I feel like you can tell a lot about a person from their supplement cupboard. Look inside some, and you’ll find rows of neatly arranged coloured pots, containing pills meticulously dispensed into days of the week. Open the door to others, and you’ll be met with an avalanche of cascading bottles - remnants of routines given up months before. Mine, if you were wondering, doesn’t even constitute a cupboard. Instead, three jars sit beside my bed (the only place I’ll remember to take them before the rush of the day begins).

The point is that our supplement routine is (and should be) as unique as our personality. We all have different genetics, environments and lifestyles, which leave us with a variety of nutritional needs. Which is why I was particularly intrigued by a new phrase - supplement stacking - which has taken over social media in recent months. Often presented in Pinterest-worthy carousels with captions such as “the busy girl supplement your nervous system is craving,” the trend is marketed as much as a lifestyle aesthetic as it is medical guidance.

Given that studies indicate that less than 25% of nutrition information on TikTok is accurate, it felt to me like a trend worth investigating, especially as supplements are far from a cheap investment (in case you were wondering, the industry is valued at £3.51 billion).

Ahead, two leading nutrition practitioners share their take on supplement taking, from what it is, to its risks, benefits and how to use it safely. And if you’re looking for more expert takes on viral trends, we’ve got guides to fibremaxxing, blue zone living and circadian fasting. Plus, nutrition scientist Dr Emily Prpa shares her go-to recipes to help you nail a food-first approach.

Is Supplement Stacking Worth The Hype? Nutritionists Weigh In

What is supplement stacking?

If you’ve been privy to the recent wave of -maxxing and -stacking trends, you’ll know that social media has a tendency to package up preexisting practices into glossy phrases that appear new and trendy, which is partly what’s happening here.

“Essentially, supplement stacking is the practice of taking multiple supplements together with the aim of achieving specific health outcomes,” explains nutritionist Hannah Cartwright. “Whether that’s greater energy, gut health, immunity, hormonal health or something else, it’s the idea that combining supplements will lead to greater health improvements.”

She says people have been supplement stacking for years, just without a viral term to describe it. “Online it’s often presented as a one-size-fits-all approach,” she says, “but in reality the supplements that someone will benefit from will depend on their diet, lifestyle, health status, genetics and any diagnosed deficiencies.”

Is supplement stacking beneficial?

The answer here is that it can be, but only when approached from a careful, personalised and intentional approach, and when used in addition to an already nutritious diet. What we don’t want to do is to randomly stack a selection of different pills and powders in the hope that more is more.

“Stacking is often marketed as if more supplements automatically mean better health, performance, or body composition,” explains Dr Sophie Davies, Lecturer in Human Nutrition and Dietetics at Cardiff Metropolitan University, “but that can overstate the evidence and distract from the basics.”

The basics in question? “A balanced diet built around foods such as beans and lentils, wholegrains, nuts and seeds, a variety of vegetables and fruit and oily fish should be the foundation,” says Dr Davies. “These foods provide fibre along with a diverse range of vitamins and minerals.”

That doesn’t mean that she’s totally against stacking. In fact, she says that in certain scenarios, it can prove useful. “Some nutrients work better together, and some can support the absorption of others,” she explains, adding that narrow combinations tend to work better than large multi-supplement routines. “The science supports selective, purposeful use, not simply layering of products.”

These combinations, which include Vitamin C and non-heme iron and Vitamin D and calcium, have promising but mixed research evidence, which is why it’s always best to work with a professional to confirm whether you need these combinations. “I would always look at blood tests first to identify individual needs,” says Cartwright, who says she would always try to resolve any deficiencies through food first. “Supplements are designed to supplement the diet, not replace it,” she reminds us.

Are there risks to supplement stacking?

Whilst supplement stacking can be beneficial in certain circumstances, it can just as easily be detrimental. “Some vitamins and minerals can interact with or inhibit each other’s absorption, and some supplements can interfere with medications,” explains Dr Davies. “Calcium and caffeine, for example, can reduce iron absorption if taken at the same time. Herbal medicines are another important watch-out, because they can interact with medications you may be taking.”

Overdosing is another concern. “When several products contain the same ingredient, such as too much vitamin A or vitamin D, it can be harmful,” says Dr Davies. “That’s why reading labels carefully and avoiding duplicate ingredients matters so much.”

For Cartwright, this is why speaking to a medical professional is so crucial before starting a supplement stack. “This is especially important if you’re taking prescription medication or have an underlying condition,” she says. “Whether it’s a GP, pharmacist, dietitian or nutritionist, having a conversation before you start to take multiple supplements is advised.”

5 steps to safely stack your supplements:

1. Watch out for a ‘more is more’ mindset

“The safest and most effective approach is not the biggest stack, but the most sensible one,” says Dr Davies. “Start with food first, and only add supplements where there is a clear need.”

2. Address your diet and lifestyle first

“Stress, sleep, nutrition and exercise should all be looked at first,” says Cartwright. “These will have the greatest impact on long-term health.”

3. Focus on your individual needs

“If you’re considering supplements, always ask yourself whether there’s a genuine need,” says Cartwright. “Are you trying to correct a diagnosed deficiency or entering a life stage with increased nutritional requirements? Or are you following a restrictive diet and actually could do with upping your intake of foods to get the proper nutritional qualities from them?”

If you’re unsure, she always recommends speaking to a healthcare professional for advice.

4. Where possible, introduce one supplement at a time

“This allows you to identify any side effects and detect whether it’s actually proving beneficial,” says Cartwright.

5. Stick to recommended doses

“Whilst supplements are often perceived as harmless because they’re so widely available, it doesn’t mean that they’re risk-free,” says Cartwright. It’s why she recommends looking for “reputable brands which have been independently tested and always check the recommended doses.”

She also flags that green powders and multi-vitamins often have overlapping ingredients. “This can make it easy to exceed the upper intake limit,” she warns, reminding us to check all labels of combinations we’re taking at the same time.

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Let's be real: fibre isn't exactly the sexiest topic in wellness.

For the uninitiated, fibremaxxing, a term that went wildly viral on TikTok earlier last year, is exactly what it sounds like: intentionally increasing your fibre intake, often by adding seeds, legumes, fruit, vegetables and wholegrains to meals in an effort to support gut health, digestion and blood sugar regulation.

After all, the average UK adult consumes just 19g of fibre a day - significantly below the recommended 30g target. Consultant dietitian Sophie Medlin previously told Marie Claire that our increasingly ultra-processed diets may be partly to blame.

"Studies show that over 53% of the average UK adult's daily calories now come from UPFs," she explains. "This is problematic because these foods, which are typically very low in fibre, take up more space on our plates and tend to displace naturally fibre-rich foods like vegetables, legumes, whole grains, nuts, seeds and fresh fruit."

So, why all the fuss about fibre? Well, according to a 2019 study, adults consuming the highest amounts of dietary fibre had a 15 to 30% lower risk of cardiovascular disease, stroke, type 2 diabetes and colorectal cancer compared to those eating the least. Further research has also linked higher fibre intake to better longevity, reducing the risk of obesity and a lower risk of developing chronic diseases.

Even as a Health Writer, I'll admit that optimising our health can sometimes feel like a full-time job.

If we're not trying to hit several thousand steps a day, we're being encouraged to eat more protein, improve our sleep hygiene, cold plunge, habit stack and optimise our hormone health. Wellness has become an endless game of nutritional whack-a-mole, where the moment you feel you've mastered one healthy habit, another arrives demanding your attention.

As someone who doesn't suffer from bloating, digestive discomfort or any obvious symptoms of poor gut health, consciously focusing on increasing my fibre intake felt, if I'm honest, like one wellness task too many. But the more I read about the science behind fibre - and the growing body of research linking it not only to digestive health but everything from blood sugar regulation to heart health and satiety - the more curious I became.

So when a friend recommended Biomel Complete Gut Powder, I decided to put my supplement scepticism to one side and give it a go.

Keep reading for my honest review after taking the TikTok viral fibre supplement every day for four weeks. Whilst you're here, we've got plenty of guides packed full of balanced nutrition advice for you. Don't skip our guides to the benefits of mindful eating, intuitive eating or the infamous inflammation diet.

I road tested this viral fibre supplement for a month, but did it actually make a difference?

What is Biomel Complete Gut Powder?

Biomel Complete Gut is essentially designed to do several jobs at once, combining prebiotic fibres, live cultures, digestive enzymes and vitamins into a single daily scoop.

The formula contains a blend of fibres including chicory root fibre, apple fibre and beta-glucan, alongside 25 billion live cultures across 13 different bacterial strains, plus added vitamins B6, B12, D and calcium. In practical terms, one serving delivers around 4.7g of fibre - not enough to replace your fruit and vegetables, of course, but enough to make a meaningful dent in the UK's notoriously low fibre intake.

The supplement comes in multiple flavours and can be enjoyed in several ways, including:

• Shaken with cold water for a quick post-workout drink.
• Mixed with coconut milk or your milk of choice for a creamier, more indulgent shake.
• Blended with banana and yoghurt for a fibre-rich breakfast smoothie.
• Added to overnight oats.

Who is Biomel Complete Gut Powder good for?

If you're struggling to hit your fibre target, you're first in line to potentially benefit from a supplement like this. It'll come in particularly useful if your diet relies heavily on convenience foods or if you're frequently eating on the go.

That said, gut health nutritionist Adrienne Benjamin warns against approaching fibre like an Olympic sport. "Fibre is absolutely vital for gut health; it feeds beneficial bacteria, supports regular bowel movements, and helps maintain a healthy gut lining," she explains.

"But the TikTok version of fibremaxxing, where people load up their bowls with 10-plus different ingredients or leap from 10 grams to 40 grams of fibre overnight, can actually backfire."

She adds: "A better approach is to introduce fibre gradually and consistently, allowing your digestive system to build tolerance."

What does the science say on fibre intake? Do you really need a supplement powder?

Probably not, at least not as a replacement for Whole Foods. Whole foods should always be the gold standard where possible, as they provide a broader range of nutrients alongside fibre.

"A high-fibre diet is associated with a lower risk of cardiovascular disease, type 2 diabetes, strokes and certain cancers," says Medlin. "It also plays a role in stabilising blood sugar levels and promotes satiety, supporting healthy weight management."

Supplements can't replace vegetables, fruit, legumes and wholegrains, but if you're someone who struggles to hit 30g daily - and statistically, most of us do - they may help fill the gap in a practical way.

I road tested Biomel every day for four weeks - here's my honest review

Weeks one to two:

I should probably start by saying that I don't suffer from significant digestive issues. I rarely experience bloating; my stomach is generally fairly settled, and I know I'm fortunate in that respect, so I wasn't expecting any significant changes when I tried this.

What I noticed immediately, however, was the taste. The Belgian chocolate flavour is genuinely delicious, and part of my reasoning for avoiding supplements is a serious dislike for anything artificial in flavour, so that was a really pleasant surprise.

Depending on the day, I mixed it with water, coconut milk or blended it with banana and yoghurt if I was having it pre-workout or alongside breakfast. It tasted somewhere between a chocolate milkshake and a protein smoothie, which made it surprisingly easy to stick to.

The first couple of weeks passed without any dramatic revelations. There was no overnight digestive transformation or sudden feeling that I'd unlocked the secret to optimal health, but I did find myself genuinely looking forward to my daily chocolate shake.

Weeks three to four:

This was where things became more interesting. Firstly, my digestion became remarkably predictable, which was unexpected given my often chaotic freelance schedule that can see me eating lunch at wildly different times each day.

While regular bowel movements alone don't necessarily prove perfect gut health, improved stool frequency is one of the most well-established signs that dietary fibre is doing exactly what it's supposed to do. Fibre, particularly chicory root fibre, has consistently been shown to support normal bowel function and increase stool frequency.

Secondly - and this surprised me the most - my skin improved. I'm prone to hormonal breakouts and clusters around my chin and jawline, but towards the end of the month, my skin looked noticeably calmer and less reactive.

Can I say with certainty that a fibre supplement cured my acne? Absolutely not. However, there is growing interest in the so-called gut-skin axis, with researchers increasingly exploring how gut bacteria may influence inflammation and skin conditions, including acne. Some studies suggest that diets higher in plant fibre may support healthier gut bacteria and potentially improve acne severity through reductions in inflammation and better blood sugar regulation.

The final thing I noticed was a change in my appetite. My usual mid-afternoon cravings - typically characterised by an almost urgent desire for something sweet around 3 pm - seemed to completely disappear, which is by far the most surprising thing about this trial.

Whether that was down to fibre's well-documented ability to slow digestion and promote satiety, or simply the placebo effect, is impossible to say with certainty. What I can say is that I felt fuller for longer and far less preoccupied by the afternoon energy dip that would usually send me rummaging through the kitchen cupboards.

Would I continue taking it?

Surprisingly, yes. Not because I believe it transformed my gut health overnight, or because I think supplements can ever replace a diet rich in fruit, vegetables and wholegrains, but because it made increasing my fibre intake feel easy, enjoyable and - perhaps most importantly - sustainable.

Keen to up your fibre intake? Shop MC-approved essentials below

Since turning 40 earlier this year, I've become increasingly aware that staying healthy isn't just about how much I move my body – how I fuel it matters just as much. Don't get me wrong, I'd say I generally eat a nutritious, balanced diet. But as a mum of three juggling work, family life and everything else that comes with it, some days I'm also guilty of grabbing whatever's convenient or relying on caffeine to power through an afternoon slump.

So when I started hearing about habit stacking (linking small new behaviours to existing routines), I was intrigued by the idea of applying it to my nutrition.

I spoke to Bethany Francois, a specialist eating disorder dietitian, who reminded me that energy in midlife is usually down to a combination of things. "Energy decline in women in their 40s is usually influenced by sleep, stress levels, mental wellbeing and, importantly, hormonal changes," she told me.

With this in mind, I wanted to see if making small, structured changes to my eating habits could make any difference. Research suggests that habit-based dietary interventions may help people adopt healthier eating behaviours by embedding them into existing routines, instead of relying on motivation alone.

