Until recently, most of the research on strokes has been done by men, on men. Yet, much like heart attacks in women, we are more at risk after menopause, thanks to declining hormone levels and the rise of other conditions that increase the risk of a stroke, like high blood pressure.

Researchers at the City of Hope published their study examining 105,614 women over two decades. The research was some of the first of its kind, specifically looking at women and the relationship between diet and types of stroke.

According to the Stroke Association, women account for nearly half of stroke cases in the UK. It's the leading cause of disability and works out to be the fourth biggest killer in the UK, with over-60s most likely to have one. However, the risk doubles every 10 years after age 55, and up to 15% of cases occur in people under 50. So, it's worth knowing how to lower your risk, whatever your age.

The research, published in Neurology Open Access, found that women who followed the Mediterranean diet saw 25% lower risk of hemorrhagic stroke, which is the most severe type and is caused by bleeding in the brain. They also saw a 18% lower risk of any stroke and a 16% lower risk of ischemic stroke, which is caused by blood vessel blockage.

After menopause, declining oestrogen levels leave the brain vulnerable to inflammation and damage, so while this study doesn't prove that following the Mediterranean diet lowers stroke risk, it shows a positive association.

"Stroke is a leading cause of death and disability, so it's exciting to think that improving our diets could lessen our risk for this devastating disease. Further studies are needed to confirm these findings and to help us understand the mechanisms behind them so we could identify new ways to prevent stroke," said Sophia S. Wang, PhD, study author of City of Hope Comprehensive Cancer Center in Duarte, California.

“We were especially interested to see that this finding applies to hemorrhagic stroke, as few large studies have looked at this type of stroke.”

The women in the study had an average age of 53 at the start and no history of stroke. Each was given a score of zero to nine, based on how closely they followed the Mediterranean diet, receiving points for consuming more than the population average in certain categories. The categories were: wholegrain cereals, fruits, vegetables, legumes, olive oil, and fish. The amount of red meat, dairy products, and alcohol consumed was also monitored.

30% of participants scored between six and nine, the highest group. 13% scored the lowest, between zero and two.

After adjusting for other factors influencing stroke risk, like smoking, exercise levels, and high blood pressure, those who stuck to the Mediterranean diet were 18% less likely to have any stroke than those who did not stick to the diet as closely.

What is the Mediterranean diet?

The Mediterranean diet is one of the most popular ways to 'eat healthily', given that ingredients are found in every supermarket and it has limited 'rules' to follow.

The traditional Mediterranean diet, as found in countries like Italy and Spain, is based around:

• Plant foods, especially leafy greens, berries
• Whole grains
• Legumes
• Nuts and seeds
• Olive oil
• Limited meat and dairy products
• Moderate fish and seafood
• Very few processed foods, refined sugars, butter, or saturated fats

How does the Mediterranean diet lower risk of stroke in women?

The Mediterranean diet is rich in omega-3 fatty acids, plant compounds called polyphenols, and antioxidants. All of these may help protect our brains from inflammation, which oestrogen would help protect against before menopause.

This style of eating may also help prevent other conditions that increase the risk of stroke, such as high blood pressure and high cholesterol levels.

We’re all different when it comes to breakfast and what we want to eat in the mornings. But one thing that goes for all of us is that if we eat or drink sugary foods for breakfast, we’re going to end up feeling sluggish and hungry for the rest of the day.

This is something biochemist Jessie Inchauspé, who’s known as the Glucose Goddess on Instagram, is really passionate about. Speaking on the Diary of a CEO podcast, she tells host Steven Bartlett: “Your breakfast is very powerful.” This is because whatever you put into your empty stomach first thing in the morning will be digested quickly and can impact you for the rest of the day. Jessie explains that our breakfast choice can set us up for success or failure when it comes to our energy levels and focus.

With supermarket shelves and coffee shops full of tempting sugary breakfast options like pastries, smoothies or granola, it can be hard to know where to start. Eating these sweet foods gives us a big hit of the feel-good hormone dopamine first thing in the day, which some of us might need to get motivated for what lies ahead. But this dopamine won’t hang around for long, which is why Jessie says it’s best to keep it simple by sticking to savoury foods which fill us up and release energy slowly.

Jessie says starting your day with a sugary breakfast could lead to you riding a “glucose rollercoaster” for the rest of the day. Instead, she recommends spending time planning a variety of high-protein foods for breakfast to help you avoid a crash a few hours later.

She tells Steven: “The concept of a savoury breakfast comes from the realisation that, if you have a breakfast which creates a big glucose spike, you’re affecting your body in many bad ways. First of all, you’re leading to your brain not functioning too well during that day. It’s leading to brain fog. It can make you a bit confused. Second, it makes you tired, it increases cravings throughout the day, and it also deregulates your glucose levels for the rest of the day.”

We know there’s a lot of pressure right now to eat the right foods, but Jessie says this isn’t about perfection. It’s about setting your body up for stable focus and energy each day.

How to have a better breakfast

A savoury breakfast is simply one which doesn’t have sugar or starch-rich foods as the main ingredient. “Base it around protein and then add some healthy fats” such as olive oil, butter or avocado, Jessie tells Steven. The protein could be eggs, full-fat Greek yoghurt, meat, fish, nut butters or cream cheese.

Fibre is also important, especially for improving our gut health and staying fuller for longer through the day. It’s not too hard to incorporate some into our breakfasts. Examples include chia seeds, nuts, spinach, mushrooms, tomatoes in an omelette, or other foods such as courgette, lentils and sauerkraut.

If you do want some carbs or starch as part of the meal, then Jessie suggests a piece of bread, tortilla or potatoes, but she says these should just be “for taste” and not as the main part of your breakfast. And opt for sourdough or rye bread if you can, because they keep our glucose levels more stable.

Jessie emphasises: “Importantly, a savoury breakfast contains nothing sweet. No cereal, no muffins, no orange juice, no granola, no fruit puree - none of that.” Fruit isn’t a total no-go, though. Jessie suggests sticking to whole fruit, such as berries or apples, rather than a store-bought fruit smoothie, because these contain fibre and less sugar.

This kind of breakfast does require a bit more planning and preparation than a bowl of cereal or a smoothie on the go, but as Jessie says above, it’s the best way to kick off your day and avoid any sugar side effects later on. If you’re not sure, try starting with eating a savoury breakfast a few times a week and see if it makes a difference.

Fibre is a key component of a healthy, balanced diet. Eating plenty of fibre-rich foods keeps us fuller for longer, helps reduce cravings, aids digestion, and reduces the risk of constipation and even bowel cancer.

While high-protein foods have taken the main stage over the last few years, an increased awareness of how good fibre is for improving our gut health has led to a trend called 'fibremaxxing'.

We look at trends very closely here at woman&home - and end up ignoring most of them - but this is one worth paying attention to. It's thought that 96% of us in the UK don't eat enough fibre-rich foods, and we only consume about 20g of fibre daily, instead of the recommended 30g.

What is fibremaxxing?

Fibremaxxing is making sure you’re eating at least the recommended daily amount of fibre (30g per day), if not more. It was a trend that started on TikTok, but other platforms have been promoting similar ideas for a few years now - just take Dr Tim Spector and Zoe's '30 plants a week' initiative as an example.

The practice involves orienting all meals around plant-based foods like beans, seeds, leafy greens, and berries, which are rich in fibre to reach the recommended intake - or more.

Why should we be fibremaxxing?

Fibre and life expectancy are strongly linked. But not only that, eating enough fibre is directly linked to living better for longer, known as longevity. "There is a nine-year gap between living to a certain age in good health and then living in poor quality of health at the end of your life," says Jennifer Lee, a scientist at the Jean Mayer USDA Human Nutrition Research Center on Aging at Tufts University.

"A lot of modern-day conditions are underlined by chronic inflammation – and a high fibre diet can put a brake on that process, lowering inflammation," Prof Thomas Barber, consultant endocrinologist and professor of endocrinology at University Hospitals Coventry and Warwickshire NHS Trust and University of Warwick, told the BBC. "Fibre can also help to strengthen the immune system, and there's evidence it can impact brain functioning, mood and cognition.

Not only does eating enough fibre make daily life more enjoyable by improving brain health, reducing bloating and constipation, and stabilising blood sugar levels, it also improves long-term health.

"Depending on a number of factors that may impact one's cancer risk, a fibre deficiency may increase your risk for certain cancers, such as colorectal, breast, and prostate cancer," says Lee. Not eating enough harms our gut health, raises inflammation, and slows down waste disposal, leading to possible carcinogenic exposure.

"If you're not consuming a lot of fibre, you're possibly consuming calories from other macronutrient groups, and they may be high in carbohydrates or fats, which can lead to weight gain," she says, which is also a risk factor for such diseases.

Fibremaxxing is also a positive trend, one that focuses on adding more to your life, rather than taking anything away or making life harder. "It's about eating more vegetables, beans, oats, and whole foods. Not cutting everything out, which makes it far more sustainable," says Dr Asiya Maula, a functional medicine specialist at wellness clinic The Health Suite.

How to fibremaxx safely

Balanced meals with plenty of whole grains, pulses and vegetables should help you eat enough fibre without the need for supplements.

If you’re trying to increase your fibre intake, Dr Maula suggests starting gradually. “Suddenly doubling fibre overnight can cause bloating or discomfort,” she says. “The key is slow, steady increases with plenty of fluids.”

Try adding the following foods to your diet as they are highest in fibre:

• Chia seeds: about 34g of fibre per 100g
• Flaxseeds: 27g of fibre per 100g
• Dried split peas: about 25g of fibre per 100g
• Dried lentils: around 11g of fibre per 100g
• Oats: about 10g per 100g
• Cooked black beans: about 8 or 9g per 100g
• Cooked chickpeas: about 7 or 8g per 100g
• Raspberries: around 6 to 7g per 100g
• Avocado: around 6 to 7g per 100g
• Broccoli: about 2.5 to 3g per 100g

Drinking water also helps avoid constipation and move food through the digestive system.

“Fibremaxxing isn’t about extremes. It’s about feeding your body properly and letting appetite and energy regulate themselves naturally,” Dr Maula adds.

Protein was the big topic of nutritional conversation for years - how women need more of it, especially when exercising regularly, especially in menopause. Fibre is the next dietary essential to come under the spotlight.

Dr Amy Shah is a leading expert in the role that nutrition plays in health, longevity, and hormone regulation, and is a double board-certified doctor. Speaking to Mel Robbins on her podcast, Dr Shah revealed that the average American only gets about 10g out of her recommended 30g per day. Only 5% of people in the United States eat enough fibre every day. According to Guts UK, those of us in the UK only reach about 16g per day. It's a problem.

"We have organisms that live in our gut. Their main source of food is fibre. By not eating enough fibre, we are starving that entire ecosystem. It's so bad that generation to generation, we have lost so much of our gut bacteria. We have lost 50% of what our ancestors had because of our modern diet," explains the doctor. "[This bacteria] moderates how much of a hormone we have in our system. When we don't have enough healthy and functioning bacteria, we get all kinds of hormonal imbalances and GI issues. Our gut is constantly talking to our brain, so feeding that bacteria is important."

"For every 10g of additional fibre you add to your diet, you are improving your longevity by 10%," says the doctor. "Fibre is that important. Not just for constipation, but for everything in life. Diseases, inflammatory diseases, brain health."

What does 30g of fibre look like in a day?

1. Pears

1 pear = 6 to 7g fibre

Pears are among the foods richest in fibre, with six to seven grams of fibre per fruit, which is double that of an apple, says the doctor. "Eat the whole thing like you would eat an apple. It's just a powerhouse of fibre," she says.

2. Berries

Per serving (150g approx) of raspberries = 8g fibre

If you're trying to get more fibre in your diet, berries are another great place to start. "Blueberries are amazing because they have tonnes of polyphenols, but raspberries are the real fibre powerhouse. They have eight grams per serving. They are one of the highest fibre foods you can have," she says.

"And these are so easy to add to a yoghurt or a cottage cheese," she adds.

Provided you're not juicing the berries, you'll be able to eat or drink the berries in any way you like and still absorb the nutrients, she adds.

3. Chia seeds

1 tablespoon = 5g fibre

One tablespoon offers 5g of fibre, explains the doctor. "You add a tablespoon, two tablespoons to your yoghurt, and there you have 10g of fibre, 10% increase in longevity just from a little seed."

4. Kiwi

1 whole fruit with skin = 4g fibre

If you eat all of the kiwi, including the skin, you'll increase the fibre content by 50%, compared to just eating the green fruit inside.

"Bite it like an apple, and you're getting fibre, but you're also getting all the phytonutrients the fruit has," she says. "It's like a superfood."

5. Pistachios

Quarter cup (about 30g) pistachios = 13g fibre

These small nuts offer 13g of fibre per serving (quarter cup), making them the richest in fibre on the list.

"Take the yoghurt, berries, pistachios, chia seeds, and make up a parfait, you've got yourself 30g of fibre," says the doctor.

Pistachios (and most other kinds of nuts) are also high-protein foods. When we combine protein and fibre, "the gut bacteria get super happy", Dr Shah says. "They produce these things called short-chain fatty acids. These are the magical, anti-ageing, anti-inflammatory compounds that go all over our body, including our brain, and lower inflammation," she says.

It's out with ultra-processed foods and in with foods that make up the best diet for longevity. At least that's what we've been told. But between the wholegrains and oily fish, it's a lot to remember. Giving healthy eating habits a name can help make our healthy food choices that little bit easier.

The Mediterranean diet has been the go-to for years, but a new contender has emerged: the Nordic diet. Along with countries like Spain and Italy, the Nordic countries (Denmark, Finland, Iceland, Norway, and Sweden) have one of the lowest rates of heart disease in Europe. One reason for this could be the diet traditionally followed by those living there.

Made up of fresh, seasonal foods you can find easily and cheaply in the UK supermarket, along with tinned fish, meat, eggs, and brightly coloured pickles, nutritionist Eli Brecher says the "emphasis is on prioritising whole, minimally processed foods most of the time, while allowing flexibility".

"This helps create a healthier relationship with food rather than an all-or-nothing mindset," she says.

What is the Nordic diet?

The Nordic diet focuses on foods which are traditionally associated with Nordic countries - Norway, Denmark, Sweden, Finland, and Iceland. It involves eating local, fresh and sustainably sourced foods, and is more of a guideline to eating balanced and seasonal, than a traditional 'diet'.

It has a lot in common with the Mediterranean diet (eaten by those in countries like Italy and Spain), with the focus on plant-based and whole foods, along with fish, nuts and seeds. However, because the climates of these regions differ, the specific foods, such as the types of fish, fruit and vegetables, are totally different.

What foods are included on the Nordic diet?

Rye bread, seafood and omega-3-rich salmon and herring will be the foods that come to mind when you first start reading about the Nordic diet. It also includes fermented foods like pickled vegetables and skyr, which is a type of Icelandic cultured dairy product similar to strained yoghurt. These foods help keep gut microbiomes healthy and are rich in protein and fibre.

While the Mediterranean diet features extra virgin olive oil as one of its primary fat sources, the Nordic diet uses canola, or rapeseed, oil, which is easier to produce in Nordic countries. Research led by the University of Manitoba and published in the journal Nutrition Reviews says: “Canola oil can now be regarded as one of the healthiest edible vegetable oils in terms of its biological functions and its ability to aid in reducing disease-related risk factors and improving health.”

Other foods include:

• Seasonal fruit and vegetables such as apples, berries, beets, cabbage, mushrooms and carrots, including pickled varieties
• Leafy greens, like spinach and kale
• Legumes
• Nuts and seeds - particularly almonds, chia, sunflower, and pumpkin seeds.
• Eggs, in moderation
• Game meat, such as venison or rabbit, in moderation
• Herbs and sauces, such as parsley, dill, fennel, horseradish, and mustard

Emer Lowry, nutritionist at Waitrose, recommends trying a Nordic, or Scandinavian breakfast if you're looking to try this way of eating. “It starts your day with essential building blocks such as heart-healthy omega-3 fats from smoked fish, slow-releasing energy and fibre from rye bread, and satiating protein from eggs. By minimising added sugar and prioritising whole foods, it's a nutrient-dense choice to fuel sustained energy throughout the morning.”

What are the benefits of the Nordic diet?

1. Supports gut health

Vegetables, berries, wholegrains, and legumes are all fibre-rich foods that feed the beneficial bacteria in the gut microbiome, says Eli, a gut health specialist.

"A diverse, fibre-rich diet is linked to improved mood, digestion, and immunity through the gut-brain axis," she says. Maybe that's why Finland has been voted the happiest country in the world for eight years in a row!

2. Very filling

If you find that your regular meals don't keep you full for longer than an hour or so, then it's worth considering the Nordic diet.

"With its emphasis on wholegrains like rye and oats, legumes, vegetables and protein-rich foods, the Nordic diet helps slow digestion and stabilise blood sugar," says Eli. "This can support sustained energy, concentration and appetite regulation throughout the day."

Foods like oily fish and eggs are also rich in protein, the most filling macronutrient (with fibre coming a close second). It's slower to digest, meaning it keeps you feeling fuller for longer.

3. Supports heart health

Want to find a way to lower your cholesterol levels naturally? Eli says the Nordic diet could be one approach.

"The Nordic diet is rich in oily fish, wholegrains and berries, all of which are associated with improved cholesterol levels, reduced inflammation and a lower risk of cardiovascular disease," she says.

Take canola oil, for example. It's a good source of vitamins E and K and is linked to improvements in heart health and cholesterol, as stated by this meta-analysis of 27 trials from 2019.

4. The Nordic diet is sustainable

Whether you want to lose weight, support your energy levels, or simply get more vitamins and minerals into your diet, this approach to eating can help. It's sustainable and realistic, the nutritionist says.

"The Nordic diet focuses on seasonal, locally sourced foods and simple home cooking. This makes it less restrictive than many fad diets and easier to maintain long term," she says.

5. Helps increase vitamin D in the body

Nutrient-dense oily fish, like mackerel and sardines, are another common food in this diet, with most nutritionists recommending them two to three times a week. For those looking to boost their levels of vitamin D in winter, that's ideal.

"Oily fish are a good source of vitamin D, particularly important in the UK where deficiency is common. Vitamin D supports immune health, bone health and mood," says Eli. "They are also rich in omega-3 fatty acids, which support heart health, brain function and help reduce inflammation."

Are there any foods you can't have on the Nordic diet?

The Nordic diet doesn't restrict any foods, but it does encourage limiting certain foods. "These include ultra-processed foods, added sugars and sugary drinks, refined grains such as white bread and pastries, processed meats, and excess alcohol," says Eli.

"The emphasis is on prioritising whole, minimally processed foods most of the time, while allowing flexibility. This helps create a healthier relationship with food rather than an all-or-nothing mindset," she says.

It’s January – how did that happen? And I absolutely LOVE January. No, really. I do. As a fitness and weight-loss coach, it’s one of the most fulfilling and exciting times of the year because people are so motivated. They’ve had enough of excess, they want restraint and control.

You may have been viewing January as your safety net, because after weeks of treat food, pub food, posh food, other people’s food, you can’t wait to undo it all on a January ‘diet’.

But instead, some ‘moderation’ might work better. So don’t be miserable this month eating cod and broccoli (standard tasteless weight-loss fodder), but instead use January to carve out a longer lasting routine of good nutritious food, feel-good strength training and wholesome cardio, with a small chocolate treat each day. Wait… what?! Chocolate? In January? Yes!

Over the last few years, I’ve used my column as a platform to advise you on getting into shape. Not just getting there, but staying there. That means building a solid foundation of healthy food and movement, one that works with your lifestyle, all year round, rather than sporadic bursts of starving and sprinting.

Don't make things too hard for yourself

You might have a whole list of New Year’s resolutions stuffed away in the notes folder on your phone, and if it starts with ‘lose weight’, read this. Try not to wander down a narrow restrictive path of self-hatred and punishment, thinking ‘the harder this is, the better the results’. To be frank, it’s more a case of ‘the harder this is, the harder you fall’.

Approach January with the mindset of someone who wants to try hard to implement good habits for at least six months, not just for January.

I’m not dissing resolutions, far from it. They’re a great source of motivation, but pad them out with realism so that come February, your new routine, dignity and progress are still intact.

Let’s take our friend Susan – say she has a 2026 goal to drop from a size 14 to a size 12. When she gets to that size 12, presumably she’ll want to stay there. This means that what she does in January has to be something she can sustain throughout the ensuing months. Therefore, a puritanical diet of cod, broccoli, chicken and kale, plus daily hellish HIIT workouts might not fit the bill.

However, three smaller varied meals, with wholegrain carbohydrates (oats, quinoa, brown rice), plenty of protein-rich meals (poultry, fish, nuts, legumes, dairy), minimum seven hours of sleep, loads of veg, some daily steps, three strength workouts a week and a dinky little chocolate bar to round off the day just might carry Susan into the summer. No punishment, just results – and it’s what all my clients get.

December handed us temptation on a plate and I’m sure we all heartily succumbed, but let’s not dwell on it. What is done is done. Be kind to yourself and look at January with a long lens. Short-term drastic fixes are just that: short-term.

One thing to do this month

Experiment with soup! It’s cheap, nutritious and great for boosting your lunch. Try two new recipes a week using vegetables and pulses. Chuck in some herbs and you’ll be nearing the recommended 30 plant foods per week for the healthiest gut microbiome.

There’s a low-fat spinach and broccoli soup recipe on my Blast Plan website, which scores highly on the smug-o-meter.

Annie Deadman is a fitness expert who writes a monthly Fitness Guru column for woman&home magazine, and a Feel Great column for our sister title, Woman magazine.

There's no health and fitness topic she won't tackle – from how to enjoy the benefits of caffeine to stretches to bring on sleep, to how to lose a menopause tummy, and how to love your legs in shorts.

Cast your mind back to the days of lockdown - queuing at the supermarket for your next batch of sourdough starter ingredients and relishing the thought of your allotted daily walk. For millions around the UK, no morning was complete without logging on to catch Joe Wicks' daily workout.

His message was simple: get moving for all the benefits that exercise has for the mind and body. Years later, he has millions of followers on social media and several fitness and nutrition programs to help those struggling to enjoy exercise and eat healthily.

But his latest message has us feeling more confused than motivated. Teaming up with Professor Chris van Tulleken, author of Ultra-Processed People, the personal trainer-turned-influencer has created 'the most dangerous health bar in Britain' to highlight the lack of government regulation around what foods can be marketed as 'healthy' and the dangers of a diet rich in ultra-processed foods (UPFs).

On one side, the 'killer' protein bar is bright, colourful, and lists the health claims. On the other side, it lists warnings that 'excessive consumption' may increase the risk of diarrhoea, cancer, stroke, and early death. It also has labels for sweeteners, sugar, and saturated fat.

Now, I understand where he's coming from. As woman&home's digital health editor, a lot of so-called 'healthy' foods and supplements come across my desk, and I've been shocked by what's actually in some of these boxes after seeing product claims. Just as a protein bar can imply it's a 'healthy' option by citing supposed health benefits like protein and fibre content, a magnesium supplement with half the amount required by the NHS can claim it'll help you sleep better. Marketing in this industry undoubtedly needs to change.

Equally, I agree that the fewer ultra-processed foods we eat, the better (I say as I crunch on a chocolate Digestive), as there's research to suggest links between UPF-heavy diets and the risk of developing heart, digestive, and circulatory diseases, as well as certain cancers.

But the reason I'm happily eating a chocolate biscuit (an ultra-processed food) as I write this, is the same reason why this stunt doesn't really work. I don't eat excessive amounts of them every day - and neither do most people who eat protein bars. When it comes to ultra-processed foods, it's important to remember that quantity matters.

To suggest that eating a protein bar - or any ultra-processed snack - will lead to 'cancer, stroke, and early death' feels like the same black and white nutrition marketing that Joe's aiming to combat. It's too simple and lacks nuance. Just as a protein bar is not the ideal option, it's also not a 'killer'.

"A diet nearly entirely made up of UPFs can contribute to health issues over time, but moderate amounts can absolutely have a place in a healthy diet," says registered nutritionist Jasmine Bliss.

"Food labelling is not the reason the NHS is under such strain and why so many people are suffering with lifestyle-related health issues, just as calorie labelling on menus isn't the magic bullet to address obesity," she says.

"Nutrition shouldn't make people feel worse about doing their best. We should be empowering people to make better choices with their means, not demonising them," she says.

Having originally recommended protein bars to subscribers of his 90 Day SSS (Shift, Sustain, Shape) plan and having collaborated with a protein powder brand in 2019, Joe knows that ultra-processed foods can be a worthwhile swap or supplement for some people. To vilify them completely only adds to the confusing nutrition advice we're bombarded with every day.

What is in the Joe Wicks Killer Protein Bar?

The bar was unveiled ahead of the Channel 4 documentary Joe Wicks: Licensed to Kill, which airs tonight and reveals the journey that Joe and Professor van Tulleken went on to create the protein bar.

On the website, it's revealed that the KILLER bar has 96 ingredients and is packed with "additives linked to cancer, stroke and even early death" and is "high in saturated fat, sugar, and calories".

"But with its 19g of protein, 27 vitamins and minerals and over 200 health and nutritional benefits, it also claims to be healthy, exposing the absurdity of our food labelling standards," it says.

Joe says he will stop selling the protein bars if the government tightens the laws around ultra-processed foods, "starting with black warning labels, like those already used across South America and Mexico".

"Only then will people be able to make informed decisions about the products they eat," he says.

If you're feeling low in mood and motivation, you're not alone. After a summer of 30-degree days spent in the sunshine, long evenings, and maybe even a holiday or two, it's natural to feel like you're on a comedown - an 'autumn slump', if you will - as September rolls around and life returns to 'normal'.

Learning how to take care of your brain again with plenty of sleep, exercise, and other serotonin-boosting activities helps, but so does optimising your eating habits for the new season.

Dr Megan Rossi is an award-winning scientist, practising clinician, and the founder of The Gut Health Doctor. I caught up with her this week to find out how we can improve our gut health for winter and start the colder seasons on a high note.

1. Eat frozen

In the summer, we tend to eat lots of "really high antioxidant-rich fruits and vegetables, like peaches and nectarines", says Dr Rossi. "These are fresh, delicious, and rich in polyphenols (plant compounds with antioxidant and anti-inflammatory properties), but we need to remember that these foods might not be as readily accessible [in the autumn and winter]."

That's when frozen foods come in to save the day, she says. "Can you get frozen varieties of berries and spinach, for example?" These are just as rich in nutrients and polyphenols as fresh fruit and vegetables.

2. Eat more fibre

It's important to get more fibre in your diet as winter starts to roll around, as we'll all be relying on our immune systems a lot more, says Dr Rossi.

"Our immune system works harder in the winter as it's exposed to more aggressive viruses. We know that 70% of our immune system lives in our gut and therefore, in turn, our gut has to work that little bit harder to support it," she says.

"Fibre gets broken down into short-chain fatty acids, which really strengthen the gut lining and immune system. That's why it's more important to have more fibre in the autumn and winter."

But you don't have to just take Dr Rossi's word for it. A study from King's College London showed that people with a diet rich in fibre and polyphenols had a 40% lower risk of becoming unwell with certain viruses.

"We know there is a good link between nourishing your diet in autumn and winter and protective benefits," she adds.

3. Include more fermented foods

If you've ever researched gut-healthy foods, fermented foods like sauerkraut and kefir are likely to be the first ones to come up - but that's for good reason, says Dr Rossi.

"We know this way of eating is really going to feed the different types of microbes that regulate our oestrogen and help with bloating," she says.

4. Lean into the winter warmers

"People tend to eat less starchy vegetables in spring and summer, like root vegetables and whole grains - the winter warmers - but we know these can be really beneficial because they've got different types of fibres in them," says the doctor.

One of these fibres is resistant starch. "Human cells can't digest it, but it feeds the gut bacteria and produces short-chain fatty acids, which help regulate things like our appetite," she says.

It's for this reason that resistant starch is also considered a good GLP-1 alternative. "Those short-chain fatty acids help stimulate the production of the GLP-1 hormone, which is the target hormone for Ozempic," she says. "It works very similarly to that drug."

5. Add foods, don't take them away

The key to good gut health is adding foods to your diet, rather than restricting yourself. While alcohol alternatives will always be better for your gut than one too many glasses of wine, like most things in life, it's about moderation.

"I see people a lot in my clinic who are trying to look after their gut health and have been led to believe they need to cut all these foods out. That restriction might not be a good thing over time," she says.

"It's more about including the super six, which is six plant-based food groups made up of wholegrains, nuts, seeds, fruit, vegetables, herbs, spices, and legumes like chickpeas and butterbeans," she says.

We're living longer than generations before us - but importantly, we're living healthier too, with interest in the best diet for longevity growing among adults.

Longevity is not a 'one-size fits all' approach. Our way to better long-term health and wellbeing - whether that's the best exercise for longevity, our sleep schedule, or our diet - needs to be personalised to our lifestyle and preferences. That way, we're more likely to keep doing it.

A balanced diet low in ultra-processed foods (UPFs), not smoking, and staying active are all key to preventing serious health problems, but now experts have broken down the exact food groups we should be eating in our 40s and 50s to help us age healthily. Researchers, led by a team from Harvard University, tracked the diets of more than 100,000 people over 30 years to see if there was a link between what they ate in mid-life and chronic illness after the age of 70.

The experts looked at eight different dietary patterns of people aged 39 to 69 to see which one resulted in the best health outcomes as they got older. They defined ‘healthy aging’ as reaching 70 without a major chronic condition and maintaining good cognitive, physical and mental health. The chronic conditions include cancer, diabetes, heart failure, stroke, kidney failure, and Parkinson’s disease.

What they found in their study, published in the journal Nature Medicine, was that the Alternative Healthy Eating Index (AHEI), which prioritises fruits, vegetables, whole grains, nuts, legumes, and healthy fats, came out on top. This diet is also low in red and processed meats, sugary drinks, and salty foods. So, overall, it was the best diet for longevity.

Participants who followed the AHEI diet had an 86% higher chance of healthy aging at age 70 and a 2.2 times higher likelihood of healhy ageing at 75, compared with those who didn’t follow that specific dietary pattern closely.

However, Anne-Julie Tessier, a professor of nutrition from the University of Montreal in Canada and a lead author of the study, was quick to point out this isn't the only diet recommended for a longer, healthier life.

“Having a high Alternative Healthy Eating Index score would translate into eating five servings per day of vegetables, and having an extra serving of green leafy vegetables, four servings per day of fruits, five to six servings per day of whole grains, a serving per day of plant protein such as nuts or legumes, a serving of fish weekly, and using plant oils as the main culinary fat," she said.

But these are also components of some other diets studied, all of which had proven links to longevity. She noted: "Higher adherence to all healthy dietary patterns that we examined were associated with healthy aging", which means that following any of the diets could lead to a longer, healthier life.

The best diets for longevity

• Alternative Healthy Eating Index (AHEI)
• Alternative Mediterranean Index (aMED)
• Dietary Approaches to Stop Hypertension (DASH)
• Empirical Dietary Index for Hyperinsulinemia (EDIH)
• Empirically Inflammatory Dietary Pattern (EDIP)
• Healthful Plant-Based Diet (hPDI)
• Mediterranean-DASH Intervention for Neurodegenerative Delay (MIND)
• Planetary Health Diet Index (PHDI)

"Our findings show that there's no one-size-fits-all diet," she said. "Healthy diets can be adapted to fit individual needs and preferences."

Of course, many factors can lead to or prevent health problems later in life. Diet is just one of them. Our genetics, lifestyle, and social and environmental factors can all cause chronic disease. However, there’s plenty we can all be doing in midlife to help lower our biological age by supporting our gut health, protecting our brain function, maintaining muscle and bone strength and lowering cholesterol, including exercising, getting good sleep, and lowering our stress levels.

Protein is essential in the body for everything from supporting the immune system to appetite regulation, which is why it's a key nutrient in our diets, and protein powders for women have become more popular.

In the lead-up to menopause, the body starts to lose oestrogen and its protective benefits on bone density and muscles. Without enough protein (and exercise like strength training), diseases like sarcopenia (muscle loss) become more likely.

However, with the added focus on high-protein foods and the benefits of protein for weight loss, many of us may be eating more than we need to.

So, how much protein do you really need to reap the benefits in perimenopause? Woman&home speaks to two women's nutrition and health specialists to reveal whether you're right on track

How much protein do I need?

The amount of protein you need depends on your weight. "The recommended protein intake for women over 45 is approximately 1 to 1.5g of protein per kilogram of body weight per day, which is higher than the general recommendation for younger adults," says Dr Nadira Awal, a Doctify-rated GP who specialises in women's health and menopause.

For an average woman who weighs 71kg, the recommended protein intake is between 71g and 106g of protein per day. If you do regular strength training or other exercise, you'll likely need more protein than someone who doesn't. You can work out your personal recommendation using fellow menopause specialist Dr Mary Claire Haver's perimenopause protein calculator.

Even just increasing your protein intake very slightly every day can make a difference, according to a new study published in the Journal of Nutrition, Health, and Aging. Researchers found that women over 50 who supplemented with an additional 15g of protein a day on top of their regular diet were better able to maintain lean body mass (i.e. muscle) and were less likely to gain fat.

However, Dr Awal says, "It's always best to consult with a healthcare professional or registered dietitian to determine the optimal protein intake based on your personal needs".

She also recommends spreading protein intake out throughout the day, rather than trying to pack it into one meal or overloading on protein-rich snacks. "This helps maximise muscle protein synthesis and overall protein utilisation," she says.

Why do I need more protein over 45?

• Maintain muscle: Many women begin to experience perimenopause symptoms from 45, which occur when there's a drop in levels of hormones like oestrogen. "Oestrogen decline increases muscle breakdown, which can lead to muscle loss and a slower metabolism," says Sandra Cohen, a functional nutritionist also rated by Doctify. The health benefits of protein powder come in here - eating enough protein can help prevent this as it contains amino acids (muscle's building blocks).
• Manage hormone levels: A low protein intake can lead to imbalanced hormones, mood swings, and poor metabolism, says Cohen, as "amino acids from protein act as precursors for essential hormones". For example, tyrosine - an amino acid found in protein-rich foods like chicken, fish, and beans - helps create dopamine, a hormone that supports focus and motivation and helps prevent mood swings.
• Improve sleep: If menopause symptoms like poor sleep are causing issues, protein could help as the nutrient "supports melatonin production a deeper sleep", says Cohen. Melatonin is an essential hormone that tells our body and brain it's time for sleep.
• Reduce cravings and help with blood sugar regulation: "Perimenopausal women are at increased risk of insulin resistance, which leads to fat storage and energy crashes," says Cohen. "Protein and fibre-rich meals help stabilize blood sugar, reducing sugar cravings and preventing weight gain."

How to work out if you'e eating enough protein

If you want to be specific about it, you could download one of the best fitness apps - like MyFitnessPal or Lifesum - and track your protein intake here. You'll need to know the protein in every food and drink you consume though, so it can be quite arduous. But, doing it even for just a week will give you an idea of how much you need to eat and what you feel like.

You'll certainly know if you're eating too much protein by the way you feel, with side effects of protein overloading including bloating, dehydration, nausea, fatigue, and headaches.

But along with these side effects, it's very important to avoid eating too much protein over an extended period of time as "it can lead to health complications, such as cardiovascular problems, especially if you're eating a diet rich in red meat", says Dr Awal. "Excess protein also puts a strain on the kidneys and increases the risk of kidney stones".

This is why "it's crucial to maintain a balanced diet that includes adequate fibre, vitamins and minerals alongside increased protein consumption," she adds.

Whether you eat your lunch at home or take on the task of meal prepping for the week, it can be difficult to maintain an exciting roster of recipes. In the summer, many of us stick to salads and convert to soups in the winter, but that doesn't have to be the case - as Dr Amir Khan has proven.

Packed with foods to lift your mood, rich in omega-3 for longevity, and delicious enough to add to your own recipe book, the salad is one of many the NHS GP and bestselling author has shared on Instagram.

"This hot broccoli is the perfect antidote to cold winter days and will be sure to warm your cockles and your tastebuds," he said in an Instagram reel. "Trust me, it's so good, it's so easy, perfect for after work or on the weekend, full of salady, green, dark leafy goodness."

Dressed in a comfortable Oodie, he goes on to "wax lyrical" about omega-3s - "you need them in your body!" - and the other benefits of the warm salad's ingredients, which includes broccoli, mushrooms, halloumi or tofu, chickpeas, walnuts, and various spices.

Halloumi (or tofu) and chickpeas are just some of the protein-rich foods that can help keep you full and maintain muscle mass (especially in perimenopause). Broccoli and mushrooms are two foods to maintain your immune system this winter, and walnuts, as the doctor notes, are packed full of omega-3.

Looking to recreate this delicious hot salad for yourself? Here's how to make it.

How to make Dr Amir Khan's broccoli and walnut salad

Ingredients

• Block (about 225g) of halloumi - or tofu, if you're vegan
• Tin of drained chickpeas
• Olive oil
• 1 tsp paprika powder
• 1 tsp hot chipotle powder
• 2 packets of tenderstem broccoli (or regular broccoli heads)
• Packet of sliced mushrooms
• 3 garlic cloves
• 2 handfuls of walnuts
• Honey
• Chilli
• Salt

Method

• Slice up your halloumi or tofu
• Drain the chickpeas and add them to a bowl with the halloumi or tofu
• Cover with a "generous dollop" of olive oil, then add the paprika powder and hot chipotle powder, and stir well
• Add all the ingredients into your air fryer for 12 minutes at 200 degrees
• (if you don't have an air fryer, "just pop it in a hot frying pan and cook until crispy, around 8 mins", the doctor says)
• Then heat some olive oil in a pan
• Add a "generous amount" of tenderstem broccoli" and allow them to cook for two to three minutes
• Add a packet of sliced mushrooms and three cloves of garlic, sliced thinly
• Stir well and cook for 3 to 4 minutes
• Once all your ingredients are ready, combine them in a bowl
• Take 2 handfuls of walnuts ("you know I love them") and crumble them over the top of the mixture
• Add a "generous" amount of honey and an "optional" sliced chilli, seasoning with salt to taste

In the past, Dr Khan has shared other recipes - including ones for broccoli, garlic, and hummus toast and crispy potato salad - and shared information on popular nutrition topics like ultra-processed foods and healthy alternatives to common foods.

