from a slow cooker, so when adapting a recipe not specifically written for a slow cooker, reduce any added liquid by a third. Don't remove the lid too often to avoid heat loss. The inner pot needs to be at room temperature before you start cooking. If you've kept a slow cooker dish in the fridge, you must wait for it to warm up before turning it on. Slow cookers vary considerably, so follow your manufacturer's manual for guidelines on temperatures and cooking times. Rice and pasta dishes work best cooked on high for the shortest time possible. Always use easy-cook rice, rinsed well first – the more starch you rinse from the rice, the better the finished result. Take time to brown your meat really well. Slow cookers tend to leach meat of its colour, so it’s important for appearance and flavour that they are well browned to start with. Flavours won't become more concentrated because the liquid doesn't reduce, so try to pack in as much flavour as you can. Slow cooker recipes Low-carb slow cooker recipes Healthy slow cooker recipes Slow cooker chicken recipes Summer slow cooker recipes Slow cooker curry recipes Slow cooker beef recipes Our best ever slow cooker recipes Slow cooker Christmas recipes Slow cooker mince recipes Kids’ slow cooker recipes Vegan slow cooker recipes Vegetarian slow cooker recipes Slow cooker curry recipes Slow cooker chicken recipes Appliance deals Air fryer deals Microwave deals Pizza oven deals Related reviews Best multi-cookers Best air fryers Best food processors Best blenders Best toasters Best kettles Best soup makers Best microwaves Is HexClad worth it? If you have any questions, suggestions for future reviews or spot anything that has changed in price or availability, please get in touch at goodfoodwebsite@immediate.co.uk.
Suzie Lee on Chinese cookery, Lunar New Year and recording her heritage
BBC host Suzie Lee talks about creating accessible Chinese recipes using everyday ingredients, honouring her late mother's legacy through the Simply Chinese trilogy, and how her family's Northern Irish takeaway still influences her cooking today.
The Good Food podcast Join us for an inspiring conversation with Suzie Lee, winner of BBC's Best Home Cook 2020 and host of her own BBC series. From winning a national cooking competition to navigating lockdown with two young children, Suzie shares her remarkable journey blending Northern Irish and Chinese heritage through food. Discover Suzie's favourite 20-minute dumpling recipe, her thoughts on fusion food, and why she believes every day should be celebrated. Plus, she reveals her guilty pleasure (chips!), shares lockdown cooking chaos with her kids, and explains why Northern Irish produce is world-class. View oEmbed on the source website Bonus episode Listen to the bonus cook-along episode. View oEmbed on the source website Listen to more podcast episodes, including our Cook Smart podcast and Tom Kerridge podcast.