Rather than overhauling my diet, I decided to try a habit stacking approach to nutrition for two weeks - layering simple, expert-led changes on top of my routine, and seeing if I noticed any shift in my energy levels and overall diet quality.

Read on to see how I got on. And if you're looking to become more clued up on the topic, read our explainer on wellness stacking, and the healthy ageing habits a longevity doctor swears by.

I Tried Habit Stacking My Nutrition For Two Weeks–Here's What Happened

What does habit stacking your nutrition actually mean?

Rather than completely overhauling your diet, the idea behind habit stacking your nutrition is to build small, sustainable changes onto the routines you already have.

"This might be adding a protein source to a breakfast you already eat, drinking a glass of water before your morning coffee or adding a serving of vegetables to a meal you already have each day," explains Georgia Garlick, nutritionist and founder of the Self Care Academy.

It works because you’re not trying to create an entirely new routine from scratch, she says.

"You’re building on something that’s already established," says Garlick. "Most people fail with nutrition because they attempt a complete overhaul overnight. Habit stacking allows behaviours to become automatic before introducing the next change."

Research supports this idea, with this study suggesting that repeating behaviours in a consistent context helps them become more automatic over time, making them easier to stick with in the long run.

What's the best way to start habit stacking your nutrition?

According to Garlick, the most effective place to start stacking your nutrition is with breakfast.

"I’d start with building a protein-focused breakfast," she says. "Many people begin the day with very little protein, which can lead to fluctuations in hunger, energy and food choices later in the day."

A protein-rich breakfast tends to help you feel fuller for longer and creates a stronger nutritional foundation for the rest of the day. It’s also one of the easiest meals to standardise and repeat consistently, making it an ideal first meal to habit stack.

As someone who doesn't always prioritise breakfast (despite knowing how much it sets me up for the day), this was exactly where I decided to start my experiment.

Once you've got into a routine with your breakfast, Garlick recommends focusing on meal structure for the rest of the day.

"That means ensuring meals contain a source of protein, some fibre-rich foods and adequate hydration rather than relying on convenience foods or long periods without eating," she explains. "Most people don’t need a complicated nutrition plan. They need more consistency in the basics."

Knowing I didn't have to apply dozens of new rules made me feel more confident and less overwhelmed heading into the two-week experiment. Instead, I could focus on one small change at a time, allowing each habit to become second nature before building on it.

My review of habit stacking my nutrition for two weeks

Week 1

For the first few days of the experiment, I followed the expert's advice and focused on one simple change - adding protein to my breakfast. This felt like a realistic place to start.

During busy weekday mornings, my go-to breakfast is usually a slice of sourdough as it's quick and easy while I'm battling the before-school chaos. To habit-stack the change, I linked it to something I was doing anyway - making the kids' breakfast. While theirs was cooking, I'd put a couple of eggs on to boil or scramble and add them to my sourdough, along with avocado for a bit of balance.

Bethany Francois had told me that she often sees women skipping meals during busy workdays, because we're prioritising everything above our own needs and rushing from one thing to the next. She'd suggested eating protein-rich foods, such as Greek yoghurt, eggs or nuts, early in the day to support energy levels and regulate your appetite.

While I wasn't necessarily expecting to notice a dramatic change in my energy levels after the first week, it was the consistency which was the biggest benefit. Making breakfast (and a decent one) a deliberate part of my morning routine was much easier than I'd anticipated, and soon became less of an afterthought.

Don't get me wrong, there were still rushed mornings when it was tempting to grab whatever was easiest. But because I'd attached the habit to my existing routine, it became easier to stick to.

Week 2

With breakfast feeling like a success, I moved on to Georgia Garlick's second recommendation to improve the structure of my meals throughout the rest of the day. The goal was simply to make sure my meals included a source of protein, some fibre-rich foods, and that I was keeping hydrated enough.

This was probably where I recognised my own habits the most. On busy weekdays, instead of grabbing something for convenience, I made a conscious effort to build more balance into my meals. I did mix it up, whether that meant adding chicken, eggs or beans to a salad, including an extra portion of vegetables or simply remembering to keep a water bottle on my desk while I worked.

The changes were subtle, rather than dramatic, which is what the experts had told me to expect. As Garlick put it: "After two weeks, I’d expect people to notice improved consistency rather than dramatic physical changes."

I didn't feel like I had endless energy, but I definitely felt like there were fewer moments when I reached for another coffee, or was in need of an afternoon pick-me-up on the days I'd properly fuelled myself at lunchtime.

More importantly, I felt in control of my eating habits. I made a conscious effort not to make decisions on the fly when I was already hungry - instead I planned ahead to build meals around a few simple principles. By the end of the second week, that felt like the biggest success of the experiment.

So will I continue habit stacking my nutrition? After seeing how achievable it is, I'll certainly make the effort. It's too soon to notice any long-term improvements in my energy levels, but the subtle improvements have convinced me it's worth sticking to.

More than anything, the experiment reminded me that healthy eating doesn't have to be all or nothing. Small changes can add up when they're attached to routines you already have in place.

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“If you’d told me I’d end up with a PhD, I’d have laughed,” smiles nutrition scientist, Dr Emily Prpa, when I ask how her journey into the world of nutrition began. “Science wasn’t my thing at school, and I wasn’t the kid dreaming of a career in research.”

Today though, she’s one of the internet’s most trusted voices across women’s health and nutrition, with an 800,000+ strong following across Instagram and TikTok. Known for her relatable, infectious energy and discerning approach to nutrition, she bridges the gap between complex science and the everyday wellness trend; debunking nutrition myths and providing practical advice that you’ll actually want to get on board with.

“I want to help women come back to trusting their bodies,” she explains. “I’ll look into the real evidence behind the trend, and let the girls know whether it’s worth it or not.”

It’s this smart yet straightforward approach that’s earned her the trust of thousands of women, including many of us here at MC UK.

Ahead, she shares 11 nutritious yet delicious recipes straight from her own kitchen for you to try at home. From dinner party-worthy tray bakes to Sunday morning fry-ups, there’s something mouth-watering for every occasion.

There’s plenty more credible nutrition advice where this comes from, too. Just take a look at our expert-led takes on the Mediterranean anti-inflammatory diet, intermittent fasting and fibre-layering. And for more healthy yet tasty meal inspiration, don’t miss the best Em The Nutritionist recipes, the best Glucose Goddess recipes, and the best Dr Hazel Wallace recipes here.

Eat Like a Scientist: 11 Quick, Simple and Delicious Dr Emily Prpa Recipes to Make Tonight

Breakfast recipes

1. Lemon & blueberry overnight oats

What the doctor thinks? “I'm a big fan of anything that makes healthy eating easier, and overnight oats do exactly that,” Dr Prpa shares. “This version contains 27g protein, 13g fibre and takes just 15 minutes to prep on a Sunday, leaving you with an energising breakfast sorted for the next few days.”

Serves: 3 | Takes: 15 minutes | Macros: 27g protein, 13g fibre

Ingredients:

• 1.5 cup rolled oats
• 3 tbsp chia seeds
• 3 tbsp almond flour
• 300g Greek-style yoghurt
• 1 + ¼ cup milk of choice
• Zest + juice of ½ lemon
• 3 tsp maple syrup/honey (or to taste)
• 3 tbsp vanilla protein powder (optional)
• Optional: fresh blueberries almond flakes and cashew butter to top

Chia jam:

• 80g frozen blueberries
• 3 tsp chia seeds
• Optional drizzle of honey/maple syrup

Method:

1. Make the chia jam by heating the berries in a pan, and simmer on low heat for a few minutes.
2. Stir in the chia seeds.
3. Transfer to a heat-proof jar and let it sit for 10-15 minutes.
4. In a large bowl, mix the oats, chia seeds, almond flour, Greek yoghurt, milk, lemon zest and juice, maple syrup, protein powder (if using) until smooth.
5. Layer the oat mix and chia jam into jars, dividing equally between them.
6. Top with fresh blueberries and optional almond flakes and cashew butter.
7. Let it sit in the fridge for 2 hours or overnight.

2. The Great British Fry Up

What the doctor thinks? “As much as I love gut health, I also love a couple of glasses of wine on a Friday night. The difference is that I don't think one night sends your body into chaos. Packed with fibre from the beans, protein from the tempeh and tofu scramble, carbohydrates from the toast and healthy fats from the avocado, this is a satisfying, balanced breakfast that helps you get back to feeling human.”

Serves: 2 | Takes: 20 minutes | Macros: 29g protein, 13g fibre

Ingredients:

• 2 slices of sourdough, toasted
• ½ ripe avocado
• ½ jar of baked beans

For the tempeh ’bacon’:

• ½ block tempeh (100g)
• 1-2 tsp of soy sauce
• 1 tsp of maple syrup
• 1 tsp of olive oil
• ½ tsp smoked paprika

For the tofu scramble:

• ½ block tofu
• ½ tsp garlic powder
• ½ tsp smoked paprika
• ½ tsp ground turmeric
• drizzle of olive oil
• splash of milk of choice
• salt and pepper to taste
• 1 tbsp nutritional yeast

For the tomato:

• 1 tomato
• ½ tsp dried herb mix
• Pinch of salt and pepper
• Drizzle of olive oil

Method:

1. To make the tempeh bacon, thinly slice the tempeh and coat in the marinade.
2. Prepare the tomato by drizzling with a little oil, and adding herbs and salt and pepper on top.
3. Using an air-fryer/oven bake tempeh and tomato at 180C for 10-15 minutes.
4. Mash the tofu with a fork.
5. Add it to a frying pan with a drizzle of oil, along with the spices.
6. Fry for around 3 minutes on medium-high heat, then add the nutritional yeast and milk. Cook for another 2-3 minutes.
7. Meanwhile, heat the beans in a separate saucepan (or microwave).
8. Plate everything up, along with a handful of rocket and the avocado.

3. Matcha granola

What the doctor thinks? “This crunchy, fibre-packed matcha granola hardly needs an introduction. But if we want a little science: matcha contains L-theanine, an amino acid that works alongside caffeine to support focus and concentration without quite the same jittery feeling some people experience from coffee.”

Serves: 8-10 | Takes: 40 minutes | Macros: 7g protein, 4g fibre per 50g serving

Ingredients:

• 1.5 cups pumpkin seeds
• 1/2 cup hemp seeds
• 1/3 cup dessicated coconut
• 3 tbsp ground flaxseeds
• 2 tbsp coconut sugar
• 4 tsp matcha
• 1/4 tsp salt
• 50 ml coconut oil
• 3 tbsp maple syrup
• 1/2 tsp vanilla extract

Method:

1. Preheat your oven to 180°C (fan 150°C / 350°F). Line a baking tray with greaseproof paper.
2. Soak the pumpkin seeds in water for at least 10 minutes, then drain and set aside. This helps activate enzymes and supports easier digestion.
3. In a large mixing bowl, combine all the dry ingredients, including the soaked and drained pumpkin seeds.
4. In a jug, whisk together the wet ingredients until smooth.
5. Pour over the dry mix and stir well until everything is evenly coated.
6. Spoon the mixture onto the prepared tray. Using the back of a metal spoon, press it down firmly into a compact, even rectangle — this helps create those irresistible granola clusters.
7. Bake for 16–20 minutes, or until lightly golden and just crisp at the edges.
8. Allow to cool completely in the tray — it firms up as it cools. Once cooled, break into clusters.

Lunch recipes

4. Fully loaded frittata

What the doctor thinks? “There's a sneaky ingredient hiding in this frittata: chickpeas. You'd never know they were there, but they discreetly boost the fibre and protein content while keeping everything deliciously fluffy.”

Serves: 4 | Takes: 35 minutes | Macros: 20g protein, 6g fibre

Ingredients:

• 6 eggs
• 100ml milk (your choice)
• 1 can chickpeas, drained & rinsed
• 100g frozen peas (defrosted)
• 2 handful fresh spinach
• 2-3 tbsp Greek yoghurt
• handful of fresh herbs (basil, dill, parsley)
• 1 tsp smoked paprika
• 1 tsp mixed herbs
• 1 tsp olive oil
• salt and pepper to taste
• optional: sprinkle of feta or grated cheese for topping

Method:

1. Pre-heat the oven to 180C (fan) and lightly grease a baking dish.
2. Mash half of the chickpeas roughly with a fork, leaving the rest whole.
3. In a large bowl, whisk eggs, milk, greek yoghurt, smoked paprika, herbs, salt and pepper until smooth.
4. Add the peas, the mashed and whole chickpeas, roughly chopped spinach and chopped fresh herbs. Mix well.
5. Pour the mixture into a prepared dish. Sprinkle with feta or grated cheese.
6. Bake for around 20-25 minutes, until set and lightly golden.
7. Cool slightly before slicing.

5. Orzo & chickpea jars

What the doctor thinks? “With 28g of protein and 12g of fibre per jar, this is the ultimate meal-prep lunch for a busy week. It's perfect if you're spending a few days in the office and want to avoid shelling out for expensive lunches. And don't worry, there’s no sad, soggy salad leaves here. Layering the crispy chickpeas, creamy dressing and crunchy vegetables in jars keeps everything fresh and crisp.”

Serves: 3 | Takes: 40 minutes | Macros: 28g protein, 12g fibre

Ingredients:

• 1 cup dry orzo
• 1/2 cucumber
• 1 cup cherry tomatoes (around 120g)
• 1/3 kalamata olives
• small handful of rocket salad per jar
• 1/2 red onion
• handful of fresh dill

For the chickpeas:

• 1 can of chickpeas, drain & rinse
• 1 tsp smoked paprika
• 1 tsp garlic powder
• 1-2 tsp olive oil
• pinch of salt and pepper

For the dressing:

• 150g greek yoghurt
• 1⁄2 cup cashews
• 1 tsp garlic powder
• 1⁄2 lemon’s juice
• 1⁄4 cup nutritional yeast
• 1 tsp dried mixed herbs
• pinch of salt & pepper
• 1 tbsp extra virgin olive oil (optional)
• 1⁄4 cup water to blend

Method:

1. Pre-heat the oven at 180 Celsius (fan).
2. Cook the orzo in boiling water according to package instructions. Drain, rinse and set aside to cool.
3. Add the rinsed chickpeas onto a parchment-lined baking sheet, season, add the oil, toss around and bake in the oven for around 15-20 minutes.
4. Meanwhile, chop the tomatoes and cucumber into bite-sized pieces. Finely chop the dill and red onion. Chop the olives in half or quarters.
5. Prep the sauce by adding all the ingredients into a blender and blend until smooth. Add more water if needed.
6. Distribute everything evenly into 3 jars, starting with the sauce, followed by a pinch of fresh dill, then the cooked and cooled orzo, followed by the tomatoes, red onion, cucumber and olives.
7. Top with some mixed seeds, the crispy chickpeas and a handful of rocket on top. The order is important to avoid soggy salads!
8. Store in the fridge, and pour into a bowl when serving, mix well and enjoy.