After the NHS GP and bestselling author shared the recipe with his almost 600,000 followers, the video was flooded with positive comments.

"When are you bringing out a cookbook? Love all your recipes ❤️," wrote one.

"I didn't know you could cook chickpeas in the air fryer," commented one.

"I love all your tips thanks to you I’m eating more healthily, I’ve never eaten so many blueberries in my life and I stocked up on walnuts yesterday too," another wrote.

As the saying goes; “a little of what you fancy does you good”, and it’s true - indulging in small pleasures really can boost your well-being. But there’s a fine line between a little treat and a soon-regretted overindulgence.

That’s why it’s important to find balance, especially when you’re craving something delicious but don’t want to completely derail your healthy eating goals. Cue our hidden health recipes - the perfect middle ground. They combine the comforting, 'naughty' elements we all love, but are packed full of sneaky superfoods and nutrient-charged ingredients that’ll work wonders inside and out.

Crammed with vitamins, you’ll find these recipes let you enjoy guilt-free treats while still making progress toward a healthier lifestyle. So, who says you can’t have your cake and eat it too?

Hidden-health dishes you will love

Cherry and plum brioche pudding

Forget the tasteless bread puddings from the school canteen; brioche jam pudding is a league above with its rich, buttery texture and crackly crust. But why stop there? Boost the nutrition and flavour by popping in some plums - packed with antioxidants, fibre, and vitamin C to support immunity, digestion, and glowing skin, while potassium helps heart health, and vitamin K for strong bones. Feeling extra fruity? Chuck in some cherries, which are royally rich in antioxidants and anti-inflammatory compounds, culminating in a dessert that’s as nutritious as it is delicious.

Sweet potato chocolate brownies

Oooh mama! When it comes to the naughtiest but nicest treats, chocolate brownies are sure to top most people’s ten most wanted list. But if you’re looking to keep an eye on your health as well as your waistline, why not give sweet potato chocolate brownies a try? You might struggle to tell the difference from the real deal! Sweet potatoes not only add moisture and natural sweetness but also deliver fibre, vitamins and antioxidants.

Dark chocolate adds its own benefits, being rich in flavonoids that support heart health by improving blood flow and lowering blood pressure. It’s also a great source of magnesium, which promotes brain function and relaxation. Plus, dark chocolate can boost mood by stimulating endorphins and serotonin, making it as good for the soul as it is for the stomach!

Berry yogurt sundae

Yoghurt is positively bursting with probiotics, which are fantastic for gut health, helping to balance gut bacteria and improve digestion. It’s also a great source of calcium and protein, essential for maintaining strong bones and muscles. But why stop there? Turn it into something fun and fruity by whipping up a batch of something yummy, like a yoghurt, berry compote and almond flake sundae. Add any fresh fruit and nuts you desire, or how about a cheeky drizzle of chocolate for an extra touch of indulgence combining nutrition and deliciousness in every bite?

Mango and coconut sago pudding

Sago pudding is a creamy dessert originating from Southeast Asia and South Asia, made from sago pearls - starch granules extracted from the pith of tropical palm stems. For a refreshing twist, try a recipe that incorporates a zingy fruit like mango to complement the soft sweetness of coconut. While mangoes are great for digestion and are chocked full of vitamins A and C - brilliant for immunity, skin and vision - coconuts are a moreish source of healthy fats that support heart health.

Apple, rocket, feta buckwheat galettes

Looking for a fancy yet delicious lunch alternative to sandwiches? Why not try a French galette - a freeform, rustic tart made with a single crust. Bon! For the filling, add something green and peppery like rocket, which is packed with vitamins, antioxidants, and minerals such as calcium and magnesium to support immunity and bone health. Throw in something creamy and salty like feta, which provides protein, calcium and gut-friendly probiotics. Then balance it all with a touch of sweetness from apples - rich in fibre and vitamin C to aid digestion and overall health. A buckwheat base completes the dish, offering fibre and essential minerals to support heart health and maintain steady blood sugar levels. Bon appétit!

Peach and apricot ice lollies

Yes, you can find natural sweetness with homemade fruit ice lollies instead of the store-bought, sugar-laden ones. For something a little more refined (not to mention grown-up), why not try peach ice lollies? Peaches are packed with vitamin C and antioxidants, helping to support your immune system and keep your skin looking tip-top. Plus, their high water content makes them ultra-hydrating, perfect for keeping you refreshed when temperatures climb! To add a little tang and a helping of beta-carotene, you could also throw some apricots into the mix for extra flavour and vitamins.

Fruit leather

Not just for kids, fruit leather is a delicious, vitamin-packed snack perfect for all ages to enjoy! If you’re not familiar with what it is exactly - think of it as a chewy, naturally sweet treat made by puréeing fresh fruit and slowly dehydrating it into thin, flexible ribbons or sheets. Using real fruit ensures a concentrated dose of vitamins, antioxidants and natural fibre, supporting digestion, immunity, and overall health. It’s a delicious, healthier and more satisfying alternative to sugary snacks!

Feta and spinach pie

Spinach may have been the secret to Popeye’s strength, but it’s not exactly known for topping the taste charts. That said, the cartoon sailor was certainly on to something - spinach is a true wonder food. It’s nutrient-dense, packed with iron, vitamins A and K, and powerful antioxidants that are especially beneficial for bone and eye health. Yet if the thought of eating it plain, straight out of the packet, doesn’t do it for you, why not sneak it into something delicious, like a veggie feta pie, for a dish that Popeye and his whole gang would love.

Carrot cake overnight oats

Carrot cake is one of the most beloved cakes out there, but it’s not exactly the healthiest treat. If you love the flavour but want to cut back on calories, consider carrot cake overnight oats. Carrots are rich in beta-carotene and fibre, which support vision, immune health, and digestion. Pair them with oats - known for their long-lasting energy and ability to keep hunger at bay until lunchtime - and you’ve got a nutritious, delicious breakfast option.

Pumpkin muffins

Pumpkins aren’t just Halloween decorations - they are a delicious superfood which should be celebrated all year round! Loaded with beta-carotene, essential for maintaining healthy vision and a robust immune system, pumpkins are packed with fibre and potassium, which support digestion, heart health, and overall well-being long after the spooky season is over. So go on, share the love and enjoy this versatile fruit by packing it into a variety of recipes - like a delicious batch of muffins.

Sweetcorn, lime and chilli fritters

Sweetcorn fritters - those small, savoury, tantalising pancake-like snacks made from corn kernels, flour, eggs, and seasonings - are not only delicious but also packed with fibre and essential nutrients like vitamin B6 and magnesium, making them a natural energy booster. The catch is they’re traditionally fried, but by swapping the pan for an air fryer or baking them in the oven, you can enjoy a lighter, healthier version that’s just as tasty.

Courgette cake

Call them courgettes, call them zucchinis - whatever you refer to them as, they make a fantastic addition to cakes when you want a way to indulge without sacrificing your health. This versatile green veg is not only incredibly low in calories but it’s massively high in vitamins A and C, potassium, and antioxidants. Plus, add an unmatched moistness to baked goods. Add a squeeze of lime or lemon for an extra dose of vitamin C and a zesty twist that’s sure to have you reaching for a second slice.

Warm spiced orange with labneh

Oh, the orange! Is there a more delicious orb of vitamin C-packed goodness? This zesty, hydrating superfruit works wonders for the immune system and skin health, and whether it’s getting us in the Christmas spirit or making us feel sunny and summery, oranges never fail to brighten our day whatever the season. For a fresh twist on an old classic, try warming it up with a little heat and spice, then to make it even more exciting, throw on a dollop of labneh - a nutrient-dense, probiotic-rich delight that supports gut health, muscle repair, bone strength, and overall well-being, all while being easier to digest than regular dairy.

Broccoli, leek and blue cheese tartlets

Ok, ok, broccoli might not win any tastiest food awards anytime soon, but it’s undeniably a nutritional powerhouse. This little tree-like veggie is packed with vitamins C and K, folate, and fibre, and it even contains sulforaphane, a compound with potential anti-cancer properties. Love it or loathe it, it’s worth sneaking into meals where possible. Why not try broccoli, leek and blue cheese tartlets? Cheeky, comforting and surprisingly fortifying!

Olive and halloumi bread

Olives might as well be a medicine - they’re that good for you! Packed with healthy monounsaturated fats, they support heart health by reducing bad cholesterol levels. Loaded with antioxidants like vitamin E, they also protect cells from damage, promoting skin health and making them just as beneficial on the outside as on the inside. Olives also offer anti-inflammatory compounds and essential nutrients like iron and copper, so why not give something like olive and halloumi bread a try - for a snack that’s as good for you as it tastes?

Lemon and thyme baked rice

If there’s one dessert that whisks us back to childhood, it’s rice pudding. Add some fresh, tasty ingredients and you’ve got a dish that’s not only had a modern makeover but also delivers a dose of goodness. Take lemon and thyme baked rice pudding, for example - lemons provide a boost of vitamin C, aiding digestion, improving skin health, and strengthening the immune system - essential for colder months. While thyme might seem unconventional in a sweet dish, its subtle, earthy, and slightly floral flavour compliments dessert sweetness beautifully. Beyond flavour, thyme is a nutrient-rich herb packed with antibacterial properties, antioxidants, vitamins C and A, and also offers digestive and respiratory benefits too.

Date and walnut cake

When did dates fall out of fashion? High in natural sugars, they provide an excellent energy boost - perfect for fueling a workout - while also offering fibre, potassium and magnesium to support digestion and heart health. Help start a revival by adding these toffee-tasting gems to your baking, perhaps combining them in a walnut cake. Not only will the walnuts complement the dates with their rich, earthy flavour, but also pack a protein punch and are loaded with omega-3 fatty acids, which support brain health, improve cognitive function, and reduce inflammation.

Wholemeal veggie pizza

Did someone say pizza? How can we make this beloved classic healthier? Surprisingly, there are plenty of ways! Start by swapping out processed meats for a generous topping of fresh veggies like peppers, mushrooms and spinach. These not only add a vibrant burst of flavour but also provide a host of vitamins, minerals and fibre, making every slice more nutritious. For the base, trade white flour for a wholemeal alternative, boosting the fibre content to support digestion and help maintain steady energy levels. Opt for reduced-fat cheese or use it sparingly, and consider a sugar-free tomato-rich sauce packed with antioxidants like lycopene to promote heart health. With these simple tweaks, pizza can remain indulgent while offering a healthier spin that satisfies both your taste buds and your wellness goals.

Walnut and stilton soda bread

Bread! Bread! Bread! We can't help but love it, but excessive carbs - especially refined ones - don’t always do our bodies any favours. So on the odd occasion that we treat ourselves to a fresh loaf, why not try a walnut and stilton bread for a balance of indulgence and nutrition? Sure, stilton might not be topping any health food charts, but walnuts are the true star here. These omega-3-rich nuggets are bursting with essential fatty acids, which support brain health, improve cognitive function and reduce inflammation. Plus, making each slice a little more guilt-free is the fact these nuts are packed with protein.

Sweet potato and nduja soup

Forget canned soup - go fresh for a vitamin-vivacious meal! And when we say “vitamins” we don’t necessarily mean a mountain of veg. Mix it up with something delicious and nutritious, like sweet potato nduja soup. Sweet potatoes are an excellent source of beta-carotene, which converts to vitamin A to support vision and immune health. They’re also rich in fibre and complex carbohydrates for lasting energy - keeping you feeling full for hours! And yes, we know, nduja may not be the healthiest addition, but it brings a bold, smokey kick that elevates the soup to new heights. Plus, you know the saying 'everything in moderation'... So go ahead, sprinkle on a dash to deliver on deliciousness!

Yoghurt bark

Feeling hot? Need a treat? Put down the ice cream, and step away from sugar-loaded ice lollies - there’s a healthy and mouth-watering solution that won’t compromise your health: yoghurt bark. Trust us - it’s way more appetizing than it sounds! Best of all, you can customize the recipe with all and any of your favourite fruits, adding a bounty of vitamins to the yoghurt base, which already provides probiotics, calcium, and protein to support gut health and strong bones. It’s a treat that’s as beautiful as it is delicious.

Lime and mango mousse

When adding refined sugar is a no-no, turn to nature to satisfy your sweet tooth. One delicious and nutritious option is a zingy mango and lime mousse! Mangoes bring a burst of natural sweetness along with vitamins A and C to support eye and skin health, plus fibre to aid digestion. Meanwhile, lime provides a refreshing tang and delivers an extra boost of vitamin C, promoting a strong immune system and healthy skin.

Beetroot brownies

Ok, hands up, we admit it - chocolate and beetroot might not seem like an obvious pairing, but surprisingly, they work beautifully together! Brownies are undeniably delicious, but they’re not exactly health food champions, so why not use a recipe that sneaks in some of this natural sweetness? Not only does beetroot bring bucketloads of moisture and depth to the texture, but it also delivers a boost of vitamins, fibre and antioxidants. Packed with nitrates, beetroot improves blood flow, supports heart health, and can even lower blood pressure. It’s a sneaky way to make your indulgence a lot more nutritious.

Banana choc ices

When the temperature rises, we often feel a bit drained and depleted from losing salts through increased perspiration. Perfectly natural and nothing to worry about, but you can easily replenish those lost nutrient levels with a healthy yet delicious frozen snack that cools as it energizes. Say hello to the ridiculously simple to prepare and delightful to eat - banana choc ices! Bananas are the bee's knees at delivering natural sweetness, along with potassium, vitamin B6 and fibre. The chocolate coating, when enjoyed in moderation, delivers antioxidants and magnesium, giving your body a much-needed boost while satisfying your sweet tooth.

Ginger, treacle, rye and cocoa tart

At first glance, a ginger treacle rye cocoa tart might not seem like a dessert that’s going to score many health points - but you’d be surprised! Ginger boasts anti-inflammatory and antioxidant properties, making it great for soothing digestion and reducing nausea. Treacle, when enjoyed in moderation, adds sweetness along with small amounts of iron and magnesium. Cocoa, in its pure form, is packed with antioxidants like flavonoids, which support heart health and brain function, while also providing magnesium and boosting mood. The real star of this show, however, is rye - a fibre-rich ingredient loaded with manganese and B vitamins, excellent for digestion and overall nutrition. Together, these ingredients create a treat that’s not only indulgent but also boosts your nutrient intake like few other desserts can.

Chickpea, date and cashew bites

Chickpeas don’t always get the best rap. They’re often associated with a more niche culinary profile, and let’s face it - no one’s rushing to snack on them by the handful. But don’t let their unassuming nature fool you: these humble legumes are powerhouses of plant-based protein, fibre, and essential nutrients like iron, all of which support energy and digestion. So why not overlook their “hippie” label and give chickpeas the attention they deserve? Try a recipe for protein-packed chickpea, date, and cashew bites - perfect after a workout or as a healthy mid-morning snack - and you might just be converted to their virtues.

Granola and berry compote

Mornings can be a drag for many of us, but having something delicious to look forward to can make getting out of bed a little easier. If you love fruit, try a healthy yet tasty option like granola with berry compote. Berries are packed with antioxidants that support skin health and reduce inflammation, along with fibre and vitamin C to boost digestion and immunity. Pair them with creamy yoghurt for probiotics that promote gut health and oats for lasting energy, making this a yummy breakfast that’ll keep you full until lunch.

Apple and pork burger

Sure, burgers aren’t typically considered health food, but adding a few nutrient-rich ingredients can help nudge the scale, moving them towards the “not-so-bad” category. Swap out beef for leaner options like turkey or chicken mince - or even pork if you prefer - and reduce the amount of meat you use by padding it out with something both delicious and nutritious, like an apple. Apples not only introduce a natural sweetness but are also packed with fibre and antioxidants, balancing the richness of the pork and boosting the burger’s overall nutritional value.

Banana bread

To support heart health and maintain a healthy blood pressure we should incorporate plenty of potassium-rich foods, and bananas are a fantastic choice. This creamy, naturally sweet fruit is not only delicious but also provides a significant boost of fibre and essential vitamins like B6. What’s more, bananas are the perfect way to enhance sweetness in recipes without relying on added sugars, making them a nutritious star ingredient in dishes like banana bread, where they also add moisture and flavour.

Asparagus and brie tartlets

Who can resist the allure of an ooey-gooey cheesy brie tartlet? While undeniably delicious, it’s not exactly known for its health benefits, so why not elevate it by incorporating a touch of asparagus? These vibrant green spears are nutritional powerhouses, packed with vitamins A, C and K, along with folate to support cell function and development. Additionally, asparagus is loaded with antioxidants to combat free radicals and acts as a natural diuretic, making your indulgence both tasty and nourishing!

Flapjacks

Flapjacks might not be the first port of call when it comes to a healthy snack for those on a diet, but if you’re prioritising health over calorie counting and looking to fuel your body for workouts, the humble oat can become your new best friend. Oats are an excellent source of soluble fibre, particularly beta-glucan, which helps lower cholesterol and supports heart health, but more importantly, they also provide slow-releasing energy, making them ideal for a post-workout snack to keep you energised and satisfied. Plus, when paired with natural sweeteners (such as honey rather than sugar) and healthy fats, they can be a wholesome treat that fuels your fitness goals.

Yorkshire pudding veggie wrap

Why let Sunday roasts have all the fun? Yorkshire puddings are a delicious complement to any meal, but if you’re focusing on health, why not balance the indulgence with an extra-large serving of goodness by transforming it into a Veggie roast Yorkshire pudding wrap?

This twist on a classic combines the comforting appeal of Yorkshire puddings with the vibrant nutrition of roasted vegetables. Think Mediterranean peppers, bursting with vitamin C to boost immunity and promote radiant skin, crisp courgettes packed with potassium for muscle and nerve function, and rich red onions loaded with antioxidants and gut-friendly fibre to support digestion and reduce inflammation. And why not add a cheeky drizzle of balsamic glaze or a dollop of hummus for extra flavour and nutrients? Together, these roasted veggies create a nutrient-packed powerhouse that not only satisfies your taste buds but also promotes overall health and vitality. It’s the perfect way to enjoy a classic dish with a healthy, modern twist!

The benefits of decaf coffee go far beyond the caffeine-free fix. While you might think that the decaffeination process causes this brew to lose some of its perks, that's actually far from the truth.

If you're a regular drinker, you may be familiar with the benefits of coffee for women - more energy, better long-term memory, improved gut health, and a stronger cardiovascular system. Many people don't know you can reap many of the same benefits with alternatives to caffeine, like decaffeinated coffee.

With the new year just around the corner, the most recent episode of the ZOE Science and Nutrition podcast gathered highlights from the year. In one of the highlights, Dr Tim Spector is joined by James Hoffmann, a coffee expert and the author of How To Make The Best Coffee At Home. In the original episode, they discussed why switching out caffeinated coffee for a decaf option could be the way forward for better gut and cardiovascular health.

Benefits of decaf coffee

1. Good for the heart

On the podcast, Dr Tim Spector discusses the cardiovascular benefits of drinking coffee. "For many years, we thought coffee was bad for us because, short term, it increases your heart rate and your blood pressure. For decades, people said this was a rather dangerous thing to be having. Don't do too much of it, you're going to have a heart attack [they said]," he says.

"But they started doing some proper studies and based on over 25 studies, you can now see a reduction in about 25% in your risk of a heart attack or heart disease," says Dr Spector.

What's more, these benefits extend to decaffeinated coffee as well. "Studies have clearly shown that you now get nearly as much benefit on the heart with decaffeinated coffee," he says. "It comes back to this idea of how we see foods. We always think of them as one thing - coffee is all about caffeine, lemons is about vitamin C, and we forget everything else."

2. Rich in fibre

Coffee is also a high-fibre food - and it could be key to getting more fibre in your diet. "We used to not think of coffee as a fibre-rich drink but we now know broadly you can get about 1.5g of fibre out of a cup. That means if you're having three cups a day, that's 4.5 to 5g of fibre, which is a quarter of your daily fibre intake in the UK and the US," says Dr Spector. "Two cups of coffee is more than a banana in terms of fibre."

Back in 2022, Dr Tim Spector and James Hoffmann came together to discuss the health benefits of coffee. In this original episode, the doctor said this could be how many of us reach our daily fibre requirement. "In the West, we are very fibre-deprived," he says. "It's actually perhaps the thing that just keeps us going on this very low-fibre diet and making up perhaps a quarter of a third of our fibre amounts."

As well as keeping the digestive system running smoothly, fibre is essential for staying satiated, preventing constipation, and lowering cholesterol levels.

3. May improve gut health

In the original podcast released earlier this year, Dr Tim Spector gave listeners a look into a new study he was working on, examining the link between coffee and gut health.

Using stool samples from 40,000 people in the ZOE study, researchers found one particular gut bacteria associated with drinking coffee. The bacteria, called Lawsonibacter, lives in the gut of almost all adults in countries where coffee is regularly drunk - even in those who don't drink coffee.

"It's in people's breath, their saliva. We swap microbes of the people we share houses with. So nearly everyone has low levels of it, except young children," says Dr Spector. "The other thing we've found is that it still likes decaf as well, so it's not as fussy."

As this gut bacteria feeds on the coffee, it produces compounds like quinic acid, which has been found to help reduce blood pressure and encourage insulin release, which helps lower blood sugar levels.

"[Coffee is a] fermented plant that has microbes acting on it that has microbes acting on it, has hundreds, thousands of chemicals produced from it, and it's probably a combination of all those things that give it this health benefit," he says.

If you have unstable blood pressure, it's best to opt for decaf coffee anyway, the doctor says.

While other studies have shown that coffee can help improve the bacteria in the gut, this is the first study to show a strong link between one food or drink and a specific type of gut bacteria.

How to have better decaf coffee

• Buy beans rather than ground coffee: In the 2022 episode, Hoffmann said: "Decaffeinated coffees are harder to work with as a roaster and they go stale faster. So if you're a decaf lover, you really want to be buying freshly roasted beans and grinding them yourself for the best experience."
• Avoid instant coffee: The experts recommend you avoid instant coffee to get the most from your drink. While decaffeinated coffee has the same polyphenols as regular coffee, the freeze-drying process of instant coffee means "it's low in polyphenols," says Dr Spector.
• Try darker roasts: Darker roasts may have more health properties than lighter blends, Dr Spector says. "[Chemicals called polyphenols] are the natural defence chemicals in most plants, but particularly ones that have those bitter tastes and dark colours."
• Milk or no milk, it doesn't matter: "I don't think there's any evidence that [milk] disrupts any of the benefits of coffee on its own. It's obviously giving you some extra fats and some other calories and may have an effect indirectly," he says.
• But lighter roasts won't need a lot of milk: "Generally lighter roasts, more expensive, higher grown coffees have lower bitterness levels. And so they need less milk to become palatable," says Hoffman in the 2022 episode.

The best skin-friendly foods are, ultimately, those that make up the foundations of a healthy, balanced diet. However, there are some key complexion-supporting items - with important nutrients, like vitamins A, C and K, for a natural glow - that it would be beneficial to add to your supermarket shopping list.

There are skin-friendly groceries, like oysters and watermelon, that are unlikely to be a regular feature of your daily meals. However, you'd be wise to load up on oily fish, leafy greens and rainbow-hued fruits as often as you can - such as salmon, kale and raspberries - for the sake of your complexion.

Additionally, what you drink matters too - and, as you'll find out, drinking plenty of water or green tea is also key when it comes to looking after your skin now but also protecting it for the future. Need some complexion-enhancing culinary inspiration? Look no further...

Skin-friendly foods to add to your grocery list

Nuts

Nuts are rich in healthy fats - particularly omega-3 fatty acids - which have been found to help maintain skin hydration and reduce inflammation. There is also evidence they provide essential vitamins and antioxidants, such as vitamin E and selenium, that protect the skin from oxidative stress and support its elasticity. Eat them first thing in the morning with greek yoghurt and fruit or sprinkle into a salad or stir fry for a healthy dinner.

Kale

One of the most skin-friendly veggies around is kale. It is packed with vitamins A, C and K, which are reported to support collagen production, reduce inflammation and promote skin repair. Its high antioxidant content also helps protect the skin from environmental damage and oxidative stress.

Blueberries

Enjoy blueberries regularly as a snack or breakfast topping. They are rich in antioxidants - particularly anthocyanins - which help protect the skin from oxidative stress and reduce signs of aging. Their high vitamin C content also supports collagen production, improving skin elasticity.

Seeds

Add the likes of flaxseeds and chia seeds to your kitchen cupboard. They are excellent sources of omega-3 fatty acids, which help keep the skin hydrated and reduce inflammation. They also provide essential vitamins and minerals - like zinc and vitamin E - that support skin repair and protect against UV damage.

Watermelon

Watermelon is hydrating due to its high water content, which there is research to support that it helps keep the skin moisturised and plump. It also contains lycopene, an antioxidant that protects the skin from UV damage and reduces inflammation, ultimately promoting a smoother complexion.

Kiwi fruits

Making a fruit salad? Be sure to add kiwi. The fruit is packed with vitamin C, which boosts collagen production and helps protect the skin from free radical damage. Its high antioxidant content also supports skin repair and reduces signs of ageing, while its water content helps keep your complexion hydrated.

Tomatoes

Tomatoes are rich in lycopene, a powerful antioxidant that helps protect the skin from UV damage and reduces the appearance of wrinkles and fine lines. They also contain vitamin C - which supports collagen production, and helps to maintain skin elasticity and a healthy complexion.

Spinach

Leafy green vegetables should always be in your skin-friendly basket. That includes spinach, which is packed with vitamins A, C and K, that promote healthy skin by supporting collagen production, reducing inflammation and enhancing skin repair. Its high levels of antioxidants, such as beta-carotene and lutein, also help protect the skin from oxidative stress.

Eggs

Eggs are rich in high-quality protein, which is essential for collagen production, helping to maintain skin structure and elasticity. They also contain vitamins A, D and E, a nourishing nutritional trio which support skin repair, hydration and protection from oxidative damage.

Green tea

Put the coffee down and serve yourself some green tea. The calming drink is packed with antioxidants - particularly catechins - which help protect the skin from UV damage, reduce inflammation and fight oxidative stress. There is also evidence its anti-inflammatory properties support skin healing and can help reduce redness, acne and other skin irritations.

Salmon

Oily fish is an important addition to a skin-friendly diet. Salmon is rich in omega-3 fatty acids, which help maintain hydration, reduce inflammation and support a smooth, glowing complexion. It also provides high-quality protein and vitamin D, both of which promote skin elasticity, repair and overall skin health.

Dark chocolate

Dark chocolate - especially varieties with high cocoa content - is rich in antioxidants like flavonoids, which help protect the skin from UV damage and improve blood flow to the skin, promoting a healthy glow. However, as with any kind of chocolate, it is important to consume it in moderation.

Yoghurt

A skin-friendly breakfast? Opt for yoghurt. It is loaded with probiotics, which help balance the gut microbiome - promoting clearer skin and reducing inflammation. The dairy product also contains vitamins and minerals like calcium, B vitamins and zinc, which support skin repair and hydration.

Sweet potato

It's important to try to eat all colours of the rainbow when it comes to your complexion - including orange. Sweet potatoes are packed with beta-carotene, which the body converts into vitamin A - a nutrient that promotes skin cell turnover and helps prevent dryness and wrinkles. They also contain vitamin C, which supports collagen production.

Peppers

Peppers - particularly red and yellow varieties - are rich in vitamin C, which support collagen production, helping to maintain skin elasticity and reduce the appearance of fine lines. They also contain antioxidants, like carotenoids, which protect the skin from oxidative stress and UV damage.

Bananas

They may seem a little boring, but bananas are a nutritional powerhouse. They are plentiful in vitamins A, C and E, which help maintain skin hydration, promote collagen production and protect against environmental damage. Their natural enzymes and potassium also help nourish the skin.

Mackerel

There numerous types of skin-friendly oily fish you can enjoy. Mackerel is a great source of omega-3 fatty acids, which help maintain skin hydration and reduce inflammation. It also provides high-quality protein and vitamin D, both of which support collagen production and overall skin repair, keeping the skin firm.

Strawberries

Strawberries are rich in vitamin C - which boosts collagen production and helps protect the skin from free radical damage, reducing signs of aging. The fruit's antioxidants, also helps reduce inflammation and protects against UV damage, promoting a clearer, healthier complexion.

Tuna

Skin-friendly foods are often very affordable. This includes tuna, which is high in omega-3 fatty acids, that help keep the skin hydrated and reduce inflammation, It also provides high-quality protein and vitamin D - both of which support collagen production and promote skin repair and resilience.

Raspberries

Raspberries are packed with antioxidants - including vitamin C - which help protect the skin from free radical damage and support collagen production, improving skin elasticity. Their anti-inflammatory properties also reduce redness and irritation, promoting a clearer, healthier complexion.

Olive oil

Olive oil is as good for your skin as it is for your heart. It is rich in healthy monounsaturated fats and antioxidants like vitamin E, which help hydrate the skin, reduce inflammation and protect against oxidative stress. Its moisturising properties also support skin repair - keeping the skin soft and supple.

Oysters

While they might be a delicacy, enjoying oysters occasion is also ideal for your skin. They are a rich source of zinc, a mineral essential for skin repair, collagen production and reducing inflammation. They also provide high-quality protein and omega-3 fatty acids - both of which help maintain skin elasticity and hydration.

Chickpeas

Chickpeas are packed with protein and zinc - both of which are important for skin repair, collagen production and reducing inflammation. They also contain antioxidants and B vitamins, which help promote healthy skin by supporting hydration and preventing oxidative damage.

Red grapes

Snack on red grapes, which are rich in antioxidants - particularly resveratrol - that helps protect the skin from UV damage, reduces inflammation, and slows the aging process. They also contain vitamin C, which supports collagen production and fights oxidative stress.

Water

In amongst your skin-friendly shopping list, it is also important to drink penty of H20. Staying hydrated is essential for maintaining skin moisture - helping to keep it plump, smooth and supple - and it also supports the skin's natural barrier function, reducing the appearance of fine lines and improving elasticity.

Avocados

Avocados are rich in healthy fats - particularly omega-9 fatty acids - which help hydrate the skin and improve its elasticity. They also contain vitamins E and C, which protect against oxidative damage and promote collagen production.

Broccoli

They may be underrated, but broccoli is packed with vitamins C and K, which help protect the skin from oxidative damage and support collagen production for firmness and elasticity. The humble veg also contains sulforaphane - a powerful antioxidant that reduces inflammation and can help protect the skin from UV damage.

Carrots

Carrots are rich in beta-carotene - which the body converts into vitamin A, essential for skin cell regeneration and preventing dryness or wrinkles. Their high antioxidant content also helps protect the skin from UV damage and oxidative stress, promoting a smooth, glowing complexion.

Kidney beans

Protein is essential for collagen production, helping to maintain skin structure and elasticity, and kidney beans are a great plant-based source. They also contain zinc and antioxidants, which promote skin repair, reduce inflammation and protect the skin from environmental stressors.

Oranges

Oranges are rich in vitamin C, which boosts collagen production, helping to maintain skin elasticity and reduce the appearance of fine lines. Their high antioxidant content also protects the skin from free radical damage, promoting a bright, youthful complexion.

Dried apricots

After a nutritious snack? Dried apricots are a rich source of vitamin A, which helps promote healthy skin cell turnover and reduce the appearance of fine lines. They also contain antioxidants like vitamin C, which supports collagen production, enhances skin elasticity and protects against oxidative damage.

Sourdough bread

Sourdough bread is made through a fermentation process that enhances its nutrient profile - making it easier to digest and absorb B vitamins, which support skin health by promoting cell regeneration and reducing inflammation. The probiotics in sourdough also help maintain a healthy gut microbiome, which can also contribute to clearer skin.

No matter the time of year, illnesses like colds and flu can strike. Even in the warmer months, getting run down can open an opportunity for common viruses to strike. So, it's important to have immunity-boosting foods as regular components of your day-to-day diet.

Some immunity-boosting foods you'll likely know about already - such as honey or ginger. These have been used for thousands of years to quell common illnesses and reduce uncomfortable symptoms. However, some of the little-known benefits of dairy products and vegetables like carrots and artichokes may surprise you.

Here, we've got a good selection of foods to maintain your immune system, whatever the season with tips for including them into your daily eating routine.

The best foods to boost your immune system

1. Citrus fruit

Citrus fruits, including lemons, oranges, limes, and grapefruits, are rich in vitamin C. This can boost the production of white cells in the body, which helps to maintain the immune system and keep colds at bay.

Enjoy these fruits fresh, juice squeezed into water or eat whole, or blend them into a juice with vegetables like cucumber and spinach.

2. Berries

Blueberries, raspberries, strawberries and blackberries are rich in antioxidants and vitamins, such as vitamin C, vitamin K, and folate.

These fruits make for an excellent porridge topping or topping for yoghurt, coming together with other ingredients like seeds and nuts to create an immunity-boosting and nutritious breakfast.

3. Kiwi

Kiwi is rich in vitamin C, vitamin K and antioxidants. The fruit is also rich in potassium and is one of the best gut-healthy foods around, maintaining a good balance of bacteria in the gut.

To get more kiwi into your diet, add slices to salads or top your porridge with small chunks. The easiest way to eat it is in smoothies though - best paired with tropical fruits like mango.

4. Papaya

Papaya contains an enzyme called papain, which has anti-inflammatory properties and can help keep the body fighting fit against infection. It's also beneficial for heart health, being rich in fibre and antioxidants, helping to lower cholesterol and keep blood pressure at a healthy level.

Scatter the fruit on top of your salads or blend it together with tropical fruits like kiwi and mango for a delicious smoothie.

5. Fish

If you're feeling under the weather, fish can be one of the best sources of protein. Salmon and mackerel are two of the best, being rich in omega-3 fatty acids that help reduce inflammation.

Grill or bake your fish to reduce the negative impact of frying and to keep all the nutrients in there, scattering it with herbs, salt and pepper for flavour.

6. Bell peppers

Bell peppers are one of the foods richest in vitamin C, which helps raise white blood cell count in the body, helping to fight infection. It's also rich in antioxidants.

Stuff your bell peppers with quinoa for a healthy carbohydrate or with mince meat for a protein-rich meal, baking in the oven until done.

7. Pumpkin seeds

Pumpkin seeds are a nutritious and easy food to add to your regular diet. These small seeds are rich in zinc, which is crucial for good functioning of the immune system.

While they make for great porridge and salad toppings, pumpkin seeds are rich in protein, making them a great snack to eat straight out of the packet.

8. Cabbage

Cabbage is rich in vitamin C and antioxidants, reducing inflammation and boosting fibre levels in the body, helping to improve digestion, promote good waste management and reduce other uncomfortable illness symptoms like constipation.

Scatter your cabbage into stir-fry for a boost of vegetables or make it into a slaw for a salad accompaniment.

9. Artichokes

Whether fresh or from a jar, artichokes are an excellent vegetable to help keep illnesses at bay as they are rich in antioxidants and fibre, helping to reduce inflammation and improve digestive processes in the body.

If you're cooking fresh artichokes, steam them and dip them in vinaigrette before serving them for an excellent savoury flavour combination.

10. Mushrooms

Mushrooms are an excellent vegetable to have in your fridge if you feel a lurgy coming on. Shiitake and reishi mushrooms are especially beneficial as they contain high levels of polysaccharides, which help maintain a healthy immune system.

Saute them up and add to pastas, omelettes, and stir-fries, or blend them together with other ingredients to make a mushroom soup.

11. Olive oil

Compared to other oils, olive oil is significantly better for the body - for many reasons, including for immune health. It contains healthy fats and antioxidants, reducing bodily inflammation.

Olive oil is also one of the most versatile oils, suitable for eating from the bottle on a salad or for sauteing vegetables in.

12. Dark chocolate

Of all the sweet treats out there, dark chocolate is one of the best for maintaining a healthy immune system. It's also lower in calories than milk or white chocolate per 100g in many cases.

Dark chocolate is rich in antioxidants called flavonoids - plant compounds that are antioxidant and antiviral.

However, it's important to still only enjoy dark chocolate in moderation.

13. Honey

Honey has been used for millennia for its antibacterial benefits. It can also help ease uncomfortable illness symptoms like sore throats when made into a drink with warm milk, for example. You could also drizzle honey onto your porridge or use it as a natural sweetener in tea or coffee for a hint of immune-boosting sweetness.

14. Pomegranate

Pomegranate seeds are easy to incorporate into your daily diet by scattering them on top of salads, smoothie bowls, and porridge or yoghurt. They are rich in antioxidants like ellagitannins - bioactive polyphenols with anti-inflammatory effects.

They can also boost skin, gut, and digestive health, all with positive benefits for the immune system.

15. Red grapes

Red grapes contain reservatrol - the same immune-boosting compound that many people use as evidence to give red wine a 'healthy' label. However, in this case, the reservatrol is actually beneficial - with no alcohol to cancel out its effects.

These fruits are also a natural source of melatonin, the hormone needed for sleep, so they make for a good bedtime snack if you're struggling to drift off when you're feeling under the weather. Eat the grapes fresh or blend them into smoothies.

16. Chia seeds

Chia seeds make for an excellent topping for porridge and salads, being rich in omega-3 fatty acids and fibre. They are so small, you won't even notice you're eating them. However, you could also make a chia seed pudding for a healthy breakfast.

These seeds also blend well with milk in smoothies and pair well with berries and bananas.

17. Flaxseeds

Flaxseeds are something of a wonder food. They are rich in omega-3 fatty acids, which can reduce inflammation and improve wound healing as well as help to maintain the immune system, and lignans - plant compounds that also reduce inflammation. They are also rich in potassium - more so than bananas!

Ground flaxseeds into smoothies or baked goods for easy eating.

18. Green tea

Green tea is a great alternative to coffee for those looking to lower their caffeine intake, while still getting that daily pick-me-up. It also contains catechins, which may help enhance immune function.

The warming tea can also soothe a sore throat, so brew the tea fresh and enjoy it plain or with lemon.