Dinner recipes

6. Easy stir fry rice

What the doctor thinks? “This is the kind of recipe we all need in our back pocket for those busy days when you come home and the last thing you want to do is cook, but you still need something nutritious. It requires no chopping and no overthinking.”

Serves: 2 | Takes: 15 minutes | Macros: 23g protein, 6g fibre

Ingredients:

• 1 packet (250g) brown rice
• 2 tbsp frozen chopped onion
• ½ cup frozen edamame beans
• 1 cup frozen mixed veggies
• protein of choice: Dr Prpa uses 10 pre-cooked prawns
• drizzle of oil for cooking

For the sauce:

• 2 tbsp soy sauce
• ½ tsp rice vinegar
• ½ tbsp toasted sesame oil
• pinch of chilli flakes
• pinch of grated ginger
• drizzle of honey

Method:

1. Prep the sauce in a small bowl by mixing all the ingredients together.
2. Heat a frying pan on medium-high heat and drizzle in some olive oil.
3. Add the frozen onion and let it sauté for around 3 minutes until golden brown.
4. Add the frozen veggies and edamame and fry for 5 minutes, stirring frequently.
5. Add the cooked rice, protein of choice and pour over the sauce.
6. Mix and let them fry for around 3 more minutes, stir frequently.
7. Finish with spring onion and sesame seeds if you’re feeling fancy!

7. Mediterranean traybake

What the doctor thinks? “Mediterranean-style eating is one of the most consistently researched dietary patterns and repeatedly comes out on top for supporting long-term health. This dish brings together many of its hallmarks: omega-3-rich fish, plenty of fibre, and a diverse range of plants to help nourish your gut microbiome. In case you can't relocate to a Mediterranean island just yet, this tray bake might be your next best thing.”

Serves: 4 | Takes: 30 minutes | Macros: 42g protein, 16g fibre

Ingredients:

• 1 jar (570g) of queen butter beans (with stock)
• 1 large courgette, roughly chopped into rounds
• 1 aubergine, roughly chopped rounds
• 1 red pepper, roughly chopped
• 1 red onion, sliced into eights
• 1-2 tbsp olive oil
• 2 large garlic cloves, roughly chopped or left whole
• 1 tin (400g) finely chopped tomatoes
• 1-2 tbsp mixed herbs
• ½-1 tsp chilli flakes
• 1-2 tbsp balsamic vinegar
• 1/2 lemon juice
• large handful of fresh basil leaves
• salt and pepper

Serve with:

• Your protein of choice (Dr Prpa chose wild-caught salmon)
• Crusty wholegrain bread or choice of grains
• Handful of greens (rocket/spinach)
• Lemon wedge

Method:

1. Pre-heat the oven to 180C (fan).
2. Tip all the chopped veg onto a tray. Toss with 1-2 tablespoons of olive oil, mixed herbs, garlic (chopped or whole), salt and pepper.
3. Roast for 40-50 minutes until the veg is soft and starting to caramelise. Turn halfway through.
4. Remove the tray from the oven, add the beans (with stock), chopped tomatoes, chilli flakes, vinegar, lemon juice and a generous pinch of salt and pepper.
5. Mix to combine, then bake for 6-7 minutes until the tomatoes have reduced slightly and everything is bubbling and sticky around the edges.
6. Garnish with fresh basil leaves.
7. To make the ultimate mediterranean bowl, serve with salmon, whole-grains, greens and a drizzle of extra virgin olive oil.

8. Gochujang Tofu Bowl

What the doctor thinks? “This tofu poke bowl is my nutrition philosophy in a bowl. Building a balanced meal containing complex carbs, protein, fibre, healthy fats and plenty of joy whilst eating it! It’s what I call Nutrition 101.”

Serves: 1 | Takes: 20 minutes | Macros: 30g protein, 12g fibre

Ingredients:

For the tofu:

• 1/2 block firm tofu
• 1 tsp gochujang
• 1 tsp soy sauce
• pinch of garlic powder
• 1-2 tsp olive oil

For the bowl:

• 1 portion of black rice (or any other grains of your choice)
• 1/4 cup edamame beans
• handful of baby spinach leaves
• handful of chopped mango
• 1/2 avocado
• 1 tbsp pickled ginger
• a few optional nori sheets
• sprinkle of sesame seeds

Method:

1. Pre-heat the oven to 180°C. If you use an air-fryer, skip this step.
2. Line a baking sheet with baking paper.
3. Marinate the tofu and bake in the air-fryer or oven, for around 15-20 minutes.
4. Meanwhile, cook your grain of choice: Dr Prpa went for black rice, but any other grain works just as well (e.g. quinoa, bulgur wheat, brown rice).
5. To assemble the bowl, add your grain of choice, the handful of spinach, edamame beans, mango, half an avocado and tofu.
6. Add optional nori sheets, pickled ginger and sprinkle with the sesame seeds.

Dessert & snack recipes

9. Chocolate cupcakes

What the doctor thinks? “I don't believe every recipe needs to be healthified. Sometimes a cupcake is just a cupcake, and that's absolutely fine. That said, if I can make a few simple ingredient swaps without compromising on taste and overall enjoyment, I'm all for it – and that’s exactly what I’ve done here.”

Serves: 12 | Takes: 35 minutes | Macros: 4g protein, 4g fibre

Ingredients:

• 2 flax eggs: 2 tbsp ground flaxseeds + 5 tbsp warm water, mixed and rested for 10 min
• 80g melted coconut oil or light olive oil
• 100g coconut sugar
• 2 tbsp maple syrup
• 150g Greek yoghurt (plant-based also works)
• 120g wholemeal spelt flour
• 30g cocoa powder
• 1 ½ tsp baking powder
• 1 ½ tsp bicarbonate of soda
• 1 tsp vanilla extract
• pinch of salt

For the icing:

• 250g Greek yoghurt (plant-based also works)
• 2.5 tbsp cocoa powder
• 2.5 tbsp maple syrup
• 1 tbsp almond butter
• 2 tbsp melted dark chocolate

Method:

1. Pre-heat the oven at 180C.
2. Line a 12-hole muffin tray.
3. Make the flax eggs by mixing water and the ground flaxseeds and leave to thicken for 10 minutes.
4. Meanwhile, in a large bowl, mix the dry ingredients, including the flour, cocoa powder, baking powder, bicarb and salt.
5. In another bowl, whisk the oil, coconut sugar and maple syrup together.
6. Add the flax eggs, yoghurt and vanilla. Mix well.
7. Add the wet mixture to the dry ingredients, mix gently until the batter is smooth and spoonable.
8. Divide evenly into cases. Bake for around 15-20 minutes. Leave to cool on a wire rack.
9. To make the icing, whisk everything in a bowl and chill 20–30 mins before topping onto the cooled muffins.

10. Sun-dried tomatoes & basil muffins

What the doctor thinks? “This fully plant-based high-protein, high-fibre snack tastes like pizza – perfect for meal-prep.”

Serves: 12 | Takes: 50 minutes | Macros: 8g protein, 3.5g fibre

Ingredients:

• 1.5 cup chickpea flour
• 1 cup wholemeal spelt flour
• 1/4 cup nutritional yeast
• 1 tsp bicarbonate soda
• 1 tsp baking powder
• pinch of salt and black pepper
• 1 tsp dried herbs/oregano
• 1/2 tsp garlic powder
• 1 block (300g silken tofu)
• 2 flax eggs: mix 2 tbsp flax + 5 tbsp warm water
• 1 cup soy milk (we can use oat but recipe should say soy for the extra protein)
• 2 tbsp olive oil
• 1/2 cup sun-dried tomatoes (oil drained), chopped with scissors
• Big handful fresh basil, chopped
• Sprinkle of mixed seeds or pumpkin seeds to top.

Method:

1. Prepare the flax egg and set aside.
2. Pre heat oven to 180C (fan 160C).
3. Blend the silken tofu, flax egg, soy milk and olive oil in a blender until smooth.
4. In a large bowl mix all the dry ingredients together.
5. Pour in the blended tofu mixture and combine.
6. Add the chopped sun-dried tomatoes and fresh chopped basil.
7. Mix well and let it sit for 10 minutes before evenly filling 12 muffin cases.
8. Sprinkle with the seeds and bake for around 25 minutes.
9. After they are out of the oven and cooled slightly, remove them from the muffin tray and let them cool down completely on a wire rack.

11. Ginger & white chocolate cookies

What the doctor thinks? “I wanted to see whether I could take the classic NYC cookie and give it a little nutrition science twist without sacrificing any of the joy. Thankfully, the answer was yes. These cookies are thick, chewy and utterly delicious, and remain one of my all-time favourite recipes.”

Serves: 8 | Takes: 30 minutes | Macros: 2.4g protein, 2.3g fibre

Ingredients:

• 70g coconut oil (solid, not melted) or butter
• 30g almond butter (or tahini for a less sweet flavour)
• 100g coconut sugar
• 1 flax egg (1 tbsp ground flax + 3 tbsp warm water, rested for 10 mins)
• 1 tsp vanilla extract
• 180 wholemeal spelt flour
• 1.5 tsp ground ginger
• ½ tsp cinnamon
• ¼ tsp nutmeg
• 1 tsp baking powder
• ½ tsp bicarbonate of soda
• ¼ tsp sea salt
• 2 tbsp ground flaxseed
• 50g white chocolate, chopped

Method:

1. Cream together the coconut oil, almond butter, and sugar until smooth.
2. Stir in the flax egg and vanilla extract.
3. In a separate bowl, combine the flour, spices, baking powder, bicarb, salt, and extra flaxseed.
4. Add the dry ingredients to the wet mixture, mixing until a soft dough forms.
5. Fold in the chopped white chocolate.
6. Roll into 8-12 balls and place them on a lined baking sheet.
7. Chill in the fridge for 30-60 mins.
8. Preheat oven to 180°C (fan 160°C).
9. Bake cookies for 10–12 minutes. Allow to cool (20 minutes).

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Unless you've been absent from social media, you'll know that our feeds are lit up right now with hot takes on Steven Bartlett's latest claims. No stranger to causing controversy, the entrepreneur turned self-proclaimed wellness guru has ignited fury (once again) by asserting on his Diary of A CEO podcast that a night out drinking (two glasses of wine, to be precise) 'ruined' his life for three days.

Everyone from celebrities to wellness influencers has been weighing in. Somewhat surprisingly, given the intense current trend to optimise our health at every turn, there's been a backlash, with the majority agreeing that this is a case of biohacking gone too far.

Missed it? Here's the gist. "I had a couple of glasses of wine, [and while] I didn’t get drunk, it ruined three days of my life because of the domino effect it caused," he says on his podcast. "I got worse sleep that night and ate more poorly the next day... because my dopamine system or cortisol system or whatever was all messed up. Then I podcasted worse, and I didn’t go to the gym the day after, and I could track all of this on my Whoop [wearable tech], hashtag ad, hashtag sponsor, investor... whatever."

Our relationship with alcohol is a complex one; on the one hand, the facts are clear: alcohol does us very little good, health-wise. Research (such as this recent 2026 study, published in the journal Nature Health) shows a consistent link between alcohol consumption and negative health outcomes, with an increased risk of cardiovascular disease, liver disease, stroke and cancers, to name a few.

This being said, there will always be a strong argument for moderate and balanced drinking as part of a healthy social life, as referenced by studies (like this one, from the journal Nutrients) showing a correlation between small amounts of red wine and a decrease in stress markers and cardiovascular risks.

But the crux of the Bartlett furore is (much) less about the dos and don'ts of alcoholic consumption, and entirely about our fixation with optimisation culture. Should it really be the case that a couple of social drinks on a night out with friends is the cause of an avalanche of self-flagelation and regret? Certainly, it must sting to be the mates with whom your (albeit temporary) downfall is associated, right?

So, should we be concerned about this potentially damaging trend of black-and-white thinking around health habits? Keep scrolling for the experts' take on (over) health optimisation. And don't miss out our guides to the top wellness trends of 2026, the best Scandi fitness hacks, our favourite Blue Zone living Mediterranean health tips and healthy ageing habits, while you're here.

Steven Bartlett's claims have raised an important debate health optimisation - the experts take

What is health optimisation?

Over the past few decades, our understanding of health and wellness has undergone a radical transformation. Largely due to advances in tech, we now have the ability to track, monitor and assess almost every aspect of our lifestyles, in a bid to be the healthiest version of ourselves we can possibly be.

This, in a nutshell, is health optimisation. "Optimisation culture is the belief that almost every aspect of our lives can be measured, improved and maximised," explains Dr Ritz Birah, consultant counselling psychologist, expert speaker and founder of Reflect with Dr Ritz. "We track our sleep, monitor our recovery, count our steps, measure our productivity and increasingly look for ways to gain an edge."

You're likely either wearing a tracking device (Oura rings, Whoop bands, Apple watches) or you know someone who is. Our algorithms are locked in: you can't scroll for a moment without a barrage of ultra-luxe, aesthetically appealing tech wearable-related content.

Scratch the surface of the trend, and it's easy to see why it's taken off: as humans, our default is to want to improve, evolve and grow - something optimisation culture taps firmly into. After all, who doesn't want to be better?