19. Chicken soup

Chicken soup is an age-old remedy for illnesses like colds or flu, helping to alleviate symptoms like sore throats and keep your protein levels up even when you don't feel like eating.

Make it at home to avoid any ultra-processed foods, prioritising fresh vegetables and organic chicken where possible for added nutrients.

20. Bone broth

Bone broth is another type of soup that's rich in minerals, protein, and antioxidants that can help keep the immune system functioning and illnesses at bay. It also contains ingredients that can help support gut health.

However, bone broth is famously very low in calories so it's important to consume other foods alongside it, using it as a base for other soups and dishes or drinking as a beverage on the side.

21. Cheese

Cheese isn't only delicious - it contains a good amount of nutrients that can help to support the immune system and probiotics, which are similar to the bacteria in the gut, where most of the immune system is actually located.

Use to top pasta and chilli or eat straight from the packet as a snack - no judgment here.

22. Kefir

Kefir is a fermented drink rich in probiotics that can help maintain the immune system and boost gut health. The gut is where most of the immune system is located so keeping this healthy while you're feeling under the weather should be a top priority.

Blend your kefir with fruit for a refreshing smoothie or top your fruit bowl with a serving of kefir.

23. Sauerkraut

Probiotic-rich sauerkraut helps to support gut health and the immune system, keeping colds and flu away all year round. It's easy to make at home by fermenting cabbage in a jar in your fridge and makes for a great topping for sandwiches and salads.

It also keeps for ages so you can make a quick big batch, saving time and money in the months to come.

24. Coconut oil

Coconut oil may be one of the more expensive varieties of oil but it's a good one to have in the cupboards if you find yourself feeling under the weather. This oil contains medium-chain triglycerides - a type of fat that circulates in the body and helps maintain energy levels and a healthy immune system with antimicrobial properties.

It's also easy to incorporate coconut oil into your cooking by swapping out any cooking oils you'd otherwise be using or by adding them to smoothies. Be sure to look at recommended serving sizes though, as coconut oil is high in calories.

25. Kimchi

Kimchi is a traditional Korean dish made from fermented, salted vegetables. It's rich in probiotics, which maintain good gut health, and antioxidants, which help keep the immune system healthy. It may also support blood clotting, which is useful if you're recovering from any injuries.

Add your kimchi to rice bowls, salads, or eat it as a side dish.

26. Yoghurt

Yoghurt is a good breakfast food to incorporate into your diet as it's rich in protein and probiotics, which can help support the immune system by keeping gut bacteria in balance. This is important as much of the immune system is held in the gut, surprisingly.

It's best to choose unflavoured and unsweetened yoghurt where possible to get the most benefits, adding fruit or honey if you want a sweet flavour.

27. Miso

Miso is another excellent long-lasting food to have in the fridge for the times when you feel a little under the weather. It's made with fermented soy, which keeps gut bacteria in check and contains antioxidants, which help to reduce inflammation in the body.

You can make miso into a simple soup or use it in salad dressings.

28. Carrots

Carrots are one of the best vegetables to eat when you're feeling unwell as they are rich in beta-carotene, which has been proven to support immune system function. It also contains plenty of vitamin C, which contributes towards high white blood cell levels, which in turn help to fight infection.

Eat your carrots raw as a snack (dipped in hummus if you like) or roast in the oven with herbs and spices to bring out their flavour.

29. Turmeric

Turmeric contains curcumin, an anti-inflammatory compound, and powerful antioxidants that can help to neutralise free radicals in pollution. This deep, orange-coloured spice also contains compounds beneficial for gut health.

However, it is best to eat turmeric as a powder in soups, curries, or smoothies rather than via tablets. The body doesn't absorb it too well so these may be ineffective - and expensive.

30. Cinnamon

Cinnamon is an excellent versatile spice, suitable for adding to pasta, soup, curries, and smoothies for additional flavour. It's not just a Christmassy food either - cinnamon can be sweet or savoury, helping to bring out the flavours in other ingredients.

They are rich in antioxidants and anti-inflammatory compounds as well.

31. Eggs

Eggs are a versatile brunch food, suitable for many types of dishes and for eating every day. They are a good source of animal protein and vitamin D, which we need to maintain a healthy immune system whatever the time of year.

Scramble your eggs on wholemeal toast for a filling breakfast option or hard boil for a quick snack.

32. Ginger

Along with honey, ginger is perhaps one of the most well-known foods for its anti-bacterial and immune-boosting properties. It also has anti-inflammatory and antioxidant properties.

Ginger is also very versatile. You can add it into soups for a kick of spice or in smoothies for a refreshing start to the day. It also works in teas and stir-fry dishes.

Ultra-processed food has been a buzzword over the last couple of years, referring to produce far removed from its natural state and containing ingredients not normally used in home cooking like additives and preservatives.

As the name suggests, these ultra-processed foods tend to go through a lot of processing before being packaged, which also often reduces the nutritional quality of the food. Experts have linked overconsumption of these UPFs to conditions like obesity, type-2 diabetes, and heart disease. However, there is no reason why many of these UPFs can't have a place in a varied and balanced diet.

You may also be surprised to learn that alongside the foods we know are ultra-processed - like microwave meals and fizzy drinks - sit many foods that are conventionally healthy and packed with vitamins and minerals, and high in important macronutrients like fibre, carbohydrates and protein.

Fizzy drinks

It comes as no surprise that fizzy drinks are one of the most typical ultra-processed foods, given they contain few natural ingredients.

These drinks - including cola, orange sodas, grape sodas, ginger beer, and lemon and lime-flavoured carbonated drinks - contain high levels of high-fructose corn syrup, along with artificial flavours and preservatives like sodium benzoate, which allows for long-term storage.

Pre-packaged biscuits

Biscuits you buy pre-packaged from the supermarket are another ultra-processed food. They contain added sugars, refined flour, and trans fats - made from hydrogenated vegetable oils and produced on an industrial scale - along with emulsifiers and artificial flavourings.

Crisps

Much like biscuits, sweets, and other pre-packaged foods, crisps are an ultra-processed food. When being made, the potato is processed with refined vegetable oils and contains artificial flavours and colours.

However, some are better than others. When choosing crisps, opt for those with the least ingredients on the back of the package.

Wholemeal bread

Bread is one of the ultra-processed foods that surprises many people, given that wholemeal bread is rich in vitamins, minerals, complex carbohydrates, and fibre. Compared to other types of bread, it keeps us fuller for longer as these two macronutrients take longer to digest. All good things.

However, this bread also contains refined flour, preservatives, emulsifiers, and added sugars, going to show that not all foods considered 'ultra-processed' are all bad, all the time.

Like most foods, ultra-processed foods are fine in moderation. Combining wholemeal bread with unprocessed whole grains like oats and bran is the way forward.

Instant mashed potato

Instant mashed potato is an ultra-processed food made from dehydrated potato flakes, emulsifiers, and artificial flavourings. The additives included in the flakes to prolong their shelf life are not typically used in cooking.

Frozen potatoes are better than instant potatoes but whole potatoes, cooked fresh, are the best option.

Nut butter

While nut butter is often added to baskets for its benefits - being high in monounsaturated fats, which can help increase the 'good' type of cholesterol (HDL), and vegetable protein - they are considered ultra-processed food.

Peanut butter, almond butter, and walnut butter contain added sugars, hydrogenated oils, and emulsifiers.

Instant soup

While handy for quick lunches and great to have at the back of the cupboard for bulking out meals, instant soups - including the canned variety - have high levels of salt, added sugars, and preservatives to extend the shelf life of these foods.

However, like other ultra-processed foods, canned soups are often fortified with extra vitamins and minerals. Many contain real vegetables too, making them one of the 'Five A Day'.

Canned chilli

Any meal that comes pre-made and pre-packaged with a long shelf life will be ultra-processed as preservatives are used to ensure the food doesn't go mouldy. Chilli con carne is one such meal.

Canned chilli con carne also contains added sugar, refined starches, and flavour enhancers.

Sweets

Much like fizzy drinks and packaged biscuits, it should come as no surprise that sweets are an ultra-processed food, given that they contain zero to few natural ingredients. They have added sugars, artificial flavours, artificial sugars, and producers use food dyes to get the bright colours.

Bread-crumbed chicken

Making bread-crumbed chicken at home with fresh fillets, eggs, and breadcrumbs still involves using some ultra-processed ingredients but less so than buying pre-bread-crumbed chicken.

This is made with processed meat, fillers, artificial flavours and preservatives, and fried in oils either pre-packaging or when being fried at home.

Instant noodles

Instant noodles are considered an ultra-processed food as they contain long lists of ingredients with chemical additives like monosodium glutamate (MSG), refined flour, and artificial flavourings.

They also contain very few vitamins and minerals and are low in fibre and protein, while high in calories, fat, and simple carbohydrates.

Microwave meals

Microwave meals - much like other instant foods - are considered highly ultra-processed as they contain preservatives to ensure they can stay on the self and in freezers for long periods. They also contain artificial flavours and emulsifiers to maintain texture and taste after freezing.

Cheese slices

Most cheese is ultra-processed if it has not been freshly made and unpackaged. Cheese slices are among the most processed types of cheese as they contain emulsifiers, preservatives, and food colouring. They actually contain very little real cheese.

Protein powder

Protein powder is a useful way to get more protein in your diet if you're lacking this essential macronutrient. Protein is needed for proper muscle growth and repair, as well as being one of the more filling macronutrients.

However, protein powder contains isolates, artificial sweeteners, and emulsifiers, which means it's considered an ultra-processed food.

Hot dogs

Hot dogs are made from processed meat and are often served up in processed bread buns and topped with sauces like mustard and ketchup, which are also highly processed foods.

These foods contain nitrates, preservatives, emulsifiers, added flavourings, and colourings.

Powdered drinks

Powdered drinks and shakes are often fortified with extra nutrients, contain plenty of good macronutrients, vitamins, and minerals, and are seen as an affordable alternative to some foods by many people. Plus, they are convenient for those who need to eat on the go.

However, that only goes to show that not all ultra-processed foods are 'bad' as they tend to contain added sugars, artificial sweeteners, flavours, and colours.

Cereals

Cereal is another popular ultra-processed food. While being fortified with vitamins, minerals, and rich in fibre, many classic breakfast cereals also contain lots of added sugars, are made from refined grains, and have flavourings and preservatives within them to enhance their flavour and prolong their shelf life.

Not all cereals are made equal though. When choosing yours, if you want to avoid eating ultra-processed foods, opt for the cereals with the fewest ingredients on the back of the packet.

Instant gravy

Granulated and powdered gravy is a quick and easy option for Sunday roasts and sausage and mash. However, it contains significantly more refined starch, preservatives, and artificial flavourings than gravy that's made at home using stock and vegetables, making is another commonly ultra-processed food.

Vegetable crisps

Vegetable crisps might be a 'healthy' alternative to regular potato chips, being made from root vegetables like carrots, parsnips, and sweet potatoes, or leafy greens like spinach and kale but they often go through the same processing as regular crisps.

This means they have starches added to them and artificial flavourings are used to boost the flavour profile. They are also fried in refined oils.

Flavoured yoghurts

Yoghurts that have been artificially flavoured with fruits like strawberry and raspberry tend to contain added sugars to bring out the taste of the fruit, artificial flavourings, and stabilisers like pectin and gelatin. These help to preserve the structure of the yoghurt and approve its appearance on opening the packet.

Ice cream

High in added sugars, artificial flavourings, and stabilisers like guar gum, store-bought and pre-packaged ice creams are an ultra-processed food.

If you make ice cream at home using fresh ingredients, you can lower the number of UPFs that go into your sweet treat.

Salad dressing

Bottled salad dressing contains preservatives, emulsifiers, added sugar and unhealthy fats to help preserve its shelf life and increase longevity after opening.

These dressings also include ingredients like palm oil and monosodium glutamate (MSG), increasing the intensity of savoury flavours.

Meal replacement shakes

Meal replacement shakes are quick and easy alternatives to full meals - perfect for those need to eat on the move and want to make sure they get all the vitamins, minerals, and macronutrients they'd otherwise get from food.

Yet, much like protein powders and other powdered drinks, they are heavily processed to allow for this flexible eating style. They contain protein isolates, flavourings, emulsifiers, and artificial sweetners - but that doesn't mean they can't be part of a balanced diet.

Energy bars

Much like meal replacements, energy and protein bars are highly processed to keep them on shelves and in cupboards for longer. They contain refined sugars, artificial additives for texture and flavour, and protein isolates.

Sucralose is one such added sugar that's frequently used in protein and energy bars. This ingredient can negatively impact gut bacteria, which is one of the causes of bloating.

Frozen pizza

Frozen pizza, with its long list of ingredients, is a popular ultra-processed food and it's status as a UPF is unlikely to surprise anyone as these are designed to stay on shelves and in freezers for a long time.

They contain processed cheese, which is a UPF in itself, and the bases are made from refined flour with added sugars and preservatives.

Instant porridge

From a camping essential to a store cupboard staple, having instant porridge is an easy way for many people to have a filling breakfast in the morning. Oats are one of the least processed whole grains, so with fruit and seeds as porridge toppings, they make for an excellent start to the day.

However, it's best to make porridge from scratch where you can as instant porridge is made up of artificial sugars, flavours, and preservatives.

Canned pasta

Canned pasta is designed to sit in store cupboards and on supermarket shelves for years - so it's no surprise that it's an ultra-processed food (UPF). These pasta dishes are made from refined flour and have added sugars, salt, and preservatives.

Regular dried pasta is not considered an ultra-processed food though and actually can be more nutritious than fresh pasta.

Pastries

Pastries are a popular breakfast food, boosting sugar levels (albeit temporarily) and offering a delicious start to the day. In moderation, they can be part of a healthy, balanced diet. However, they are made with refined flour and are high in sugar, with preservatives used to maintain their shelf life.

Pastries made at home with regular baking ingredients aren't considered ultra-processed as they use regular baking ingredients.

Some types of alcohol

Alcohol that has been distilled - including gin, rum, vodka, and whisky - is considered to be an ultra-processed food and despite the attention around UPFs in recent years, it's not one people talk about often.

These drinks can also contain sweeteners, preservatives, emulsifiers, and artificial flavourings.

Chocolate bars

Made with refined sugar, unhealthy fats, artificial flavours and emsulsifiers, regular chocolate bars are another common UPF. They are packaged up and often stored on shelves for a long time, so they need to contain preservatives to prolong their shelf life.

However, like almost any other ultra-processed food, there's no research to suggest that chocolate bars can be had in moderation as part of a varied and balanced diet.

Pre-packaged smoothies

Yes, surprisingly, smoothies pre-made and packaged up are considered to be an ultra-processed food. They can contain ingredients not used in a regular home kitchen - such as sweeteners, preservatives, and emulsifiers - so they fit into the UPF category.

To avoid unnecessary UPFs in your diet, switch out store-bought smoothies for homemade ones. All you need is some fruit and a strong blender to get started.

Margarine

Margarine is considered an ultra-processed food, with hydrogenated oils, emulsifiers, and artificial colours on the ingredients list, although it contains less saturated fat and more healthy fats than butter in some cases.

Butter is not considered to be UPF though as it has only gone through minimal and simple processing procedures.

You may have heard cholesterol-lowering foods frequently discussed in terms of a healthy, balanced diet. However, don't worry if you've found yourself scratching your head as to what this means in terms of your heart, because fortunately the topic can be boiled down to an easy-to-digest science lesson.

The key thing to know is that there are two types - LDL (low-density lipoprotein) cholesterol, sometimes called 'bad' cholesterol, and HDL (high-density lipoprotein) - or 'good' - cholesterol. We need a small amount of cholesterol for our bodies to function properly, but too much can increase your risk of high blood pressure, stroke and heart attack.

Diet is one of the most important ways to keep cholesterol levels in check and to maintain a healthy heart age, and there are certain items on the supermarket shelf you should be stocking up on. If you are unsure about how to tweak your diet for the better, then it is vital to speak to a healthcare or medical professional. In the meantime, let us serve up some nourishing culinary inspiration...

The best 32 cholesterol-lowering foods for a healthy heart

Edamame

Fancy a nourishing snack? Try Edamame. It is an effective cholesterol-lowering food since it is rich in plant-based protein and contains soluble fibre, which helps slow down digestion and reduces the absorption of LDL cholesterol in the bloodstream. This can, in turn, help aid heart health.

Kale

Kale is a hard-working cholesterol-lowering food because it is rich in soluble fibre and antioxidants, which help reduce LDL cholesterol. The fibre cleverly binds to bile acids, which are made from cholesterol - encouraging the body to use more cholesterol to replace the bile - which lowers overall cholesterol levels.

Olives

Adding more olives into your diet is a delicious, but also smart, choice. The popular snack is rich in monounsaturated fats - particularly oleic acid - which helps reduce LDL cholesterol levels while boosting HDL cholesterol at the same time. What's more, they contain antioxidants, such as polyphenols, which also help protect the heart.

Chia seeds

Chia seeds are an ideal cholesterol-lowering food because they are plentiful in soluble fibre and omega-3 fatty acids. The former helps reduce the absorption of cholesterol in the bloodstream by binding to it and aiding in its removal, while the latter works to lower LDL cholesterol and reduce inflammation - therefore promoting heart health.

Walnuts

Add walnuts to your yoghurt, porridge or salad. They are a good cholesterol-lowering food because they are high in omega-3 fatty acids, which help lower LDL cholesterol while increasing HDL levels. Additionally, they are packed with antioxidants and plant compounds like phytosterols, which further help reduce cholesterol absorption.

Garlic

Garlic should become one of your go-to kitchen ingredients. The versatile vegetable, which you can incorporate into a variety of dishes, contains allicin and other sulfur compounds that help reduce LDL cholesterol levels. It also serves up antioxidant properties that protect against oxidative damage, which can contribute to heart disease.

Oats

A great thing to eat first thing in the morning, porridge is a brilliant breakfast choice on chilly mornings. Oats are an effective cholesterol-lowering food because they are rich in soluble fibre - particularly beta-glucan - which helps lower LDL levels by binding to cholesterol in the digestive tract and helping the body move things along. This reduces overall cholesterol absorption, contributing to better heart health.

Salmon

Salmon is an item that should certainly be on your shopping list. The fish is a particularly great cholesterol-lowering food because it is rich in omega-3 fatty acids, which help lower LDL cholesterol while increasing HDL levels. These healthy fats also reduce inflammation and therefore improve overall heart health.

Berries

A handful of berries on your breakfast or as a snack makes a smart choice. They are rich in soluble fibre, which helps reduce cholesterol absorption, while antioxidants prevent the oxidation of LDL cholesterol, which contributes to heart disease. As such, regular consumption has been shown by research to improve overall heart health.

Dark chocolate

Dark chocolate makes an ideal nutritious sweet treat. It can help lower cholesterol due to its high content of flavonoids, which are compounds that have antioxidant properties which can reduce LDL cholesterol and raise HDL levels. However, make sure to choose a variety with at least a 70% cocoa content and consume in moderation.

Tomatoes

Embrace tomatoes in your cooking routine. They are beneficial for lowering cholesterol due to their high content of the powerful antioxidant lycopene - the release of which is enhanced when they're cooked - which reduces unhelpful LDL cholesterol oxidation. They also contain fibre, which helps remove it from the body.

Avocado

Avocados are rich in heart-healthy monounsaturated fats, which can lower LDL cholesterol while also boosting HDL levels. They contain both soluble and insoluble fibre, which can likewise help lower cholesterol by reducing its absorption, and antioxidants which may prevent LDL cholesterol oxidation - leading to improved heart health.

Quinoa

Serve up quinoa for a healthy dinner choice. Its high soluble fibre content helps reduce LDL cholesterol absorption, while it also contains antioxidants which may help reduce oxidation of LDL cholesterol. Solidifying its status as a nourishing food is its low glycemic index - meaning it helps regulate blood sugar and insulin levels, therefore indirectly supporting healthy cholesterol levels.

Beans

Fill up on beans to give your heart some love. Its high amounts of soluble fibre bind to cholesterol in the digestive system and help remove it from the body. They also regulate blood sugar levels, which indirectly support healthy cholesterol levels, and contain certain key minerals - namely, magnesium and potassium - which support overall heart health.

Barley

Barley is an effective cholesterol-lowering food. It is packed with the soluble fibre, beta-glucan, which significantly reduces LDL cholesterol by binding to it in the digestive tract and removing it from the body. It also helps regulate blood sugar levels, which indirectly supports healthy cholesterol levels, and contains antioxidants that may reduce cholesterol oxidation.

Sweet potato

As well as being delicious, sweet potato is a great cholesterol-regulating food. It is high in soluble fibre, which can help reduce absorption, and contains antioxidants that may prevent LDL oxidation. Additionally, the vegetable contains potassium, which works to balance sodium levels, therefore supporting cardiovascular health.

Almonds

Almonds are a particularly effective cholesterol-balancing snack. They contain monounsaturated fats, which have been shown to lower LDL cholesterol levels while maintaining HDL levels. Additionally, they're packed with the antioxidant vitamin E, which can prevent LDL oxidation.

Flaxseed

You'd be wise to sprinkle some flaxseed on your breakfast. It is high in soluble fibre, which helps reduce cholesterol absorption, and is also rich in omega-3 fatty acids - which may lower LDL and increase HDL cholesterol. Additionally, it serves up phytochemicals, called lignans, which may help reduce cholesterol levels.

Spinach

Spinach is one of a number of green leafy vegetables which are good for the heart. It is high in lutein, an antioxidant which may prevent cholesterol from sticking to artery walls, and rich in fibre - to aid reducing cholesterol absorption. It also contains nitrates, which may help lower blood pressure and improve arterial function.

Oranges

Fruits can be helpful in regulating cholesterol levels. Oranges are high in a soluble fibre, called pectin, which may help lower LDL levels. Additionally, they are rich in antioxidants called flavonoids which may improve cholesterol ratios, and its well-known vitamin C content may help prevent LDL oxidation.

Olive oil

Olive oil is a hero ingredient when it comes to heart-healthy kitchen staples. The condiment is rich in monounsaturated fats, which can lower LDL cholesterol, and it also contains antioxidants that may prevent LDL oxidation. Drizzle it over salads for a really nourishing lunch.

Tuna

Oily fish, like tuna, should be part of your cholesterol-balancing repertoire. It is plentiful in omega-3 fatty acids, which can lower triglycerides and increase HDL levels. It is also a lean protein source, replacing higher saturated fat proteins, which can boost overall heart health.

Tofu

After a plant-based food that's good for your heart? Try swapping tofu into your meals. The soy-based product contains isoflavones, which may lower LDL cholesterol, and it is a lean protein source, replacing higher saturated fat proteins. This can, ultimately, enhance overall heart health.

Eggs

Eggs and their link to healthy cholesterol has historically been confusing. However, there is evidence that they can improve HDL levels, and lower the risk of cardiovascular disease. Further still, they are rich in the antioxidant lutein, which may reduce inflammation in arteries. Although, those known to have high cholesterol are advised to keep consumption limited.

Chickpeas

Load up on chickpeas for some filling heart-healthy benefits. The pulse is high in soluble fibre, which helps reduce cholesterol absorption, and ultimately lowers your risk of cardiovascular disease. This effect is also boosted by the fact it can replace other ingredients as a plant-based protein source that's low in saturated fat.

Chicken

Chicken has been found to be better for cholesterol levels than red meat, like pork or beef. It is a lean protein source, making it lower in saturated fat, and therefore superior for heart health. However, its nutritious benefits really depend on how you cook it - such as by removing the skin and opting for the breast part.

Bok Choy

Bok choy is a vegetable popular in Asian cuisine, and which you'd be wise to add to your shopping list. It contains phytosterols - substances that are similar to cholesterol - which can block cholesterol absorption. On top of this, it is high in fibre and low in calories, qualities also beneficial to overall heart health.

Whole grain bread

Swap out your refined white bread for a whole grain alternative for heart health. The latter is rich in soluble fibre, which binds to cholesterol in the digestive tract, therefore helping reduce LDL levels. Additionally, it serves up B vitamins, which are nutrients that may help regulate cholesterol levels too.

Nut butter

A dollop of nut butter on your breakfast may be conducive to improved heart health. It is high in unsaturated fats, which can improve cholesterol ratios, while its phytosterols - substances that are similar to cholesterol - can block cholesterol absorption. However, it is important to consume the topping in moderation.

Yoghurt

There is evidence that yoghurt is an essential part of a heart-healthy diet. Its probiotic-rich 'good' bacteria content can help lower levels of LDL cholesterol, while its status as a source of protein without high saturated fat, may also help ward off cardiovascular disease. However, it is important to opt for varieties like Greek yoghurt where possible.

Lentils

Lentils are a filling heart-healthy dinner ingredient to enjoy more of in your diet. The pulse is high in soluble fibre, which helps reduce cholesterol absorption, and it is also a plant-based protein source without saturated fat - which is likewise beneficial to overall cardiovascular health.

Cheese

If you're a fan of cheese, then you're in luck - because it can help aid heart health when consumed in moderation. The dairy product serves up plenty of calcium, which may help reduce cholesterol levels. However, some of the better options including ricotta or cottage cheese, in terms of saturated fat.

It’s highly likely, especially if you’ve grabbed a meal deal for lunch, that you’ve eaten a UPF (ultra-processed food) today - and if you've been reading the news over the past year, you've probably heard all about them. From news stories claiming that one in seven of us is "addicted" to millions of #UPF videos on social media, the topic is everywhere. 

If you’re not familiar with them already, a UPF is a food that has been "ultra-processed". Most UPFs have been made in a factory and/or have had multiple sugars or additives added to make them taste better or help preserve them. Crisps, fizzy drinks, mass-produced bread and even some flavoured yoghurts are all examples of the UPFs many of us eat every day.

As we start tracking our health more extensively with advanced fitness trackers and sensors, it’s only natural that the next step is taking a (much) closer look at our diets. But when it comes to our daily diets and practical eating, are UPFs really that bad? We asked the experts.

What are ultra-processed foods?

Ultra-processed foods are created in factories and contain multiple ingredients, including those not usually found in a typical kitchen, says Nichola Ludlam-Raine, a dietitian and the author of How Not to Eat Ultra-Processed. "You can't create a UPF at home. For example, they contain emulsifiers, preservatives, artificial flavourings and colours," she explains.

So, how can we clarify exactly what a UPF is and isn’t? Rachel Butcher, the head of nutrition at Third Space London, explains that the NOVA Food Classification System is a good place to start as it: “categorises different levels of food processing to help group foods according to the extent of processing they undergo. This scale goes from non-processed (beans, eggs, rice) to processed foods (canned meats, bacon, cheese) to ultra-processed foods (ice cream, biscuits, cakes, sweets, chocolate, etc)," she says.

The system was developed by Professor Carlos Monteiro, who also coined the term 'ultra-processed food', after rates of obesity in Brazil continued to rise, even though people ate and drank less sugar. He believed that health is dependent on the nutritional content of the food and drinks we consume - but also on the processes used to make it in the first place.

Is ultra-processed food bad for you?

It's not quite as simple as that but if you're eating a diet full of ultra-processed foods, you'll experience some negative side effects. For starters, you'll be constantly hungry as UPFs contain ingredients that increase levels of ghrelin - the hormone that triggers hunger - and lower levels of peptide YY - the hormone that makes us feel full - in the body. It also acts similarly to alcohol and nicotine by triggering the brain's reward centres, setting off hunger cravings. 

You also may be prone to more diseases. “In large amounts, they have been linked to increased risk of chronic diseases, like heart disease, diabetes, obesity, even mortality, but these are in people who were following diets which consisted of 80% ultra-processed foods or more,” explains Ludlam-Raine.

However, despite plenty of research that links UPFs to serious health issues, there's only evidence to suggest a link between them - rather than a cause and effect. For example, a study published in the British Medical Journal earlier this year found exposure to UPFs was linked to "32 health parameters spanning mortality, cancer, and mental, respiratory, cardiovascular, gastrointestinal, and metabolic health outcomes", adding that "greater exposure to ultra-processed food was associated with a higher risk of adverse health outcomes". 

There's also emerging evidence that ultra-processed foods sit among the worst foods for gut health. "It's thought that the lack of dietary fibre and high levels of artificial ingredients may contribute to the disruption of the gut microbiome," says nutritionist Caroline Hanna.

Can you eat ultra-processed foods in moderation?

So, does that mean we have to cut all UPFs out of our diet? Thankfully not - like any diet, moderation is the key. Ludlam-Raine suggests we should opt for the 80/20 rule. “If your diet is 80% healthy whole foods then the other 20% can include exactly what you want - including UPFs. I still eat both nutritious and less nutritious UPFs in my diet - guilt-free, because I know they don't make up the majority of my diet," she says.

Also, UPFs may fill a particular gap in your diet. Ludlam-Raine uses fish fingers as an example, explaining that although they are processed to an extent, she’ll always have them in the freezer for her kids since "they’re not going to eat salmon, so getting them to eat some form of fish is good - they’re a healthy UPS because of the fish."

Hanna agrees. "We live in a world where it’s difficult to avoid UPFs altogether," she says, so the best approach is one of balance. “The healthiest diets are those high in real, whole foods (such as fruit, vegetables, legumes, nuts, seeds, fish and eggs), so if you’re prioritising those things in your diet, the odd bit of ultra-processed food isn’t something to worry about. Focus on building healthy dietary habits, and don’t sweat the small stuff."

How can you tell if a food is ultra-processed?

Some UPFs are easy to identify, while others can be a little tougher. One way to identify them is by reading food labels: “Taking the time to read the ingredients lists on foods can help you understand what a UPF is and what isn’t,’” says Hanna. “Many ‘healthy’ options are actually ultra-processed foods, for example, foods like cereal bars, ‘baked’ potato crisps, jarred sauces and breakfast cereals.”

Meals cooked from scratch at home are most likely to be free from ultra-processed foods and ingredients.

List of ultra-processed foods

• Fizzy drinks
• Ice cream 
• Ham
• Sausages
• Mass-produced bread
• Pre-made and packaged cookies, chocolate bars and biscuits
• Pastries 
• Energy drinks
• Most pre-made and packaged granola bars
• Pre-made and packaged fried foods
• Ready meals 
• Instant sauces
• Instant soups
• Fruit-flavoured yoghurts
• Margarine 
• Crisps
• Some breakfast cereals, especially those that have been sweetened
• Pre-made and packaged coffee drinks
• Alcoholic spirits, including vodka, rum, whisky and gin 

How to avoid ultra-processed foods in the UK

• Cook at home: This is the best way forward - but, we get it, not all of us have the time and energy to make meals from scratch every day, and Hanna says that it doesn’t be too time-consuming: “Batch-cook recipes are a great time-saver for when you’re busy midweek, as are things like tray bakes and one-pot meals.”
• Make small swaps: “Opt for butter instead of margarine, olive oil and lemon juice instead of bottled salad dressings, plain Greek yoghurt instead of flavoured yoghurt, and stock up on herbs and spices instead of using packet flavourings," she says.
• Check your food labels: Foods with ultra-processed ingredients are likely to have high amounts of sugar, salt, and saturated fat, along with ingredients you certainly won't have at home - such as preservatives, sweeteners, and emulsifiers.
• Watch out for snacks: Snacks to avoid when hunger strikes include those containing UPFs. Opt for naturally-produced snacks between meals, such as nuts, seeds, and whole fruits instead.
• Opt for shorter ingredient lists: If you struggle to avoid UPFs, Ludlam-Raine explains there is always a choice“If you've got a few different ultra-processed foods, can you go for the healthier, ones? They will have a shorter ingredients list. They will have fewer additives. They might only have one type of additive, like a preservative.”

Is your tummy not feeling quite right? Adding more high-fibre foods to your meals could be the key to getting your digestive system back on track. From regular bowel movements and regulated blood sugar levels to increased satiety and better heart health, the humble nutrient is an essential ingredient to a nourishing diet.

There are two main types of fibre - soluble and insoluble - and both play a key role in fuelling your body. The former helps regulate blood sugar, promotes heart health and supports the gut, while the latter protects against constipation by promoting regular bowel movements and supports digestive health. Eating a range of high-fibre foods will ensure you get enough of both.

It is recommended that all adults consume at least 30g of fibre per day, although the average intake is currently around 20g. Not getting enough of this nutrient can cause issues like constipation, bloating and weight gain. However, fortunately, tweaking the foods on your plate can easily boost your levels. You'll recognise many of these hero groceries...

32 high-fibre foods to help your digestive system

1. Raspberries

Add raspberries to your yoghurt or porridge for breakfast. The fruit is packed with dietary fibre, helping promote healthy digestion, supporting regular bowel movements and aiding in balanced blood sugar levels. It also serves up nourishing antioxidants, such as vitamin C.

2. Brown rice

Swap white rice for brown for an easy way to up your intake. It retains the bran and germ, which are rich in dietary fibre - helping promote healthy digestion and maintaining steady blood sugar levels. Additionally, the switch will also leave you feeling fuller for longer.

3. Baked beans

Baked beans are an underrated high-fibre food. They are naturally rich in dietary fibre which, as well as aiding digestion and regulating blood sugar, also contributes to heart health by lowering cholesterol levels. What's more, they contain a combination of soluble and insoluble fibre.

4. Broccoli

Vegetables are a great way to load up on fibre, and broccoli is a rich source. It contains a combination of soluble and insoluble fibre that can help with satiety and also sustainable weight loss if that is your goal. Additionally, the affordable grocery supports healthy digestion and helps maintain regular bowel movements.

5. Lentils

Lentils are a versatile high-fibre option that can be incorporated into a range of dishes. The pulse offers both soluble and insoluble fibre, for boosted digestive health, and it can also help regulate blood sugar levels and promote better heart health by lowering cholesterol.

6. Almonds

After a high-fibre snack? Reach for a handful of almonds. They will help you maintain steady blood sugar levels and a feeling of fullness until your next main meal, warding off any sweet cravings. Additionally, they are rich in 'healthy' fats, protein and other essential nutrients like vitamin E.

7. Wholewheat bread

Swap your usual white loaf for a wholewheat alternative. It's an easy way to up your fibre intake - because it retains the bran, germ and endosperm - leading to better digestion and regulated blood sugar levels. Additionally, that slice of toast or sandwich will leave you feeling fuller for longer.

8. Prunes

There's a reason why prunes are associated with regular bowel movements. The fruit is packed with dietary fibre, which aids healthy digestion and keeps constipation at bay. It also contains both soluble and insoluble forms of the macronutrient, for regulated blood sugar levels and improved appetite control.

9. Banana

Bananas are an ideal high-fibre snack, particularly if you want to stay fuelled until your next meal. Indeed, it aids feelings of fullness and regulates blood sugar levels. They also provide soluble fibre - which helps lower cholesterol for heart health - and insoluble fibre, which aids digestive health.

10. Rye bread

Not all bread is created equal when it comes to fibre - and opting for rye, which is made from rye grains, is a smart choice. It retains its bran and germ, resulting in a higher fibre content compared to white options. This supports healthy digestion, promotes regular bowel movements and helps regulate blood sugar levels.

11. Strawberries

After a high-fibre sweet treat to round off your meal? Strawberries are a great option. The fruit comes loaded with fibre, which contributes to a feeling of fullness and helps maintain regular bowel movements. Additionally, a portion will simultaneously serve up other important nutrients like vitamin C.

12. Popcorn

Popcorn is a great snack for upping your fibre intake. It supports healthy digestion, promotes regular bowel movements and helps regulate blood sugar levels. However, beware of varieties with added butter or sugar if healthy, sustainable weight loss is your goal.

13. Porridge

Unsure what to eat for breakfast on a chilly morning? A bowl of porridge will do more than just warm you up. Oats are rich in soluble fibre, particularly a specific type called beta-glucan, and a serving will help support healthy digestion, regulate blood sugar levels and promote a feeling of fullness.

14. Oranges

Oranges are a staple nutritious snack for good reason. The fruit is packed with fibre, which helps support healthy digestion, promotes regular bowel movements and helps regulate blood sugar levels. Additionally, you'll also get a nourishing vitamin C boost at the same time.

15. Chia seeds

Sprinkling chia seeds onto your meals, such as salads or yoghurt, is an easy way to up fibre intake. They absorb water and expand in the digestive system, contributing to a feeling of fullness, while also being an important source of other nutrients like omega-3 fatty acids and protein.

16. Chickpeas

Chickpeas are a great high-fibre food, which can be easily added to a variety of dishes. They not only promote regular bowel movements and help regulate blood sugar levels, but they contribute to a feeling of fullness - which can aid healthy, sustainable weight loss. Additionally, they are an important source of plant-based protein. 

17. Wholewheat pasta

Switching your white pasta for wholewheat is an easy way to up your fibre intake - particularly if weight management is your goal, since it promotes feelings of fullness. This also supports healthy digestion, promotes regular bowel movements and helps regulate blood sugar levels. 

18. Avocado

Avocado is an effective high-fibre addition to toast or salad. The fruit aids regular bowel movements and helps regulate blood sugar levels, while also supporting healthy digestion and feelings of fullness. What's more, you'll benefit from its 'healthy' fats too, as well as vitamin E and potassium.

19. Kidney beans

High-fibre foods are often already kitchen cupboard staples that you've forgotten about. Kidney beans serve up a load of fibre, which contributes to a feeling of fullness and promotes regular bowel movements. What's more, the pulse is also a great source of plant-based protein and can be incorporated into a variety of dishes. 

20. Brussels sprouts

Brussels sprouts may be associated with the festive season, but their high-fibre content suggests they should perhaps be enjoyed all year round. The vegetable can contribute to a feeling of fullness - which can aid in weight management - and also helps regulate blood sugar levels.

21. Dried figs

Try chopping up dried figs to add to porridge or yoghurt in the morning. The fruit serves up a significant fibre boost, which aids in healthy digestion, promotes regular bowel movements and helps regulate blood sugar levels. Further still, it contains important nutrients like magnesium and vitamin K.

22. Carrots

Carrots are an affordable high-fibre option to add to your grocery shop. Enjoy them raw or roasted for boosted digestion, including regular bowel movements and feelings of fullness. Additionally, the vegetable is rich in vitamins E and A, which you can absorb at the same time.