"The idea here is that we are all on a journey of continual ‘optimisation’, improving different aspects of our lives to make us ‘better’ in some way," agrees counsellor Georgina Sturmer. "More productive, more effective, more successful, fitter, healthier, wealthier, wiser. Better colleagues, parents, partners, children, friends. It’s almost as if workplace productivity and wellness had some kind of hybrid lovechild."

Are there any benefits to health optimisation?

Now, we're not saying for a moment that investing time, money and energy into improving our health and wellbeing is wrong. Knowledge is power, and nowhere is this more relevant than when it comes to our health.

"The benefits of health optimisation are real," advises Dr Birah. "Optimisation can encourage healthier habits, greater intentionality and improved awareness of behaviours that influence our wellbeing."

It's also something that makes us feel connected and fosters a sense of community - albeit largely online, as chartered psychologist Dr Rachel Evans explains.

"A big benefit is feeling like you’re part of a community, which people might feel like they’re lacking in this digital age," she tells MC UK. "Additionally, society tends to reward or praise determination and dedication – being part of self-optimisation culture is a way to show you have those traits."

We can't deny the feeling of near-euphoric excitement when we close those activity rings/upgrade our resilience rating/achieve a sleep crown. Not only are these great for physical health, but they can help to enhance mental health, too.

"You can derive a huge sense of satisfaction and pride in achieving your goals, which can encourage people to set even more specific or tougher challenges, making it intrinsically motivating," shares Dr Evans.

Why is health optimisation so prevalent right now?

Wondering why this kind of perfectionist thinking is so widespread right now? The reasons are manifold, but modern life has created the perfect petri dish for optimisation culture to thrive.

"Arguably the biggest reason is tech," shares coaching psychologist and health expert James Davis. "We have easy access to affordable devices that will measure and track for us, so self-tracking is easier than ever. We don’t need to go to a health professional; we can track it all ourselves."

He continues: "Going hand in hand with that is the rise of social media. This has normalised comparison and made us competitive over our scores - we’re exposed daily to messages suggesting we could be healthier, wealthier, more productive, more resilient, and more successful."

Finally, from a psychological perspective, he also points out that we’re in an age of uncertainty. "Tracking our personal metrics gives us a sense of perceived control, which can be comforting."

Not forgetting the mercenary element to our fixation on wellness - it's human nature to want to grow and evolve. Social media has well and truly capitalised on this instinct. When we're made to feel that we are less than, research shows that we spend money. New clothes, new gadgets, new ways to track and motivate ourselves - you name it, we can be convinced that we need it. It's no surprise, then, that tech companies are rubbing their hands with glee over our collective obsession with optimising every aspect of our lives.

What are the drawbacks of health optimisation?

Let's be clear: anything that actively encourages us to be healthier and happier is undoubtedly a good thing, but herein lies the rub: there's a tipping point where optimisation turns from a healthy challenge and aspiration into yet another stick to beat ourselves with.

Bartlett's admission about how his alcohol intake affected his week is telling, as it's clear that he is berating himself for supposed weak or poor choices. But the fact is, we're human - and the pursuit of perfection is not only impossible, but it's also not a particularly healthy goal, either.

"Excessive optimisation can fuel perfectionism, anxiety, burnout, and self-criticism," cautions Davis. "There's the risk that people can become so focused on measuring life that they forget to actually experience it. Think: are you running because you enjoy it or because you feel like you should? Is your run ruined if your device didn’t track it?"

In effect, optimisation culture has created an environment where we feel we'll never truly measure up, and that only ends one way: in failure.

"The challenge with striving for ‘optimisation’ - or perfection, by another name - is that it’s never truly attainable," agrees Sturmer. "This can leave us feeling frustrated or dissatisfied, or worse, it might leave us feeling ashamed or self-critical. Optimisation feels like a socially acceptable form of perfectionism. And the difficulty with perfectionism is that it can leave us feeling less happy, less fulfilled, more overwhelmed - and ironically less perfect - than when we started."

Even the most stoic among us can lose sight of the real value and joy of just being when we relentlessly measure, share and compare our metrics, Dr Birah cautions. "Human beings are not machines," she warns. "We are complex, emotional and relational creatures. Yet much of optimisation culture encourages us to think of ourselves as systems to upgrade rather than people to understand."

Put simply: we all have off days, weeks or even months, and the danger with all-or-nothing rhetoric like Bartlett's is that we struggle to allow ourselves the grace to accept this and move on.

"Life should be about joy and feeling good enough, being self-compassionate, not self-critical," shares clinical psychologist and host of podcast Psychology, Actually, Dr Marianne Trent. "It's also about balance. Self-acceptance and the ability to tolerate not being perfect can be so very important to our overall sense of wellbeing."

What's driving the move away from strict health optimisation?

It's clear from the response to Bartlett's post that there's a backlash against highly prescriptive, rigorous health optimisation routines and protocols, despite our fascination with ideas such as biohacking, longevity and healthier ageing.

"My hope is that people are beginning to recognise that optimisation and wellbeing are not the same thing," shares Dr Birah. "The most psychologically minded people I meet are not those who optimise every moment. They are the people who have developed a strong relationship with themselves; the goal is not to become perfectly disciplined but rather to develop the ability to watch yourself."

It probably won't surprise you to hear that, as always, the benefits with any kind of health 'maxxing' trend lie somewhere in the middle. When it comes to drinking (or indeed many other lifestyle factors), there will always be people who can handle a few drinks and operate pretty well the next day, while others (hi, it's us) tend to struggle with fatigue, low energy and a dip in mood.

"It's worth considering that alcohol, nicotine and unprescribed drugs are all coping strategies," notes Dr Trent. "If over time you can learn more adaptive and functional ones, then in the long term your body and your mind are likely to thank you for it."

Only you know how you personally respond - and the experts are clear that the key to healthy and balanced health optimisation is to understand yourself and how your body works.

"Knowing yourself in this way requires a different skill altogether, one I like to call 'brainflossing'," shares Dr Birah. "Consider whether you have the ability to observe your thoughts rather than being automatically driven by them. For example, can you notice when your body genuinely needs eight hours of sleep and honour that, and are you also able to recognise when staying up late talking with a friend, celebrating a milestone or sharing a bottle of wine with your partner is a worthwhile trade-off?"

So, rather than perfection, what we should be striving to achieve is resilience, according to the experts.

"In many ways, resilience looks less like optimisation and more like a rubber band," Dr Birah states. "There are times when we need structure, discipline and routine. There are also times when we stretch, adapt and embrace spontaneity. The strength comes from our ability to move between the two."

TLDR? Opt for meaning over metrics. "Instead of asking, 'How can I get the maximum performance from my life?' perhaps we should be asking, 'What kind of life am I trying to create?'," Dr Birah muses. "Those are very different questions, where one tends to lead us towards metrics and the other tends to lead us towards meaning."

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From fibremaxxing to the 5:2 diet, wellness trends have a habit of dominating our social feeds before disappearing as quickly as they arrived. The latest? Circadian fasting, a form of time-restricted eating that encourages people to align their meals with their body's natural circadian rhythm, typically by eating during daylight hours and fasting overnight.

As a Health Writer, I'll admit that any trend involving fasting immediately raises an eyebrow. Not because fasting is inherently harmful, but because social media often has a tendency to take science and package it into a one-size-fits-all rule. And when restrictive eating habits are presented as a wellness shortcut, it's worth taking a closer look at what's actually backed by evidence.

While the concept itself isn't new, the recent TikTok-fication of circadian fasting has transformed a nuanced area of nutrition science into another wellness trend promising better metabolism, easier weight management and improved energy. As ever, the reality is a little more complicated.

The concept is rooted in chrononutrition, the term to explain how meal timing interacts with our internal body clock. Scientists have long known that our metabolism follows a circadian rhythm, influencing everything from insulin sensitivity and blood sugar control to digestion and energy regulation. Naturally, most of us already tend to eat in line with these biological rhythms without really thinking about it. Regularly eating late into the evening, however, may have the opposite effect. How many times have you had that post-night-out pizza and felt sluggish the next day? That's not just the hangover talking; it’s also your body processing food at a time when it’s not primed for it.

While social media may frame circadian fasting as the next metabolic miracle, the science is considerably more measured. Most experts agree that meal timing can influence health, but it doesn't override the fundamentals of a balanced diet, regular movement, quality sleep and adequate calorie intake.

So, is circadian fasting a genuinely useful nutrition strategy or simply another restrictive diet disguised as a wellness trend? I asked nutritionists and medical experts to break down what the evidence actually says.

While you’re here, you might be interested in the benefits of mindful eating or our guides to intuitive eating. Recipe hunting? Scroll for expert-approved healthy breakfast ideas, healthy snack ideas, healthy smoothie recipes, plus what to eat after a workout, here.

Circadian Fasting: Is it a helpful wellness tool or just another diet fad?

What is circadian fasting?

At its core, circadian fasting is a form of time-restricted eating that aims to align food intake with the body's natural circadian rhythm. Rather than focusing on what you eat, the approach focuses on when you eat, encouraging meals earlier in the day and avoiding late-night eating.

"Meal timing does matter, but probably not in the dramatic way social media likes to suggest," explains Emily English, BSC-qualified nutritionist and the founder of gut health supplement, Epetōme. "There is good science showing that our circadian rhythm influences things like blood sugar control, digestion and energy regulation, so when we eat can absolutely have an impact. But I still would not put it above the fundamentals."

Dr Hugh Coyne, GP and co-founder of Coyne Medical, agrees that the biological reasons for timed fasting are legitimate.

"Aligning meals with circadian rhythms does have scientific grounding," he says. "We have a 'central clock' located in the brain that acts as a conductor of the body's rhythms and is responsive to light. But we also have peripheral clocks located in various organs and tissues. When the central and peripheral clocks are aligned, the body functions smoothly."

According to Coyne, food acts as what scientists call a "zeitgeber", or time cue, helping regulate these peripheral clocks. Because organs such as the liver, pancreas and gut are highly responsive to meal timing, regularly eating late at night may create a mismatch between the body's sleep signals and digestive processes.

Who is circadian fasting best for?

The evidence suggests circadian fasting may be most useful for people who naturally benefit from more structure around eating.

"If a trend helps someone create a bit more rhythm and intention around eating, that can be fine," says English. "But if it starts making food feel stressful, rigid or harder to sustain, it is probably not the right tool for them."

Research has found that time-restricted eating can lead to modest improvements in weight, waist circumference, blood pressure, insulin sensitivity and blood sugar regulation, particularly among adults with overweight or obesity. Some studies also suggest that earlier eating windows may be more beneficial than later ones when it comes to glucose control.

"Reducing your intake to two meals means many people will naturally eat less," Coyne explains. "If this pattern helps keep calorie intake in a healthy range, it can help people maintain healthy living long term."

He adds that eating earlier in the evening may also support sleep quality. "Studies have linked shorter gaps between dinner and bed with poorer sleep quality, more night-time waking, later bedtimes and reduced sleep efficiency."

Are there any risks to circadian fasting?

Keeping it real here, any eating pattern involving restriction can have downsides - and it's clear the experts agree.

English believes one of the biggest concerns is the way wellness culture oversimplifies nutrition science. "[Social media] takes something interesting and nuanced, and repackages it as another rule or hack," she says.

She is particularly cautious about the message that people must optimise every aspect of their eating habits.

"Trends can be useful in that they get people interested in their health. But they also tend to push the idea that 'normal eating' is somehow not good enough. If you're not following the latest method, you're missing out, and I think that can make people unnecessarily anxious around food."

Physiologically, fasting doesn't suit everyone either. Coyne notes that people often experience hunger, irritability and difficulty concentrating when first adopting time-restricted eating patterns. More importantly, very narrow eating windows can make it harder to consume sufficient calories and essential nutrients.

"There have been trends towards very narrow eating windows, as little as four to six hours or one meal a day," he explains. "These can mean a very low calorie intake, and also can lead to very little intake of key micronutrients."

Over time, deficiencies in nutrients such as calcium, folate, magnesium and B vitamins can have significant health consequences.

What do the experts want you to know about circadian fasting?

Perhaps the biggest misconception surrounding circadian fasting is that it's somehow metabolically superior to every other approach.

According to Coyne, much of the benefit appears to come from eating fewer calories overall rather than from any unique fasting effect.

"Most scientific studies show that the main benefit of intermittent fasting is to reduce overall calorie intake," he says. "Lower overall calorie intake is the most likely way it helps weight management and metabolism rather than any special power of time-restricted eating."

For English, the bigger takeaway is that nutrition doesn't need to become another optimisation project.

"I think timing is better understood as a layer on top of the basics," she says. "For most people, overall diet quality, enough protein and fibre, sleep, movement and stress management are going to matter much more than chasing the perfect eating window."

What is the best way to fuel my body, according to experts?

1. Focus on the fundamentals first

Before worrying about meal timing, English recommends prioritising the basics.

"For most people, overall diet quality, enough protein and fibre, sleep, movement and stress management are going to matter much more than chasing the perfect eating window."

A balanced diet rich in protein, fibre, healthy fats and minimally processed foods remains the strongest foundation for long-term health.

2. Create consistency, not restriction

Rather than forcing yourself into an aggressive fasting schedule, experts recommend establishing a regular eating rhythm that feels realistic.

"Eating more consistently through the day, avoiding a pattern of under-eating and then overeating later, and being mindful of regular late-night eating can all be helpful," says English.

Consistency tends to be far more sustainable than extreme rules.

3. Let your goals guide your approach

If you're curious about circadian fasting, start by identifying what you're actually hoping to achieve.

"My first question would be: what are you actually hoping to get from it?" says English. "Better energy, less evening snacking, improved digestion, more structure? Because often the goal tells you more than the trend itself."

Ultimately, circadian fasting isn't the miracle wellness hack TikTok may suggest. The science does indicate that meal timing plays a role in metabolic health, and eating earlier in the day may offer modest benefits. But experts are clear that it should be viewed as a potential tool, not a nutritional rulebook.