23. Flaxseed

Sprinkle flaxseed onto your porridge or salad for an easy fibrous boost. It provides both soluble and insoluble fibre, which contributes to a feeling of fullness and helps aid heart health. Additionally, it is rich in omega-3 fatty acids and other essential nutrients, making it a nutritious addition to your diet.

24. Green peas

Don't dismiss the nutritional powers of the humble green pea. The vegetable contains a not insignificant amount of fibre, which works to support healthy digestion, promote regular bowel movements and help regulate blood sugar levels. It is also a great source of B vitamins as well as vitamin C.

25. Sweet potato

Sweet potatoes are an ideal high-fibre ingredient to base your meals around. The versatile vegetable supports healthy digestion, promotes regular bowel movements, and helps regulate blood sugar levels. Additionally, it contains rich amounts of vitamin A - which is important for eye health.

26. Black beans

For a filling addition to meals, try loading up dishes with black beans. The pulse is high in fibre, which can contribute to satiety levels and regulate blood sugar levels - both of which can be helpful for long-term weight management. It is simultaneously a great source of plant-based protein.

27. Bran flakes

If you're after a high-fibre cereal, bran flakes - made from wheat bran - are a great choice for breakfast. A bowlful in the morning will promote feelings of fullness, keeping you satisfied until lunchtime, and also support healthy digestion more efficiently than lower-fibre cereals.

28. Dark chocolate

A fan of chocolate? Opt for dark varieties, which serve up a not insignificant amount of fibre - meaning better-stabilised blood sugar levels compared to milk options. Additionally, dark chocolate is rich in antioxidants and minerals, such as iron and magnesium.

29. Kale

Kale is a great high-fibre food. Loading up your plate with this green, leafy vegetable supports healthy digestion, promotes regular bowel movements and helps regulate blood sugar levels. Additionally, it is rich in vitamins, minerals and antioxidants, making it a highly nutritious addition to your diet.

30. Blueberries

A handful of blueberries makes an ideal high-fibre snack. The fruit contributes to a feeling of fullness, which can aid in weight management, and is also effective at stabilising blood sugar levels. It is also rich in antioxidants, which are important for overall health.

31. Cauliflower

Cauliflower makes a great high-fibre addition to meals. It supports healthy digestion, promotes regular bowel movements, helps regulate blood sugar levels and contributes to a feeling of fullness. What's more, the versatile cruciferous vegetable can be incorporated into a range of dishes.

32. Bulgur wheat

If you're after a grain to provide the basis of your meals, then bulgur wheat is an excellent high-fibre choice. It is a whole grain, meaning it can help support healthy digestion, promote regular bowel movements and steady blood sugar levels. It is also a handy source of B vitamins and plant-based protein.

Feeling hungry? High-protein foods are the key to satisfying meals that keep you feeling full for hours afterwards. The important macronutrient - found in meat, fish, dairy and grains - keeps your body feeling fuelled in several ways.

This includes triggering the release of satiety hormones while reducing levels of the 'hunger' hormone - called ghrelin. Protein also takes longer to break down, compared to things like carbohydrates, meaning it slows the digestive process. Including high-protein foods, like one of the best protein powders for women, can also help stabilise blood sugar levels, preventing 'spikes' and 'crashes' that can cause cravings. 

Women need to consume the recommended amount of protein per day - which is 0.75g of protein per kilo of body weight daily. As well as helping you feel fuller for longer, the macronutrient is also important for enhancing strength, aiding sustainable weight loss and boosting bone health. Looking to increase your protein intake? Then stock up on these 32 foods.

32 high-protein foods to keep you full for longer

When considering which protein sources to load up your plate with, you'll need to consider more than whether it is plant-based or not. For instance, if a food contains all nine essential amino acids then it is considered a 'complete protein', providing exactly what your body needs. Some groceries may only contain some amino acids, which is why it's important to consume a varied diet.

Eggs

For a high-protein staple, look no further than eggs. They contain all nine essential amino acids that the human body cannot produce on its own, and are important for muscle building and repair if you need a post-gym snack. Additionally, they are rich in other nutrients like vitamins B12 and D.

Greek yoghurt

Greek yogurt is a good high-protein food to breakfast on, and contains significantly more of the macronutrient than regular yoghurt due to the straining process. What's more, it serves up plenty of calcium and probiotics too, boosting bone and digestive health at the same time.

Lentils

While you might not think of lentils as containing much protein, the pulse is a really effective plant-based source for vegetarians and vegans. A serving also provides dietary fibre, which is important for digestive health, as well as the essential nutrients iron, folate and magnesium.

Tuna

Tuna is a great lean source of protein due to its simultaneous minimal fat content and contains all the essential amino acids. What's more, it is loaded with omega-3 fatty acids, which are beneficial for heart health and provides important nutrients like vitamin D and selenium too.

Nuts

After a high-protein, plant-based snack? You can't go wrong with a handful of nuts, which contain a significant amount of the macronutrient, depending on their type. What's more, you'll simultaneously consume plenty of healthy monounsaturated and polyunsaturated fats, which are vital for heart health.

Chicken

Chicken is a high-protein go-to for good reason. The meat is rich in essential amino acids - making it a complete protein source that is a great component for a post-workout meal for its ability to aid muscle growth and repair. It is also versatile enough to be used in a range of dishes.

Cottage cheese

If toast is a snack you often rely on, why not top it with some cottage cheese? It is loaded with casein protein, which digests slowly and provides a steady supply of amino acids to the body. Further still, you'll also absorb other important nutrients such as calcium - which is vital for bone health - and B vitamins, which support energy metabolism.

Salmon

Salmon is a good high-protein food that can be used in the kitchen in a variety of delicious ways. It is a complete protein source, containing all the essential amino acids needed for muscle repair and growth, and is notably rich in omega-3 fatty acids - which support heart health and promote brain function.

Chickpeas

For an easy way to upgrade your lunches, chickpeas are a fantastic plant-based protein source for vegetarians and vegans. The pulse is packed with dietary fibre, which aids digestion and helps maintain satiety, and you can also enjoy a boost in essential nutrients such as iron, folate and manganese at the same time.

Tofu

Tofu is an excellent plant-based protein source for vegetarians and vegans, particularly given its versatility and ability to absorb different flavours. It is made from soybeans, which provide all nine essential amino acids, and it also serves up beneficial nutrients such as calcium, iron and magnesium.

Peanut butter

After a nourishing, high-protein breakfast addition? Peanut butter is a great plant-based source of the macronutrient, and is also rich in health monounsaturated and polyunsaturated fats, which support heart health. Additionally, the popular topping contains vitamins and minerals such as vitamin E, magnesium and potassium.

Milk

Not sure what to add to your coffee or smoothie? Milk is a great high-protein choice, featuring all the essential amino acids needed for muscle repair and overall health. Additionally, the dairy drink is rich in other essential nutrients such as calcium, vitamin D and B vitamins, which support bone health and energy metabolism.

Turkey

While turkey may be associated with certain seasons, there's a good reason to incorporate it into your diet all year round. It is a great lean source of protein, helping build and repair muscle. It also offers essential nutrients like B vitamins, selenium and zinc.

Soya milk

Soya milk, made from soybeans, is a good high-protein food - containing all nine essential amino acids needed for muscle growth and repair. Additionally, it contains beneficial nutrients like fibre, iron, calcium and B vitamins - making it a great choice if you're looking for a plant-based dairy alternative.

Cheese

Depending on the type of cheese, it is a good source of protein complete with all the essential amino acids. It also provides important nutrients - like calcium and vitamin B12 - which support bone health and overall bodily functions. What's more, it is incredibly versatile and makes a tasty addition to both snacks and meals.

Beans

Beans are a great example of a high-protein, plant-based food that is also relatively affordable. The pulse is rich in dietary fibre, which supports digestion and helps maintain a feeling of fullness, while also containing essential nutrients like iron, folate and potassium. 

Prawns

Despite being small, each prawn packs a punch when it comes to being a lean source of protein - meaning it is lower in fat and calories, aiding a healthy, balanced diet. The seafood option also contains important nutrients such as iodine, selenium and vitamin B12, which are vital for overall health.

White fish

White fish is a good high-protein food because it offers a substantial amount of the macronutrient per serving, that is also complete with all essential amino acids needed for muscle repair and growth. Additionally, it contains important nutrients such as vitamins B12 and D, as well as selenium.

Quinoa

While you might not think that a grain could add much protein content, quinoa serves up a significant amount of the important macronutrient. It is a complete plant-based source, containing all nine essential amino acids, and also serves up fibre, iron, magnesium and B vitamins.

Protein powder

Protein powder is a really efficient way to top up your protein intake, providing a boost of as much as 20 to 30 grams per serving - making it a popular post-workout snack. There are a variety of options to suit different dietary requirements - such as whey or pea - and they tend to come in a variety of flavours.

Pumpkin seeds

Sprinkling pumpkin seeds on your yoghurt or salad can be an easy way to up your protein intake if you are vegan or vegetarian. Additionally, you can also increase your consumption of other essential nutrients, like healthy fats, iron, magnesium and zinc at the same time.

Beef

You could do worse than to order a steak when you're next out for dinner. Beef is a great high-protein food, providing all the essential amino acids needed for muscle growth and repair. The meat is also packed with important nutrients like iron, zinc and vitamin B12, which support things like energy levels and immune function.

Duck

Duck is a complete source of protein, serving up all essential amino acids needed for muscle repair and growth - while being incredibly versatile ingredient for incorporating into in a variety of tasty dishes. You can also simultaneously top up your levels of iron, zinc and B vitamins.

Tempeh

Looking for ways to increase your protein intake while on a vegan or vegetarian diet? Don't miss tempeh in your food shop. Made from fermented soybeans, it is a complete protein source, containing all nine essential amino acids. Additionally, it is rich in fibre, and minerals such as calcium and iron.

Edamame

Edamame make a great high-protein plant-based snack. The beans are a complete protein, including all essential amino acids needed for muscle repair and growth, and you can also get your fill of dietary fibre, vitamins such as folate and vitamin K, and minerals like iron and magnesium.

Hemp seeds

Why not get your day off to a high-protein start by topping your morning porridge with hemp seeds? You can benefit from a complete protein source, containing all nine essential amino acids needed for muscle repair and overall health, while also absorbing healthy fats - including omega-3 and omega-6 fatty acids.

Broccoli

Don't dismiss the potential of vegetables to add to your daily protein intake. Broccoli offers a valuable plant-based source, and is also rich in fibre, vitamins - such as vitamin C and vitamin K - and minerals, like calcium and potassium, which all contribute to a nutritious diet.

Mushrooms

Mushrooms are a great way to add in more protein, particularly if you are vegetarian or vegan. As well as being a plant-based source of the macronutrient, the versatile grocery also serves up vitamins - such as all-important B vitamins - and minerals, like selenium and potassium.

Sweet potato

Sweet potatoes are proof that protein can be found in a wide range of foods, and they are a yummy plant-based source to consider. You can also benefit from complex carbohydrates, fibre, and important vitamins - like vitamin A and vitamin C - as well as minerals such as potassium, by adding them to your plate.

Oysters

While they may be something of a delicacy, oysters also pack a punch at the same time when it comes to their surprisingly high-protein content. They are a complete source, containing all the essential amino acids, and contain other important nutrients such as zinc, iron and vitamin B12.

Oats

Porridge makes a surprisingly high-protein first meal of the day. Oats are a plant-based source containing several essential amino acids. What's more, they are also rich in dietary fibre - particularly beta-glucan, which supports heart health and helps maintain satiety - and also provide important nutrients like iron, magnesium and B vitamins.

Asparagus

Looking for plant-based protein ideas? Asparagus contains a not insignificant amount of the macronutrient, and the vegetable also serves other health benefits. It contains vitamins A, C, E, and K -b, as well as minerals like folate and iron.

While consuming a healthy, balanced diet is important at any time of life, there are foods to eat during menopause that can make all the difference for nourishing your body and mind. 

During this life stage, hormonal changes take place that can cause certain health issues - and there's evidence that the contents of your plate can help alleviate symptoms and have a protective effect for the future.

During menopause, women can experience hormonal changes that can increase their risk of osteoporosis, heart disease and weight gain, while also causing hot flashes, mood changes and brain fog. Consuming a diet rich in nutrients like calcium, vitamin D, omega-3s, fibre, antioxidants and probiotics can help support optimal female health during this transitional period.

What's more, from oily fish and seeds to dairy items and grains, there are plenty of delicious as well as nutritious options to stock your fridge and cupboards with during midlife. What are you adding to your shopping list? 

32 foods to eat during menopause

1. Salmon

Salmon is packed with omega-3 fatty acids, particularly EPA and DHA, which support heart health, reduce inflammation and may alleviate symptoms like depression and anxiety often associated with menopause. The oily fish is also a high-quality source of protein, essential for maintaining muscle mass and metabolic function, as well as vitamin D - crucial for calcium absorption and bone health, which helps prevent osteoporosis. 

2. Flaxseed

Sprinkle some flaxseed on your yoghurt or salad. It is important during this period of life due to its high content of lignans and alpha-linolenic acid (ALA), a plant-based omega-3 fatty acid. Lignans act as phytoestrogens, which may help balance hormone levels and alleviate symptoms such as hot flashes, while ALA supports heart health, reduces inflammation and can contribute to mood stability. Flaxseed is also rich in fibre, aiding in digestion and promoting a feeling of fullness, which can help manage weight at this time. 

3. Cheese

Cheese is a rich source of calcium and vitamin D, crucial for maintaining bone health and reducing the risk of osteoporosis, which becomes more pertinent due to menopause. It also provides high-quality protein, which supports muscle maintenance and metabolic function, and contains B vitamins - which are important for energy production and nerve function. 

4. Whole wheat bread

Swap your white bread for the whole wheat kind. It is high in dietary fibre, which supports digestive health, helps manage weight and regulates blood sugar levels. What's more, it also provides essential vitamins and minerals, including B vitamins - such as folate and niacin - which are important for energy metabolism and cognitive function. 

5. Mackerel

Mackerel should become a kitchen staple at this time of life due to its high content of omega-3 fatty acids, particularly EPA and DHA, which support heart health, reduce inflammation, and may alleviate symptoms like depression and anxiety common during menopause. The oily fish is also a good source of high-quality protein, essential for muscle maintenance and metabolic function, and provides vitamin D, crucial for calcium absorption and bone health - helping to prevent osteoporosis. 

6. Yoghurt

After some breakfast inspiration? Yogurt is a beneficial food for women during menopause due to its nutrient density. It is rich in calcium and vitamin D, essential for maintaining bone strength and reducing the risk of osteoporosis, and also provides probiotics - beneficial bacteria that support gut health and may help alleviate digestive issues common during menopause. Similarly, it is a good source of high-quality protein, which supports muscle maintenance and metabolic function. 

7. Milk

Milk is a primary source of calcium and vitamin D, essential for maintaining bone density and reducing the risk of osteoporosis - which is heightened due to menopause. The dairy drink also provides high-quality protein, crucial for muscle maintenance and metabolic function, and contains vitamin B12 - important for nerve health and energy production. 

8. Anchovies

Not only do they add delicious salty flavour to meals, but anchovies also serve up plenty of omega-3 fatty acids - which support heart health, reduce inflammation and may help alleviate symptoms like depression and anxiety common during menopause. They also provide calcium and phosphorus, important minerals for bone health, including reducing the risk of osteoporosis. 

9. Soy milk

Soy milk is high in phytoestrogens called isoflavones, which can help balance hormone levels and alleviate symptoms such as hot flashes and mood swings. It is also typically fortified with calcium and vitamin D, essential for maintaining bone density and reducing the risk of osteoporosis. The high-quality protein, additionally, supports muscle maintenance and metabolic function.

10. Hemp seeds

Not only do hemp seeds add extra texture to your dishes, but they are also high in plant-based protein - providing essential amino acids for muscle maintenance and metabolic function. They are also rich in omega-3 and omega-6 fatty acids, which support heart health, reduce inflammation and may alleviate symptoms like joint pain and mood swings during menopause. 

11. Eggs

Eggs are a brilliant source of high-quality protein, essential for muscle maintenance and metabolic function. They also serve up vitamins such as B12, important for energy production and nerve health, and vitamin D - crucial for calcium absorption and bone strength. Additionally, they contain choline, which supports brain function and memory. 

12. Brussels sprouts

While they may be associated with the festive season, Brussels sprouts can provide a nutritional boost all year round. They are rich in vitamin K, which supports bone health and may help reduce the risk of fractures, and also provide vitamin C, an antioxidant that boosts immune function and supports collagen production for skin health. Additionally, the vegetable is also a good source of fibre, aiding in digestion and promoting a feeling of fullness, which can help manage weight during menopause.

13. Quinoa

Quinoa is a complete protein, providing all essential amino acids necessary for muscle maintenance and overall metabolic health. It is also high in fibre, which aids in digestion, promotes satiety and helps regulate blood sugar levels - supporting weight management during menopause. What's more, the grain contains minerals like magnesium and phosphorus, which are important for bone health and reducing the risk of osteoporosis. 

14. Brown rice

Swap your white rice for brown. It contains more fibre, which supports digestive health, aids in weight management and helps regulate blood sugar levels. The grain also provides essential minerals such as magnesium and phosphorus, crucial for bone health and reducing the risk of osteoporosis, along with B vitamins - including folate and niacin - which support energy metabolism and cognitive function. 

15. Barley

Barley is a great source of dietary fibre, for supporting digestive health, aiding in weight management and helping regulate blood sugar levels. The grain also provides essential minerals like magnesium and phosphorus, crucial for bone health and reducing the risk of osteoporosis. Additionally, it contains B vitamins, such as folate and niacin, which support energy metabolism and cognitive function. 

16. Peanuts

Feeling hungry? Reach for a handful of peanuts. They are rich in protein - which supports muscle maintenance and metabolic function - and also provide healthy fats, including monounsaturated and polyunsaturated fats, which help maintain heart health and reduce inflammation. Similarly, they are a good source of fibre, aiding in digestion and promoting satiety, which can help manage weight during menopause. 

17. Strawberries

Strawberries are a great food to stock up on during menopause. They are rich in vitamin C, which boosts immune function and supports collagen production for skin health. The fruit also provides dietary fibre, aiding in digestion and promoting a feeling of fullness, which can support weight management during menopause. The fact that they are low in calories and sugars also makes them a healthy snack option. 

18. Oats

On a chilly morning, there's nothing like a warming bowl of porridge - and your body will thank you in other ways. Oats are rich in soluble fibre, which helps lower cholesterol levels, regulates blood sugar and supports digestive health. They also serve up complex carbohydrates, promoting sustained energy levels and helping to manage weight, and are a good source of vitamins and minerals such as B vitamins, iron and magnesium - which support energy production, cognitive function and bone health.

19. Chickpeas

Chickpeas are high in protein and fibre, which aid in muscle maintenance, metabolic function and digestive health. The popular legumes provide complex carbohydrates that promote sustained energy levels and help manage weight. They are also rich in minerals like iron, magnesium, and potassium, which support bone health, reduce fatigue, and help regulate blood pressure. 

20. Dates

After a quick nutritious boost? Reach for dates. They are high in natural sugars, providing a quick source of energy that can help combat fatigue, and are also rich in fibre, supporting digestive health and helping to regulate blood sugar levels. The fruit also contains vitamins such as vitamin B6 and pantothenic acid, which contribute to energy metabolism and reduce feelings of tiredness. 

21. Berries

Berries are rich in antioxidants, such as vitamin C and polyphenols, which help reduce inflammation and oxidative stress. They are low in calories and carbohydrates but high in fibre, aiding in digestion, supporting weight management and regulating blood sugar levels. They also contain vitamin K, which supports bone health, and potassium - important for heart health and blood pressure regulation. 

22. Broccoli

If you're looking for a nutritious vegetable for dinner, you'd do well to add broccoli to your plate. The vegetable is high in dietary fibre, which supports digestive health and helps manage weight, and it's also rich in vitamins C and K - essential for immune function and bone health, respectively. It also contains folate, which supports energy metabolism, and potassium - which is important for heart health and blood pressure regulation. 

23. Grapes

Grapes are high in antioxidants like resveratrol, which evidence has found can help reduce inflammation and support heart health. They also contain vitamins such as vitamin C, which boosts immune function, and vitamin K - crucial for bone health. They also provide dietary fibre, promoting digestive health and helping to regulate blood sugar levels.

24. Avocado

Give your toast a nutritious upgrade with avocado. The fruit is high in monounsaturated fats, which support heart health and may help reduce inflammation, according to research. It is also a good source of fibre, aiding in digestion and promoting satiety, and serves up vitamin E - important for skin health and immune function - and vitamin K, crucial for bone health. 

25. Kale

Kale is exceptionally rich in vitamins K, A and C, which support bone health, immune function and skin health respectively. The vegetable also provides folate, essential for energy metabolism and cognitive function, and it is high in fibre - which aids digestion and promotes satiety, which can help manage weight during menopause. 

26. Almonds

Grazing on almonds will provide an excellent source of healthy fats, including monounsaturated fats and omega-3 fatty acids, which support heart health and reduce inflammation. They are also high in protein and fibre - which promote satiety, aid in weight management and support muscle maintenance - and provide essential vitamins and minerals such as vitamin E, magnesium and calcium, which support bone health and immune function. 

27. Chicken

Chicken is a source of high-quality protein, essential for muscle maintenance, immune function and metabolic health. It also provides vitamins such as B6 and B12, which support energy production and nerve function and is low in saturated fat -compared to red meats - which promotes heart health. Additionally, it contains minerals like iron and zinc, important for energy metabolism and immune function. 

28. Plums

They might not be your first choice from the fruit bowl, but plums are high in vitamins A, C and K - which support immune function, skin health and bone strength, respectively. They are also a good source of dietary fibre - aiding digestion and promoting satiety - and contain antioxidants such as polyphenols, which research has found may help reduce inflammation and protect against oxidative stress. 

29. Apples

Apples are rich in dietary fibre - which promotes digestive health, aids in weight management and helps regulate blood sugar levels. The fruit is also packed with antioxidants, including vitamin C, which supports immune function and collagen production for skin health. Additionally, it provides natural sugars for quick energy - making it a great snack option.

30. Green tea

Swap your mug of coffee for some green tea. It is rich in antioxidants - particularly catechins like EGCG - which there's evidence can help reduce inflammation and protect cells from oxidative stress. The hot beverage also contains caffeine, which can provide a mild energy boost and improve alertness.

31. Chia seeds

Chia seeds are rich in fibre - serving up both soluble and insoluble fibres that support digestive health and help regulate blood sugar levels. They are also high in omega-3 fatty acids, which help reduce inflammation and support heart health, and provide protein - essential for muscle maintenance and metabolic function. What's more, they contain calcium, magnesium and phosphorus, which support bone health and may help reduce the risk of osteoporosis.

32. Black tea

For an afternoon pick-me-up, make yourself a cup of black tea. It contains antioxidants, such as theaflavins and catechins, which help reduce inflammation and protect cells from damage caused by free radicals. The drink also contains caffeine, for a mild energy boost, and may help support cardiovascular health by promoting healthy cholesterol levels and improving blood vessel function.

You probably haven't thought much about foods to eat after menopause. With the focus on looking after female health during this important transitional time, it can be easy to forget that nutrition is just as important once hormone levels have settled.

Indeed, after this life stage, women remain at an increased risk for several health conditions due to the permanent drop in oestrogen levels. Maintaining a healthy, balanced diet becomes crucial for bone as well as heart health, along with weight management and cognitive function, while also balancing out mood. 

As such, eating well during this midlife period is key not just for looking after physical and mental wellbeing in the present, but also for protecting your body for the future. We've compiled the best nutrient-dense whole foods to add to your shopping list...

32 foods to eat during menopause

1. Avocado

Avocado packs a nutrient-dense punch ideal for post-menopausal needs. The fruit serves up heart-healthy monounsaturated fats, fibre, potassium to control blood pressure, vitamin K for bone health, and antioxidants like vitamin E that may aid cognitive function. Add to toast or throw in a salad.

2. Kale

Leafy greens like kale are important for women's diets after the menopause. The vegetable is packed with calcium and vitamin K for bone health, folate for cognition, vitamin C as an antioxidant, and fibre for digestion. What's more, it is low-calorie and filling, making it ideal if healthy weight management is your goal.

3. Chia seeds

Chia seeds are tiny nutritional powerhouses post-menopause. Just a small serving provides plenty of fibre for digestion, calcium for bone health, omega-3s for the heart and brain, protein for muscle, and antioxidants to reduce inflammation. Sprinkle them on yoghurt or soak them overnight for chia seed pudding.

4. Almonds

After a nourishing snack for on-the-go? A handful of almonds provides heart-healthy fats, fibre for digestion, plant protein for muscle health, calcium for bone strength, and vitamin E as an antioxidant for cognitive support. You can also sprinkle the nut on yoghurt or add it to baking recipes.

5. Chicken

Chicken is a smart idea if you're unsure what to have for dinner. It provides plenty of lean protein that will preserve muscle mass and enhance satiety, as well as selenium for reducing inflammation, niacin for brain health, and vitamin B6 for energy. It is also an incredibly versatile ingredient - roast it at the weekend, or consume it in a salad or sandwich for weekday lunches.

6. Plums

Mix things up in the fruit department by opting for plums. They are ideal for post-menopause nutrition, being high in fibre for good digestion and fullness. Additionally, the fruit contains vitamins C and K for immunity and bones, potassium for blood pressure, and anti-inflammatory antioxidants. Enjoy them fresh on their own, or add them to a crumble for a nourishing sweet treat.

7. Apples

Apples are a nutritious addition to your grocery shop, whatever life stage you are at. However, there are many nutritional qualities that make them important in midlife - including lots of fibre for digestion, vitamin C for immunity, potassium for blood pressure, and polyphenol antioxidants that reduce inflammation.

8. Berries

A handful of berries makes a juicy snack on its own or a yummy yoghurt topping. However, further still, the fruit can pack a nutritional punch post-menopause. There's fibre for fullness and digestion, vitamin C for immunity, manganese for bone health, and antioxidants - which studies have linked to a reduction in inflammation and disease risk. 

9. Grapes

Grapes deliver fibre for digestion and satiety, vitamins and manganese for bone health, along with anti-inflammatory antioxidants. Their low-calorie content plus high nutrient density makes them an ideal snack post-menopause.

10. Cereal

A bowl of cereal can serve up fibre for good digestion and fullness, as well as calcium and vitamin D for bone health. The breakfast staple also often contains iron to prevent anaemia, and B vitamins for energy and cognition post-menopause. However, not all cereals are created equal - it's important you choose a variety that is vitamin-fortified, high-fibre and whole-grain to provide a nutrient-dense start to the day.

11. Broccoli

Broccoli is high in calcium and vitamin K, which are crucial for maintaining bone health and preventing osteoporosis, a common concern after menopause. The vegetable also contains significant amounts of fibre, which aids in digestion and helps maintain a healthy weight. Additionally, it is a good source of antioxidants and phytonutrients, including sulforaphane, which can help reduce inflammation.

12. Kefir

You may know kefir best as a gut-friendly food, but it's also particularly helpful after the menopause. It is a great source of calcium and vitamin D, both of which are essential for maintaining bone density and reducing the risk of osteoporosis, and it also contains probiotics - which promote that aforementioned gut health - enhance digestion and boost the immune system. 

13. Strawberries

Strawberries are rich in antioxidants like vitamin C, which supports immune function and skin health. The fruit also provides plenty of fibre, aiding in digestion and helping to maintain a healthy weight. Additionally, the high levels of folate and potassium contribute to heart health by helping to regulate blood pressure. 

14. Tomatoes

Add tomatoes to your meals where possible. They are high in antioxidants, particularly lycopene, which can help reduce the risk of chronic diseases such as heart disease and certain cancers, and also serve up plenty of vitamin C - which supports immune function and skin health-  and potassium, which aids in regulating blood pressure.

15. Sauerkraut

Sauerkraut is high in probiotics - which support gut health, enhance digestion, and boost the immune system. The popular fermented food is also a good source of vitamin K, essential for bone health and preventing osteoporosis, which is a common worry after menopause. Additionally, it provides vitamin C, which aids in collagen production and skin health.

16. Chickpeas

Whether whipped up into hummus or added to a stew, chickpeas should become a regular in your dishes. The nourishing pulse is high in protein and fibre - which help maintain muscle mass, support digestion, and promote a feeling of fullness, aiding in weight management. It is also a good source of calcium, magnesium and phosphorus, which are essential for bone health and preventing osteoporosis. 

17. Oats

Oats, which can be consumed in porridge for a warming breakfast, are high in soluble fibre - particularly beta-glucan - which helps lower cholesterol levels and supports heart health. They also provide complex carbohydrates, which help maintain stable blood sugar levels, reducing the risk of type 2 diabetes. 

18. Juice

Look out for orange juice fortified with vitamin D. The nutrient is essential, alongside calcium, for maintaining bone health and reducing the risk of osteoporosis. Additionally, the drink contains naturally high levels of vitamin C - which supports immune function and collagen production, promoting skin health - and the addition of folate aids cell regeneration and heart health.

19. Quinoa

Quinoa is a complete protein - containing all nine essential amino acids - which helps maintain muscle mass and overall metabolic health. The grain is also high in fibre, promoting healthy digestion and aiding in weight management. It also provides significant amounts of magnesium and phosphorus, essential for bone health and reducing the risk of osteoporosis. 

20. Brown rice

Try something new the next time you cook by swapping white rice for brown. It is high in fibre - which aids in digestion and helps maintain a healthy weight - while also being a good source of magnesium and phosphorus, essential for bone health and reducing the risk of osteoporosis. Additionally, the grain provides complex carbohydrates, helping to maintain stable blood sugar levels and reducing the risk of type 2 diabetes. 

21. Eggs

Eggs are a great source of high-quality protein, essential for maintaining muscle mass and supporting overall metabolic health. They also provide important nutrients like vitamin D - which aids in calcium absorption for bone health and reduces the risk of osteoporosis - and also contain choline, crucial for brain function and memory, and are rich in vitamin B12, which supports energy levels and nerve function.

22. Brussels sprouts

Forget the festive associations of Brussels sprouts - they are an important component of a post-menopausal diet. The vegetable is rich in vitamin K, which supports bone health and reduces the risk of fractures and also provides plenty of vitamin C - an antioxidant that boosts immune function and supports collagen production for skin health. Additionally, they are a good source of fibre, aiding in digestion and promoting a healthy gut. 

23. Barley

Barley is high in dietary fibre - which aids in digestion, promotes satiety and helps regulate blood sugar levels. What's more, the grain also contains beta-glucan, a soluble fibre that helps lower cholesterol levels and supports heart health. It is, similarly, rich in magnesium and phosphorus, essential minerals for bone strength and maintenance, reducing the risk of osteoporosis. 

24. Hemp seeds

Sprinkle hemp seeds on your yoghurt or salad. They are a complete protein source, containing all essential amino acids necessary for muscle maintenance and metabolic health. What's more, they are rich in omega-3 and omega-6 fatty acids - which support heart health and reduce inflammation - and provide an excellent balance of soluble and insoluble fibre, aiding in digestion and promoting a healthy gut microbiome.

25. Soy milk

Soy milk is an ideal milk alternative for women to consume after menopause. The drink is a rich source of plant-based protein, which supports muscle maintenance and overall metabolic health. It also contains phytoestrogens called isoflavones, which may help alleviate menopausal symptoms such as hot flashes and support bone health by mimicking the effects of oestrogen. Look out for options fortified with bone-strengthening calcium and vitamin D.

26. Flaxseeds

After an easy way to boost the nutritional profile of your smoothies and porridge? Just add some flaxseed. It is rich in alpha-linolenic acid, a plant-based omega-3 fatty acid that supports heart health and reduces inflammation; and it's also high in fibre, which aids in digestion and helps regulate cholesterol levels. Similarly, they contain lignans - phytoestrogens that may help balance out hormone levels.

27. Mackerel

Mackerel is high in omega-3 fatty acids, which support heart health, reduce inflammation and may alleviate symptoms of depression and anxiety. The oily fish is a good source of protein - essential for muscle maintenance and metabolic health - and provides vitamin D, crucial for calcium absorption and bone health, which helps prevent osteoporosis. 

28. Yoghurt

You can't go wrong with yoghurt, either to start your day or as a snack. The dairy essential is a good source of calcium and vitamin D, crucial for maintaining bone health and reducing the risk of osteoporosis. It also contains probiotics - beneficial bacteria that support gut health, aid digestion and boost the immune system - and is a rich source of protein, which helps maintain muscle mass and supports metabolic function. 

29. Whole wheat bread

Whole wheat bread is high in dietary fibre - which supports digestive health, helps manage weight and regulates blood sugar levels. Swapping it in to replace white varieties, will also provide essential vitamins and minerals, including B vitamins that support energy metabolism and cognitive function. It is also a complex carbohydrate that provides sustained energy and helps maintain satiety.

30. Salmon

Load up on salmon in your fridge. It is a plentiful source of omega-3 fatty acids, which support heart health, reduce inflammation and may alleviate symptoms of depression and anxiety. The oily fish is also a good source of high-quality protein, essential for muscle maintenance and overall metabolic function, and provides vitamin D - crucial for calcium absorption and bone health, helping to prevent osteoporosis. 

31. Anchovies

Anchovies are rich in omega-3 fatty acids - which support heart health, reduce inflammation and may help alleviate symptoms of depression and anxiety. The oily fish also provide calcium and phosphorus - important minerals for bone health and reducing the risk of osteoporosis - and it's rich in vitamin B12, which is crucial for energy production and nerve function. 

32. Milk

Adding milk to your coffee or tea is a wise idea. It is a primary source of calcium and vitamin D, crucial for maintaining bone density and reducing the risk of osteoporosis, and also provides high-quality protein - which supports muscle maintenance and overall metabolic function. Additionally, it contains vitamin B12, essential for nerve function and energy production. 

Want to know about the key snacks you should avoid? We are often informed of the groceries we need to be getting enough of as part of a nutritious, balanced diet - but it's easy to forget about the foods that can be harmful to our bodies.

It's not that you should cut items out of your diet forever - because categorising snacks into 'good' and 'bad' can be detrimental to maintaining a healthy relationship with food. But there are certain things that should be enjoyed in moderation, rather than as a regular part of your daily routine, particularly if you're considering what to snack on when dieting.

As you'll find out, it's best to swerve snacks high in added sugars, unhealthy fats and excessive sodium. Instead, try to opt for whole foods like fruits, vegetables, nuts and seeds - including fuelling up on the high-protein low-calorie foods - which provide essential nutrients and support overall health. Are any of these in your kitchen cupboards?

32 snacks you should avoid

1. Crisps

Reaching for a bag of crisps might be convenient if you're feeling peckish, but there are a few reasons why you should swerve them where you can. Firstly, they are typically high in unhealthy fats - such as trans fats and saturated fats - which can raise cholesterol levels and increase the risk of heart disease. 

What's more, regardless of the flavour you choose, they also tend to contain a lot of sodium, which contributes to high blood pressure and fluid retention. Then there's the fact that they are high in calories - which is something to consider if healthy, sustainable weight loss is your goal.

2. Rice cakes

Rice cakes are often marketed as a 'healthy' versatile snack, ready to be jazzed up with a topping of your choice. However, they aren't quite what they seem - because they are high in refined carbohydrates, which can cause blood sugar levels to spike quickly and may lead to energy crashes. 

They are also often low in fibre and protein, which means they may not keep you feeling full for long - risking you wanting to snack more. Some varieties may also contain added sugars or salt.

3. Flavoured yoghurt

While flavoured yoghurts may seem like a good option to snack on between main meals, they often come packed with added sugar and artificial flavourings. There is evidence that these additives can raise the calorie content.

Further still, unlike Greek yoghurt or other plain types, they may lack probiotics that have been found by research to be key to gut health. Additionally, some varieties may have a lower protein content, causing you to miss out on muscle-boosting and fullness-aiding benefits.

4. Protein bars

Protein bars are often marketed as a nutritious snack choice thanks to their higher levels of the key macronutrient. However, one big downside is the fact that shop-bought ranges are usually highly processed - frequently containing added sugars, artificial sweeteners and unhealthy fats.

What's more, some protein bars may also have high levels of carbohydrates, which can cause spikes in blood sugar levels - especially if they are not balanced with enough fibre and protein. This can cause them to not be as satiating as some other whole-food snacks.

5. Sweets

They are a tempting quick fix, but sweets should only be a very occasional part of your diet. This is mainly because, as you are probably aware, they are typically high in added sugars and low in nutritional value due to a lack of essential vitamins and minerals. 

Eating them can lead to rapid spikes and crashes in blood sugar levels, which can contribute to feelings of fatigue, irritability and cravings for even more sugar. However, as well as these short-term effects, research has also linked them to a long-term increased risk of obesity, type 2 diabetes and dental issues. 

6. Chocolate

Chocolate has long been a popular sweet treat - but there are several reasons why you should keep consumption to a minimum. Milk varieties often contain high amounts of sugar and saturated fats, as well as additives and preservatives that can be harmful to health when consumed in large quantities. 

This contrasts with dark varieties, which research has found may have nutritional benefits due to their richer antioxidant levels. This is why you should look out for a higher cocoa content - 70% or more - where possible.

7. Cereal

Pouring yourself a bowl of the breakfast staple might seem like a quick way to keep hunger at bay. However, many cereals serve up high levels of added sugar and refined carbohydrates - which can lead to rapid spikes and crashes in blood sugar levels, contributing to feelings of hunger and fatigue shortly after eating. 

Additionally, depending on which box you choose, they may lack sufficient amounts of protein and fibre, which are essential for feeling full and maintaining steady energy levels. Some may also contain artificial colours, flavourings and preservatives, which research has found can have negative effects on overall health when consumed regularly.

8. White toast

A slice of toast is a go-to snack - but it could be impacting your healthy diet. If you use white bread, it is made from refined flour, meaning it has been stripped of most of its fibre and nutrients during processing. This leaves it with a high glycemic index, causing a rapid spike in blood sugar levels when you eat, which is then followed by a quick drop that can trigger further feelings of hunger.

Additionally, because of the processing, white bread lacks the fibre found in whole grain options, which is key for digestive health and regulating those aforementioned blood sugar levels. The lower fibre content also means it's less satiating compared to whole-grain bread.

9. Biscuits

They are a common addition to an afternoon tea break, but avoid snacking on biscuits where possible. They are typically high in refined carbohydrates, sugars and unhealthy fats - and there's evidence that these components can increase cholesterol levels and the risk of heart disease.

Biscuits can also be high in calories without providing substantial nutritional value. Indeed, they are usually low in fibre and protein, both of which are important for satiety and maintaining steady blood sugar levels. 

10. Crackers

Because they are not particularly sweet, crackers may seem like a better snack choice, especially because they can be topped with a variety of ingredients. However, they often lack nutritional value due to their high refined carbohydrate content and low fibre levels.

Indeed, they are low in protein and healthy fats, making them less filling and more likely to spike blood sugar levels. They can also be high in sodium and may contain added sugars or unhealthy fats.

11. Ice-cream

There's nothing like stopping off for an ice cream on a hot day - however, avoid making it a regular occurrence. Regardless of flavour, it tends to be high in sugar and calories.

Further still, ice cream is also high in saturated fats, which research has found can raise cholesterol levels and potentially lead to heart disease. There is also a lack of essential vitamins, minerals and fibre - offering little nutritional value - and some varieties also may contain artificial additives and preservatives.

12. Cake

Leave cake for special occasions like birthdays. Routinely nibbling on a slice can negatively impact your health, since the dessert is typically high in sugar, unhealthy fats and refined carbohydrates - which can lead to spikes in blood sugar levels followed by crashes - causing feelings of fatigue and cravings for more sugary foods. 

What's more, cake often lacks essential nutrients like fibre, vitamins and minerals - serving up empty calories without providing significant nutritional benefits. Then there's the fact that some may contain artificial additives, preservatives and trans fats.

13. Pastries

Pastries - such as cinnamon buns and croissants - may seem like an easy snack to pick up on your coffee break, but you shouldn't make eating them a habit. They often contain trans fats and saturated fats, which can raise cholesterol levels and increase the risk of heart disease.

Additionally, pastries tend to be calorie-dense and lack essential nutrients like fibre, vitamins and minerals. Additionally, their high sugar content may lead to energy crashes, which certainly won't help you tackle that afternoon to-do list.

14. Halloumi fries

While the Greek cheese can be a tasty addition to a meal, halloumi fries - often served as a snack in restaurants - are usually deep-fried, which increases their calorie and fat content significantly.

Halloumi fries are often high in saturated fats and sodium, which can contribute to heart disease and high blood pressure. They also lack essential nutrients such as fibre, vitamins and minerals - making them something to enjoy only occasionally when dining out.

15. Salted nuts

Nuts are often presented as a healthy snack - as long as they're not of the salted variety. This is because excessive sodium intake can lead to high blood pressure, which is a risk factor for heart disease and stroke.

Additionally, while nuts themselves are nutritious and rich in healthy fats, protein, and fibre, the added salt in some kinds can potentially lead to over-consumption. Choosing unsalted or lightly salted nuts allows you to enjoy their health benefits without the drawbacks of excessive sodium intake.

16. Vegetable crisps

Don't be fooled that vegetable crisps are as healthy as they first seem. They are often fried or baked in unhealthy oils, which can increase their calorie and fat content. This means that despite being made from vegetables, consuming them too frequently can raise cholesterol levels and increase the risk of heart disease. 

Additionally, vegetable crisps may contain added salt to enhance the flavour, leading to higher sodium intake - which can contribute to high blood pressure and other health issues. They also tend to lack the fibre and nutrients found in fresh vegetables, which is why consuming enough of the real deal is important.

17. Meat slices

Whether ham or salami, eating slices of meat from a charcuterie board should be kept to a minimum. This is because they can be high in unhealthy fats - depending on the type of meat and how it is processed - and high consumption has been linked to increased cholesterol levels and a higher risk of heart disease. 

Additionally, processed meat slices often contain added sodium and preservatives, which can contribute to high blood pressure and other cardiovascular issues. What's more, some processed meats may contain nitrites and nitrates, which are compounds that research has linked with an increased cancer risk. 

18. Pretzels

Pretzels should be a snack enjoyed from time to time. They are high in refined carbohydrates, leading to rapid spikes in blood sugar levels that can increase hunger and cravings. 

What's more, they are low in fibre, which means they do not provide lasting satiety and may contribute to overeating. The high sodium levels can also elevate blood pressure and pose risks to heart health. 

19. Nutella

It is a popular snack topping, but the sweet spread isn't something to consume on the regular. This is because it primarily consists of sugar and palm oil, which are its main ingredients after hazelnuts and cocoa, leading it to contain high amounts of sugar and unhealthy fats.

Nutella is also low in protein and fibre, which are essential for satiety and maintaining steady blood sugar levels. Meanwhile, its sugary nature can cause rapid spikes and crashes in blood glucose levels, leading to increased cravings and energy crashes. 

20. Fizzy drinks

Reaching for a fizzy drink - either on its own or with some food - is a popular feature of many snack breaks. However, whether cola or lemonade, they are typically high in sugar or artificial sweeteners.

Regular consumption of fizzy drinks has been linked by research to an increased risk of type 2 diabetes, heart disease and dental problems. Even diet or zero-calorie versions, which contain artificial sweeteners, may have negative effects on metabolism and appetite regulation. 

21. French fries

French fries can make a yummy snack when you're dining out, but they are often deep-fried in unhealthy oils, which increases their calorie and fat content significantly. These oils may contain trans fats or excessive amounts of saturated fats, which can raise cholesterol levels and increase the risk of heart disease. 

They are also high in refined carbohydrates, which can lead to rapid spikes in blood sugar levels and subsequent crashes, leaving you feeling hungry shortly after consuming them. Additionally, there's evidence that the frying process can produce harmful compounds like acrylamide, which is a potential carcinogen. 

22. Pizza

Picking up a pizza slice - whether as a leftover from your fridge or on the go - is something to do only occasionally. This is because the dish is typically high in calories, unhealthy fats and sodium. 

Sometimes, it's down to particular ingredients. For instance, processed meats like pepperoni or sausage - which are high in saturated fats and sodium - can contribute to elevated cholesterol levels and increased risk of heart disease. Similarly, the cheese on pizza can also be high in saturated fats and calories.

23. Coffee

Where possible, avoid using your coffee as a snack. While, in moderation, it can be part of a healthy diet for many, excessive consumption can lead to issues like jitteriness, anxiety and disrupted sleep patterns, particularly when consumed later in the day. 

What's more, coffee's acidity may exacerbate digestive problems or worsen acid reflux for some people. Additionally, adding sugar, flavoured syrups or certain milks or milk alternatives, can increase calorie intake.

24. Chicken nuggets

Chicken nuggets are a snack that should be enjoyed only from time to time. They are often heavily processed and high in unhealthy fats, sodium and calories, and they also tend to contain additives, preservatives and fillers to enhance their flavour and texture.

Since they are also usually deep-fried in oils that may contain trans fats, eating too many chicken nuggets can raise cholesterol levels and increase the risk of heart disease. The fact they also generally lack essential nutrients is another reason to keep consumption to a minimum.

25. Cookies

If you're after something sweet, cookies can be a go-to snack - but beware of their health effects. They often contain added sugars and unhealthy fats, which can raise cholesterol levels and increase the risk of heart disease. 

Additionally, consuming them regularly can lead to energy crashes and cravings for more sugary foods due to their high glycemic index.

26. Milkshake

Whether strawberry or banana flavour, milkshakes may be a less-than-ideal regular snack. They are often made with ice cream, whole milk or cream, all of which are rich in saturated fats that can raise cholesterol levels and increase the risk of heart disease. 

Additionally, milkshakes tend to be loaded with added sugars. Drinking them regularly can lead to excessive calorie intake without providing essential nutrients like vitamins, minerals or fibre. 

27. Doughnuts

Doughnuts are typically high in unhealthy fats, sugar and refined carbohydrates. They are generally deep-fried in oils that may contain trans fats, which can raise cholesterol levels and increase the risk of heart disease. 

They are also often loaded with added sugars. Consuming them regularly can lead to energy crashes and cravings for more sugary foods due to their high glycemic index.

28. Hot dog

They may be delicious, but hog dogs are a snack that should generally be avoided. Often the sausage is made from meat packed with additives, preservatives and high levels of sodium. 

Furthermore, hot dogs tend to be high in saturated fats and calories. Their processed nature means they lack essential nutrients and fibre found in whole, unprocessed foods.

29. Fruit juice

Fruit juice can be an important addition to a healthy diet, and drinking it in moderation provides essential nutrients. However, when fruit is juiced, it loses the fibre content found in whole fruits - which helps to slow down the absorption of sugars and contributes to feelings of fullness - meaning it can cause rapid spikes in blood sugar levels, similar to sugary beverages.

This can lead to increased hunger shortly after consumption and may contribute to weight gain and insulin resistance over time. Additionally, some varieties may contain added sugars or sweeteners, further increasing their calorie content.

30. Burger

There are several reasons why burgers do not make an ideal snack. They typically contain a beef patty that may be high in saturated fats, which can raise cholesterol levels and increase the risk of heart disease. 

Additionally, burgers are often served with high-calorie toppings - like cheese, bacon, and mayonnaise - further adding to their calorie content. The refined carbohydrates in burger buns may also cause spikes in blood sugar levels.

31. Trail mix

Trail mix often contains nuts, seeds and dried fruits. While these are nutritious and rich in healthy fats, protein and fibre - leading it to be widely considered a 'healthy' snack - they are also calorie-dense. 

What's more, sometimes there can be chocolate or sweets added in. This can increase the sugar content, which research has found can lead to energy crashes and cravings for more sweet items.

32. Sandwich

Snacking on a sandwich is a popular choice. However, depending on the filling, they can be high in refined carbohydrates, unhealthy fats, sodium and calories.

Additionally, sandwich breads are often made from refined grains, lacking the fibre and essential nutrients present in whole grains. What's more, condiments such as mayonnaise or sauces can add extra calories, unhealthy fats and sodium.

We often think of food as nourishment, a way to 'stay full' so we can go about our day, or as a source of enjoyment. Yet, food can also have a huge influence on unexpected processes in the body - especially those involving our hormones. 

Cortisol is one of our stress hormones. When our brains detect danger - whether real or imaginary - we have what's known as a 'fight or flight' response, which then triggers the release of cortisol into the bloodstream. It's a response that can keep us out of danger but everyday minor stresses and even some foods can also trigger the release of this hormone - and the signs of high cortisol aren't pleasant. 

Eating high-quality carbohydrates, low-fat dairy products, and plenty of fruits and vegetables may be one of the best ways to lower your cortisol levels. But which ones should you choose? 

Spinach

Spinach and other leafy green vegetables like kale are excellent additions to your diet to maintain healthy cortisol levels as it's a food rich in magnesium - and all the benefits that come with it.

Studies by the University of Innsbruck show that low-magnesium diets had a direct anxious behaviour. So, the researchers theorised that including foods rich in magnesium in your diet - such as spinach - may help lower stress levels and help induce a calm state.

Oysters

Though perhaps not on your regular shopping list, oysters are another nutrient-rich food for those who want to work on lowering their cortisol levels. Best eaten by the sea on a sunny weekend, of course.

Oysters are rich in zinc, which studies from Shahid Chamran University show is an effective mineral for helping to lower anxiety levels and decrease stress. It does this in part by acting on the γ-aminobutyric acid (GABA) system, which is found in the central nervous system - the same system that controls the 'fight or flight' response.

Asparagus

You'll often find asparagus on the list of vegetables to prioritise in your diet - and for good reason. It's rich in vitamins E and K and it's proven to be beneficial for your gut health, which plays a major role in how your brain responds to stress. 

Research shows it acts as a functional food - meaning it has "health-giving" properties - and works as an anxiety reliever. The Chinese government has even approved asparagus extract for this use, so you don't even need to eat the whole vegetable to reap the benefits, just the juices. 

Mackerel

If fish isn't part of your regular diet and you're struggling with signs of high cortisol, you may be missing a trick. Many studies have shown that high levels of cortisol are linked to low levels of omega-3s, a type of fat you can only get from your diet.

Mackerel is one of the best sources of omega-3. These small fish can be purchased fresh or tinned, and they contain 4,580mg of omega-3 per 100g serving - much more than the minimum daily recommendation in the UK. 

Chamomile

Chamomile is a popular supplement and herbal tea, famous for its calm- and sleep-inducing benefits. But these aren't just old wives tales, although the herb has been used in medicine for thousands of years. There's plenty of evidence to suggest that chamomile has a real effect on our cortisol levels.

A study from the University of Pennsylvania, for example, found that chamomile extract contributed to a "meaningful reduction" in symptoms of anxiety in research participants over eight weeks - a rate comparable to some anti-anxiety drugs.

Kefir yogurt

By now, we know that our gut can seriously influence our health for better or for worse and having a healthy gut has a direct link to better mental and physical health. Research from Ohio State University reveals a connection between our gut microbiome and our stress levels so by improving gut bacteria you may be able to influence your cortisol levels positively.

There are many gut-healthy foods out there but kefir yogurt - and other fermented foods - is one of the best as it's rich in probiotics. 

Salmon

Salmon is one of the best foods to lower cortisol - but it's so nutrient-dense that it can do wonders for all areas of health. It's also a very versatile fish and you can eat it in many different ways to suit your diet. 

It's rich in omega-3s, which can help lower our stress levels and contains large amounts of vitamin D, B vitamins, and selenium, which are also all useful for maintaining healthy hormone levels.

Tumeric

Tumeric is one of the so-called 'healing herbs' - a group that also includes ginger, garlic, chamomile, and ashwagandha. These are known to help lower cortisol levels and increase resilience to stress. 

Curcumin is the active compound in tumeric that does this. It affects levels of serotonin and dopamine, two other brain chemicals that control human mood and behaviour, lowering stress and boosting good feelings. 

Oats

Oats are one of the traditional breakfast options - and for good reason. Not only are they filling - meaning you're less likely to crave sugar-rich foods during the day that can work to spike cortisol levels - they are a wholegrain, one of the best foods for lowering cortisol levels. 

Whole grains have all sorts of benefits for the body that can positively contribute to healthy hormone levels, with research from the University of California concluding that these carbohydrates can help to reduce the amount of cortisol circulating in the body and "dampen" our stress-related response to elevated cortisol. 

Chicken

Chicken is a protein-rich meat, complete with amino acids that not only help us maintain muscle mass, but also aid in the production of hormones like serotonin. Otherwise known as the 'happy hormone', serotonin works to improve our mood - and importantly, it counteracts the temporary effects of cortisol. 

So, the next time you're stressed out and craving a takeaway, opt for a protein-rich meal with chicken instead. 

Kimchi

There is a strong link between our brain and gut health, known as the gut-brain axis. While researchers aren't fully clued up on why this connection exists, they know there is one since gut health has a proven, direct impact on mental and physical health. Research shows that those with more 'bad' bacteria in the gut are likely to have higher cortisol levels and experience more feelings of stress, for instance. 

Kimchi, along with other fermented foods like sauerkraut and kefir yoghurt, can help the gut maintain a healthy balance of so-called 'good' and 'bad' bacteria. 

Rhodiola

Rhodiola is one of the best foods to lower cortisol but many people have never heard of it. It's a flowering plant that offers herbs and extracts. 

The herb is what is known as an adaptogen - a natural product that's believed to stimulate resistance to physical and emotional stress. While the evidence on these is limited, there is plenty of anecdotal evidence on the benefits of these herbs. 

Some research does suggest that rhodiola extract may help protect the body's cells from stress-induced damage and regulate heart rate. 

Wholewheat cereal

Whole grains are one of the best foods to lower cortisol levels as they provide protective benefits for the body. As well as helping to reduce levels of cortisol circulating in the blood, these grains - which wholewheat cereal is one of - are naturally high in tryptophan. This is an essential amino acid that's important for producing serotonin in the body, known as the 'happy hormone'.

Wholewheat cereal includes Shredded Wheat, Weetabix, Bran Flakes, and puffed wholegrains. However, look out for added sugars included to make the grains taste better. These are best avoided where possible.

Sardines

Sardines are small fish that often come preserved in tins. The tins tend to be relatively affordable, making it a great alternative to fresh fish like salmon or mackerel. Although, you can buy sardines fresh as well.

In just 100g of canned Atlantic sardines, you can expect to find 982mg of omega-3 - almost double the minimum recommended daily amount in the UK. Omega-3 is a type of fat you can only get from your diet and several studies have suggested a link between high anxiety levels and low omega-3 diets. 

Pitta bread

Pitta bread is another wholegrain, provided you opt for the variety made with brown flour rather than white. This versatile type of bread is great for making sandwiches with and can be a good accompaniment to salads and soups too. 

If you can find pitta bread made with rye instead of flour then even better, as this grain is rich in phytochemicals - antioxidants that can help prevent stress-induced cell damage.

Kombucha

The gut and the brain are linked via a gut-brain connection known as an 'axis'. It's a network of nerves, chemical messengers in the brain, and microbes in the gut. Research suggests that maintaining a 'healthy' gut microbiome, i.e. a good balance of 'good' bacteria and 'bad' bacteria is key to good mental and physical health.

Much like kefir yoghurt and sauerkraut, kombucha is an excellent nutritional source for the gut as it contains antioxidants and live bacteria called probiotics, which boost the health of cells in the intestines. 

Brown rice

Brown rice is best over white varieties if you're looking to lower your cortisol levels. As a wholegrain food, it can help to limit the amount of cortisol circulating in the bloodstream. These grains are also very high in pyridoxine - a type of vitamin B. 

Also known as the 'anti-stress" vitamin, pyridoxine specifically helps regulate the cortisol production when we're under pressure. 

Kale

Rich in magnesium, one of the best nutrients to help lower your cortisol levels, kale is a choice to reap added health benefits from your meals. Magnesium helps to keep the body's stress levels in check by controlling certain neurotransmitters in the brain linked to our mood. It's also rich in dopamine-boosting folate, another important nutrient. 

It can also help you sleep - one of the key influencers on cortisol levels. The less good-quality sleep you have, the higher your cortisol levels are likely to be, according to research from the University of São Paulo.

Brussel sprouts

Brussel sprouts are more than a seasonal favourite - they are packed with health benefits. These mini cabbage-looking vegetables can help support your heart health, research shows, and your gut health. Gut health and brain health go hand-in-hand - if the balance of 'good' bacteria and 'bad' bacteria in the gut is off then you may be prone to higher cortisol levels. 

There's also an impressive 80mg of dopamine-inducing folate in just 80g of brussell sprouts, an important mineral that can help counteract cortisol levels in the body.

Wholemeal crackers

When dealing with high cortisol levels, it's best to eat a balanced diet rather than restrict your food intake. In fact, research shows that many people's cortisol levels rise when they take on a restrictive diet - even without meaning to.

If you're under pressure, you may forget to eat. Having crackers on hand (wholegrain or oatcakes, of course) is a good way to keep your energy levels up and stress levels down.

Anchovies

Anchovies, with their salty taste and unique texture, may not be to everyone's liking. But if you are a fan of these small fish then we have good news for you - they may help to lower your cortisol levels as they're rich in omega-3s, niacin, and selenium, all of which can help keep your hormones healthy.

In 100g of tinned anchovies, there is 2,053mg of omega-3s. That's well over what one person should consume as a minimum in the UK every day. 

Quinoa

Quinoa is a whole grain full of fibre, protein, plant compounds, and other essential nutrients - including magnesium, vitamin E, folic acid and zinc. Those who are deficient in magnesium in particular may find themselves to be more irritated, nervous, and stressed out than they normally would be, but all of these nutrients offer both mental and physical health benefits.

It's also a great alternative to white pasta, rice, and couscous. 

Bulgur wheat

Bulgur wheat is a great alternative to white pasta, rice, couscous, and can be a more favourable texture than quinoa. It also comes packed with cortisol-lowering health benefits, as it's rich in nutrients like magnesium and vitamin B. 

While magnesium helps to control the neurotransmitters in the brain linked to mood, B vitamins like niacin and thiamine can support health brain function and sustain your energy levels.

Walnuts

Next time you open a bag of mixed nuts, make sure you get all the walnuts as these nuts are great for helping to lower your cortisol levels. 

Walnuts are a good source of an omega-3 fatty acid called alpha-linolenic acid (ALA), which helps to reduce inflammation around the body's major arteries - especially the heart. This lowers the risk of diabetes in turn and can help to protect against the damaging effects of stress.

Flaxseed

Flaxseed is a great addition to porridge, fruit bowls, salads, and smoothies, being both easily digestible (provided it's ground) and a great source of so many nutrients. For those looking to lower their cortisol levels, it's a particularly good supplement.

Flaxseed has a good amount of fibre and magnesium, which has been proven to contribute to healthy cortisol levels. It also has a great omega-6 to omega-3 ratio, which is important as an imbalance of these two fatty acids can lead to inflammation in the body.

Eggs

Eggs are more than just a breakfast staple. Whether scrambled, fried, or boiled, eggs can be one of the best foods to lower your cortisol levels as they are rich in an amino acid called tryptophan. 

Tryptophan helps to create serotonin, a neurotransmitter otherwise known as the 'happy hormone' that's found in the brain, blood, and gut and helps to regulate our mood and stress levels. 

Barley grass

Barley grass is often found as a powder or as an ingredient in a supplement - like greens powder. As a powder, it has a slightly sweet, earthy taste that makes it a great addition to smoothies and shakes.

For those looking to lower their cortisol levels and improve their lifestyle, it's a great supplement food as it's rich in Gamma-Aminobutyric Acid (GABA) - a chemical that works in the brain to regular emotions and reduce symptoms of anxiety.

Chia seeds

Chia seeds are another easy supplementary food to add to your smoothies, porridge, salads, and regular meals. Don't let their small size fool you though - they come packed with plenty of health benefits.

These small seeds are very nutritious, being rich in magnesium (which has been shown to help improve sleep quantity), selenium, and omega-3s, all of which are beneficial for maintaining healthy hormone levels.

Olive oil

Food rich in monounsaturated fats, such as olive oil, has been found to suppress the release of cortisol. These are otherwise known as 'healthy fats' and include other plant oils too like avocado and canola oil.

However, it's best to have your olive oil fresh rather than use it in cooking to get the most out of it. 

Soybeans

Unless you know someone who regularly eats them, you may not be too familiar with soybeans. Their green cousin, edamame beans, tend to be much more popular. However, these protein-rich beans can help you maintain healthy cortisol levels thanks to their vitamin and mineral-rich components. 

So, consider adding a handful of the beans to your salads and soups. Alternatively, you can blitz them up in a food processor with a little garlic, lemon, and olive oil for a great alternative to traditional hummus - with extra benefits.

Onions

Onions - red over white, preferably - are one of the easiest foods to add to your meals and they may help reduce oxidative stress. Other research suggests they boost antioxidant levels in the body - and even help to reduce bone loss in later life.

Onions can also help improve your gut health, which is essential for maintaining good cortisol levels. 

Popcorn

Popcorn has natural antioxidant and polyphenol (i.e. plant) compounds that can help to reduce inflammation and aid production of heathy gut bacteria. 

Naturally, however, the popcorn should be natural in flavouring and without additional sugars or sweeteners. Adding these in can have the adverse effect and put more stress on the digestive system.

Painful at worst and always uncomfortable, bloating is one of the most disruptive digestive feelings we can experience. It's typically a feeling of fullness and pressure, and you may see your stomach swelling. 

Bloating can have simple causes, from eating certain foods that cause bloating and stress to more complex ones involving hormones. For most, a build-up of air in the colon is the root of the issue, says Sophie Medlin, a consultant colorectal dietitian. "Your colon is 1.5m long and wraps around the left-hand side of your pelvis, up under your ribs and down to your right pelvis. You can imagine how uncomfortable this will be when it's filled with gas," she says. 

Perhaps you don't have to imagine - according to research from the Cleveland Clinic, up to 75% of women experience bloating at least once a month. Here, we speak to the experts to reveal the most common triggers for this air build-up, the other causes of bloating to be aware of, and how to get rid of bloating quickly. 

What causes bloating?

1. Swallowing too much air when eating

Feel bloated after eating? "The cause of bloating can be as simple as eating too quickly," says Medlin, also the head of nutritional research at Heights - gut health supplements designed to support the brain and the gut. "The first thing to cause digestive bloating is consuming too much air when you're eating because you're rushing, not eating mindfully, or you're drinking lots of fizzy drinks."

The tiny gulps of air you take when eating and the bubbles from the fizzy drinks can get trapped in the colon and cause an uncomfortable build-up of air. 

2. Stress

If you're experiencing the signs of high cortisol levels and bloating, your issue may be down to stress - mental or physical. "When our gut bacteria changes due to stress or restrictive diets, for example, the balance of species can shift," says Medlin. "This means you’re more prone to rapid fermentation in the colon, leading to excessive gas production and bloating."

Taking on a restrictive diet that removes certain food groups or limits calories can cause undue stress on the body, both mentally and physically. Research from the University of California found that monitoring your diet is associated with more psychological stress (calorie counting, watching what you eat at a restaurant, and so on) and restricting calorie intake was found to increase daily cortisol levels.

"Bloating can also be made worse when we feel anxious because our diaphragm is pushed down and this causes our stomach to push out," she adds. 

3. Certain foods

Some bloat-inducing foods include onions, garlic, apples and pears, says Medlin. Eating these often or in larger quantities can cause a negative reaction in the digestive system. These fruits and vegetables contain fructans - soluble fibres that draw more water into the intestine. 

"A sign that your bloating is linked to the foods you’re eating is that it builds up throughout the day. If this is the case, it’s a good idea to see a registered dietitian who can support you in finding your food triggers and guide you to dealing with the underlying microbiome disruption, without cutting foods out and making the problem worse in the long run," says Medlin. 

However, it's not just the foods you should consider when looking at what causes bloating. "Many health supplements contain fermentable carbohydrates, such as inulin, GOS and FOS, which can add to the problem," says the dietitian. This does include some popular greens powders, so if you're thinking about trying these, be sure to check the label. 

4. Sugary foods

The small intestines don't have the enzymes needed to break down many (especially artificial) sugars and sweeteners in food. When this undigested food moves to the large intestine, bacteria can help break it down. However, this process causes gasses like carbon dioxide to form, which can cause bloating.

Sugary foods can also disrupt how some of our digestive hormones are produced. Motilin is a hormone released when we haven't eaten in a while. As a report by VA Medical Centre explains, it's a hormone that stimulates the small intestine, helping to move undigested food into the larger intestine, which would otherwise sit in the smaller intestine and cause discomfort. 

When we eat foods rich in sugar and fat, we produce less motilin, which can be what causes bloating. "Reduced motilin levels can slow intestinal movements, causing food to linger in the stomach and intestines longer than usual, leading to gas buildup and bloating," says Kocsis. 

5. Phases in the menstrual cycle

Bloating is a common symptom in certain phases of the menstrual cycle - especially during perimenopause. During perimenopause, identified by a change in your periods, hormones in the body are changing quickly and in flux. This can lead to higher levels of oestrogen at certain points, a hormone that causes the body to retain water, which leads to bloating. 

While hormone replacement therapy (HRT) can help with the problem, it can also be the cause for some people. So, if you are currently menopausal and taking HRT, this could also be the cause of the bloating. 

For those with a regular menstrual cycle, this is also an issue as oestrogen levels naturally elevate just before a period, which causes the same type of bloating.

6. Constipation

Temporary or frequent constipation is another common cause of bloating and can cause discomfort and pain in the abdominal area, since the longer a stool stays in your colon before passing, the more time bacteria has to ferment. The fermenting of the bacteria in the colon causes gas build-up, which causes bloating.

Medlin says: "If I see a patient who isn't having their bowels open daily and is complaining of bloating, we always deal with the constipation first. This is likely to relieve the bloating."

7. Disruption to digestive hormones

Hormones are another key cause of bloating as many of our essential hormones are made in the digestive system. Several factors go into how the production of these hormones is triggered - like sleep, for example. 

Not only does a lack of sleep cause physical stress on the body, elevating our cortisol levels and shifting the ratio of 'good' and 'bad' gut bacteria, but not getting a full night's sleep regularly enough impacts digestive hormones like ghrelin. This is the hunger hormone that signals to the brain that we need to eat. Sleep is one of the triggers for this hormone, per research by the University of Luebeck. When we don't get enough sleep, ghrelin levels tend to rise so we feel hungry when we're not. 

If we eat when we're sleep-deprived, research by Pennington Biomedical Research Center shows we're more likely to opt for high-sugar and high-fat foods. And as noted, eating these can lower motilin levels in the body - another important digestive hormone. 

"Various hormones produced in the digestive system, such as ghrelin, cholecystokinin (CCK), and motilin, also play a role in regulating hunger, satiety, and gastrointestinal motility," says Mike Kocsis, a hormone expert who works with Balance My Hormones, with over 20 years in the healthcare industry. "Imbalances in these hormones can affect we process food and how food moves through the digestive tract, which can be what causes bloating."

8. Digestive disorders

Bloating is one of the common symptoms of irritable bowel syndrome (IBS). The condition is diagnosed when the body can't undergo digestive processes as normal - often for unexplained reasons. 

IBS must always be diagnosed by a medical expert so be sure to visit your GP if you also have any of these symptoms, as well as bloating:

• Diarrhea 
• Constipation
• Nausea
• Vomiting
• Fever
• Bleeding
• Anemia 
• Unintentional or unexplained weight loss 

How to stop bloating

• Peppermint: "Peppermint tea and capsules help relax the gut muscles, sometimes making bloating feel better," says Medlin.
• Charcoal supplements: "Some people feel that charcoal tablets help as they absorb gas, but these must not be used long term or frequently because they absorb nutrients and medications too," she says. 
• Magnesium supplements: The benefits of magnesium know no end - along with being beneficial for sleep, magnesium has a laxative effect. If you're struggling with constipation-related bloating, it can be helpful. 
• Yoga: "Gut-directed yoga, hypnotherapy, and breathwork are all helpful for bloating," says Medlin. This could be as simple as a yoga workout every few days or doing yoga every day to help settle the digestive system. 
• Reduce stress: Identifying your stress triggers and working on how to lower cortisol levels is a good idea if you find yourself bloated regularly as it can be a vicious circle. "If we're stressed about bloating, the contraction of the diagram [which happens when you're stressed] can make it worse," she says. 
• Go for a walk: If you're feeling bloated after eating, go for a walk. Several studies show that walking after eating can alleviate bloating as the movement stimulates the stomach and intestines, helping food to move through the digestive system. 
• See a professional: "Longer term solutions to bloating include seeing a registered dietitian, who can help to find your food triggers," says Medlin. They may also recommend a good-quality probiotic. 

When to worry about bloating

Bloating is a very normal condition, the experts say. However, if you are waking up feeling bloated and it doesn't go away after a trip to the bathroom, it's best to visit a doctor as it may be a sign of something more serious.

"This can be a sign of gynaecological cancers. Painful bloating associated with acute diarrhoea which alleviates the bloating can be a sign of scar tissue in the bowel known as adhesions, and your GP should take this seriously," says Medlin. 

When you're feeling under the weather, having nutrient-rich foods on hand will keep your spirits up and contribute to the functioning of your immune system. The stronger your immune system, the quicker you'll be back in full health.

The best foods to eat when you're sick will be those rich in immune-boosting vitamins C, B6 and E - antioxidants that can protect the body from toxins and prevent inflammation in the body. It's also a good idea to eat plenty of protein and carbohydrate-rich foods, to keep your strength up.

Common vitamin-rich foods to eat when you're feeling ill include staples like eggs, nuts, and vegetables but there are so many to choose from. 

Oranges

Oranges are famously rich in vitamin C, with 53.2 mg per 100g of the citrus fruit. Per NHS guidelines, the recommended amount of vitamin C for a woman is 75 milligrams (mg) and 90 mg a day for men, so this is a great starting point. 

Tear into segments and serve with yogurt for a great vitamin-rich-filling snack to stay full if your appetite has gone. 

Bananas

When you're sick, it's important to eat foods that are high in carbohydrates but low in fibre - especially if you're dealing with digestive issues as a symptom. 

Bananas are perfect for this - they are bland in flavour, rich in complex carbohydrates, and contain many essential nutrients, without being tough to digest.

White pasta

Plain white pasta is an excellent food to eat if you're feeling sick - especially if you're feeling nauseous or having digestive discomfort. It's very bland, so it sticks with the BRAT principle for eating for nausea.

BRAT stands for bananas, rice, applesauce, and toast - four foods that meet this criteria as they are rich in carbohydrates, low in fibre, and bland in taste. 

Eggs

Eggs are the perfect food to eat when you're sick - although the smell may be a little hard to stomach if you're nauseous. 

Not only are they rich in protein, which can keep you full if you've lost your appetite, but they are gentle on the digestive system. Pair with plain wholemeal bread and butter for a simple meal. 

Baked chicken

Chicken is one of the best foods you can have if you're sick, regardless of whether it's a seasonal cold or a stomach bug.  Baking it, rather than roasting or frying, keeps the recipe simple. This lean meat is rich in protein at 28g per 100g of chicken, meaning it can help keep you full so you don't have to eat as much. 

Chicken is also rich in cysteine, an amino acid that has antiviral, anti-inflammatory, and antioxidant benefits, and can help to break apart mucus in the body, all of which are very useful if you've been hit with a cold.

Chicken noodle soup

Soup is always a good idea when you're feeling under the weather - and chicken noodle is one of the best. It's been the go-to for curing everything from dehydration to colds for generations for good reason. Not only is the chicken in the soup rich in protein and amino acids, but the combination of the meat and the water-based soup is a good source of electrolytes. 

Electrolytes, as a report by Lausanne University Hospital reveals, are nutrients the body needs to stay properly hydrated. You may be more at risk of dehydration when you're ill, so keeping these topped up is important. 

The soup's warmth can also help to reduce congestion in the sinuses. 

Strawberries

When you're feeling sick, whether it's a cold or minor food poisoning, getting enough electrolytes and staying hydrated is very important. Prioritising foods with a high water content, like strawberries, is one way to do this. 

Strawberries are also very rich in vitamin C and antioxidants, which can help support the immune system and give it the help it needs to repair the body.

Ginger

Ginger has been the go-to remedy for all kinds of stomach issues for hundreds - if not thousands - of years. Everything from morning sickness to minor food poisoning can be improved with this spice. 

It's also been known to help with migraines, colds, coughs, and other flu-like symptoms thanks to its high vitamin C content.

Jelly

If you're struggling to keep your food down or your throat is sore, jelly can help. It's very easy on the stomach as it contains very little active ingredients and is mainly made of gelatin. 

Jelly can keep your energy levels stable as it can help to regulate your blood sugar, and it's simple to make so an excellent choice for those who want something quick. In fact, it's an easy low calorie snack even when you're not feeling poorly!

Crackers

Crackers are often made with refined white bread flour. This simple carbohydrate option is a good one if you're dealing with stomach issues with vomiting or diarrhea as it won't irritate the stomach lining. 

If you have a cold or seasonal flu, you may have lost your appetite. Crackers are an easy snack to keep your energy levels up.  

Watermelon

Much like oranges and strawberries, watermelon is a fruit made up mainly of water, which can help to boost hydration levels. It's also a great source of vitamins and lycopene - an antioxidant found in the fibres of the watermelon that is known to reduce inflammation. 

Watermelon contains up to 13 million milligrams of lycopene, which is about 40% more than other fruits also rich in the antioxidant - like tomatoes. 

White bread

Bland, starchy foods like bread are good to have when you're sick - especially varieties made with white bread flour. Normally, this wouldn't be recommended as white bread flour is low in fibre and absent of many macro and micronutrients, but for the same reasons, it's perfect for those with digestive issues. 

White bread is also very soft, which can be easier on the throat if you're dealing with a sore throat or cough. 

Ice lollies

If you're dealing with a cold or flu, ice lollies can help. The cold can soothe dry, sore, prickly or swollen throats without medication, while the sugar will help keep your energy levels up and offer a palate cleanser if you've been on a diet of bland foods. 

However, it's best not to have too many. Adding too many foods rich in sugar to your diet while your immune system is under added pressure can increase the demands on your metabolic system, slowing down recovery.

Broth

Much like soup, broth is an excellent choice if you're feeling a little worse for wear. Bone broths and those made with meat extracts are best for boosting your intake of vitamins, minerals, protein and electrolytes. 

As broth is a water-based food, it can also help keep your hydration levels up. 

Grapes

Grapes are rich in antioxidants - essential for an immunity boost - and vitamin C. Whether you go for red or green, they are also loaded with plant compounds resveratrol (the compound that encourages some people to claim red wine is 'good' for you), quercetin, and anthocyanins. These have anti-inflammatory benefits. 

Garlic

Garlic is a delicious and nutritious addition to any meal, giving it more flavour and various health-boosting compounds. As well as vitamin C and B6, it's rich in sulfur. The sulfur compounds in garlic can help the body to absorb zinc, a trace element in the root that's a known immunity booster. 

It's also rich in phosphorus, potassium and magnesium, all of which can help boost the immune system and general health.

To get the most out of the benefits, raw garlic or aged garlic extract is best.

Honey

Honey is another flu-fighting tool that's been used for generations. Many people drink tea or warm water mixed with lemon and honey to sooth a sore throat but it's also rich enough in antioxidants and antimicrobial properties that it can help to fight against colds on its own.

Hot chilli peppers

Hot chilli peppers and spicy foods can be a great go-to if you're dealing with cold or flu-like symptoms - but best avoided if you're having any digestive issues. 

Spicy foods like chilli peppers contain capsaicin - a compound that makes food naturally spicy. Capsaicin has been known to help clear and thin mucus in the nasal passages, which can help with congestion. It can help to reduce the severity of any coughing. 

Pineapple

Bromelain is a mixture of enzymes that's known to help thin mucus and alleviate congestion. Pineapple is particularly rich in this enzyme mixture, in other anti-inflammatory properties, and in vitamin C, which can help with symptoms of cold and flu.