As with most viral wellness trends, the most effective approach is usually the least glamorous: eating enough, eating well, moving regularly and finding habits you can actually maintain. If aligning your meals with your natural body clock helps you feel more energised and consistent, it may be worth exploring. But when it comes to long-term health, the fundamentals still reign supreme: eating enough, prioritising nutrient-dense foods, moving your body regularly and building habits that fit your life, not your TikTok feed.

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They say you never forget your first marathon, and I'll certainly never forget mine - the London Marathon 2018. It was 28 degrees, despite us having trained in snow, sleet, and hail; the crowds came out in their thousands; and I completed a distance that 24 hours prior, I wasn't entirely convinced I'd be able to finish.

For a first timer, I got so many things right that day: I'd prepared my body for the distance by ticking off nearly every training run, I'd tested my kit again, and again, and again in training to ensure nothing chafed or caused discomfort, and I had an unforgettably good playlist. But one thing I didn't quite nail? My fuelling.

As a woman who grew up in the Special K diet generation, constantly being told to shrink ourselves and eat less, I'd convinced myself that I didn't "need" as many gels as sports dietitians recommended and that I'd be A-okay just powering through.

And sure, I made it to the end in one piece, but two carb gels for a 4-hour marathon did teach me a very simple life lesson: if you're doing endurance sport, where you're depleting your body's energy stores, you need to be returning that energy in real time. Or you'll end up like me at mile 20 of my first one: tackling the dreaded wall with all my might and clinging on for dear life.

As more and more people globally get into running, I've made it my mission to spread the fuelling message and importance of giving your body what it needs far and wide. Which is why, below, I've deep dived into my all-time favourite fuelling brands and gels, with helpful insights from Dr Jamie Pugh, Scientific Advisor at Puresport and Co-founder of ExoAnalytics.

Ready to fuel your best runs yet? Keep scrolling.

What is a running gel?

Let's start at the beginning, for those of you who've heard the term bandied around but aren't familiar with what a gel actually is. According to Dr Pugh, "Carbohydrate gels are a concentrated source of simple, easy-to-digest sugars (like glucose, maltodextrin, or fructose) made up into sachets in a gel-like texture."

If you're running, cycling, or doing endurance sports for 45 minutes or more, their purpose is simple: to supply fast-acting carbs that, once consumed, are rapidly absorbed and converted into usable energy.

"Many gels have as much carbohydrate as an entire bottle of sports drink - helping you to fuel without needing to carry lots of extra weight or drink too much fluid," he goes on.

Why do we need gels?

As I touched on in my intro, because when we workout for long periods of time (think 45 minutes or more), our body starts to rely on carbohydrate (glycogen) stores to fuel our mileage. "However, stored carbohydrate is limited and can begin to run low within 60-120 minutes of sustained effort," Dr Pugh explains. "As this happens, blood glucose levels can fall, muscles have less readily available fuel, and exercise starts to feel harder - often described by runners as ‘hitting the wall’."

That's where gels come in - a simple and convenient way to boost your carbohydrate stores and energy levels, providing an immediate energy source for your muscles.

Are gels science-backed?

In a nutshell - yes, and extensively. One landmark review by sports nutrition researcher Asker Jeukendrup concluded that carbohydrate intake during endurance exercise both improves performance and delays fatigue, especially in events lasting longer than an hour, and there's been plenty of research proving the same sentiment since.

"Research has shown again and again that taking on carbohydrates during exercise helps us maintain pace, makes it feel easier to run at the same pace, delays fatigue, and improves performance," Dr Pugh concludes.

Are gels essential?

According to Dr Pugh, they’re not strictly “necessary” for short efforts, but become increasingly important as duration and intensity rise. "Some of the first research ever looking at carbohydrate and long-distance running took place over 100 years ago at the Boston Marathon, where it was shown that consuming sources of simple sugars during the race helped runners maintain their blood glucose levels," he goes on.

If you'd rather opt for more natural sources of energy, like bagels or bananas, make sure you try it in training - each fuel type has it limitations. "Whole-food options like bananas or energy bars contain fibre and solid food parts that are slower to digest, especially during exercise," Dr Pugh. "Sports drinks, on the other hand, require larger volumes of fluid to deliver the same amount of carbohydrate. These factors can make these options more likely to cause digestive issues like bloating and stomach fullness."

Gels, on the other hand, aim to avoid these issues by "delivering a high amount of carbohydrate in a small, concentrated format that’s easier to tolerate." Speaking from personal experience, they're also super practical - easy to carry, lightweight, and simple to open when you're mid run.

As a general rule of thumb, aim for 30–60g carbs an hour.

How many should I take and when?

There is a lot of advice on how many gels to take. Some of the world’s fastest athletes will take anywhere up to 4 or 5 gels an hour (over 100g of carbohydrate every 60 minutes). However, for most people, this amount is unnecessary and can increase the risk of digestive issues rather than improve performance. For the majority of people, 60-90 g per hour provides all of the performance benefits. If you are new to taking gels, 60g per hour, one gel every 30 minutes, is a simple, easy-to-follow strategy that has been shown to be very well tolerated.

The key is to start early and be consistent, rather than waiting until you feel fatigued.

5 best running gels, tested by a Health Editor and 11x Marathon Runner

It's that time of year when our thoughts turn to balmy Mediterranean living: delicious dishes dripping with grassy olive oil, platters piled high with vegetables and fruits, long, lazy lunches followed by evening walks in dappled sunlight.

And it's no secret that this simple way of life is decidedly good for us: both physically and mentally, the Mediterranean lifestyle is consistently touted as the gold standard for healthy ageing and longevity. In fact, two of the world's five 'Blue Zones' are located in this region: Sardinia and Ikaria in Greece.

The term 'Blue Zone' was originally coined by Michel Poulain in 2004, and moved into common parlance thanks to American writer and longevity expert Dan Buettner shortly afterwards. Blue Zones refer to areas of the world with exceptionally high levels of life expectancy (we're talking 100+ years) alongside low levels of chronic disease within populations. Sounds good, doesn't it?

While we're not all blessed with an Italian nonna or a Greek yiayia, in a world of high-tech, high expense wellness, we could all do well to take some advice from our Mediterranean grandmothers, who've lived a lifetime (and longer!) with a few simple habits that are easily transferable to us here in the UK - we can't promise to bring the sunshine too, though!

Keep scrolling for the wholesome, daily habits to adopt today - but in the meantime, do check out our guides to healthy ageing habits, how to hack your longevity from home and dive into the elite world of life extension here - all while sitting peacefully in the sun, of course. Frappe, anyone?

5 life lessons from Mediterranean grandmothers to adopt today

Why is Mediterranean living trending right now?

It's safe to say that Mediterranean wellness hacks are trending right now: searches for the term 'Nonna maxxing' have spiked, amid a flurry of social media posts romanticising a simple, wholesome Italian or Greek-style lifestyle.

And it's easy to see why this mindset is so appealing: it's the antidote to our fast-paced, tech-reliant lives, and builds on those comforting rituals we all leaned into during the Pandemic - baking bread, slowing down, making time for connection (albeit virtual) with friends and family. It all sounds pretty good to us, and the great news is, it's also linked to healthier ageing.

While you'll no doubt have seen the technology around longevity and ageing becoming ever more refined, there's a sense that we are focussing more on preventative healthcare and healthy ageing, rather than relying on (admittedly powerful) modern medicine, when things do go wrong.

"This is a new era where the science of ageing is advancing rapidly," shares Dr Angela Rai, GP and longevity expert at The London General Practice. "One of the most exciting shifts we’re seeing in Longevity medicine is a complete change in how we think about health. Longevity education has opened the door to a new mindset - one where people are no longer satisfied with “baseline” health. Instead, they’re aiming for optimal health, for feeling their best, and for staying well for as long as possible.

"At the heart of this movement is preventative medicine. Preventative medicine means spotting risks early, taking action before disease develops, and supporting people to stay healthy rather than waiting for illness to appear. It’s about being proactive, not reactive."

So, whether you're channelling an aesthetic (we're not judging) or aiming to overhaul your health and wellbeing, the wisdom of Mediterranean grandmothers is back in vogue - and we're totally here for it.

Channel the wisdom of Mediterranean grandmothers with these 5 lifestyle habits

1. Lean into a Med-style diet

Restriction is firmly off the menu here - Nonna's don't diet. Instead, think about what you can add to your plate for better health and wellbeing - we're talking a plant-heavy, fibre-rich diet full of healthy fats and absolutely no calorie counting. Extra points for eating alongside family and friends, too - studies show that people who eat in a social setting are happier and feel more satisfied with their lives.

"Perhaps the easiest, and certainly one of the most tangible, is diet," notes Dr Sarah Jarvis. "People focus more on plants, with beans, including fava, black, soy, and lentils, at the centre of most Blue Zone diets. Meat - mostly pork - is eaten sparingly (once every five or six days) and in small portions.

"This has a lot in common with the Mediterranean diet, where fruit, vegetables, seeds, nuts and pulses make up a major part of the diet, unsaturated oils replace saturated fats, meat is eaten sparingly, and ultra-processed food is kept to a minimum."

And if you're feeling snackish (and who isn't!), reach for olives and nuts.

There's more good news, too: alcohol is firmly part of the deal (if it suits you). We're talking slowly savouring a glass of wine over a lingering meal with friends, rather than a boozy night on the town, though.

"Finally, people in blue zones are often surrounded by social circles with healthy lifestyles, with low rates of smoking, moderate levels of alcohol without any binge-drinking and low levels of obesity," notes Dr Jarvis.

2. Move daily

You won't find a Sicilian Nonna going to the gym, so if you've let your membership languish, don't beat yourself up. Mediterranean movement is entirely more holistic and achievable than a daily 6 am bootcamp (breathe a collective sigh of relief) - think natural, daily movement like walking and carrying groceries.

"Blue Zone communities don’t live in a gym," agrees independent prescribing pharmacist and registered nutritional therapist, Richa Puri. "They build movement into everyday life through walking, manual work and staying active as they age.

"For women, especially in perimenopause and menopause, that kind of regular, moderate activity has hormone benefits, helping to stabilise blood sugar, which can reduce energy crashes, irritability and night‑time waking. Load‑bearing movement also protects bone health when osteoporosis risk begins to rise."

Think walking commutes, short strength sessions at home, climbing stairs, gardening, and short movement breaks between meetings rather than unrealistic gym schedules that add more pressure.

3. Build connection and community

One thing you'll notice in abundance in all the Blue Zone locations, but especially in the Mediterranean, is the value placed on connection and community. Family is crucial, with multi-generational living the norm and village life full of neighbourly interactions.

"Meaningful social ties are linked to better wellbeing and longer life," says Dr Reem Hasan, GP and chief medical officer at Vista Health. "This could mean joining community groups, local clubs or spending time with family and friends."

And the science stacks up here, too: studies (such as this one, published in the journal World Psychiatry) show that a sense of community is strongly associated not only with better mental health, but enhanced physical wellbeing, too.

4. Embrace your purpose

Paint and wine evenings, you say? Don't mind if we do. Having a strong sense of purpose runs through Mediterranean communities like lifeblood. Be it a childhood hobby rediscovered, or simply finding joy and value in your everyday activities, living life with a sense that what you're doing matters is paramount for emotional wellbeing.

"People in the Blue Zone all have a sense of purpose - Nicoyans call it plan de vida," says Dr Jarvis. "This is about more than work; it means feeling a valued part of your community. Blue Zone inhabitants tend to have a strong sense of belonging within their community - this almost always involves a faith-based community (of any denomination). There's also a strong connection with family, investing in their children and taking care of elderly relatives."

5. Lower your stress load

We get it: this one is easier said than done. But ask yourself this: what would your grandmother say about your current stressors? If the answer is they won't matter in 20 years, it's time to (try and) let them go.

"Keeping stress to a minimum is also important," notes Dr Jarvis. "It's impossible to eliminate all stress from your life, but Blue Zone inhabitants all find time in their day to destress - whether by remembering their ancestors, praying or having a siesta. Practising mindfulness or meditation is perhaps the obvious alternative in our lives."

Admittedly, overlooking sparkling azure waters enhances mindfulness way more than a dreary UK shopping centre, but we have to work with what we've got, right?

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In case you missed it, anti-inflammation diets are in. Searches for the term have spiked on Google, driven largely by an interest in ditching ultra-processed foods alongside growing interest in Mediterranean-style diets (which, btw, we're totally on board with).

And for the most part, what we're seeing is fairly solid nutritional advice: up your fruit and veg intake, eat mainly wholegrains, minimally processed foods and plenty of healthy fats such as olive oil, nuts and avocados.

Research (such as this study, from the British Journal of Nutrition) shows that on the whole, an anti-inflammation diet can enhance overall health and reduce the risk of developing certain chronic diseases, while further studies (check out this one, published in the journal Nutrients) reveal its benefits for cognitive function and neurodegenerative diseases.

But, as always, there's a darker side to the trend: it can be expensive (have you seen the price of a good EVOO?), and some versions advocate overly restrictive eliminations, which can be triggering for those with a background of eating disorders. Which begs the question: can we really control inflammation through diet - and, more importantly, should we?

Keep scrolling to find out a nutritionist's take on the trend, but while you're here, take a look at our expert-led takes on anti-inflammatory diet culture, common nutrition myths, and the simple fibre swaps to try today here.

Top experts weigh in on the trending Mediterranean anti-inflammation diet

What is the Mediterranean anti-inflammation diet?

So, what exactly is the Mediterranean anti-inflammation diet? Let's start with the good news. Put simply, you'll be eating wholesome, nutritionally dense meals centred around the types of food common in and around the Mediterranean.

"The Mediterranean Diet revolves around simple dietary principles, the cornerstone of which is extra virgin olive oil," explains registered nutritional therapist and founder of supplements brand Inessa, Aliza Marogy. "Extra virgin olive oil is rich in heart-healthy monounsaturated fats and antioxidant polyphenols, which help support cardiovascular and overall health. The diet also includes plenty of colourful vegetables, fruits, and fresh herbs, nuts, and seeds, whole grains and legumes high in fibre, oily fish rich in omega-3s (such as sardines, mackerel, trout and salmon) and probiotic-rich dairy, like natural yoghurt.