If you're suffering from nausea or digestive issues, the bromelain can also be useful as these are digestive enzymes that can help to break down food more effectively for some people.

Kefir yogurt

Kefir yoghurt is made from fermented dairy milk so, much like other fermented foods,  it contains probiotics that can help your gut recover from episodes of sickness. This is especially important if you've had food poisoning or a bacterial sickness as the balance of gut microbes may be off balance, with more harmful bacteria in your system than good. 

Some studies have also shown that probiotics can be beneficial when you have a cold or flu and help alleviate symptoms. 

Avocado

Avocados are rich in fibre, healthy fats, vitamins, and minerals. This makes them one of the best foods to eat when you're feeling under the weather as they can keep your calories topped up if you don't have an appetite and replenish lost vitamin stores. They are also soft and taste quite bland, making them easier on the digestive system than some other foods. 

Spinach

Spinach and leafy green vegetables are a great addition to your diet if you're feeling under the weather or recovering from a bout of sickness. As a good source of essential vitamin A, C, E and K, spinach ticks so many boxes.

Spinach is also one of the more versatile vegetables out there, so if you're struggling to digest food or have a sore throat, you can still make the most of it. It blends well into a fruit smoothie, you can add it to soups, or toast it up and scatter it over the top of your eggs.

Salmon

Salmon is a fatty fish rich in protein, vitamin B6 and omega-3, making it the perfect food to eat when you're sick. It's soft in texture so good for those with a sore throat, and it has strong anti-inflammatory properties that can help your immune system work efficiently. 

Tofu

Tofu is an excellent protein-rich meat alternative if you're not in the mood for chicken or fish, or you're having trouble stomaching some richer foods. 

As a soy-based product, it can taste fairly plain on its own so if your stomach is comfortable with spices then add these to your tofu before cooking. If your stomach is sensitive, however, it's best to leave these out. 

Porridge

Porridge and other oat-based foods tend to be bland and have a little flavour on their own. If you're dealing with food poisoning, digestive complaints or nausea, this can be a great food to incorporate into your diet. Oats also contain a good number of calories, vitamins and minerals to help replenish lost supplies.

Coconuts

Coconuts or drinks with coconut, like coconut water, are also a good choice to replenish lost vitamins, minerals, and electrolytes. This tropical fruit is rich in tannins - compounds that can help to bring down inflammation - and high in minerals like sodium and potassium. These two minerals serve as electrolytes that keep the body properly hydrated. 

Beans

While it's common to experience digestive issues with viruses like colds and flu and bacterial sickness, constipation often isn't the problem. Yet, it is for some people. 

Eating foods like black beans and kidney beans contains high amounts of fibre and protein, both macronutrients that can help the digestive system to function and keep things moving. 

Applesauce

Applesauce may be a condiment you reserve for your roast pork normally but, when you're ill, it can be one of the best foods to eat.

Applesauce, made from real apples, is a great source of potassium and vitamin C, both of which help the immune system to work effectively. However, applesauce tends to have much less fibre than the raw fruit itself - a win for those who are also dealing with digestive issues.

Chia seeds

Eating chia seeds on their own or sprinkled onto porridge is a good idea at any time - but especially if you're feeling under the weather. Chia seeds are rich in omega-3s, which can help reduce any inflammation in the body. Inflammation tends to manifest as body aches, headaches, and ear aches, all of which are common cold and flu symptoms. 

White rice

White rice, just like white bread or pasta, is normally a no-go (or go but in limited amounts) as it's relatively low in fibre and other nutrients. But when you're feeling sick, especially with nausea, vomiting and digestive issues, it can be the way forward.

White rice is made from simple carbohydrates and is low in fibre, so it's unlikely to upset the digestive system but can help keep your calorie intake topped up until you feel better.

Potatoes

Potatoes - when boiled or baked - can offer a much-needed boost to your immune system. The carbohydrate-rich vegetable has a surprising 27mg of vitamin C per medium sized serving. 

They also contain a good amount of fibre and iron if you eat them with the skin on, which is useful for a health digestive system.

Pretzels

It's a good idea to stick to plain foods when you're feeling nauseous - bread, pasta, rice, and so on. But if you've been recovering from a stomach bug for a couple of days, your palate might need a refresh. 

Many pretzels come with a salty later over the top, making them moreish snacks. This can help you get your appetite back. 

Consuming nuts, legumes, leafy vegetables, and select fruits is a surefire way to up your B Vitamin intake instantly.

Essential for a healthy mind and body, as well as keeping the nervous system in top form, B Vitamins consist of B1, B2, B3, pantothenic Acid, B6, Biotin, Folic Acid, and B12. But since they can’t be stored in the body easily we need to be constantly consuming foods high in these essential elements. 

Thankfully it’s easier than you might imagine to get your daily requirements, especially with the abundance of fresh fruits and vegetables we’re used to in the UK. We can almost guarantee that as soon as you start to eat a more balanced diet, moving away from ultra-processed foods, saturated fats, and sugars you’ll feel revived, refreshed, and newly energised.

Delicious foods that are high in B Vitamins

Peas

As well as containing lots of Vitamin A and C, peas also have a fairly high level of Vitamin B so it’s worth adding a couple of spoonfuls to your evening meal. Pea soup is an easy way to up your consumption, make it at home for a speedy, incredibly tasty lunch, just add mint or bacon for extra interest.

Avocado

As one of the world’s most popular superfoods, it’s no surprise avocado has its fair share of B Vitamins - just 150 grams contains around a third of your daily folate requirement and just over 20% of Vitamin B6.

Walnuts

Good for the brain, reducing heart disease, and upping your Vitamin B intake, it’s always worth having a packet of walnuts in your handbag. Try to find a store that sells walnuts by a dispenser to cut down on plastic waste and simply take your containers to be filled, paying by weight before you leave.

Lentils

A key staple in Asian cooking, lentils are not only wholesome and comforting but full of goodness. They’re good for the skin, supporting the digestive system, managing blood sugar levels, and have antioxidant properties. Try making a simple dahl at home by cooking lentils with turmeric, salt, onion, green chilli, garlic, curry leaves, pandan leaves, coconut milk, and water.

Cabbage

If you’ve been feeling tired you might want to up your intake of cabbage since it contains folate which is needed for healthy blood and cells. It’s a wonderful source of Vitamin B and packed with nutrients like potassium and magnesium.

Wheatgerm

One of the easiest ways to get a hit of Vitamin B is to start adding wheatgerm to your daily meals. Try adding a sprinkle of wheatgerm to your porridge, blended into smoothies or simply top off your morning bowl of plain yoghurt and fruit with the brain-boosting food.

Peanuts

The benefits of peanuts are endless, they help protect your bones, improve skin health and vision, boost brain function, and have a hefty dose of Vitamin B. Have a small handful a day, but avoid the salted version - unsalted and skin on are the ones you want to stock up on. 

Bananas

Fab for boosting your immune system, just one banana also provides the body with a quarter of the Vitamin B6 we need daily. Affordable and easy to snack on, it’s easy to store overripe bananas in your freezer for use in baking or smoothies at a later date.

Yoghurt

The key with yoghurt is to swerve the flavoured options and opt for full-fat plain variations. A real gem, yougurt can be consumed daily to add Vitamin B12, magnesium, riboflavin, and calcium to your diet.

Brussels Sprouts

Not just for Christmas, try roasting Brussels sprouts in the oven with olive oil and a sprinkle of sea salt for the ultimate tasty side dish or snack. Loaded with Vitamins E, D, C, A, B6, and B12 they’re one of the best ways to fill your body with nutrients.

Eggs

Just two eggs will provide you with around half of the daily recommended intake of Vitamin B12 and a third of B2. Boiled eggs are a great snack, or try scrambled eggs with avocado for the ultimate Vitamin B filled breakfast.

Pistachios

Full of healthy fats, protein, fibre, and antioxidants, pistachios also contain a good dose of your daily Vitamin B6 intake. Grab a handful in between meals to snack on or sprinkle over summer salads.

Oats

One of the easiest ways to up your B Vitamin intake is by switching to porridge for breakfast. If you’re not a big fan of porridge it’s worth considering overnight oats which is a great breakfast for summer months. Simply soak oats in your milk of choice overnight then when you wake up with dates or fresh fruit, swirl through some yoghurt and honey and you’ve got yourself a delightful brekkie.

Broccoli

Great for healthy skin, hair, muscles, and your nervous system broccoli can be eaten alongside pretty much anything. You can even try it raw as a snack or as a salad base.

Oysters

Since they contain a good source of Vitamin B12 which is great for keeping your brain healthy, oysters shouldn’t be dismissed as a healthy food source. To avoid the high costs in bars and seafood restaurants, buy a shucking knife and pick yours up from a local fishmonger where they shouldn’t cost more than a couple of pounds each, then enjoy at home with a splash of fresh lime and hot sauce.

Oranges

A brilliant fruit in terms of its year-round availability and high quantity of nutrients such as folate, Vitamin C, calcium, and potassium. Carry one in your bag for snacking on the go. 

Soya beans

As a great source of plant-based protein, soya beans are a solid option for vegans and vegetarians. After soaking overnight add the beans to soups and stews to get a healthy hit of Vitamin B and folic acid.

Chicken

A brilliant source of Vitamins B3, B6, B12, potassium, chromium, iron, selenium, and zinc, chicken is also super versatile when it comes to cooking. We recommend buying legs and thighs since they contain the most flavour, or roasting a whole chicken on the weekend and using the bones to make a nutrient-rich, immune-boosting soup.

Mushrooms

Available in a plethora of shapes and sizes, mushrooms are one of the planet's true superfoods. Try shitake or oyster mushrooms in a stir fry to really reap the Vitamin B benefits.

Milk

Just 250ml of whole cow’s milk provides almost half of your daily recommended intake of Vitamin B12. Opt for organic whole milk if your budget allows, or even better, head straight to your local farm since many farmers sell straight to the customer now with many utilizing milk vending machines throughout the UK.

Kale

Brimming with health-boosting properties, kale is one of the best leafy vegetables to art to your shopping cart. Health benefits include protection against heart disease, improved skin and hair health and since it's loaded with vitamins B, C, K, folate, and beta carotene, it’s great for helping to fight infections.

Beef

Good for anyone deficient in Vitamin B12, organic, farm-reared, grass-fed cows provide the best source of quality steak but it’s not always the most affordable way of adding those much-needed vitamins to your plate. Keep meat consumption to a couple of times per week if possible and try organic stewing beef from your local butcher for a cheaper alternative to steak.

Spinach

As one of the best vegetables for providing folic acid (a form of vitamin B9) spinach can be eaten raw, or cooked in curries, soups, and stews. You can even bulk out homemade pesto with spinach before stirring through wholewheat pasta - it’s a delightful quick midweek meal. 

Chickpeas

Amazingly chickpeas contain no cholesterol and even help to lower cholesterol levels in the blood. Full of fiber, iron, Vitamin B, potassium, and selenium why not try making a delicious chickpea salad with cucumber, lemon juice, parsley, feta, olive oil, and salt and pepper?

Spring greens

The vibrant leaves of spring greens not only add a brilliant pop of colour to salads but overflow with nutrients like iron and Vitamins B, C, and K. Add to curries, or enjoy as a side dish cooked in butter and salt.

Clams

As the main ingredient of one of Italy’s most loved traditional dishes, spaghetti alle vongole, clams not only taste divine when smothered in white wine, garlic, and parsley but are good for you too. Per serving, clams have more Vitamin B12 than any other food so they’re great for regulating your mood and beating tiredness.

Kidney beans

Almost all of the B vitamins are found in the humble red kidney bean as well as Vitamins C, E, and K. Try them in a classic chilli con carne along with minced beef. Or double up your quantities as part of a bean chilli. 

Cheese

Some types of cheese - feta, mozzarella, and brie contain pretty high levels of Vitamin B, specifically B12 which is good for combating weakness, irritability, and fatigue. 

King crab

As one of the largest crabs around, tucking into a plate of king crab will benefit your muscles, joints, heart, and even your vision and eye health. Full of protein it contains high levels of omega-3 fatty acids, vitamin B12, and selenium.

Hazelnuts

Eating a small handful of hazelnuts daily has been linked to improved heart function since they contain B and E Vitamins and folate. They’re also a great source of plant-based protein, perfect for the vegetarians and vegans amongst us. 

Pork

While you don’t want to be eating pork - or any meat for that matter - every day, it is a good source of Vitamins B12, B6, Zinc, Selenium, and protein. Look for pork filets, steaks, or ribs rather than salt and fat-packed sausages and bacon. 

Rainbow trout

Freshwater rainbow trout has an abundance of Omega-3 fatty acids as well as Vitamins D, A, and B12. Try it oven-baked or in summer months it’s amazing cooked on a BBQ with lots of fresh lemon and butter. 

Looking for tips to drink less alcohol? You're not the only one, given that millions of people have started to think about alcohol a little differently in the last few years. 

While the general advice is everything in moderation, even just a few drinks can have an untold impact on mental and physical health in both the short and long term. After one or two drinks, you may notice you don't sleep as well, which has a follow-on impact the next day. Months or years of regular heavy drinking are associated with serious adverse health conditions, including cancer. 

There are easy steps you can take to cut down on your alcohol intake and experience the benefits of a lower-alcohol life. However, these tips are for those looking to cut down on their alcohol intake. If you are concerned with how much you are drinking and think you may have a problem with alcohol, speak to your doctor.

32 tips for drinking less alcohol

1. Set your limits

Think about your tolerance for alcohol when deciding how much to drink. Do you normally feel fine after just two drinks but three has an impact? Then set your limit to one alcoholic drink and choose soft drinks for the rest of the evening. 

Whatever you do, respect your own boundaries and don't push yourself past your limits. Alcohol helps us let our guard down but it's also incredibly moreish, so it's unlikely you'll want to stop at just two if you're used to having three or four. 

2. Have a lower ABV drink

ABV stands for alcohol by volume and it's the percentage of alcohol in the drink. Opting for a low percentage alcoholic drink (no more than 1.2%) can help you experience all the social benefits of drinking without the alcohol to match. 

With the popularity of alcohol alternatives like Lucky Saint and Days Brewing beers in recent years, many pubs, bars, and restaurants offer low and no-alcohol drinks as standard.

3. Count your drinks

To keep an idea of how many drinks you're having and to enforce your own limits, you need to write it down. Often, especially if you're having more than three drinks, it's easy to forget. 

Use the 'notes' app on your phone or download a specific app for counting drinks. Once you've hit your pre-determined limit, stick to it and don't have any more to drink.

4. Tell your friends and family you're cutting back

Socialising with friends and family can be one of the biggest triggers for wanting to drink. So often alcohol is involved with socialising, and it can be difficult to see an afternoon or evening with others without a drink. 

However, if you tell your friends and family that you're not drinking in advance, it will be easier. Not only will they not offer you an alcoholic drink, putting pressure on you to say yes, but you will feel like you shouldn't have one to keep your word. 

5. Know your triggers

It's very important to understand which situations and people trigger a craving for alcohol, whether through enjoyment or stress. For example, if you go to concerts regularly and always have a drink while watching the act or band then you may want to take a break from going to these for at least a few weeks.

Giving yourself a few weeks break from your triggers, just until you feel confident not drinking alcohol like you normally would, may help you cut back. 

6. Cut back one day at a time

When trying to lower your alcohol intake, it's a good idea to do it one day at a time. It'll feel easier having one less drink than going totally tee-total and you may not miss it so much from your day.

Not only that - if you drink quite a lot normally and you suddenly start drinking nothing at all, there may be some side effects. Many people report trouble sleeping when they first cut back or stop drinking alcohol altogether. 

7. Have a smaller drink

Just as decreasing your plate size can help you monitor your portions, having your drinks from a smaller glass may help you to drink less.

This comes with a caveat, however. Many drinks are in smaller glasses because they have a higher alcohol percentage (ABV), such as cocktails and other liquor-based drinks so opt for standard-strength wines and beers with this approach. 

8. Stay hydrated

Alcohol is a diuretic, meaning it dehydrates you and makes you crave hydration. So, it's important to drink plenty of hydrating fluids when you're drinking alcohol, otherwise you could end up drinking more alcohol to compensate. 

One approach is to have a glass of water alongside every drink. That way, you can swap between them and you'll stay hydrated.

9. Take some days off drinking

Initiatives like Dry January and Sober October are so successful in helping many people cut down on alcohol because they encourage a 'circuit breaker'. This is time off drinking where you've made a commitment to look for alternatives and find other ways to enjoy yourself. 

It could be a few days, weeks, or even months. Research by the Priory, a UK provider of mental healthcare, suggests that most people don't feel the benefits of quitting alcohol for the first two weeks - after that, they tend to sleep better and feel more hydrated.

10. Stay out of rounds

One simple way to cut back on alcohol is to stay out of 'rounds', where one person goes to the bar and buys everyone a drink. You then take it in turns so everyone in the group pays for everyone's drink at some point. 

Staying out of these kinds of agreements means you'll naturally drink less as you won't feel the social obligation of having another drink - or buying more drinks - just because everyone else has. 

11. Always have food with your drinks

Much like food, alcohol enters the bloodstream when it gets to the stomach. The more food you have going down with the alcohol, the slower the alcohol will reach your bloodstream. 

So, eating when you're drinking can have the benefit of slowing down how quickly you feel the social lubricating benefits of drinking. For some people, this is enough to reduce the number of drinks they have.

12. Don't keep alcohol in your house

Another simple way to cut back on alcohol is to stop drinking at home. Often, drinking alcohol is a habit or a crutch more than anything else. 

If you come home and there's no glass of wine to pour or beer in the fridge to open, you're not going to have anything to drink and so may not have anything at all that evening, reducing your alcohol intake for the week. 

13. Drink slowly

Drinking slowly is easier said than done for many people. It's very easy to get swept up in conversations and other distractions and mindlessly sip from your glass. 

To start drinking slower, move the glass away from you when you've had a sip. Keeping it out of your eyeline will mean you're less tempted to reach for it out of habit, social anxiety, or boredom. 

14. Keep a drinking diary

Worried you have a problem with alcohol? Keeping an honest drinking diary of how much you're consuming every week can help you take a long, hard look at your drinking habits and figure out if you need to change or ask for help. 

It may also be the wake-up call you need to cut down on alcohol for good.

15. Resist peer pressure

We often think of peer pressure as something that happens to children and teenagers, but it's also easy to be susceptible to it as an adult. 

Picture the scene: you're out with friends, someone offers you a drink and you go to shake your head no, but others around you are encouraging you to take the drink as they are drinking too. They suggest that it's perfectly fine to 'just have another one' or even imply that you're 'boring' if you don't take the drink. 

Even as an adult, it's normal to be influenced by what your friends and loved ones think so you may have to work hard to resist the peer pressure.

16. Stay busy

If you find yourself reaching for a drink out of habit, it may be time to look at your schedule. While taking on more work or making more plans shouldn't be done absentmindedly, given the risk of burnout for many adults these days, having a new task or project to work on that involves bettering yourself or helping others may distract you from drinking.

When you have deadlines to meet or people you can't let down, you have more at stake, so you may be less likely to have a few drinks. 

17. Have an early morning plan

No one likes having a hangover but everyone dislikes having to get up and go out early in the morning with a hangover even less. So, make this your plan whenever you have an evening planned when you want to drink less.

Book an early-morning Pilates class, agree to meet a friend for a walk, or book a table at a sought-after brunch restaurant. The early start and accountability will keep you from having that one extra glass of wine. 

18. Stay committed

Once you have tools you know work to help you drink less alcohol, it may be a case of simply agreeing to stick to the plan. Many neuroscientists and behavioural specialists say that one way to boost self-confidence and self-esteem is to value the promises you've made to yourself. 

If you have said that you're going to stop drinking alcohol in the same way, keeping that promise should be a priority, for your mental wellbeing as well as physical health.

19. Do some exercise

Research from Loughborough University shows that just 10 minutes of exercise can kick a craving for alcohol. So, the next time you want to have a drink but weren't planning to, head out for a short burst of exercise. 

The study and others like it suggest that both aerobic exercise (i.e. running, HIIT, walking, cycling, and hiking) is just as effective as yoga and low-impact exercise. 

20. Change up your wind down routine

For many people, drinking is a habit that's hard to shake and it's a habit that tends to manifest in the evenings in the hours before bed. If a 'nightcap' is a common occurrence for you and you are looking to cut back on your alcohol intake, change up your routine to exclude this from your list of nightly activities. 

Instead, wind down with a herbal tea or warm, non-alcoholic beverage, and try a new wind-down activity like bedtime yoga or reading.

21. Don't cut back on too much at once

If your plan to cut back on drinking coincides with your plan to stop smoking, stop drinking fizzy drinks, eat fewer processed foods and lower your daily screen time, you may need to reconsider. 

Giving up or cutting back on just one or two of those is hard enough, especially if it's a regular habit and one you rely on so take it one step at a time.

22. Wait between drinks

A simple trick to lower the number of drinks you have in an evening is to wait longer between them, whether you're at home and delaying the trip from sofa to kitchen or out at a restaurant or bar. 

Setting yourself a boundary of one drink every hour, for instance, is a great way to reduce the number you have over an evening and better enjoy the drink you currently have. 

23. Practice mindful drinking

Mindful drinking is the active practice of being aware of how much you drink and why you drink. If you're looking to cut down on drinking, it's a good practice to get into as it encourages moderation and balance over tee-totalism. 

Other ways to start practising mindful drinking include: savouring your drink, deciding how much you want to drink in advance, removing your triggers, and pausing between drinks.

24. Dilute your drinks

Another easy trick to drinking less without really changing your experience is to dilute your drinks, swapping out some of the alcohol for a soft drink. 

This could mean ordering a shandy at the bar instead of a beer or topping up your wine with sparkling water - or even cola. Trust me, it's a thing. 

If you're a fan of cocktails, it's even easier. For example, if you like an Aperol Spritz, switch out some prosecco or liquor for more soda water.

25. Find alcohol-free activities

If you're looking to drink less, one easy way to do this is to drink something else instead. But this can be harder than it sounds, given the way society and social occasions tend to value alcohol. 

With the rise of the sober curious movement, however, has come more investment in alternatives and alcohol-free drinks that taste and look as good as the real thing. You might even like them more than the original as many top liquor brands and beer companies now produce their drinks in alcohol-free varieties.

26. Avoid shops that sell alcohol

Avoiding shops that sell alcohol on your way home from work is one way to drink less, especially if you're in the habit of opening a bottle of wine at home a few times a week. 

As the saying goes: out of sight, out of mind. 

If you need to go shopping in a supermarket, avoid sections that sell alcohol. 

27. Buy your own drink

It's a good idea to stick to buying your own drinks if you're looking to drink less. That means staying out of buying 'rounds' - where one person goes to the bar and buys everyone a drink in turns - and buying your own drink if you're out with just one friend. 

It'll encourage you to think mindfully about what you actually fancy having to drink, rather than defaulting to what you always have or what they are drinking.

28. Have your reasons ready

Some people can feel affronted if their regular drinking friend turns down another glass of wine, or gin and tonic. While it shouldn't be necessary, it is useful to have a few 'excuses' on hand as to why you're not drinking or refusing another drink. 

That way, you won't feel the social pressure to have a drink even when you don't want one and you'll have to be accountable for your excuse. If you've said you're getting up early in the morning so you can't drink, you can't turn around and have a few drinks later on in the evening. 

29. Think in units not drinks

We typically think of drinks in glasses and millilitres but thinking of alcohol in terms of units can be a useful way to keep track of how much you're drinking.

One unit is around 10ml or 8g of pure alcohol, which is about the amount an average adult can process in one hour, according to the NHS. 14 units is the maximum recommended intake for men and women in the UK, which is equivalent to six pints of beer or 10 small glasses of wine.

30. Pace yourself

Thinking about how many drinks you have in terms of timing is a good way to drink less. If you commit to pacing your drinking, you'll have fewer drinks throughout the night as you won't have accidentally drunk your first one or two quickly and need to head to the bar for another. 

A useful trick for pacing is to have one glass of water or a non-alcoholic drink between alcoholic drinks. 

31. Think about the hangover

For many people, the idea of a hangover is not a fun way to spend a day - or waste a day. If you want to cut back, think about all the things a hangover has forced you to miss out on in the past. Whether that's physically - i.e. missing brunch with friends because you can't get out of bed - or mentally, like when you've not felt quite yourself at work the morning after drinking one too many.

32. Ask for help

Alcohol is an addictive substance and research suggests that there is actually no totally safe amount for humans to drink. If you think you have a drinking problem that goes beyond having one too many once in a while and you're struggling to cut back using standard methods, it's worth reaching out for help.

Speak to your doctor or reach out to a charity like Alcohol Change UK.

Foods that are easy to digest will give your gastrointestinal tract a rest and require less energy to process. Some of these easily digestible foods like chicken soup or natural yoghurt are easy to chew and swallow, but all of the foods on our list are easier for the body to break down in the digestive system, allowing it to recover. 

If you're dealing with an upset stomach, bloating or nausea the rule is generally to opt for plain foods like lean meat, potatoes and cooked fruit and veg that will go easier on your system. Anyone experiencing digestive issues should avoid spicy food of any kind, too. "If you suffer from unpredictable digestion, then incorporating easy-to-digest foods into your diet should be a priority," Sarah Williamson, nutritional therapist and co-founder of womenwise.health told us. "It’s also important to remember that if you are unwell and your appetite has reduced, having easy-to-digest foods can improve nutrient absorption to help support your immune system. We are what we absorb, so including foods that make absorbing nutrients easier is always a good idea."

If you're experiencing a problem like IBS, it's worth investigating with a doctor what the underlying issue could be and whether there are problems with your gut health. A low-FODMAP diet, which means restricting the consumption of all fermentable carbohydrates, can help ease symptoms. Dr Yassine Bendiabdallah, MPharm, PhD, IP, MPharmS and Independent Prescriber & Healthy Ageing specialist at ZEN Healthcare explained, "By limiting foods high in FODMAPs, individuals can decrease the fermentation process in the gut, thereby reducing discomfort and improving overall digestive health. Common high-FODMAP foods include certain fruits (like apples and pears), vegetables (such as onions and garlic), dairy products, and wheat-based foods." But if you've had a particularly nasty case of food poisoning or just need to give your system a break and eat plain, comforting food that won't irritate your system, these easy-to-digest foods are soothing and nutritious. 

Berry smoothie

While blending fruit doesn't reduce its fibre content, it does help speed up the digestion process so its easier on your system. Dark fruits like blueberries are also a well-known prebiotic, which helps aid a healthy gut. Just add some low-fat yoghurt to keep your smoothie easy-going on the system. 

You could also opt for a melon, kiwi or papaya smoothie if tropical flavours are more to your taste. Nutritionist Dr Bendiabdallah recommends, "Some fruits that are easy to digest and low in FODMAPs include cantaloupe, honeydew melon, watermelon, papaya, and kiwi."

Toast

Toast is easier to digest than bread, as the toasting process breaks down some of the carbohydrates so it's easier for the body to process. "Some carbohydrates that are easy to digest and low in FODMAPs include white bread, rice cakes, white rice, and potatoes (preferably boiled or baked)," explains nutritionist Dr Bendiabdallah. "These foods are less likely to cause gas and bloating compared to whole grains and high-fibre options."

But make sure you consume processed carbs like white bread, pasta and rice in moderation, as nutritional therapist Sarah Williamson advises. She explains, "Beware of overconsuming carbohydrates if you struggle with your weight or blood glucose regulation as they can rapidly increase blood glucose."

White rice

In the same vein, white rice is one of the easiest foods to digest as it's very plain, low in fibre and a more refined carbohydrate than brown rice or grains. It's also a nutritious food, packed with zinc that will aid your metabolism and immune system, but it's important to ensure you eat in moderation. 

Bananas

Bananas are soft fruits that are generally easy on the system. They also provide a lot of fluid, which is important for anyone dealing with an upset stomach. Bananas also have a soothing effect on the gut thanks to their high levels of pectin, which is a soluble fibre, which helps to regulate bowel function.

Potatoes

Potatoes are such a versatile ingredient, so can come in handy if you're looking to bulk out dishes with a veg that's easy to digest. While potatoes are an easily digestible starch, if you keep the skins on they still contain high levels of figure, which is good for digestive health. 

Boiling potatoes is the best way to eat them if you're looking to aid digestion. Nutrition expert Sarah Williamson explains, "If you are struggling to digest carbs like potatoes and other root vegetables, boiling them in water weakens their structure making them easier for the gut to break down."

Root vegetable soup

"Raw leafy vegetables and pulses can interfere with digestion for some people resulting in excess gas and bloating," nutritional therapist Sarah Williamson told us. So cooking your veg instead is the first step towards easier digestion. 

Homemade vegetable soup, made from veg like carrots, butternut squash or courgette, is great comfort food that won't be too hard on your system. Cooking vegetables down softens them meaning they're easier to eat and less taxing on the system, as well as providing a good amount of water, which helps aid digestion. While blending veg doesn't change its fibre system, it can reduce the size of the fibre particles in plant-based soups so that they're easier to digest. 

Eggs

Eggs are a highly nutritious food. They're packed with protein and also contain vitamin B2 (riboflavin), vitamin B12, vitamin D, selenium and iodine. Eggs are high in amino acids, which have positive health benefits but are also easy to digest. Boiled or poached eggs are healthier options that don't require additional ingredients like oil, butter or milk. 

"Protein is one of the most important nutrients for those struggling with digestive issues," nutritional expert Sarah Williamson explains. "When your digestion is impaired you actually need more protein in your diet to ensure you are maintaining healthy muscle mass and repair."

Chicken

Chicken is very low in fibre, making it an easy food to digest. It's also low in fat, making it a healthy choice for an evening meal. Chicken breast tends to have the least fat compared to thighs or wings, making it the easiest cut to digest. 

Nutritionist Dr Bendiabdallah recommends, "Some protein sources that are easy to digest and suitable for a low FODMAP diet include lean animal proteins (like chicken breast or fish), eggs, and firm tofu. These proteins provide essential amino acids without the digestive discomfort that can come from high-FODMAP foods.

Salmon

Raw salmon is much harder to digest than cooked salmon, but baking salmon without any oil or butter will mean it's easier on the system. Salmon is also high in omega-3 fatty acids and a wide range of minerals and B vitamins that will help give the body what it needs to function effectively. 

Sweet potato

Sweet potato is a popular superfood thanks to its high level of beta-carotene, which converts to vitamin E in the body. It's also a good mix of soluble and insoluble fiber to aid digestion. To make sweet potato easier to digest don't forget to remove the skin.

Watermelon

Watermelon is a soft, easy-to-digest fruit that's also very hydrating. Scoop out the seeds and leave the rind if you're sticking to a low-fibre diet to ease digestion. Due to its sugar content, it's best to eat watermelon in the day rather than at night. 

Apple puree

Apple puree is lauded by experts as an excellent choice when it comes to food that's gentle on the digestive system. "The fibre in fruit can lead to digestive issues in some people, so stewing fruits on a low heat such as apples and berries can make them easier to digest whilst retaining their nutritional content," nutritional therapist Sarah Williamson told us. 

To make your own, combine apples, water and cinnamon in a saucepan and cook over medium heat until apples are soft (this usually takes around 15 minutes). Spoon on top of oats or natural yoghurt for a gut-friendly breakfast. 

Low-fat natural yoghurt

While yoghurt in general is quite gentle to consume, foods that are higher in fat are more difficult to digest. Low-fat yogurt also contains probiotics, which have have a positive impact on the gut. 

Bone broth

Bone both is easy to digest and comes with a whole host of health benefits, from boosting collagen levels to reducing inflammation in the body. To make bone broth at home, simmer meat joints and bones in water with cooking juices for 12-24 hours and strain the liquid for a protein-rich broth. 

Steak

Tender cuts of meat are generally easy to digest, thanks to their low fibre content. If you want to opt for meats that are easy on the stomach, go for lean cuts or ground meat. Serve with a simple salad and homemade vinaigrette of lemon and apple cider vinegar for a balanced, gut-friendly meal. 

Cooked chickpeas

Chickpeas are easier to digest when they're cooked. Try them roasted as an alternative to meat - they're also really high in protein. Chickpeas are high in a soluble fibre called raffinose, which can help bowel movements more regular. 

Avocado

Avocados are another soft fruit that is gentle on the system. While avocados are high in fibre, they're also full of potassium, which helps to aid healthy digestion. Eat yours crushed with salt and lime, or whizzed up in a blender with onion, garlic, lemon and coriander for an easy guacamole dip. 

Cooked cauliflower

You'll notice a general theme that cooked vegetables are a lot easier to digest than when they're raw. The cooking process breaks down some of the carbs contained in cauliflower, meaning they're best roasted or steamed. Cauliflower is a plain veg that's filling enough to be used as a meat replacement if you want to stick to veggie alternatives while your stomach settles. 

Tofu

Tofu is a soft vegan protein that's easy to digest. A lot of plant-based proteins like beans and legumes are most difficult for the body to process, so tofu is a real winner if you're looking for a veggie or vegan option that will be gentle on your digestive system. 

Kimchi

Fermented foods are great gut-health boosters, which include kombucha, kefir and kimchi, a fermented cabbage. The probiotics in kimchi can help you maintain a healthy digestive system and develop better digestion long term when eaten regularly. 

Grapefruit

Citrus fruits like lemon, lime and grapefruit contain less fructose, which means they're easier on the digestive system and are less likely to cause gas or bloating. Half a grapefruit each morning before breakfast has also been known to have a positive impact on regulating blood sugar levels. 

Chicken soup

Lean protein chicken is an easy to digest food, so when it's combined with a nourishing broth it makes for a gut-friendly dish. Homemade chicken soup is also full of amino acid-rich gelatin, which can help to heal the gut for better digestion in the long term. 

Pickled veg

Like kimchi, pickled veg is a fermented food that aids gut health and is easy to digest.  To make your own pickles, combine a vinegar of choice, water, salt, and sugar in a saucepan over a gentle heat then pour over sliced veg and refrigerate for over 48 hours before consuming (they'll keep in the fridge for two-three weeks). 

White bagels

White bagels are made from refined flour, making them easier to digest. Enjoy yours toasted with another gut-friendly food like avocado or mashed up banana and cinnamon for a soothing snack or easy healthy lunch. 

Plain crackers

Plain crackers are one of the recommended foods for anyone dealing with an upset stomach. Foods high in starch, such as dry crackers, bread, and toast, help absorb gastric acid and in turn settle an upset stomach. 

Vegetable broth

Much like soothing bone broth and chicken soup, eating a vegetable broth that's packed with nutrients will soothe your system and is the perfect comfort food. To make your own vegetable soup, simmer veggies of your choice with garlic, salt pepper and vegetable stock for some system-soothing goodness.

Ginger

Adding grated ginger to soups or sauces is also a good move, as it has a positive effect on the digestive system. Fresh ginger encourages effective digestion so food doesn't hang around in the gut as long - great for if you need a clear out.

Sauerkraut

Like kimchi, sauerkraut is another fermented food that's easy to digest. This tangy food is often served as a side and is made from cabbage. Sauerkraut is much easier for the body to process than raw cabbage, as the fermentation process releases enzymes that break down the veg before it's consumed. 

Halibut

Like other lean protein, halibut is easy to digest due to its low fat content. It's also a great dish to serve simply, with just a little bit of lemon juice and seasoning, if you're sticking to plain foods. Serve with white rice and sauteed spinach for a meal that will go easy on your digestive system. 

Sauteed spinach

Cooked veg is much easier to digest than raw, so a nutrient-packed food like sauteed spinach is a great option for those wanting to give their system a rest. Spinach is a good source of antioxidants, vitamins and minerals including potassium, magnesium, and vitamins B6, B9, and E, and will help support a healthy gut for better digestion in the long term. 

White pasta

Like white bread and rice, white pasta is a refined carb that are lower in fibre and take less energy to digest. You'll want to hold off the cheese, butter cream and opt for a lighter, tomato-based sauce instead, as full-fat dairy is harder for the body to process. 

Honeydew melon

Naturally sweet honeydew melon is a soothing fruit that will help settle an upset stomach. All types of melon are very hydrating as they have a high water content and are low in fibre, meaning they're easy on the stomach. 

Summer may be just on the horizon but as British weather struggles to guarantee sunshine, you may still need foods rich in vitamin D to complement your diet this year. 

But it's not only the unpredictable British weather that can prevent us from getting the vitamin D we need. Those who spend little time outdoors, wear fuller-coverage clothing, use a daily SPF, or struggle to synthesise vitamin D naturally may also be advised to take vitamin D in summer. "Here in the UK, you can only absorb vitamin D from about 10 am to 3 pm," says Farzanah Nasser, a certified nutritionist. "Look at your shadow to know if you can - if it's shorter than you, it's at the right wavelength and you can absorb it. If your shadow is taller than you, you won't be able to." 

You can top up your vitamin D levels via your diet, along with supplementation, with popular foods like mushrooms and fish rich in this essential nutrient. Here, woman&home speak to nutritionists and dieticians to reveal the ones worth adding to your diet to reap all the benefits of vitamin D this summer. 

Foods rich in vitamin D 

1. Mushrooms

Not only are mushrooms one of the most versatile vegetables, they are one of the only vegetables rich in vitamin D. Levels of vitamin D are measured in IU - international units - and the National Institutes of Health recommends adult women under 70 need 600IU of vitamin D every day, rising to 800IU after 70 years of age. The NHS suggests 10mg - or 400IU. Mushrooms provide 136IU per cup (or 250g). 

"Leave your mushrooms on the windowsill bottom side-up for about 20 minutes before you use them," says Nasser. "They can actually absorb vitamin D from the sunshine for you. Wild mushrooms will have naturally higher vitamin D levels than other types." 

2. Salmon

If you're a fan of oily fish like salmon, you're in luck. Depending on where the fish is caught and the time of year, these are the types richest in vitamin D. 

Wild salmon has more vitamin D than other types, with fish caught in the Baltic sea the highest in vitamin D, per a study by the Technical University of Denmark. The researchers suggest that a 100g serving of wild salmon caught in the Baltic sea can offer 556–924IU, which is between 70 to 100% of the recommended daily value. 