"It naturally limits the foods that don’t serve us so well, including ultra-processed foods, excess sugar, and refined oils."

Sounds delicious, right?

What are the purported benefits of the Mediterranean anti-inflammation diet?

As well as being one of the most satisfying and popular cuisines around, the Mediterranean diet is consistently touted as one of the healthiest, too.

"I’m a great enthusiast of the Mediterranean Diet," says Dr Deborah Lee. "If there is a perfect diet – this could well be it! It’s varied, delicious, interesting and full of fresh wholesome foods; very little is not allowed. It’s a diet you can get excited about, that fits in with your lifestyle and that you can stay on for the rest of your life."

Let's take a look at some of the pros.

1. It supports whole body health

"The Mediterranean diet is the dietary pattern that has the greatest evidence for supporting whole-body health and longevity," agrees Marogy. "It’s known to offer many health and wellbeing benefits, including reducing the risk of heart disease, managing blood sugar levels, reducing the risk of certain types of cancer, improving brain function, maintaining a healthy weight, and reducing inflammation."

2. It's high in fibre

It's a simple fact that here in the UK, the majority of us aren't eating enough fibre. According to research from the University of Reading, we're consuming on average around 18g per day, rather than the recommended 30g.

The good news is that the Mediterranean diet is naturally high in fibre, with an emphasis on wholegrains, fruits and vegetables.

"As the diet is rich in a wide variety of plant foods, it provides different types of fibre that act as fuel for beneficial gut bacteria," shares Marogy. "This encourages them to flourish, and promotes health benefits which reach far beyond the gut."

3. It's low in UPF's

UPF's are demonised in the wellness world as the root cause of all our food troubles - and while we don't necessarily agree with such black-and-white posturing, it is true that eating mostly minimally processed foods tends to make for a healthier diet.

The Mediterranean diet is naturally low in UPFs, as so much of it is centred around plants and wholegrains, meaning that as you enjoy it, you'll be holistically lowering your UPF intake without even realising.

4. It's not restrictive

A true Mediterranean diet is diverse and well-balanced, with plenty of fresh produce and gut-friendly whole foods.

"The Mediterranean anti-inflammation diet has become so popular because many women are looking for ways to support their hormones and overall health without following another extreme diet," advocates Dr Sima Al Asad. "I think one of the reasons women are drawn to it is because it feels less punishing. A lot of wellness culture still revolves around restriction, cutting things out or trying to 'fix' the body, whereas the Mediterranean diet is often more about supporting overall wellbeing in a balanced and realistic way."

5. It fights oxidative stress and inflammation

Here's where the trend really gets people hooked: eating in this way has been shown to lower levels of inflammation in the body. Brace yourselves for the science:

"The Mediterranean diet has significant health benefits for many reasons, but one very important one is that it lowers the level of chronic inflammation in the body," shares Dr Lee. "All day, every day, and in every cell of our body, chemical reactions are taking place to produce energy. As a by-product, negatively charged particles called reactive oxygen species (ROS) are produced. These ROS are dangerous as they can damage DNA, causing DNA mutations.

"This is called oxidative stress. Oxidative stress is thought to underpin the development of many of the chronic diseases we see today – heart disease, type-2 diabetes, cancer and dementia, for example."

A diet rich in antioxidants is excellent for combating oxidative stress and lowering inflammation - and it's vital that we consume them, as our bodies can't make them. We're talking a high daily intake of brightly coloured fruits and vegetables - hence the term, eat the rainbow.

And which diet ticks all these boxes? You've guessed it: the Mediterranean one.

6. It supports metabolic and cardiovascular health

"There's good evidence linking this style of eating with better heart health, lower cardiovascular disease risk and improvements in cholesterol levels and blood pressure," says registered nutritionist and consultant at Healthspan UK, Rob Hobson. "It may also support better metabolic health, blood sugar control and weight management, partly because these foods tend to be higher in fibre and more filling. Also from a gut health perspective, eating a wider variety of plant foods can help support a more diverse gut microbiome, which is linked with broader health benefits."

How does the Mediterranean anti-inflammation diet work?

Interested in giving it a go?

"For most people, following the Mediterranean-style way of eating is a really balanced and evidence-based approach to health, but like any diet, it still needs to be adapted to the individual," cautions Hobson. "Someone with specific dietary needs (IBS, food allergies) or very high energy demands may need to tailor it differently.

"My advice is to focus on small realistic changes rather than trying to completely overhaul your diet overnight. Simple things can make a really big difference, such as:

• Using extra virgin olive oil more often instead of butter
• Adding beans or lentils to meals a few times a week
• Eating more vegetables throughout the day rather than just at dinner
• Choosing wholegrains more often where possible
• Including nuts and seeds regularly
• Eating fish once or twice weekly (if you eat it)
• Cooking from scratch more often when you can.

What are the downsides of the Mediterranean anti-inflammation diet?

Of course, a health trend wouldn't be a health trend without a large degree of hyperbole around it - and the claims swirling around an anti-inflammation diet have many experts concerned.

"One of the biggest things I’m seeing at the moment is women becoming very focused on 'inflammation', especially around symptoms like bloating, fatigue, hormonal acne, PMOS symptoms, brain fog, weight changes, skin flare-ups, and generally feeling unlike themselves physically," shares Dr Asad. "Social media has made women far more aware of the connection between food, hormones and overall wellbeing, but it’s also created a lot of confusion around what inflammation actually means - it oversimplifies the idea that inflammation is the root cause of absolutely everything, or that one specific way of eating will suddenly 'heal' hormones.

"The reality is usually much more layered than that. Hormonal health, energy levels, digestion, skin, and body composition are affected by many different factors including sleep, stress, movement, genetics, and overall lifestyle. I also think women need to be careful not to become overly fearful around food in the name of reducing inflammation, because I’m seeing more women becoming anxious about eating perfectly rather than focusing on consistency and overall balance."

Dr Sima advises that for most women, the most helpful approach is usually the least extreme one; focus on eating more whole foods, prioritising protein and fibre, staying hydrated, moving regularly, and building habits you can realistically maintain long term, rather than constantly chasing aggressive wellness trends online.

Hobson's concerns go a step further, into the murky world of privilege.

"There is also a tendency for this style of eating to be presented through a very expensive wellness lens that involves specialist ingredients, supplements and organic produce," he tells MC UK, "whereas the reality is many of the foods associated with Mediterranean-style eating are actually really accessible; items like beans, lentils, oats, frozen vegetables and tinned fish."

It's also important to note, here, that if a trend sounds too good to be true, it probably is. No amount of olive oil will counterbalance heavy drinking, high-stress lifestyles and poor sleep, says Hobson.

"I think it's also worth pointing out that no diet works in isolation and sleep, exercise, stress, smoking, alcohol intake and overall lifestyle are all going to play a huge role in inflammation and long-term health as well."

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Cramping, bloating, gas. Wildly swinging from one gut-related extreme to the other. And travelling? A recipe for digestive disaster. If this all sounds (literally) painfully familiar, we hear you.

It's a fact that women are disproportionately affected by symptoms such as these, in comparison with men. A combination of hormonal and lifestyle factors means we're more likely to develop conditions such as irritable bowel syndrome (studies such as this one, published in the Journal of Korean Medical Science, prove the point). And while there's a shortage of specifically female-based research, what we do know is that gastrointestinal disorders are more common in women (check out this study, from the journal Science), thought to be because oestrogen increases communication in the gut, and therefore pain signalling to the brain, too.

But there is good news, too: simple tweaks to our everyday diet and lifestyle really can make a meaningful impact on gut health. "The good news is that small daily habits really can make a difference," agrees nutritionist and author of The Fibre Effect, Emma Bardwell. "Research shows the gut microbiome can begin responding to dietary changes within 24 to 48 hours - it’s surprisingly dynamic."

No idea where to start? We've got you: keep scrolling for top dietitian and nutritionist's tips for better gut health in just five minutes. And for more on all things digestion, take a look at our guides to the mouth-gut axis, top gut health hacks, and if you're wondering, should I take probiotics? We've got the answers here.

Keen to improve your gut health? Try these 8 dietitian-approved 5-minute fixes today

Why is gut health important?

Unless you've been living under a very large rock, you'll be aware that gut health has had a major makeover in the past few years. We're all more tuned in than ever before to the importance of a healthy, diverse microbiome, but what exactly is good gut health, and why does it matter?

You might be surprised to learn that the benefits of a balanced, healthy gut extend way beyond digestive health, and in fact support whole body wellbeing.

"Good gut health plays a much bigger role in overall wellbeing than most people realise," shares Sarah Fancourt, lead nutritionist at Gousto. "Its influence reaches far beyond the digestive tract. Our gut is home to trillions of microbes, collectively known as the gut microbiome, which influence everything from digestion and immunity to mood, energy levels, and even sleep.

"When our gut is healthy and diverse, it helps us digest food more efficiently, absorb nutrients properly, support our immune system and regulate inflammation. There’s also growing research around the “gut-brain axis”, showing strong links between gut health and mental wellbeing, including stress and mood regulation (in fact, a huge percentage of our happy hormone, serotonin, is made in the gut).

What are the signs of poor gut health?

If you've been struggling with bloating, cramps and digestive discomfort, you're likely well aware of the symptoms of poor gut health - but the signs can be more insidious, too.

"There isn’t one single sign of poor gut health," shares registered dietitian and author of How Not To Eat Ultra Processed, Nichola Ludlam-Raine. "However, common clues that something may be off include persistent bloating or excess gas, chronic constipation or diarrhoea (loose stools), abdominal discomfort that doesn't go away, feeling overly full or sluggish after most or small meals, changes in long-term bowel habits, and food intolerances or sensitivity to certain foods.

"Outside the gut, some people may notice fatigue or skin changes, although these symptoms can have many causes and shouldn’t automatically be blamed on the microbiome."

Additionally, we know that our gut health has an impact on mental wellbeing, too. "There’s growing research around the 'gut-brain axis' showing strong links between gut health and mental wellbeing," agrees Fancourt. "A huge percentage of our happy hormone, serotonin, is produced in the gut, meaning that it heavily influences stress and mood regulation, too."

8 5-minute nutritionist-approved gut health habits to try today

1. Start the day right

In what we would say is good advice for life generally, our experts all endorsed starting the day as we mean to go on.

"Include a fibre source at breakfast," recommends registered dietitian and head of health at Mindful Chef, Sasha Watkins. "Many breakfasts are surprisingly low in fibre. Oats are a great option, but think more widely: chia seeds, ground flaxseed, berries, nuts or a spoonful of nut butter. Adding fibre at breakfast is one of the easiest ways to boost your daily intake and feed your gut bacteria."

2. Add one extra plant to your plate

Gut health really doesn't have to be complicated, and it's not about restriction either: sometimes, just adding one thing in can make all the difference.

"Focus on making simple micro-additions to meals you already love," advises Fancourt. "Whether it’s a handful of spinach, some berries, chickpeas or herbs, increasing plant variety feeds beneficial gut bacteria. In the wellness world, this is known as 'fibrelayering', which simply means upgrading your favourite plates with a quick mix of different plant foods.

"You can easily collect 'plant points' by tossing a three-seed mix onto your morning yoghurt, throwing a handful of rocket into a sandwich, or using a mixed-bean tin instead of just one type. It’s an effortless way to introduce a wider range of nutrients and antioxidants (like polyphenols) to support a healthier, more resilient microbiome."

3. Slow down

We get it: life is busy, but trust us when we say that rushing your meals isn't doing you, or your gut, any favours.

"Digestion starts before food reaches the stomach," cautions Watkins. "Spending even an extra five minutes over a meal, chewing properly rather than inhaling lunch between emails, can help you tune into hunger and fullness cues."

4. Switch to decaf

Now, no one is saying you need to ditch coffee to improve gut health - quite the opposite. But you might want to try going low or no-caf.

"Caffeinated drinks like coffee can increase stomach acid, which may lead to heartburn or gas in some people, particularly when consumed in large amounts or on an empty stomach," cautions Fancourt. "However, recent research suggests coffee may actually support some beneficial gut bacteria, like Eggerthella and Cryptobacterium.

"Both caffeinated and decaf coffee appear to have similar effects. Because many of coffee’s benefits are linked to its polyphenols and other natural compounds rather than caffeine itself, switching to decaf could be a helpful option for those who are sensitive to caffeine but still want to support their gut.”

5. Focus on the basics

"One thing I’d add is that gut health should feel achievable," notes nutritionist and author of The Fibre Effect, Emma Bardwell. "You do not need to eat 30 different vegetables a day, buy expensive microbiome tests or spend a fortune on supplements and probiotics. The key is aiming for consistency over perfection. More fibre, more plant diversity and more minimally processed foods will get most people a very long way."

6. Less is more

In a similar vein, the experts advise not attempting a radical diet (or indeed lifestyle) overhaul. Rather, go slow and steady - especially when it comes to upping your fibre intake.

"Remember that more isn't always better," advises Watkins. "If you're currently eating a low-fibre diet, suddenly doubling it overnight can leave you feeling more bloated rather than better. Start small and try to layer in more fibre to meals. Add beans to a curry, scatter seeds onto breakfast, or simply aim for one extra plant food each day. Tiny changes done consistently often beat dramatic overhauls."

7. Drink up

Sorry, we're not talking Aperols, here. "It's crucial for gut health to adequately hydrate - especially if you're increasing your fibre intake," notes Ludlam-Raine. "Fibre and fluid work together. Many people increase fibre but forget fluids, which can make constipation worse rather than better."

8. Add fermented foods

"Foods like kefir, live yoghurt, kimchi, sauerkraut and miso contain beneficial bacteria that can help support gut diversity," shares Fancourt. "But you don’t need huge amounts. Even a spoonful or a small serving regularly acts like a daily top-up of friendly bacteria for your system."

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Just 4% of adults in the UK are hitting their recommended 30g of fibre per day.

How many times have you read that sentence in the last year? My guess? Quite a few. Since the UK Government published its National Diet and Nutrition survey last June revealing the statistic, our newsfeeds and social media platforms have been flooded with conversations around how we can add more fibre to our diets.