3. Tinned fish

"Alternatively, opt for tinned mackerel or tinned sardines, which are an affordable, quick and easy way to amp up the protein, omega-3 and vitamin D content of your diet," says nutritionist and gut health specialist Eli Brecher. 

Mackerel, anchovies, sardines, and herring are all tinned fish options rich in vitamin D. 80g of mackerel offers around 400IU of vitamin D, while a small tin of sardines as you would buy in a supermarket (about 120g) offers 240IU. 

4. Fortified plant-based milk

As vitamin D is mainly found in animal products, it can be difficult to get enough if you follow a vegetarian or vegan diet. However, there are options. Given the importance of vitamin D in our diets, it's hardly surprising that many foods are made with additional vitamin D. 

Soy milk is one of the best, according to Food Data Central, which suggests 237ml of soy milk offers between 100 and 119IU of vitamin D. This naturally depends on the brand, however.

But many types of milk offer the benefits. "Soy, almond, and oat milk are fortified with vitamin D," says Gabriela Peacock, a certified nutritionist and the author of 2 Weeks To A Younger You. "These can be used in smoothies, iced coffees, or even to make homemade ice creams on a hot day."

5. Cod liver oil

Not a fan of fish? Cod liver oil is a great alternative to get plenty of additional vitamin D and other nutrients like vitamin A and omega-3 fatty acids. 

Although you could argue it's more of a supplement, there is an impressive 450IU of vitamin D per teaspoon, making it one of the foods richest in vitamin D, per research by FoodData Central.

However, it's also very rich in vitamin A, which is something to watch out for if you're giving cod liver oil to anyone else, especially those who are pregnant. 

6. Eggs

This brunch staple is another high vitamin D food, provided you buy free range. Not only is this better for chicken welfare, but the vitamin D content in the eggs will be higher, Nasser says. The yolk is the part richest in vitamin D, with  37IU per egg. 

"They also double up as a great source of protein, B2, B12 and a potent antioxidant selenium," says Kelly Mullhall, nutritionist and founder of The Natural Balance.

7. Fortified cereals

Many packaged cereals in the UK are fortified with additional vitamin D. Wheat bran flakes are among the best, with most brands offering around 145IU of vitamin D per 250g. Fortified crisp cereal is also a good option, with 85IU of vitamin D per 250g.

"They are quick, easy, and can be a light option for a summer breakfast when paired with high protein Greek yoghurt and berries," says Peacock. "You will know if a cereal has been fortified with vitamin D as it is usually made clear on the packaging, and when paired with fortified milk, these cereals can provide a substantial portion of your daily vitamin D needs."

8. Liver

It might not be a go-to for you in the supermarket aisle, but liver is a "nutrient-dense food and rich in nutrients, including vitamin D. It's where animals store fat-soluble vitamins and therefore why it's a good source," says Nasser. 100g of beef liver (cooked) offers about 50IU of vitamin D. 

Animal liver also tends to be higher in fat than other foods, making it easier for our bodies to absorb the vitamin. "Vitamin D is a fat-soluble vitamin stored in the body in fat tissue. To increase its absorption from food, it's best to consume it alongside other fatty foods," says Mullhall. "Healthy fats like oily avocados, olive oil, and nuts and seeds are also good options." 

The same goes for other red meats too, such as beef and pork. "A healthy chilli con carne, stew or spaghetti bolognese are all great options for upping your intake of vitamin D, iron (to reduce tiredness) and B vitamins (for energy)," says Dr Carrie Ruxton, a dietitian at the Health and Food Supplements Information Service. 

How much vitamin D do we need every day? 

According to the National Institutes of Health, adult women under 70 need 600IU of vitamin D every day. This rises to 800IU after 70 years of age. The NHS recommends that everyone over one has 400IU of vitamin D every day, whether via supplementation or natural sources.

“Very few foods naturally contain vitamin D – it’s one of the reasons why the British population struggles to get enough vitamin D all year round," says Dr Ruxton. "Plus, around 90% of the vitamin D in our blood typically comes from summer sunshine stimulating our bodies to make vitamin D, so many people still don’t get enough. This can be due to cloudy days, use of sunblock, staying indoors too much or covering ourselves up with clothing – all of which reduce the amount of sunshine we receive and affect vitamin D status." 

Which fruits are high in vitamin D?

Oranges and bananas sit among the fruits richest in vitamin D with 100IU per 250g and 75IU per fruit respectively. These are foods high in vitamin C but compared to other foods rich in vitamin D, it's not much per serving. 

However, Mullhall says, some fruits and vegetables are rich in nutrients that can help our body absorb vitamin D from its sources. For example, she says: "Vitamin D works with vitamin K, another fat-soluble vitamin. Vitamin K-rich foods include green leafy vegetables like broccoli, sprouts and cabbage." 

There are benefits of magnesium for the same reasons - "it's essential to convert vitamin D into its active form," adds Peacock. This mineral is present in bananas, avocados, and kiwi.

Getting your vitamin D from foods rather than a supplement, as many experts and the NHS recommend during autumn and winter, also avoids the problem of having too much vitamin D. 

"It's important to note that excessive supplementation of vitamin D can lead to toxicity in the body and can impact calcium absorption," says Mullhall. "Too much calcium (hypercalcemia) can negatively impact the bones and kidney, even leading to painful kidney stones. However, you will never have this problem if you get it from food sources." 

These days, most people include a vitamin D supplement in their 'must-haves' for the autumn and winter seasons when sunshine is in short supply - but some people may also need to take a vitamin D supplement during the summer months as well. 

In the summer, we get most of our vitamin D from the sun. However, as we become more aware of the harmful impact of unprotected sun exposure, more of us are covering up with clothes, hats, and sun cream. While this certainly has its benefits for our health, we may be missing out on some of the benefits of vitamin D because of it.

"Vitamin D plays a vital role in supporting mood, heart and bone health. It’s particularly important in supporting calcium absorption too," says nutritionist Jenna Hope. With this in mind, it's hardly surprising that so many of us want to make sure we're getting enough vitamin D throughout the year.

Should I take vitamin D in summer?

Even in the heat of the summer, some people may need to supplement with vitamin D. This includes those who get little to no exposure to the sun as they spend their days inside, those who wear clothes that cover up most of their skin when outdoors, and those who wear a daily SPF. It's easy to assume you're getting enough vitamin D just because it's summer, but this isn't always true. 

It's essential to limit the harmful effects of the sun all year round, but wearing body and facial sunscreen can make it harder for the body to absorb this vitamin. "Wearing SPF can inhibit vitamin D synthesis, so those wearing daily SPF may also require a vitamin D supplement," says Hope. 

Those who spend time outside but less time in the sun than others during warmer months and anyone unable to synthesise enough vitamin D from the sun to meet the recommended requirements may also benefit from eating foods high in vitamin D or taking a supplement. This includes higher-risk individuals, "such as pregnant women, breastfeeding women, and the elderly", says Hope, along with babies and children.

According to nutrition researchers at Vitabiotics, the UK Department of Health recommends that babies up to one year of age have a daily supplement with up to 10mg (400IU) of vitamin D - unless they are having at least 500ml of infant formula per day, as this is already fortified with the vitamin. Children between one and four should have a daily supplement for the same reasons.

Should I take vitamin D if I'm in the sun a lot? 

The sun is the best source of vitamin D. However, even if you are in the sun a lot, you may still need to take a vitamin D tablet. For example, depending on what SPF sunscreen you wear on your face every day, you may still need a supplement if you wear a factor 50 sun cream and keep it topped up. Equally, if you don't wear clothes that allow the sun to get to your skin, or there's a reason why the body can't properly synthesise vitamin D.

As always, you should speak to your doctor if you are concerned you're not getting enough vitamin D. 

The sun isn't the body's only way of getting the vitamin, however. Fatty fish, red meat, liver, egg yolks, cheese, bananas, and cereals fortified with additional nutrients are also rich in this vital nutrient.

And of course, you can continue taking (or start taking) a vitamin D3 supplement of your choice to boost your mood and continue to protect your heart and bone health in the summer.

Can you have too much vitamin D? 

If you're getting your vitamin D from the sun, you can never have too much - "your body will stop synthesising the vitamin" when it's had enough, says the nutritionist. However, you can take too much vitamin D in summer via supplements. 

"Toxicity from supplementation can occur if you take very high doses regularly," she says. "Symptoms include nausea, vomiting, fatigue, muscle weakness, and bone pain, to name a few." 

If you take too much vitamin D, you can also develop a condition called hypercalcemia over time - when you have too much calcium in the body. This weakens the bones and damages organs like the kidneys and heart.

How much vitamin D should I take in the summer?

The NHS recommends that adults take no more than 10mg per day (4,000 IU), whether you're supplementing with vitamin D in summer or the winter. As many people get enough vitamin D from the sun between mid-March and September, even when wearing sun cream, supplementing may not be necessary or you may want to take a reduced amount of vitamin D. 

Longer and thicker hair is at the top of many of our beauty wish lists. But while investing in high-quality products can have a positive impact, eating the right diet is one of the most effective ways to boost hair health. 

A diet lacking in nutrients, particularly vitamins B12 and D and iron, can harm your locks and has been linked to thinning hair and hair loss. Luckily, these essential vitamins and minerals are present in some of our most common foods.

For quicker hair growth, load your plate up with high-protein foods like eggs and grains, as well as vitamin C-packed foods like blueberries, spinach and broccoli. Healthy, shiny hair starts with a healthy scalp and many of these nutritious foods will help boost scalp health as well as provide the vitamins and minerals your hair needs. These are the 32 best foods to eat for hair growth.  

32 foods to eat for healthy hair growth

Eggs

Eggs are high in protein and also contain biotin, which is essential for healthy hair growth. Nutritionally dense, eggs are a favourite with nutritionists thanks to their high levels of zinc and selenium, which also help to contribute towards healthy hair. Have them poached, scrambled or hard-boiled - just make sure they're a regular addition to your diet. 

Mackerel

Fatty fish like mackerel have high levels of omega-3 fatty acids, as well as being a great source of protein and B vitamins, which are both linked to hair health. While the research into increasing omega-3 in the diet and hair growth is too limited to make any bold claims, health experts have seen some evidence to suggest that it can help speed up the process. 

Blueberries

Blueberries are a nutritional powerhouse, packed with antioxidants like vitamin C. The body uses Vitamin C to produce collagen, which in addition to being great for skin health helps to strengthen the hair and prevent breakage. A one-cup serving of blueberries contains 25% of the recommended daily value for vitamin C. 

Avocados

We could wax lyrical about the nutritional benefits of avocados. Not only do they contain healthy fats, but this tasty fruit is also a brilliant source of vitamin E. Like vitamin C, vitamin E is a powerful antioxidant that helps to protect against free radicals that can be damaging to the hair. One medium-sized avocado provides 28% of your daily vitamin E. 

Sweet potatoes

Sweet potatoes are high in beta-carotene, which is converted into vitamin A in the body. Vitamin A encourages cell growth, which extends to the hair, and also helps the body to produce sebum for a healthier scalp. 

Spinach

Green, leafy vegetables should be an essential part of your diet due to their high nutritional content and anti-inflammatory properties. Spinach is high in vitamin A, vitamin C, iron, and folate, which are all important for hair growth. Iron deficiencies have been linked to hair loss - topping up your levels with a side of spinach will help keep hair strong and healthy. 

Salmon

Like mackerel, salmon is another oily fish that's packed with nutrients, in particular omega-3. The body doesn't naturally produce omega-3s and the jury is out on how effective supplements can be, so upping your salmon intake is a great way to boost your levels. Just pop in the air fryer for 8-10 minutes and you're set. 

Almonds

Not only are almonds a great snack when it comes to upping healthy fats in your diet, but they can also significantly boost hair growth thanks to their high levels of vitamin E. Almonds also provide a variety of B vitamins, zinc, and essential fatty acids.

Oysters

Oysters may be a luxurious treat often enjoyed with a glass of fizz, but they're also a great source of hair health heroes like zinc, iron, and vitamin D. Oysters are one of the best ways to get zinc into your diet, with 28 to 32 mg per serving. 

Sunflower seeds

A sprinkle of sunflower seeds on your soup or salad can make a difference to your hair. A 28g serving of sunflower seeds contains around 50% of your daily vitamin E recommended intake, as well as those essential B vitamins. 

Sardines

Seafood is a great addition to your diet when it comes to hair health. Sardines are also high in omega-3 fatty acids and vitamin D - and delicious on toast with salt and pepper. Fresh sardines are best for you, but the tinned ones are still something of a nutritional powerhouse - perfect if you want to whip up a quick healthy lunch.

Flaxseeds

Flaxseeds are also an excellent source of omega-3 fatty acids, though it's worth noting that the body doesn't absorb them as well as when they're consumed via fatty fish. Sprinkle milled flaxseeds on fruit and yoghurt to add some texture, or use it in baking as an addition to muffins or cakes. 

Black beans

Black beans are another great source of zinc, which helps to boost the hair's growth cycle. A 100g serving of black beans provides around 14% of a woman's zinc recommended intake, as well as being a high source of protein and a delicious addition to Mexican dishes. 

Chia seeds

Chia seeds are a small but mighty superfood, packed with nutrients and antioxidants. They're high in protein, which helps to maintain a healthy scalp and are also a great source of fibre. Fibre is essential for a healthy gut and with gut health heavily linked to the overall health of the body, that's a good reason enough to add some chia pudding into your diet. 

Pumpkin

Another beta-carotene hero is pumpkin (you can spot the foods high in this compound - like carrots, butternut squash and sweet potatoes - thanks to their orange pigment). As well as providing the body with more vitamin E, pumpkin also contains high levels of zinc for hair health. 

Red meat

Red meat is high in protein, which helps the body repair itself and aids faster hair growth. There are some negative associations with overconsumption of red meat, processed meat in particular. But in terms of upping protein, consuming it in moderation can have some positive effects. 

Buckwheat

Nutritionally-dense buckwheat is a healthy grain that's full of hair growth-boosting vitamins and minerals including zinc, iron and B vitamins. Try it as an alternative to rice or try your hand at buckwheat waffles or pancakes.

Greek yoghurt

Greek yoghurt isn't only high in protein, it also contains vitamin B5 (known as pantothenic acid), which can help prevent thinning hair and has been linked with a healthier scalp as it encourages blood flow. 

Guava

Tropical fruit guava is not only delicious, but it has high levels of vitamin C that will encourage hair health and stop it from breaking. Vitamin C, like vitamin E, helps strengthen and condition the hair so it's less dry and brittle. Try a guava juice smoothie as part of your morning routine and you'll never look back.

Cinnamon

Cinnamon is a potent spice that can be used to sweeten curries and stews, or sprinkled on top of your morning coffee or porridge. It can also help to boost circulation, which is good news for a healthier scalp. 

Chickpeas

Chickpeas are an excellent source of protein for vegetarians, as well as being high in folate, a B-complex vitamin that helps maintain healthy hair. Add them to curries, stews and salads, or eat alone as a snack with lemon juice and black pepper. Simply season them and pop them in your air fryer.

Strawberries

Like blueberries, strawberries have high levels of vitamin C. Strawberries are also rich in silica, which is a powerful mineral that helps strengthen hair strands and prevents breakage. 

Kale

Kale is one of the world's favourite superfoods, appearing in detox smoothies and touted as a nutritious side to any meal. Like spinach, Kale has high levels of vitamin C, as well as vitamins K, A, and B vitamins.

Lentils

Lentils are full of folic acid, which helps boost cell turnover for quicker hair growth and a healthier scalp. Red lentils in particular are high in zinc, and biotin, which both help to strengthen the hair. 

Grapefruit

Eating half a grapefruit before breakfast is thought to contribute towards a healthy metabolism and regulate blood sugar levels - and it will also have a positive impact on your hair. Grapefruit helps to hydrate the scalp and hair follicles due to its high levels of vitamin E. 

Bell pepper

The bell pepper is another colourful veg that's high in vitamin C, which helps to stimulate collagen production. Eat yours raw with hummus as a healthy snack or in curries, stews and pasta sauces. 

Bone broth

Bone broth refers to a clear soup that's created by simmering meat joints and bones in water for hours to release essential nutrients. The protein-packed liquid is thought to have big health benefits, including aiding healthy hair with a high dose of collagen. 

Pumpkin seeds

As well as pumpkins, pumpkin seeds are also a great way to up your biotin levels. Pumpkin seeds make a healthy snack or can be toasted and scattered over salads and soups to add texture. 

Brazil nuts

Most nuts contribute towards healthy hair growth, but Brazil nuts are a particularly good choice as they contain selenium, which supports hair follicle health. Health experts recommend eating around four nuts a day to get the right level of selenium into your diet. 

Broccoli

The humble broccoli is another nutritious green vegetable that can help with hair growth thanks to its high levels of vitamin A, vitamin C, and biotin. Try roasting it with garlic or serving steamed broccoli alongside protein-rich peas for a double dose of greens. 

Pomegranate

Sweet and tangy, tasty pomegranates are full of vitamins that will boost your health - and your hair. Vitamin C, vitamin K, and several B vitamins are all present in this popular fruit, which can be sprinkled on yoghurt or used to add a finishing touch to salads. 

Cauliflower

Cauliflower is another food rich in biotin, an essential vitamin for healthy hair. It also contains sulforaphane, an organic compound that's been linked to hair loss prevention. 

If you're finding weight loss in menopause to be a challenge, you're not alone. In fact, because of the way hormone levels impact our body and how they change in menopause, it's become a lot harder than it used to be. 

Traditionally when we want to lose weight, we're advised to follow a diet and reduce our calorie intake - whether we want to lose a stone in a month or aim for more sustainable weight loss. This may have worked in the past but in menopause, traditional dieting may not help you lose weight. It can actually have the opposite effect and cause you to hold onto it. 

No one should feel pressure to lose weight in menopause - or at any other time in life. Everyone's body is different and while you may have gained weight, that doesn't necessarily mean you have to lose it. It's ultimately down to you and what feels good for your body. If you are looking for the best methods for weight loss in menopause, whatever the reason, we have you covered with expert advice on how to get there healthily and sustainably.

Why dieting for weight loss in menopause doesn't work

While a calorie deficit is always needed to lose weight, no matter your life stage, how you get there may need to change in menopause. Traditional dieting (i.e. restricting calories and limiting certain foods), isn't the way forward. Weight loss in menopause is all about maintaining and improving your metabolism. 

Metabolism is the process that turns the calories in food and drinks into energy for the body to use. Several hormones control how well our metabolism functions, including oestrogen. "During menopause, hormonal changes occur in the body that trigger metabolic changes," explains Josie Winfield, a personal trainer and nutrition coach specialising in women's health. "Menopause sees a decrease in the production of oestrogen, a steroid hormone, and this can cause the metabolism to slow down." This means the body isn't burning as many calories as it used to throughout the day just fulfilling vital needs like moving, sleeping and breathing. 

However, traditional dieting can also negatively impact the metabolism. Diets that encourage a low-calorie intake can trigger the body to conserve energy and hold onto carbohydrate and fat stores, causing the metabolism to slow down. 

"Calorie counting often leads to cutting out entire food groups. This is not advised when experiencing menopause. It's vital individuals consume a nutritious diet and listen to their body," notes Winfield, who works with Create PT.

Together, menopause and low-calorie diets are a double whammy that can make weight loss in this stage of life difficult - and very uncomfortable, given the links between menopause and insomnia, mental health issues like increased anxiety in menopause, and lower energy levels as a result. Simply put, the body needs different things now. 

So, with that in mind, what's the best approach to weight loss in menopause? Here, woman&home asks the experts for their best advice. 

What's the best weight loss diet for menopause?

To counter these changes, maintain a healthy and balanced diet. "This includes incorporating plenty of fruits, vegetables, whole grains, and lean proteins while limiting processed foods, sugars, and unhealthy fats," says Dr Chandni Rajani, a GP and women's health specialist. This makes the Mediterranean Diet or DASH the best weight loss diet for menopause, given that it's essential to prioritise nutrients like protein, complex carbohydrates, and fibre, and limit processed foods and alcohol.

Both diets work by prioritising fresh and flavour-rich foods packed with vital nutrients that are naturally lower in calories, without cutting out any particular food groups or focusing solely on calorie consumption. It's two ways to lose weight without dieting. 

These diets can also help to reduce stubborn fat around the middle, per research by University Federico II in Naples, which is a particular problem in menopause. "The weight we gain during menopause doesn't distribute across our body in the same way it did before," says Dr Charlotte Norton, a weight loss specialist and the chief medical officer at The Slimming Clinic. "Pre-menopause, your weight would be more or less evenly distributed across the whole body. When we enter menopause, our weight tends to gather around the middle and, crucially, around our vital organs, which can be dangerous."

Those looking for healthy weight loss in menopause may also find it useful to make their portion sizes smaller, Dr Norton says. "Our bodies require less energy [in menopause], but we don’t tend to reduce our food intake." Reducing how much you have on your plate will naturally mean you eat less food, lowering your overall calorie intake for the day. 

How exercise helps with weight loss in menopause

Regular physical activity can help boost your metabolism and burn calories - both are essential for weight loss in menopause. "Incorporating aerobic exercises, such as walking or swimming workouts, and strength training can help boost metabolism and maintain muscle mass, which tends to decrease with age," says Dr Rajani.

Exercise helps the body to grow muscle, provided you also eat enough protein to lose weight. The more muscle you have, the faster your metabolism. The faster your metabolism, the more calories you'll burn resting. The more calories you burn at rest, the more likely you'll lose weight. 

Low-impact aerobic workouts may also be beneficial for those who want to exercise but are struggling with some of the more negative menopause symptoms. "Once we have hit the menopause, there is an inclination to move less as our joints and muscles become more prone to aches and fatigue," says Dr Norton. Swimming, cycling workouts, yoga, and full-body Pilates are all great low-impact options with limited pressure on the bones and joints.

However, having an exercise you enjoy and that works for you and your body is most important - everyone is different. While some women find that higher-impact activities like running become more uncomfortable, this isn't the case for everyone. If you enjoy running, workout classes, and other high-impact activities, that's fine too. Keeping up a good routine that works for you will help you reap the benefits of weight loss and so much more, from improved sleep to better mental health and more chances for social interaction. 

Tips for weight loss in menopause

It's not all about diet and exercise when it comes to weight loss in menopause, however. It's important to look at changing your lifestyle habits more generally, given that one of the signs of high cortisol levels - i.e. stress - is weight gain and that some perimenopause symptoms make weight loss harder in ways you wouldn't expect. 

• Move more: If you're new to exercise or find working out uncomfortable right now, you may be better off simply moving more throughout the day. We burn most of our daily calories through non-exercise activity thermogenesis (NEAT) - physical movement outside of exercise, such as walking the dog, gardening, and going up and down the stairs. Doing more of this can also help you burn calories without exercise.
• Manage stress levels: "Managing stress levels through activities like yoga, meditation, or deep breathing exercises can be beneficial, as stress can contribute to weight gain and make it harder to lose weight," says Dr Rajani.
• Learn how to sleep better: Insomnia is unfortunately a common experience in menopause, thanks to symptoms like night sweats. However, poor sleep can impact how hormones like ghrelin and leptin (which control how hungry and full we feel) behave the following day. 
• Drink lots of water: It's also normal to retain more water in menopause, notes Winfield. "The body produces excess fluid because of fluctuating hormones, which can cause water retention and bloating," she says, so be sure to drink plenty of water - around two litres a day is recommended by the NHS. 
• Listen to your body: Once you have a goal, like losing weight, it can be hard to see the wood through the trees. But it's important to slow down at times, take a break if you need one, and listen to your body - especially if you've made big lifestyle changes to try and lose weight. "We often work and move in autopilot mode, which means we forget or even ignore what our body tells us. If you need to rest, then rest," says Winfield.

One of the best ways to feel good and look healthier is by looking after our immune system, the part of our bodies that copes with infections and germs. 

Exercising - whether it's strength training or somatic exercises - getting better sleep, and cutting back on alcohol all play a huge role but there’s also a range of fruits, vegetables, and nuts that you can add to your diet for a much-needed boost. 

We’ve rounded up some of the easiest and tastiest foods to add to your diet - from hearty soups to vitamin-packed veggies.

Delicious foods to boost your immune system

Chicken soup

Since chicken is an excellent source of Vitamin B6 and the broth that comes from boiling chicken bones is great for repairing the gut and strengthening the immune system, chicken soup is a great option for a wholesome midweek dinner. It’s best to make your chicken soup so you know exactly what’s in it - we recommend adding noodles and chilli, or you could start with a pre-packed immunity soup cleanse if you need a real boost. A great food to turn to if you're feeling run down.

Ginger

One of nature’s true superfoods, ginger not only helps boost the immune system but it’s also good for settling the stomach, treating nausea, and lowering blood sugar. And thanks to its antimicrobial properties it’s useful for fighting bacterial and fungal infections. Add a few pieces of fresh ginger to hot water for a calming drink in the morning or before bed or add finely chopped ginger to your stir frys and curries. 

Swiss chard

Packed full of Vitamins K, A, and magnesium, swiss chard can help to keep bones healthy, heal wounds, and keep our skin and immune system in top form. The versatile leafy vegetable comes in the most beautiful shades with stems often being bright pink or yellow. Try it sauteed with olive oil, garlic, and black pepper.

Oranges

Vitamin C is one of the best ways to strengthen our immune system since it helps protect cells and promotes the production and function of immune cells. And oranges are a great source of Vitamin C, easy to carry around and eat as a snack, these wonder fruits are good for digestion and hydration too. 

Yoghurt

Adding a few spoonfuls of yoghurt to your morning porridge is a great way of getting good bacteria into your gut and boosting your immune system. It’s an amazing source of calcium and packed with Vitamins A and B12, just make sure to go for a natural unflavoured brand as those can be full of sugar. Natural, full-fat Greek yogurt is ideal.

Red peppers

Since red peppers are full of Vitamin C, a powerful antioxidant that fights cell damage, this humble vegetable is a game changer when it comes to boosting the immune system. Eat it as a snack raw or add to bolognese sauce and stir frys.

Mushrooms

According to the Mushroom Council, mushrooms contain vitamins and nutrients that can be beneficial in supporting the immune system. Packed with Vitamin D for strong bones, copper which helps maintain the nervous and immune systems, and selenium to protect the body from infection, they’re a pretty special food group.

Salmon

It’s thought salmon is good for boosting the immune system since it contains a high amount of omega-three fatty acids. Cover a raw salmon fillet with fresh lemon juice, salt, and pepper and bake in a foil parcel in the oven. Serve with swiss chard and sweet potato for a speedy, super nutritious dinner. 

Spinach

Containing high levels of vitamins C and K, as well as beta carotene, folate, and fibre, spinach is a powerful immune booster. Eat it wilted alongside salmon for dinner or blend the fresh leaves into a smoothie with berries, banana, and milk for a healthy no-fuss breakfast.

Watermelon

The health benefits of watermelon are endless. High in antioxidants, it’s said to help curb the risk of diabetes and it has a natural pigment called beta-cryptoxanthin that’s known to be good for joints. But it’s the high dose of vitamin C in watermelon that helps support your immune system. Try blending it into juice for an easy hydration hit and that much-needed Vitamin C. 

Miso

Japanese miso, made from fermented soybeans, salt, and a type of fungus is high in Vitamin B12 and is great for improving gut health thanks to being a source of Lactobacillus acidophilus. Miso can be added to soups and stews to give a good depth of flavour to any dish and will, in turn, will boost your immune system thanks to its beneficial bacteria.

Mackerel

Vitamin B12 is essential for good functioning of the immune system which makes mackerel a solid choice since the oily fish contains a high amount. It’s also full of healthy fats, selenium, and protein which protect the thyroid function of the body. 

Kale

All types of kale overflow with health-boosting properties making it one of the best leafy vegetables to art to your shopping cart. Health benefits include protection against heart disease, improved skin and hair health and since it's loaded with vitamins C, K, folate, and beta carotene, it’s great for helping to fight infections.

Tangerines

Best enjoyed from November onwards when they’re in season, tangerines are full of nutrients, are packed with antioxidants, and can improve skin, heart, and brain health. They also help support immunity and can be easily stashed in your bag making them the perfect snack for when you’re on the move.

Pomegranates

Shrouded in symbolism, the beautiful pomegranate is something of an enigma. If you can get hold of the jewel-baring fruits in the UK the seeds make a pretty salad topping, while the juice is jampacked with antioxidants, making it ideal for boosting immunity. 

Cashews

Cashews contain a good amount of zinc, which is a crucial mineral when it comes to supporting a healthy immune system. Zinc also aids cellular repair and can reduce inflammation so it’s a good allrounder. Stash a packet of cashews in your bag for a healthy snack when out of the house. 

Grapefruit

Grapefruit contains so much Vitamin C that just one provides 100 percent of your daily requirement. Since Vitamin C is a powerful antioxidant that is great for your immune system, these zingy fruits are essential when helping to fight off viruses.

Turmeric

Bright orange turmeric root has incredible anti-inflammatory, antioxidant, and immune-boosting properties so it's ideal for building a strong immune system. It’s best consumed raw to reap the benefits which have been known across Southeast Asia for millennia.

Sunflower seeds

Made up of healthy fat, fibre, and antioxidants, the humble sunflower seed surely does pack a punch. Adding a handful to your daily breakfast bowl will help support immune function and may help reduce the risk of several chronic diseases.

Papaya

As a rich source of Vitamins B, C, E, beta-carotene, and lycopene, papaya really is a miracle fruit. Consumed daily it can boost heart health, help with digestive issues, and enhance your eyesight. You can also mash it up and apply it as a facemask for smoother, more radiant skin. 

Almonds

Just a handful of almonds can help destroy free radicals and boost immune function since they’re a rich source of vitamins C, E, and Zinc. Sprinkle them on top of yoghurt, mix them into granola or add them to salads for a bit of light crunch. 

Broccoli

Broccoli is known as a superfood since it contains beta-carotene, antioxidants, and sulforaphane, all of which are said to help improve eyesight, balance hormones and protect against infection. But it’s also great for gut health and is one of the most versatile vegetables around.  

Lime

The vitamin C and antioxidants in limes can strengthen your immune system and help your body fight off infections such as the cold and flu virus. It may also shorten the duration of an illness.

Green tea

Switch regular tea to green tea to improve your immune system almost instantly. It works by helping protect your body against oxidants since it contains epigallocatechin, a powerful antioxidant. If you struggle with blood sugar regulation, green tea can help, try making a cup a day part of your daily routine.

Pine nuts

One of the easiest ways to eat pine nuts is by making your own pesto - simply blend a handful of the creamy nuts with lots of fresh basil, olive oil, garlic, salt, and a good dose of parmesan. The nuts contain Omega three and are rich in antioxidants, just a couple of spoonfuls a day is enough to make a difference. 

Garlic

An all-round superfood, try adding a couple of cloves to your meals daily and always buy fresh garlic as the precut version you can buy in jars loses its antiseptic, antibacterial, and antifungal properties after a while. Just a small amount of fresh garlic daily will help boost the immune system and fight infections. 

Kombucha

A blend of fermented sugar, yeast, and black tea, kombucha contains lactic acid bacteria and Vitamin B. Not only is it good for your gut, it helps aid the immune system and is totally refreshing. 

Oysters

Oysters are great immune system boosters, full of Zinc and high amounts of Vitamins B12 and D. Try to buy wild oysters to fully reap the benefits but eat in moderation; they shouldn’t be eaten every day.

Acai

A great source of fibre and unsaturated fat, acai berries have become increasingly popular in recent years. The berries are believed to have more antioxidants than raspberries and blueberries and they’re ideal for boosting the immune system. It’s hard to find fresh acai berries in the UK so look out for acai powder which you can use to blend into smoothies. 

Sweet potato

Good for managing diabetes, enhancing brain function, aiding digestion, and boosting skin quality, the properties of sweet potatoes are endless. They also support the immune system since they’re full of Vitamin A, just one a day provides you with your daily dose of the essential vitamin. 

Elderberry

Elderberries are packed with antioxidants and vitamins that’ll help boost your immune system in no time. Since you can’t get fresh berries all year round it’s worth adding a supplement to your diet. Try Holland & Barrett or Amazon.

Kiwi

The humble kiwi fruit has been known to have mood-boosting properties but it’s the high amount of Vitamin C in the green fruit that makes it worth adding to your shopping trolly. A couple a day will provide you with your entire daily amount of recommended Vitamin C, and the fruit's immune-boosting nutrients will ensure you rarely get sick. 

The foods that will help you keep you hydrated, particularly if you struggle to sip on enough water each day, are vital for overall health. Given that H20 takes up two-thirds of our body, being dehydrated can impact things like brain power, weight management and the digestive system. Drinking too little daily can lead to symptoms such as tiredness, headaches and dry skin.

We're encouraged by official guidelines to drink at least 1.2 litres of water - the equivalent of six to eight mugs - per day. However, your body will likely need more if the weather is hot or if you've been exercising, such as strength training or going for a run. If that sounds like a daunting amount of water, then the good news is that research has shown you can get as much as 40% of your required intake via food. 

Indeed, the items on your plate will have their own varying levels of water content, and there are likely to already be some very hydrating game-changers in your fridge - with many thirst-quenching fruits and vegetables around. However, there are several other groceries - including dairy products - that pack a punch when it comes to H20...

The 32 foods that will help you keep you hydrated

1. Watermelon

There is a reason why you're so drawn to watermelon during summer. It is one of the most hydrating foods out there, with a water content of 92 per cent. For this reason, the tropical fruit is also very low-calorie, if you're wondering what to snack on when dieting, with a study finding a link to lower body weight when it was consumed daily.

2. Strawberries

Few things say summer quite like strawberries, whether that's on the beach or at a picnic. The fruit is particularly thirst-quenching on warmer days, with a water weight of about 91 per cent. But that's not it - they have been found by research to have an anti-inflammatory effect on the body, which could lead to a reduction in heart disease risk and protection against some cancers.

3. Peaches

Peaches are a great way to change up your fruit consumption, and they are delicious as a yoghurt topping for breakfast or mixed into salads for lunch. They have a water weight of 90 per cent, but are surprisingly filling thanks to their high fibre content. Keep the skin on - there is evidence it contains antioxidants, which may ward off disease.

4. Oranges

They are already a go-to snack, but oranges can also help hydrate you - containing an 86 per cent water content. However, there are more perks that come with the fruit, which is a rich source of vitamin C - research has shown that it can boost levels of the antioxidant in juice form, if you haven't got time to faff around with peel.

5. Cucumber

Cucumbers are an ideal addition to salads and smoothies during balmy periods. The vegetable is around 96 per cent water - the highest of any food - making them seriously refreshing. They also contain a soluble fibre called pectin, which a study found aids bowel movements, simultaneously making it a gut-healthy food since it feeds 'good' gut bacteria for boosted digestion.

6. Lettuce

Pile up your salad with lettuce for a hydrating lunch. They have a 95 per cent water content, and you can benefit from many other essential nutrients at the same time. For instance, the leaves are rich in vitamin K, which has been shown by research to be key for bone health and warding off osteoporosis - something particularly important for women going through menopause, due to declining oestrogen levels.

7. Soup

Certain meals can in and of themselves be hydrating. For example, soups and broths contain plenty of water as their base, which is enhanced further if they're made with lots of thirst-quenching vegetables. They are also a great lunch option if you are considering how to lose a stone in a month in a healthy, sustainable way - with research finding that those who slurped on a bowl before a main course ended up with a lower daily calorie intake.

8. Courgette

Courgettes are a versatile vegetable that can be added to everything from stews to stir-fries. One serving contains over 90 per cent water, making it rather hydrating. What's more, it is rich in vitamin C, with the important nutrient shown by research to help boost your immune system and be protective against illness.

9. Celery

If you're looking for a hydrating crudité to go with your dip, then you can't go wrong with celery. The vegetable is around 95 per cent water, also making it a very low-calorie snack. What's more, it is very high in potassium, which research has shown to have blood pressure-lowering effects and is associated with a reduced risk of cardiovascular disease.

10. Greek Yoghurt

Enjoying a Greek yoghurt-based breakfast will get your day off to a hydrating start. The go-to fridge staple is made up of 75 per cent water, and also serves up a number of other perks too. It is high in calcium, which research has shown is an essential mineral for healthy bones - particularly in post-menopausal women.

11. Tomatoes

Tomatoes do more than just add juicy flavour to dishes. They are around 95 per cent water, making them one of the most hydrating groceries in your shopping basket. What's more, they come with a generous helping of the antioxidant lycopene - responsible for their red colour - which research has found could lower the risk of heart disease.

12. Peppers

Throw some bell peppers into your dish, and you're getting more than extra tasty crunch. The vegetables are around 90 per cent water, making them a very hydrating mealtime addition, however they are also packed with other key nutrients too. They are naturally rich in immune-boosting vitamin C, which research shows may also aid the absorption of the fatigue-fighting mineral iron.

13. Cauliflower

Cauliflower may not get that much attention, but it is a big player among hydrating groceries. The humble vegetable, which can be added to roast dinners or used in a casserole, is 92 per cent water. It also contains the compound choline, which research has shown is key for multiple processes in the body - including brain health.

14. Cabbage

While cabbage might have fallen off your radar amongst trendier superfoods, it certainly packs a punch when it comes to hydration. The cruciferous vegetable has an estimated 92 per cent water content, and can be cooked sautéed or made into a soup. It is also a source of antioxidants called glucosinolates, which research has found may protect against certain forms of cancer.

15. Grapefruit

Grapefruit is well known to be one of the best superfoods for weight loss, due to its high fibre content and low number of calories per serving. However, it is also mega hydrating, at 91 per cent water - and comes with other benefits too. A study showed that daily consumption for six weeks was linked to improvements in blood pressure.

16. Skimmed milk

Skimmed milk is made up of mostly water - at 90 per cent - making it a hydrating addition to your cup of tea or coffee. Interestingly, one study found that it was more effective at warding off post-exercise dehydration compared to water and sports drinks, making it an ideal beverage to sip on after you've been doing more intense cardio workouts.

17. Coconut water

If you find the taste of standard H20 a bit plain, then coconut water is a great option. It is still 94 per cent water, but comes with a host of other benefits too. These include electrolytes - which are essential minerals, such as sodium, calcium and potassium - that research has found are especially rehydrating when consumed after a workout session.

18. Cottage cheese

Cottage cheese - which you can layer on whole grain toast for a particularly satiating breakfast - is a surprisingly hydrating dairy product, containing 80 per cent water. It is rich in B vitamins, including vitamin B12 - which research has shown to be important for eye health and can ward off age-related macular degeneration. 

19. Spinach

If you're wondering what to blend into your smoothie, then spinach makes a super-hydrating ingredient - at around 93 per cent water. However, it is also a rich source of magnesium, with a study showing that those with a diet high in the mineral had less age-related brain shrinkage - and the effects were especially pronounced in post-menopausal women.

20. Soy milk

For those after a plant-based addition to their cuppa, then soy milk is a particularly hydrating choice. The milk alternative, which is made from soybeans, has a considerable 94 per cent water content. It also contains a similar amount of the antioxidant riboflavin to cows' milk, which research has shown it may be protective against certain cancers.

21. Kale

Kale is a nourishing addition to salads and smoothies and can supercharge hydration too. The leafy green vegetable contains a water content of 84 per cent. On top of this, it is a rich source of the key nutrient vitamin A, of which there's evidence that it can help bolster the immune system.

22. Broccoli

On chilly days, there are few things more warming than a broccoli-based soup or pasta dish - and it's super hydrating too. The nourishing cruciferous vegetable is estimated to be around 90 per cent water. What's more, it has been linked to a number of disease-fighting benefits, with one study linking it to a lower risk of stomach cancer.

23. Carrots

Carrots make a great crudité to use for dips during sun-drenched picnics - and there's another reason you're probably drawn to them on days like this. The root vegetable is very hydrating, with a water content of between 86 per cent and 95 per cent. They also come with other powers, with one study linking them to a reduced risk of lung cancer.

24. Pineapple

Want to jazz up your fruit bowl? Try pineapple - which is 86 per cent water. The hydrating tropical fruit also contains the anti-inflammatory enzyme bromelain, which research has shown may help in the treatment of osteoporosis, of which post-menopausal women are at a much higher risk.

25. Apples

Apples are a go-to snack - and are a particularly hydrating one at that. They are 86 per cent water, which explains their delicious juiciness. What's more, they are also naturally high in fibre - research has linked high consumption of the important macronutrient to increased diversity in the gut microbiota and lower long-term weight gain.

26. Cantaloupe

On balmier days, cantaloupe will keep you well-refreshed. The melon is comprised of about 90 per cent water, and contains plenty of fibre for a satiating snack. It is also particularly plentiful in vitamin A, with research showing the key nutrient can help boost immune function and ward off infection.

27. Radishes

Radishes may not be part of your usual cooking repertoire, but the humble vegetable is a hydration powerhouse - standing at an impressive 95 per cent water - making it a no-brainer to add to salads and roasts. What's more, there's evidence that bioactive compounds it contains may have disease-fighting properties.

28. Asparagus

If you're after the best foods to have first thing in the morning, then you can't go wrong with asparagus. The vegetable is particularly hydrating, with a water content of 92 per cent. Just make sure you cook them - a study found that this triggers a boost in antioxidant activity of 16 per cent, which is key for reducing inflammation.

29. Mushrooms

Mushrooms are a great way to add texture to stir-fries and pasta dishes. The vegetable is surprisingly hydrating, with a water content of between 85 per cent and 95 per cent - also making it an ideal food to munch on when it's sunny. Talking of which, they are one of the main food sources of vitamin D, which has been found by research to help lift mood.

30. Watercress

Watercress is a super-hydrating ingredient mixed into salads and as a soup topping, with a water content of 95 per cent. It is also rich in vitamin C, a key vitamin for boosting immunity, according to research.

31. Brussels Sprouts

They may be best associated with the festive season, but the hydrating benefits of Brussels sprouts are a good reason to enjoy them all year round. The cruciferous vegetable has a water content of 86 per cent, along with plentiful fibre - of which there's evidence of increased feelings of fullness.

32. Blueberries

Blueberries make a delicious summer breakfast topping - and not just because they add juicy flavour. They are a very hydrating fruit, with a water content of 85 per cent. Alongside this, they are rich in vitamin K, with research finding a link between the nutrient and lower heart disease risk.

Feeling down? There are foods that can actually help lift your mood, with increasing scientific evidence of the positive role certain nutrients play. While it is always essential to first seek specialist support from a doctor if you're struggling with your mental health, your diet can also have a huge impact on psychological wellbeing. 

Tweaking your meals has been shown to have a protective effect on the mind and keep bad days at bay. However, there is increasing evidence of how particular brain-nourishing foods can help those who are experiencing a whole range of common mental health conditions - including anxiety and stress symptoms, as well as the early signs of burnout and depression.

Even better, many of the best mood-elevating groceries will already likely be on your regular shopping list, from eggs and broccoli to chicken and olive oil. What's more, as we'll reveal, the most nutritious feel-good items - with which you can easily and affordably upgrade your current breakfast, lunch and dinner - still come packed with plenty of flavour...

32 foods that can actually help lift your mood 

1. Salmon

The oily fish is a beloved member of the Mediterranean diet family. Salmon comes packed with omega-3 fatty acids which research has found can help protect against depression. Indeed, one study showed that two types - docosahexaenoic acid (DHA) and eicosapentaenoic acid (EPA) - have been linked to lower levels of the mental health condition.

2. Dark chocolate

A square or two of dark chocolate should be a go-to if you're wondering what to snack on when dieting, with plenty of evidence that it can help curb sugar cravings. However, research has shown that the sweet treat can also lift your spirits, finding that an 85 per cent cocoa version was able to improve mood when consumed daily for three weeks. 

3. Bananas

Bananas may be best known for their blood pressure-lowering potassium levels, but there's also evidence that the popular fruit can help drive a sunny disposition as strong as its bright yellow skin. A study showed its high vitamin B6 content helped the feel-good neurotransmitters dopamine and serotonin work their magic.

4. Oats

If you're after a breakfast that will help brighten up a chilly morning, then you can't go wrong with a hearty bowl of porridge. Oats have a naturally high fibre content, with research showing that upping levels of the macronutrient in your first meal of the day has been linked to better mood and energy levels. This is thought to be due to more stable blood sugar levels curbing irritability.

5. Berries

Berries can evoke feelings of summertime good weather in an instant, an association rooted in the time of year when they are naturally in season. However, there seems to be another reason for the associations of things like blueberries and raspberries with happiness. A study has linked a diet rich in antioxidants - which they contain plenty of - to better management of inflammation, which has been linked to conditions like depression.

6. Nuts

When it comes to healthy foods that can be consumed on the go, nuts lead the charge. Even better, the likes of almonds, peanuts, cashews and walnuts are a rich source of an amino acid called tryptophan, which research has shown is behind the mood-bosting neurotransmitter serotonin. There is also evidence that zinc and selenium, found in Brazil nuts, are linked to lower rates of depression.

7. Lentils

Lentils can provide the simple base to a heartwarming, filling dinner on gloomier days. The pulses are naturally high in B vitamins, which research has found can help improve your mood by triggering elevated levels of the feel-good neurotransmitters serotonin and dopamine.

8. Eggs

While most mood-boosting vitamin D is absorbed from the sun, eggs are one of the few food sources of the essential nutrient - whether poached, fried, hard-boiled or scrambled. A study found that the kitchen staple was linked to a reduced risk of depressive symptoms. Sunny side up it is.

9. Kimchi

Kimchi uses a variety of fermented vegetables - such as spring onions, garlic and ginger - and is one of the most well-known probiotic foods. These have been shown to aid gut health, which research has found to influence the body's feel-good neurotransmitter serotonin.

10. Pumpkin seeds

Sprinkling pumpkin seeds on salad and soup provides more than just an extra crunch. They are a rich source of the amino acid tryptophan, which research has shown to be important for the production of the feel-good neurotransmitter serotonin. Additionally, they contain magnesium, with evidence that the mineral can help bolster resistance to stress.

11. Chicken

A roast chicken for Sunday lunch is always a great idea - but perhaps even more so when you discover its uplifting nutrients. The meat is a rich source of the amino acid tryptophan, of which there is evidence it is integral to production of the feel-good neurotransmitter serotonin. Additionally, it contains vitamin B12, which has been found by research to also help ward off depression.

12. Beans

Bean-based dishes are not only filling, but they also have uplifting benefits. They are plentiful in B vitamins, which research has shown can help boost the production of the feel-good neurotransmitters dopamine and serotonin. What's more, there is evidence that zinc - which the pulse also contains in high amounts - is important in the treatment of depressive disorders.

13. Oysters

They may be better known as a food that helps enhance sex drive, but oysters also serve up general mood-boosting benefits too. According to research, they contain more zinc than any other food, and there is evidence this important mineral is key to helping maintain levels of the feel-good neurotransmitter dopamine.

14. Kale

Dark leafy greens, such as kale, are an unlikely source of 'comfort' eating thanks to their luscious levels of B vitamins. Indeed, research has shown that nutrients like vitamin B12 and folate (vitamin B9) have a positive effect on stress, while low levels have been linked to depression.

15. Green tea

Suffering from a mid-afternoon lull? Make yourself a mug of green tea. The calming hot drink contains the amino acid L-theanine, which has been liked by research to lower levels of stress and may help with anxiety symptoms. On top of this, the compound - which is also found in black tea - can support sleep as well as memory, which will also certainly make you feel better.

16. Chia seeds

Chia seeds are a popular component of healthy breakfasts thanks to their high fibre content and ability to boost satiety. However, they come with another big perk due to their similarly generous concentration of omega-3 fatty acids. Research has linked the latter nutrient to a marked improvement in symptoms of depression.

17. Matcha

Matcha has long been brewing as a go-to hot drink for those who want to enjoy a slower caffeine release - and the evidence suggests it may provide a feel-good boost too. One study showed that making a cuppa using the green powder led to a decrease in stress and anxiety, while also raising attention and memory.

18. Mushrooms

Sunshine is the main source of vitamin D, which research has found to be key for the regulation of the feel-good neurotransmitter serotonin. There is also evidence that those with low levels of the key nutrient are more at risk of depression. Mushrooms are one of the few food sources, and a study has shown that the vegetable is a really effective way to top up if it's grey skies outside.

19. Beef

While you might be moving towards more of a plant-based diet, enjoying beef on occasion will do your mental health a lot of good according to science. The lean meat is rich in iron, which helps transport oxygen all around the body including the brain, and low levels of the mineral have been linked by research to symptoms of depression. A study showed that those with a deficiency had an increased risk of psychiatric disorders.

20. Avocado

Avocado is a brunch obsession and it's indeed a great choice for getting your weekend off to a positive start. The fruit is rich in 'good' fats, which have been linked by research to lower anxiety levels in women. One study also found a boost in lutein, an antioxidant and anti-inflammatory carotenoid, which has been linked to lower stress levels. 

21. Turmeric

As well as enhancing the flavour of dishes, turmeric can also boost your day. A study found that an anti-inflammatory compound in the golden spice, called curcumin, led to an antidepressant effect. What's more, research showed that it was effective at treating depression symptoms.

22. Sweet potato

Sweet potato, which can be cooked up as wedges or mash, is one of the more nourishing carbs around. The root vegetable comes packed with vitamin B6, which research has linked to lower anxiety levels. Additionally, its high fibre content also stabilises blood sugar levels, with evidence showing that this can improve mood.

23. Olive oil

The kitchen staple has long been associated with brain health - however as well as better memory and lower dementia risk, it can also lift your mood. Research has linked the condiment to lower stress levels, which are thought to be down to the presence of omega-3 fatty acids, with evidence revealing a reduction in depression and anxiety symptoms.

24. Garlic

Garlic may add delicious flavour to cooking, but it also packs a punch when it comes to mental wellbeing. One study found that the vegetable was able to aid the brain's levels of the feel-good neurotransmitter serotonin. Additionally, for women on their period - a time when mood swings are common - research has shown it may also reduce pain.

25. Sauerkraut

As a probiotic food, sauerkraut - which is made from fermented raw cabbage - is known to aid gut health. As such, research has shown that those consuming more of these products reported lower levels of depression. There is evidence it does this by increasing the gut's ability to soak up mood-regulating minerals, such as magnesium and zinc.

26. Coffee

Coffee is known to provide an efficient energy boost, and science has shown it can also elevate mood too. Indeed, research has revealed a link between consumption of the hot drink and a lower risk of depression. Similarly, there is evidence of a similar antidepressant effect experienced by women who regularly enjoyed a caffeine fix. Although, it's important to get the balance right - sipping on too much has been found by a study to increase anxiety levels.

27. Yoghurt

For a mood-boosting breakfast, yoghurt is a great start. The gut-friendly probiotic food contains the 'good' bacteria, Lactobacillus, which has been shown to have an uplifting effect. There is evidence that it lessens inflammation in the gut, which is thought to impact mental health, while one study indicated that it could potentially reverse depression.

28. Broccoli

Good old broccoli is an unlikely ingredient to a mood-boosting meal. It contains antioxidants, which have been linked to improved mental health. Indeed, one study found that women going through menopause who consumed a diet rich in the compounds had lower levels of depression and anxiety.

29. Cinnamon

Start sprinkling cinnamon on your breakfast. The spice is known to be rich in antioxidants, which research has found may reduce inflammation in the brain that causes depression. This is because the compounds stabilise free radicals, which are molecules that cause cell damage and can lead to oxidative stress. 

30. Whole grains

Swap your white bread for a loaf of whole grain. The latter is packed with fibre, which - alongside probiotic foods - is key to gut health and, in turn, plays an important role in mental wellbeing. Indeed, research has found a link between fibre intake and depression levels, noting a 5 per cent reduction in risk with each 5g increase in the macronutrient.

31. Oregano

Rustle up oregano from your spice drawer, because its plentiful levels of polyphenols could be positive for the mind. These compounds are strong antioxidants that have anti-inflammatory properties that may benefit the brain. Indeed, one study showed that people who consumed a polyphenol-packed diet for three months experienced a reduction in depression symptoms.

32. Red onion

Red onions provide crunch and flavour to a whole host of dishes, and you'd be wise to make them a regular on your shopping list thanks to their mood-enhancing properties. They are rich in plant compounds known as polyphenols, which have anti-inflammatory properties that research has shown may be linked to a reduced risk of depression.

Find inspiration in the best foods to have first thing in the morning if you're stuck on what to have for breakfast. While the first meal of the day can often be an afterthought - particularly if you have to rush out of the door for work or the school run - consuming nutritious foods early on can help get your body and mind off to a great start.

From eggs and berries to whole grain toast and yoghurt, there are many foods likely to already be stocked in your kitchen that can be thrown together for a nourishing breakfast. However, there are other nutritious items - like grapefruit, chia seeds and feta - that you may not have considered rustling up in the morning, but which will fuel you up just as effectively.

Whatever you decide to munch on for breakfast, the ideal ingredients are those able to sustain energy levels as well as brain power, and which may contribute to long-term health. While it's tempting to eat the same thing every morning, where possible try to enjoy a variety of different foods - particularly if you're looking to improve your gut health - and these 32 items should give you plenty of choice...

32 of best foods to have first thing in the morning

Eggs

There's a good reason why eggs are a classic breakfast staple - whether scrambled, poached, fried or hard-boiled. A study published in the International Journal of Environmental Research and Public Health found that those who ate them on toast as part of their first meal of the day experienced significantly less hunger compared to others who consumed bran cereal. It's thanks to their naturally higher protein content, which promotes feelings of fullness.

Porridge

Porridge is a great warming breakfast on chilly days, and it's a nutritious powerhouse too. Research from the National Institute of Public Health in Poland has shown that oats - which contain a kind of soluble fibre called beta-glucan - can help lower cholesterol as well as glucose levels while also keeping you feeling full all morning. What's more, you can keep your tastebuds excited by mixing up the toppings. 

Greek yoghurt

Greek yoghurt is a great food to kick off your day with - and not just because it's versatile and can be topped with everything from fruit to granola. It is naturally high in protein and will therefore keep your energy levels up until lunch. What's more, it will also help keep your tummy at ease since it is also one of the best gut-healthy foods around - there's evidence it contains probiotics - like the 'good' bacteria Bifidobacteria - which can aid digestion.

Chia seeds

They not only give serious crunch when sprinkled on yoghurt or porridge, but chia seeds are a game-changer if you're wondering how to get more fibre in your diet. According to research published in Molecules journal, the key macronutrient helps promote satiety - so you won't get peckish mid-morning - and it also normalises bowel movements by keeping food moving along the digestive tract, helping keep you regular.

Blueberries

Few fruits pack more of a nutritious punch than blueberries which are, of course, delicious when thrown onto pancakes or into a smoothie. As well as being high in fibre, they are rich in antioxidants called anthocyanins - of which there's evidence that they can reduce the likelihood of conditions such as heart disease, cancer and diabetes.

Whole grain toast

In a rush in the morning? You can't go wrong with a couple of slices of whole grain toast - which can be jazzed up with things like nut butter to suit any taste. It is high in fibre, which a study published in BMJ found was linked to healthy weight management - it helps promote satiety and was less likely to spike blood sugar compared to simple carbohydrates such as white toast.

Nuts

Nuts are one of the most useful items in your kitchen cupboard. The likes of almonds and cashews can be used as a breakfast topping or as a standalone snack if you're rushing out the door. They contain protein, 'good' fats and fibre - helping boost feelings of fullness - and an umbrella review linked eating a handful a day to a lower risk of cardiovascular disease.

Nut butter

Give your toast or porridge a nutritious boost with a dollop of nut butter, such as almond or cashew. Not only will it add flavour to your breakfast, but nuts are packed with nutrients such as 'good' fats, magnesium and potassium. A study in the New England Journal of Medicine showed that those who consumed them more than seven times per week had a 20 per cent lower risk of death compared to those who went without. The authors of the study, which was conducted over 30 years, were keen to note that the large study cannot definitively prove cause and effect - but it does, nonetheless, prove the health benefits of regularly eating nuts.

Flaxseed

When sprinkled on yoghurt or blended into smoothies, flaxseed is an easy way to add more omega-3 fatty acids, protein and fibre into your diet. A study in the Journal of Nutrition linked them to lower cholesterol levels, while further research from Integrative Cancer Therapies indicated that they might be protective against breast cancer.

Bananas

Bananas have long been a breakfast go-to - and for good reason. The fruit, which is easily consumed on the go, can also be sliced up and added to porridge or toast. They are very rich in a nutrient called potassium, which can help maintain healthy blood pressure levels.

Cottage cheese

While it might be a more unusual food to kickstart your day with, cottage cheese on toast is a smart way to stay fuelled up until lunch - and is especially ideal if your goal is to slim down, since various studies have linked the food to healthy weight loss. As well as being among the best high-protein, low-calorie foods, it is also packed with calcium and vitamin B12.

Protein shake

Protein shakes are a godsend for those who are short on time in the morning or who prefer a lighter breakfast. You can mix one of the best protein powders for women with ingredients like fruit and nut milk - and it's even better consumed alongside strength training workouts, with research from BMJ showing that macronutrient helps build lean muscle mass.

Avocado

There are few more iconic breakfasts than avocado on toast. As well as being naturally delicious, the fruit also helps you feel full all morning long thanks to its high fibre content and levels of 'good' fats. What's more, a clinical trial run by Penn State University found that the latter has also been linked to a decreased risk of heart disease, cancer and diabetes.

Spinach

Spinach is a savvy addition to savoury breakfasts, whether in a green smoothie or omelette. One Danish study found that eating one handful of the leafy green vegetable per day could lower the risk of heart disease by 26 per cent thanks to its nitrate contents. It's also one of the foods rich in magnesium which is important for sleep.

Honey

Those who favour a sweet breakfast would do worse than to drizzle on a bit of honey while whipping up pancakes or porridge. There is evidence that the kitchen cupboard staple is rich in polyphenols, which have anti-inflammatory properties and could therefore reduce the severity of chronic inflammatory diseases - including some cancers and autoimmune conditions. 

Apple

Apples may not be the trendiest of breakfast fruit, but they are a super easy way to give your morning a nutritious boost - whether eaten on their own, dunked into nut butter or as a porridge topping. 

Orange juice

If there's one drink that is a morning classic, it's orange juice. The beverage, when of the freshly squeezed variety, is naturally high in vitamin C - which is important for immune function and cardiovascular health.

Grapefruit

Want to mix things up with your fruit bowl? Try adding grapefruit to your morning routine - A study in Food and Nutrition research has linked it to higher levels of vitamin C, magnesium, potassium and fibre.

Strawberries

Not only do they look pretty on top of pancakes or porridge, but strawberries serve up great nutritional value too. The fruit is packed with antioxidants called anthocyanins, which a UC study has found are associated with improved brain power and may help prevent dementia later in life.

Almond milk

If you're looking for a plant-based alternative to milk for your morning coffee or smoothie, then almond milk is not only dairy-free but it contains a high amount of anti-inflammatory vitamin E. 

Watermelon

Try adding watermelon to your breakfast repertoire. The fruit has been shown by research to be linked to a better intake of fibre, magnesium, potassium and vitamin A. Meanwhile, another study in Nutrients Journal found daily intake led to lower appetite and BMI, which could be helpful if you're wondering how to lose weight in a healthy, sustainable way.

Feta

Whether you're sprinkling it onto toast or shakshuka for brunch, feta can add yummy flavour to your morning meal. The salty cheese is packed with calcium, phosphorus and protein, which are important for bone health - particularly vital for women going through the menopause.

Papaya

Papaya is more than just an eye-catching topping to an acai bowl. It is high in antioxidants, which can help reduce the risk of heart disease and strokes - as well as fibre which can help lower cholesterol.

Acai bowl

They are one of the prettiest breakfasts around, but acai bowls are more than just a feast for the eyes. As a blended-up version of acai berries, they come high in fibre and antioxidants, as well as vitamin C, manganese and potassium. In particular, they have been found by IJBS research to help neutralise free radicals which may cause cell damage.

Smoothies

Smoothies are a great option if you often find yourself pushed for time in the morning, whatever combination of fruit and veg you find in your fridge. However, one study from the University of California found that bananas should not be consumed along with berries and grapes because the combination could impact the absorption of flavonoids, which are important for memory and things like heart ageing.   

Pancakes

If you've got a bit more time on the weekend, then pancakes might be the perfect morning meal - providing a versatile base to be dressed up with nutritious toppings like berries and honey. Protein pancakes, made by adding protein powder to the mix, can also help aid weight loss - with research showing that supplementing with the macronutrient reduces cravings and overeating.

Asparagus

Asparagus is an unsung hero when it comes to breakfast. Yet, the humble green vegetable is high in antioxidants - such as vitamins C and E, as well as flavonoids and polyphenols. Not only that, studies published in the International Journal of Food Science & Technology suggest that the cooking process triggers a boost in antioxidant activity of 16 per cent - which is important for reducing inflammation.

Salmon

Want to enhance your brain power? Smoked salmon, a core component of the Mediterranean diet, is a breakfast must-have when it comes to cognitive function. The fish is a rich source of omega-3 fatty acids, which research has found can help ward off age-related memory decline.  

Milk

Milk remains a morning go-to for good reason. The dairy drink is rich in protein, potassium, B12, calcium and vitamin D, with plenty of vitamin A, magnesium and zinc too. It's important for bone and muscle health, too.

Tomatoes

Few things say breakfast like tomatoes - whether on top of toast or in a shakshuka. Luckily, the kitchen favourite serves up plenty of health benefits too - including a high level of carotenoids, which a study has found can lower the risk of breast cancer in women.

Granola

Depending on the granola you choose, the popular topping for yoghurt and acai bowls can provide great fuel for your morning. Options that include ingredients like nuts, seeds and oats are higher in fibre, which can aid satiety and help you feel fuller for longer.

Kiwi fruit

Kiwi is a great topping to yoghurt or mixed into a fruit salad, providing a delicious tang to breakfast. It is particularly high in vitamin C - with one study showing that the nutrient helps fight against oxidative damage, which is the source of many chronic health conditions.

Having enough foods that will keep you full in your diet is essential for staying alert and comfortable throughout the day and healthy long-term. They can also replenish your daily nutrient intake and prevent you from eating too much at a singular meal. 

Foods that are whole, unprocessed, and high in protein and fibre are generally the ones that will keep you feeling full for the longest. As protein and fibre take the longest to digest, they are two of the best macronutrients you can include in your breakfast, lunch, dinner and the snacks in between to stay satiated. 

With options like salmon, berries, potatoes, and Greek yoghurt on the menu, there are plenty of delicious and versatile options. 

1. Wholegrain bread

Wholegrain bread should be one of the go-to foods when it comes to staying full as they are rich in fibre, protein, and carbohydrates, which are the nutrients our body primarily uses for energy. Examples include breads with wholewheat like spelt, rye, corn, and barley either baked into the mixture or sprinkled on top. 

2. Avocado

Avocado is rich in healthy fats, an important nutrient that the body digests slowly, so it keeps you fuller for longer. More than just a brunch staple, this rich green fruit can be added to protein shakes and smoothies for an additional smooth, vitamin-rich component too. 

3. Greek yogurt

All kinds of dairy are filling foods, thanks to the protein- and calcium-rich ingredients, but Greek yoghurt is one of the best thanks to its smooth texture and versatile use. 

Protein and calcium help us to produce more appetite-suppressing hormones in the body, the University of Missouri says. In their study, researchers had participants eat a 160-calorie yoghurt-based snack that was either high, moderate, or low in protein, and they found that those who ate the snack with the highest protein felt fullest for the longest, were less hungry, and ate dinner later in the evening.

4. Bananas

Bananas are a breakfast go-to for good reason. These fruits are richer in carbohydrates and potassium than others in the bowl, and as carbohydrates are the primary nutrient our bodies use for energy, they are more likely to keep us full. You can eat a banana on its own, but they also make easy additions to protein shakes and smoothies thanks to their muted flavour and smooth texture. 

5. Eggs

Eggs are rich in filling protein - about 6g per egg - making them the perfect breakfast go-to if you're looking to stay full until lunchtime. To get the most from this protein source though, be sure to eat the whole egg. About 40% of the nutrient comes from the yolk, the other 60% from the white. 

6. Kidney beans

Perfect in a chilli, pasta salad, or bean dip, this vibrantly-coloured bean is a simple way to get lots of filling nutrients like protein and fibre into your diet. Kidney beans are also rich in folate, iron, copper, manganese, vitamin K1, and potassium - all essential minerals that keep the body healthy. 

7. Chickpeas

Chickpeas are a type of legume and one of the many foods that will keep you full thanks to their high fibre and protein content - with about 19g of protein and 17g of fibre per 100g of chickpeas. While there are many types of chickpeas out there, the most common ones are desi and kabuli chickpeas, and these are among the richest in nutrients. 

8. Peanuts

Peanuts - and peanut butter - often gets a bad reputation as it's relatively high in saturated fat. Yet, it's also one of the foods that will keep you full as it's also high in protein and healthy fats, both filling macronutrients. Peanut butter products are also one of the most versatile foods, making them easy to add to your diet in sweet breakfast foods and savoury noodle dishes, for instance. 

9. Chia seeds

These black seeds may look small but they pack a punch when it comes to keeping us full. Chia seeds are high in two fibre types - soluble and mucilage, the latter of which makes up the glue-like texture of soaked chia seeds. These two fibres have been proven to slow down digestion in studies by Government College University Faisalabad, which can help us feel fuller for longer and even prevent spikes in blood sugar after eating.  

10. Oats

Oats are a complex carbohydrate, which means they are high in filling fibre and can be digested slower than other foods. When oats are combined with chia seeds and banana in an 'overnight oats' mixture or porridge, it creates a breakfast or snack high in fibre, protein, and complex carbohydrates. It is almost guaranteed to keep you full until your next meal. 

11. Salmon

Regardless of whether you have it smoked, baked or sushi-style, salmon is a great fish for those who want to stay full. It's naturally high in protein and heathy fats, both of which are super filling. These nutrients also have other health benefits though, especially for those who do regular exercise - for example, protein is essential for muscle growth and repair, and healthy fats can help to reduce post-exercise inflammation and damage to the muscles. 

12. Sweet potatoes

Sweet potato is a great alternative to the white variety and an ideal source of complex carbohydrates, as they have a low glycemic load and contain copper. Don't panic - it's the good kind of copper, the one you need in your diet. Copper can help boost your energy levels, so it's a great food to eat to stay full in the afternoons when your concentration may otherwise be dwindling. 

13. Black beans

Black beans are super high in protein with 21.6g of protein per 100g of beans - that's as much as any standard protein bar - so it's perfect to have as a filling morning or mid-afternoon snack. They contain a good amount of carbohydrates too, so they're a great source of energy. 

14. Broccoli

Leafy green vegetables, such as broccoli, make an excellent addition to any meal as they are relatively low in calories but packed full of fibre. As fibre is one of the most filling macronutrients, since it takes longer to digest than others, it can keep you fuller for longer than other vegetables. However, it can also contribute to keeping your digestive system healthy by promoting regular bowel movements and contributing to the positive microbes in the gut. 

15. Cheese

Types of cheese that contain cow's milk - including cheddar, brie, and stilton - make for a great snack or addition to a meal to help you stay full. Pair one with crackers and your favourite chutney or sprinkle on your pasta and you'll have a good amount of whey protein on your plate. This protein, McMaster University says, is rich in an amino acid called leucine. Along with helping to reduce inflammation and improve muscle mass, this amino acid can improve blood sugar levels, preventing cravings in the hours afterwards. 

16. Quinoa

Quinoa is a type of wholegrain, made from the edible seeds of the plant. These seeds are rich in fibre, protein, B vitamins, and essential minerals that keeps stomachs feeling full and digestive systems happy. There are so many ways you can cook this delicious type of wholegrain, it makes for a perfect daily meal staple if you're struggling to stay full after lunch.

17. Popcorn

You might not think this lightweight corn product would be very filling but it's true, corn is one of the foods that will keep you full. That being said, if you're going to eat popcorn to keep you full, it's best to have it uncovered in butter, sweetening or salty toppings. Natural or with a drizzle of honey is a better alternative to prevent sugar crashes and cravings later on. 

18. Berries

Per research by Army Brooke Medial Centre, berries are rich in pectin - a type of fibre that's been proven to slow down how quickly our stomach empties and increase feelings of fullness. Importantly, this has been proven in both human and animal studies. So, the next time you're feeling hungry in the morning, instead of reaching for naturally carbohydrate-rich foods like bread or cereal, scatter some berries on a bowl of porridge. The combination of the oats, which are rich in complex carbohydrates too, and berries will be a winner. 

19. Chicken

When it comes to filling foods, chicken is often at the top of many people's lists - and for good reason. Per 100g of chicken, you can have a huge 31g of protein - that's way more than what's offered by most standard protein bars. However, if you find yourself regularly eating the classic chicken, rice, and broccoli combo to try and stay full, other lean white meats like turkey make good alternatives, offering similar amounts of protein per serving. 

20. Spinach

Much like many other leafy green vegetables, including broccoli and kale, spinach is a filling vegetable thanks to its high fibre levels. Plus, it's one of the most versatile vegetables, being so easy to wilt down into edible portions. You can add it to pretty much every meal and it makes a great addition to a smoothie or protein shake. 

21. Lentils

Lentils - whether fresh, dried, or tinned - make for a great alternative to pasta or rice for those who want to focus on staying fuller for longer. Unlike white carbohydrates, lentils are high in fibre, protein, B vitamins, iron, folate, calcium, potassium, and zinc - all useful when it comes to slowing down digestion and reducing cravings for sugar-rich snacks.

22. Apples

Apples may seem like more water than anything else - but they are actually very high in fibre as well. In a study linked to the University of Nottingham, researchers gave participants whole apples, applesauce, and apple juice, and found that those who ate the full fruit were significantly more full than the others. This could also be because apples take longer to eat, thanks to their crunchy nature. 

23. Carrots

With 2g of fibre in just 100g of carrots, these vegetables are an excellent addition to your plate. This fibre contains pectin (a type of soluble fibre) and insoluble fibre, both of which help us stay full. When eaten raw, much like other crunchy foods, it takes longer to eat carrots so you may naturally feel full simply by eating slower.

24. Red chili peppers

Red peppers, more so than the yellow, orange, or green varieties, have been known to increase feelings of fullness and reduce cravings. This, a study by Maastricht University reveals, is down to an ingredient called capsaicin - the component that gives these vegetables their strong flavour. Add it to your pasta, chilis, soups, or sandwiches if you're a fan of foods with a little spice. 

25. Dates

Dates are one of the foods that will keep you full thanks to their high-fibre content. They are also naturally high in sugars and the combination of the two causes blood sugar to rise slower than it otherwise would after eating, helping you feel energised without the crash that comes afterwards. If you're looking to create a filling snack from these chocolatey-tasting fruits, fill them with peanut butter and top with a walnut. 

26. Seaweed

Often referred to as a 'superfood' because of the high nutritional content, seaweed has many proven benefits - including making you feel full on very few calories. Research by the Catholic University of Portugal reveals that this marine plant is full of fibre, which can slow down the speed at which the stomach empties and helps you feel fuller for longer. These days, you can buy it dry from many health food stores and high-street restaurants. 

27. Peas

These small round greens are finally getting their day in the sun as peas on toast - peas mashed and combined with salt and lemon - have become the new avocado toast. Luckily, they are also just as high in nutrients as the creamy avocado, being rich in plant-based protein. They also have more volume than other foods, meaning you can eat a large amount for very few calories, which can be useful for those trying to lose weight as well. 

28. Walnuts

Much like all other types of nuts, walnuts are rich in protein and fibre. These two nutrients, especially when eaten together in one food, make for one of the best foods that keep us full every time. The walnut is unique though, as there's research (from Harvard University) that tells us exactly how long you need to eat them for to experience this benefit. Over four days, researchers found that participants who ate walnuts as part of a meal or smoothie experienced increased feelings of satiety. 

29. Beetroot

Beetroot's high fibre content makes one of the foods that will keep you full. Some experts even suggest you can drink beetroot juice for a similar effect to eating it, if this earthy root vegetable doesn't appeal to your taste buds. Just be sure to opt for a juice with minimal sugar content - or make it yourself.

30. Pears

Many people are surprised to learn that pears, much like apples and other water-dense fruits, are excellent for keeping you feeling full. They have two types of fibre within them - soluble and insoluble fibres, which help to reduce the speed at which the stomach empties. Pears, given their watery nature, can also be slower to eat so most people get full quicker when eating them compared to other fruits.

31. Almonds

Almonds are the not-so-secret secret to staying fuller for longer. For years, the advice has been to carry around a bag of these rich nuts as a snack for when you get hungry - and the advice is right. Almonds are rich in fibre and protein and very versatile. Chop them up into a salad, grate them onto your porridge or blend them into your smoothie for alternative ways to slip them into your diet.

32. Coffee

Coffee is not a food, nor should it be considered a food replacement. However, drinking coffee (black or with milk) after fibre and protein-rich foods like oats at breakfast or wholegrains at lunchtime can help to reduce your appetite as coffee contains caffeine. Caffeine stimulates the nervous system, which increases your heart rate and metabolism and wards off feelings of hunger and food cravings. 

Coffee on an empty stomach, however, has been known to have a quick laxative effect, so it's best drunk alongside foods that will keep you full.

If you always find yourself feeling hungry post-exercise, having one of the best foods to eat after a workout to hand can be the best way to re-fuel and stay full throughout the day.

Whether you're doing a lighter workout (like yoga or pilates) or something like strength training, there are three main nutrients we need to keep our energy levels up during and after exercise: carbohydrates, the main energy source used by the body; protein, the most-filling macronutrient and one that helps the muscles to grow and repair post-exercise; and electrolytes, including potassium and magnesium for rehydration. 

There's no need to go looking for the best protein powders or complex recipes though. Many everyday foods contain ingredients with these all-important nutrients - including those you may be eating already. 

32 of the best foods to eat after a workout

1. Eggs

Wonderfully high in protein, eggs are the perfect food to eat post-workout. One egg has 7g of protein, which is essential for muscle growth and repair, along with a range of essential vitamins and minerals. Eggs are also super filling, thanks to the protein, so you'll be able to keep the hunger cravings that often come with intense exercise at bay.

2. Wholegrain bread

It's also very important to replenish your carbohydrate stores after a workout. Carbohydrates are the first source of energy the body burns during exercise, so topping up on these after your session is essential to stop you feeling tired after your session. Wholegrain bread contains an estimated 41g of carbohydrate per 100g, with 14g of protein. 

Wholegrain bread with additional nuts and seeds is an even better option as these will be packed with even more protein and fibre, another filling macronutrient. 

3. Spinach

Spinach is rich in magnesium and potassium, essential minerals called electrolytes that help the body function. As you sweat, you lose these all-important electrolytes, along with water, so it's essential to replenish these when your workout is over.

This leafy green also contains vitamins A, C, and K1, and minerals like iron and calcium. However, spinach is best raw rather than cooked as it can lose some nutrients in the pan. 

4. Ricotta

Ricotta isn't just a great cheese to top your salads. It's another high-quality, protein-rich food with about 14g per serving. 

Interestingly, as ricotta is made from cow's milk, it's a good source of whey protein in particular. Whey protein is uniquely rich in an amino acid called leucine. Per research by McMaster University, leucine is a "trigger" for muscle synthesis, making it easier to grow and maintain muscle in combination with exercise. 

5. Salmon

As a type of fish, salmon is naturally high in protein so it can help muscles to grow and repair after a workout. Salmon is also very high in omega-3s and research by the University of Westminster suggests that these healthy fats, once in the muscle cells, can help reduce inflammation and damage to the muscles that may cause conditions like delayed onset muscle soreness (DOMS).

Omega-3s also offer plenty of benefits for the heart and lungs, blood vessels, the immune system, and the hormone (endocrine) system. 

6. Turkey

Turkey isn't just for Christmas. Much like ricotta, turkey is rich in whey protein and leucine by default, making it the perfect chicken alternative in a meal or sandwich filling. 

This lean meat is also rich in B vitamins, which helps to synthesise other vitamins, and minerals that can offer you plenty of benefits after a heavy exercise session.