And for good reason. Fibre has gained a bad reputation over the past decade, reduced to something brown, boring and useful only for digestion. Instead, we’ve fixated on protein, marketed as the super nutrient that would make us stronger, leaner and healthier.

And whilst protein deserves its flowers, it doesn’t work in isolation, and fibre does far more than it’s often given credit for. “Fibre is essential for gut and metabolic health,” says Dr Federica Amati, head nutritionist at ZOE and author of The Appetite Reset. She explains that, alongside supporting regular bowel movements, fibre is essential for reducing inflammation and long-term disease risk. “Higher fibre intake is consistently linked with lower risk of type 2 diabetes, heart disease, stroke, and some cancers,” she says.

Research backs this up, too, with one review combining evidence from more than 17,000 individuals finding a significant relationship between higher fibre intake and reduced risk of disease.

On top of that, fibre plays a key role in our energy levels, sense of fullness and weight management; all things that, given the meteoric rise in the use of GLP-1 medications and growing concerns around obesity, are worth paying attention to. “Fibre helps with appetite regulation and weight management because it increases satiety, which can reduce the urge to snack between meals,” says Dr Amati, who adds that the blood sugar stabilising properties of fibre also help slow digestion, improve cholesterol levels and maintain energy throughout the day.

It’s evident that most of us could benefit from getting more fibre into our diets. But thankfully, that doesn’t mean resigning yourself to brown bread and almonds for the rest of your life. In fact, fibre is everywhere, with plenty of our favourite colourful foods containing a surprisingly high amount of the nutrient.

Ahead, with the help of top nutritionists, we reveal how hitting your 30g of fibre a day can feel effortless (and delicious), thanks to these 11 surprisingly high-fibre foods.

And for plenty more expert knowledge on fibre, check out our guides to fibremaxxing, fibrelayering, and how to avoid uncomfortable bloating as you increase your daily intake. There’s also lots of high-fibre meal inspiration to be found in Em The Nutritionist’s list of go-to recipes. Plus, she’s shared her no-time guide to healthy eating for those with even the busiest of schedules.

11 Foods to Help You Hit Your Fibre Target, According to Top Nutritionists

1. Dark chocolate (>70%)

There was never any doubt about the number one item on this list. A couple of pieces of dark chocolate are a nightly staple in my house (Lindt dark chocolate with hazelnut is our go-to), so discovering that our favourite treat is also a source of fibre was music to my ears.

“Cocoa is a plant food rich in both fibre and polyphenols, which gut microbes can break down into beneficial compounds,” says Dr Amati. “In moderate portions, it makes a delicious and gut-friendly addition to your diet.”

Dr Emily Leeming, dietitian, gut health scientist and author of Fibre Power, agrees. She suggests combining “three squares with a piece of fruit or a handful of nuts, for a snack containing around 5g of fibre.”

2. Unsweetened desiccated coconut

Coconut falls into the same category as Marmite: you either love it or hate it. Personally, I’m firmly in the first camp, particularly when it’s coating a protein ball or sprinkled over a peanut butter-stuffed date.

The good news for fellow coconut fans is that, according to Dr Leeming, just one tablespoon contains 2g of fibre. “Try adding it to your sweet bakes for a bounty-like flavour and a high-fibre crunch,” she suggests.

3. Ground cinnamon

It’s easy to forget that dried herbs and spices are sources of fibre, too. We tend to think of them as flavourings first, but Dr Leeming says they offer additional nutritional value as well, even in small amounts.

“One teaspoon of ground cinnamon adds around 2g of fibre,” she says. Added to a bowl of porridge (5g of fibre in 50g oats) and topped with raspberries (8g of fibre in 125g), that quickly turns into a breakfast containing around half your recommended daily fibre intake.

4. Avocado

The nutrient most of us associate with avocados is fat, but there’s actually 5g of fibre in half a medium avocado, too. “Fibre and monounsaturated fats make a powerful combination, supporting fullness and cardiometabolic health,” says Dr Amati.

And if you’ve got a sweet tooth, she suggests using it in dessert. “The creamy texture makes avocado a great ingredient for a healthier, satisfying chocolate mousse,” she says.

5. Passionfruit

Passionfruit is one of those ingredients I always order on a menu but rarely think to add to my weekly shop. According to Dr Leeming, though, that’s something worth changing, because just 100g of the fruit contains an impressive 8g of fibre.

“Fruits, like passionfruit, that contain seeds tend to be higher in fibre than other fruits,” she explains, recommending drizzling it over Greek yoghurt for a breakfast packed with both protein and fibre.

6. Popcorn

Cue the movie night because yes, you read that right. A 25g serving of popcorn contains 3-4g of fibre. “Popcorn is a convenient, high-fibre whole grain that makes a great swap for ultra-processed snack foods,” says Dr Amati.

She suggests experimenting with your own flavourings at home, adding smoked paprika, a pinch of salt or cinnamon for a sweeter high-fibre option.

7. Coffee

This one genuinely shocked me. For some reason, I never thought of drinks as a source of fibre. But as Dr Amati explains, “a mug of coffee has a surprisingly high amount of soluble fibre.”

She adds that “coffee contains bioactive polyphenol compounds which support gut microbe diversity,” but recommends drinking it alongside a high-fibre breakfast rather than relying on the drink alone, as this can help slow caffeine absorption and support steadier energy levels.

8. Raspberries

We already know fruit and vegetables are good sources of fibre, but the amount found in raspberries might still surprise you. In just one 125g portion, you’ll find 8g of fibre, providing nearly a third of your recommended daily intake.

“Raspberries are extremely high in fibre,” says Dr Amati. “Plus,” she explains, “they provide vitamin C and polyphenols which help to reduce inflammation and support immune function, making them a great gut-friendly choice.”

9. Pearl barley

How familiar are you with pearl barley? The wholegrain has long been one of my favourite substitutes for rice in a risotto or mixed through a warm salad. It has an al dente bite and slightly nutty flavour that makes it both delicious and, according to Dr Amati, incredibly good for us, too.

“Pearl barley is rich in beta-glucan, a soluble fibre linked with improved cholesterol levels,” she says. “Its high fibre profile also helps to support steadier blood sugar, hunger and energy levels.”

10. Frozen peas

Peas are a real guilty (or not so guilty) pleasure of mine. I’ve been known to microwave a bowl of them and top with salt and mayonnaise as a midnight snack. And there’s good news for fellow pea lovers, because this affordable, freezer-friendly vegetable is rich in fibre, too, with just 160g of cooked peas providing 8g.

Dr Leeming is also a fan. “As soon as the weather gets warmer, I like to blend peas with cottage cheese, lemon, mint and garlic to make a delicious dip alongside seedy crackers,” she says.

11. Sweet potatoes

Perhaps the most obvious food on this list is the humble sweet potato. Just as versatile as its white counterpart, Dr Amati says the sweet variety comes with additional nutritional benefits. “Sweet potatoes are a higher-quality swap for white potatoes with 6g of fibre in one medium sweet potato,” she explains. “They also provide carotenoids, which act as antioxidants,” (which lower our risk of certain chronic diseases such as heart disease and diabetes).

Her top tip? “Keep the skin on for added fibre.”

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I'm guilty of training on an empty stomach. I'm a get-up-and-go kind of girl when it comes to heading out for a run. It's not that I think I shouldn't eat before I train - quite the opposite, in fact. Everything I know about fuelling points to how important it is - but the truth is, I don't always prioritise it the way I should.

Don't get me wrong, if I'm heading out on a longer run, I will make sure I've eaten beforehand to give me energy. My downfall is what happens after. I don't always consciously focus on refuelling or getting enough carbs in for the rest of the day, despite what I'm asking from my body training-wise. And with a half-marathon around the corner, I knew I needed to take fuelling more seriously, not just before workouts, but afterwards too.

Over the past year, the conversation around under-fuelling and RED-S (Relative Energy Deficiency in Sport) has become increasingly hard to ignore. Once a term confined to elite athletes, RED-S is now widely recognised in recreational exercisers too, particularly women.

The 2023 IOC consensus statement, published in the British Journal of Sports Medicine, made it clear that low energy availability can affect anyone training regularly, not just those with obvious signs of restriction.

What struck me most when reading it was just how easy it is to under-fuel without even realising it. It's not necessarily about eating very little or following a restrictive diet. It's the gap between what you're asking your body to do and what you're giving it to do it with.

And, for a lot of active women, the gap has been quietly normalised by years of 'clean eating' messaging, and the idea that exercising more and eating less is somehow the healthier choice.

So I decided to test things properly. For two weeks, I'd commit to fuelling properly - before and after every session - and pay attention to what actually changed. What I really wanted to know was whether it had any impact on my performance, recovery and energy levels.

Keep scrolling to find out how I got on. And if you're keen to read more on fuelling your workouts, find out what happened when I tried Mel Robbins' eating first-thing in the morning recommendation, plus our guides to what to eat before a workout, what to eat after a workout and the best foods to eat before the gym.

I Tried Fuelling Properly Around My Workouts For Two Weeks – And It Changed How I Felt

What is under-fuelling workouts – and why does it matter for women?

It turns out under-fuelling is a lot more common than I first thought.

"Under-fuelling happens when the body isn't getting enough energy to support both exercise and basic physiological functions like hormone production, bone health, brain function and metabolism," explains Bethany Francois, a specialist eating disorder dietitian.

What surprised me most was that it doesn't necessarily mean someone is skipping meals or intentionally restricting food. "Even if someone is eating regularly, they may not be consuming enough relative to their training load and intensity," she says.

In other words, you can be eating what feels like a healthy, balanced diet and still not properly fuel your workouts - particularly if you're training consistently when juggling a busy lifestyle.

That's something Francois says she sees often among active women. "A common misconception is that fuelling only affects elite athletes or those who appear very lean. In reality, many active women can fall into low energy availability when juggling busy lives, exercise routines and unhelpful messaging around clean eating and weight control."

That really resonated with me - and it made me wonder what else I'd been missing.

How important is fuelling before and after exercise?

The short answer? Very. For a more in-depth answer, I turned to Holly Mason, a Les Mills trainer and marathon runner, to see if under-fuelling is something she sees regularly in her clients.

"All the time," she says. "Carbohydrates aren’t a choice when running; they are 100% a necessity." The misconception that eating carbs will somehow undo the work of training is still surprisingly common, and still doing damage, she adds.

Her pre-workout guidance is reassuringly simple. For runs under 90 minutes, you don't need to fuel during the session, as long as you've eaten properly beforehand. A carbohydrate-rich breakfast is enough to top up glycogen stores for an hour-long run.

"My go-to breakfast is a toasted bagel topped with a banana and honey, which totals around 80-90 grams of carbohydrates," says Holly.

But fuelling doesn't stop the moment you finish. What you eat matters just as much, and it's the part most people often neglect, says Mason. "Once you’ve finished your run, aim for a re-fuel meal focused on both carbohydrates and protein to aid with recovery and muscle repair," she advises.

The evidence backs her up: a 2021 systematic study found that refuelling with carbohydrate after exercise significantly speeds up how quickly your muscles restock their energy stores, compared to not refuelling at all. In other words, skipping recovery fuel doesn't just leave you tired; it slows down how well your body bounces back for the next session.

This was the lightbulb moment for me. I'd always given some thought to what I ate before a run, and barely any to what came after.

Francois' bottom line sums it up. "Don't exercise fasted, no matter how early in the morning it is, and view carbs as your best friend."

My review of fuelling my workouts

Week 1

The first few days of the experiment took some adjusting. Even though I was aware of the science behind pre-workout fuelling, I worried I'd feel sluggish, so I kept things simple: porridge before an early run and toast with peanut butter before strength sessions.

Almost straight away - which I wasn't expecting - my energy levels felt steadier. Normally, my runs tend to peak early before becoming a bit of a slog halfway through. But in the first week, I felt more consistent during my sessions. I didn't notice any dramatic changes in my performance, but I also didn't get that sluggish feeling I'd anticipated.

Where I probably did slip up was the recovery side. I made a conscious effort for the first couple of sessions, but as the week went on, I stopped properly prioritising it. Which, in hindsight, felt slightly ridiculous because on the days I did make more effort to have extra carbs and protein, I noticed I felt far less drained later in the day.

Week 2

By week two, eating before I worked out started to feel much less like an effort. I'd settled into a routine that felt realistic rather than overly structured.

I also became more aware of how differently I felt on the days when I properly refuelled afterwards, compared to when I didn't. After a longer run, I'm usually guilty of forgetting I need to eat more than I would on a normal day, but once I started making the effort to stock up on carbohydrates and protein, my energy levels held up noticeably better throughout the day.

It was a mindset shift more than anything. As soon as I became conscious of it, the habit of neglecting recovery started to change on its own.

Physically, I started to see the benefits too. My legs felt less heavy throughout the day, I wasn't getting the mid-afternoon energy crash, and I generally felt like I was coping better with the demands of training.

That isn't to say fuelling transformed my running overnight. I wasn't suddenly faster or hitting personal bests. But I felt more consistent, physically and mentally.

More than anything, the experiment made me realise how easy under-fuelling becomes normalised, especially when you're busy and trying to fit exercise around everyday life. I'd spent years focusing on whether I needed food before a run, without paying nearly as much attention to whether I was properly recovering afterwards.

And, honestly? That's the habit that's stuck with me most.

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In 2026, we’re tackling chronic inflammation. Or so social media would have us believe. Almost daily, another creator appears on my feed sharing how she healed her puffiness, bloating and water retention with morning bone broth, grass-fed beef and protein pudding. Often, she shows me her now pancake-flat stomach and tiny portion sizes before trying to sell me an affiliate-linked gut health drink.

I find myself wondering: Is she battling inflammation, or an eating disorder?

Don’t get me wrong, there is mounting scientific evidence to suggest that rising consumption of ultra-processed foods, combined with increasingly sedentary lifestyles and persistently high stress levels, may be contributing to chronic low-grade inflammation in our bodies. There’s also a wealth of evidence that proves that prioritising whole foods rich in plant-based fibre can help combat it.

But when extreme elimination habits such as cutting out carbohydrates, gluten and dairy - borrowed from clinically prescribed diets like the autoimmune protocol and low-FODMAP diet - are repackaged on our feeds as mainstream solutions to inflammation, it’s worth asking whether this content is pathologising normal bodily fluctuations and using them to justify disordered eating.

According to Dr Dave Barker, consultant psychiatrist and medical director at Gladstones Residential Clinic, we’re right to be suspicious. Pointing to NHS data showing a 15% rise in young women screening positive for disordered eating behaviours between 2017 and 2023, he says the language of gut health, inflammation and “clean fuel” is increasingly shaping the eating disorder presentations he sees in clinic. “There’s a whole generation of young people who think they’re making healthy choices because they are following accounts where the warning signs of restriction are buried under a veneer of science,” he says.

It’s a slippery slope; one that Dr Barker says can lead to orthorexia - an eating disorder characterised by an obsession with eating only ‘healthy’ foods. “It starts with following someone who looks healthy and happy and is posting about what they eat. And then it becomes something you cannot stop, even when you want to.”

The problem is that the unregulated nature of social media makes it difficult to separate genuine experts from ill-informed wellness creators, particularly when the topic being discussed has some legitimate scientific grounding alongside exaggerated or misleading claims.

So, what should we really be thinking about when it comes to inflammation? And how can we address it without falling back into diet culture all over again? To find out, we spoke to Dr Emily Prpa, nutrition scientist at King’s College London.

While you’re here, we’ve got plenty more expert-led nutrition content to help you navigate the noisy online wellness space. Take a look at our fad-busting guide to common nutrition myths, the expert warning around the viral chia seed cleanse, and the latest perspective on intermittent fasting for women. Plus, we share five wellness lessons from Em The Nutritionist and six ways to beat fatigue from gut health scientist Dr Megan Rossi.

Anti-Inflammatory Diets Are Dominating Social Media Feeds. But How Much of the Conversation Is Grounded in Science? A Scientist Weighs In

What is a true anti-inflammatory diet?

Whilst social media would have you believe there is one specific ‘anti-inflammatory diet’, the science is far less clear-cut. “There’s actually no singular, universally agreed anti-inflammatory diet,” says Dr Prpa. Instead, most research looks at broader eating patterns associated with lower levels of inflammation and better long-term health outcomes.

One of the most well-studied examples is the Mediterranean diet, which has been linked to reduced risk of heart disease, dementia, type 2 diabetes and certain cancers, alongside improved weight management and longevity.

Rather than following a strict set of food rules or eliminating entire food groups, Dr Prpa says “the Mediterranean eating pattern centres around plenty of fibre-rich plant foods including beans, lentils and wholegrains, healthy fats such as oily fish, and foods rich in polyphenols, such as berries, herbs, spices, tea and coffee.”

Naturally, this way of eating also tends to be lower in ultra-processed foods, which are often high in refined sugar, salt and certain fats. “That’s not because those foods are ‘toxic’,” says Dr Prpa. “It’s because dietary patterns heavily reliant on them are consistently associated with poorer health outcomes.”

What does the research say about anti-inflammatory diets?

The general principle behind anti-inflammatory eating (prioritising plants, fibre, healthy fats and minimally processed foods) is a well-supported one. Research has consistently linked these dietary patterns with a lower risk of chronic diseases, including heart disease and type 2 diabetes.

However, Dr Prpa points out that much of the evidence comes from observational studies. In other words, whilst researchers can identify strong links between Mediterranean-style eating patterns and better health outcomes, it’s difficult to separate the impact of diet from other lifestyle factors.

“People who follow Mediterranean-style diets, for example, may also be more likely to exercise regularly, sleep better, smoke less, and have greater access to healthcare, all of which can influence health outcomes too,” she explains.

Even so, Dr Prpa says the overall evidence remains strong. “The consistency of the findings across large populations, alongside further research showing how fibre, healthy fats and plant compounds interact with the gut microbiome, immune system and metabolic health, paints a positive picture for this pattern of eating.”

What’s the problem with anti-inflammatory messaging on social media?

So far, so good for the principles of an anti-inflammatory diet. But if the underlying science is sound, what’s actually the problem here?

As you might have guessed, it lies in the way some of the research is being interpreted (and marketed) by unqualified creators online. “Inflammation has become a catch-all buzzword used to market elimination diets, expensive supplements, detoxes and wellness protocols that lack evidence behind them,” says Dr Prpa.

You’ve probably seen it yourself. Extreme elimination diets such as the autoimmune protocol (AIP) and low-FODMAP diet have become mainstream content, with creators presenting them as solutions for bloating, puffiness and fatigue.

In reality, though, these diets were designed for specific clinical settings, not general wellness. In some cases, such as coeliac disease, allergies or certain gastrointestinal conditions, they can play an important therapeutic role under professional supervision. But on social media, that nuance is often lost.

“Social media has blurred the line between therapeutic nutrition and general wellness advice,” says Dr Prpa. “The scientific rationale behind those therapeutic approaches is now being marketed to the general healthy population as though everyone should avoid multiple foods because they are “inflammatory”.”

Part of the issue is that inflammation itself has become oversimplified online. “There’s a tendency online to reduce inflammation into something you can see instantly through puffiness, acne or weight fluctuations,” says Dr Prpa. “But inflammation is a highly complex biological process influenced by genetics, sleep, stress, physical activity, body composition, infection and long-term dietary patterns.”

In research settings, inflammation is measured through biomarkers in the blood, not, as Dr Prpa points out, “through whether someone feels ‘puffy’ after pasta one day.”

Ultimately, she warns that the online anti-inflammatory conversation risks pulling people away from the habits that genuinely support long-term health and towards increasingly restrictive eating behaviours. “Fibre, dietary diversity, adequate nourishment, sleep, movement, stress management are what research shows matter most,” she says. “In contrast, tightly rule-bound behaviours may actually harm both physical and mental health in the long run.”

4 anti-inflammatory myths, busted by an expert:

1. Inflammation can be eliminated

“Inflammation is a normal and natural biological process, and not something to be hacked or feared,” says Dr Prpa. In fact, in generally healthy people, low levels of inflammation are something the immune system is designed to regulate on its own.

Of course, none of the experts we spoke to would advise basing your entire diet or lifestyle around foods and exercise that have been scientifically proven to increase inflammation, but neither would they necessarily recommend going all out on a diet that promises to "reduce" it.

TLDR: We can’t (and don’t need to) eliminate inflammation entirely. “Social media tends to take a concept like ‘inflammation’ and flatten it into something visually or behaviourally simple: eat this, don’t eat that, and you’ll ‘turn inflammation off’,” says Dr Prpa. “That framing is appealing because it feels actionable, but it also strips away the complexity, which can lead to very rigid, fear-based approaches to food."

2. Individual foods cause inflammation

Social media increasingly labels individual foods or entire food groups, such as gluten, dairy, seed oils and sugar, as either ‘inflammatory’ or ‘anti-inflammatory’.

But, according to Dr Prpa, this black and white thinking is not sensible for most people. “There are situations where removing these foods is medically appropriate,” she says, pointing to the avoidance of gluten in people with coeliac disease or dairy in those with lactose intolerance or a cow’s milk protein allergy. Beyond that, however, current evidence does not support blanket elimination for the general population.

“The risk is that excluding gluten and dairy without medical reasons can lead to restrictive eating patterns,” Dr Prpa explains. “Removing these food groups, which are so common in the food supply, can quickly narrow food choice and increase reliance on ‘safe’ or ‘clean’ foods.”

Ironically, some gluten-containing foods may actually support lower levels of chronic inflammation. “Wholegrain cereals, such as rye bread and wholegrain rice and pasta, are rich in fermentable fibres which fuel our gut bacteria,” says Dr Prpa. “They help support the gut lining, regulate immune function, and are generally associated with lower levels of chronic inflammation.”

In other words, cutting out gluten-containing grains in the name of reducing inflammation may overlook one of the best-supported ways to support gut and immune health.

3. Bloating is always a problem

As someone who bloats easily, I know how uncomfortable and frustrating it can feel. But I also know the difference between painful, persistent bloating and the normal expansion of my stomach after a large meal. Social media, it seems, doesn’t always make the same distinction.

“A little bit of bloating is a normal physiological response, and is not automatically a sign that something is wrong,” confirms Dr Prpa. “The digestive system is a dynamic, active environment: food volume, fibre intake, gas production from gut bacteria, hormonal fluctuations across the menstrual cycle, stress levels, and even how quickly we eat can all influence how the abdomen feels and looks throughout the day.”

The question, then, is whether creators online are really searching for gut healing, or are in fact chasing a permanently “flat” stomach. According to Dr Prpa, that expectation is unrealistic for anyone eating a balanced, nourishing diet. “The idea that we could have a permanently flat stomach is not physiologically realistic,” she says. “Most women will experience some degree of abdominal distension after eating, and particularly after higher-fibre meals, larger meals, or in the second half of the menstrual cycle when fluid retention and gut sensitivity can increase.”

If you’re concerned that your bloating may be something more serious, it’s worth speaking to your GP.

4. Elimination diets are a long-term solution

This is particularly important given the rise of creators claiming to have followed the low-FODMAP diet for months, or even years, at a time.

“The low-FODMAP diet is a short-term therapeutic approach for people with diagnosed or suspected irritable bowel syndrome (IBS),” says Dr Prpa. “It is not a general ‘gut health diet’, and the goal is not long-term restriction, but to identify individual triggers and expand the diet as much as possible while maintaining symptom control.”

That’s why, she emphasises, it should ideally be done with the support of a trained clinician. “Without a structured reintroduction phase, elimination diets can lead to less nutritional diversity, reduced fibre intake, and increased anxiety around food choices,” she says. “Over time, that can be counterproductive for gut health, since microbial diversity tends to be supported by variety, not restriction.”

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Last month, wearing head-to-toe blue, gels strapped to my waist and star clips in my hair, I ran the 130th Boston Marathon. It was the race of a lifetime; as an eleven-time marathoner, it was everything I could have dreamed of and more. Everything fell into place, and I came away with a shiny new five-minute personal best despite a significant elevation of nearly 1000 metres.

But let’s rewind a little, before I share more of my Boston story - because I’ve been a runner for most of my adult life. It helps me process, unwind, and never fails to boost my mood - it’s changed my life, shaped who I am, and made me lifelong best friends, along the way.

So you can imagine my devastation when, in December 2024, I broke my fifth metatarsal. The doctor’s instructions were clear - rest, ice, and elevation, and no running for a minimum of three months. I quietly started my rebuild - think hours (and hours, and hours) on the indoor bike, more calf raises than I care to count, and plenty of seated resistance band exercises, too. By April, I’d run my first half-marathon. And by December, I was on the start line of the Valencia Marathon, grateful beyond measure to be back doing what I love.

On paper, it’d been a perfect training block and I felt really confident. But the race was the only marathon I’ve run that I haven’t enjoyed. I got a pretty debilitating stitch from around mile six, which escalated into a full abdominal tear. Despite finishing with a PB, I left with more questions than I started with.

Had it been a strength issue? A fuelling error? Or was I simply not cut out for the distance after so much time off? That’s why, when Pamela Nisevich Bede, Global Nutritionist at Lingo by Abbott, reached out to offer her expertise ahead of my 14-week Boston Marathon training block, I leapt at the opportunity. I’d never had a nutritionist on hand to answer my fuelling questions before, and I’d be wearing an in-arm Lingo Glucose Biosensor to monitor how my body was actually processing the fuel I was consuming for my workouts.

To say this process was transformative probably undersells it. I’ve long been a fan of CGMs, wearing them for about twelve months back in 2023 as part of my PCOS journey, but I’d never quite understood how to eat for PCOS alongside fuelling for running (and the PBs I’d worked so hard for). The process with Lingo and Bede taught me exactly how to do it - and, if the five-minute personal best isn’t proof, I don’t know what is.

Let’s get into it.

What is a Lingo Glucose Biosensor?

A Lingo Glucose Biosensor is a small, wearable continuous glucose monitor made by global healthcare company Abbott. Designed to be inserted into your arm, it tracks your glucose levels day to day and provides handy in-app prompts and suggestions for minimising glucose spikes and maintaining stable energy levels.

It’s quite neat, actually - a small sensor sticks to the back of your arm with a tiny filament sitting just under your skin. Once it’s been inserted, it monitors the glucose in your “interstitial fluid” and then sends readings to the Lingo app via Bluetooth

Loads of things can impact your glucose spikes throughout the day - stress, sleep, food, exercise and more - and, as with everything in life, balance is key here. Some spikes will happen, but observing what causes the biggest ones and making dietary tweaks can not only be empowering but also boost your metabolic health.

How is a Lingo Glucose Biosensor useful for runners?

Good question - and one I’ll admit I had my own reservations about, when I hopped on my first call with Bede back in January. “Continuous glucose monitoring with Lingo offers endurance athletes real-time visibility into their body’s fuel needs and a peek at how their body is responding to training and nutrition,” the registered nutritionist shares with Marie Claire UK.

This is the part that appealed to me the most - instead of guessing, as we do with so many other aspects of our nutrition and wellbeing, you can actually see how your glucose levels shift before, during and after your sessions. While glucose tracking is only one part of the puzzle, it does enable you to use this data to fine-tune a nutrition plan that works for your health and performance. As Bede says, “Real-time data plus countless insights result in a more robust understanding of whether you are adequately fuelled.”

For marathon runners, this might look like smarter pre-run fuelling decisions, better timing and quantity of carbohydrate intake during long runs and faster and more effective recovery after sessions. “Ultimately, it helps athletes train with greater consistency by avoiding both under-fuelling and large energy dips,” she shares.

How can experts use data from the Lingo Glucose Biosensor?

“As a sports RD and metabolic health expert, I rely upon CGMs as a tool to guide your approach to fueling and evaluate what’s going on behind the scenes with your metabolic health,” she explains.

That’s because glucose data allows experts to move from generic guidelines to truly personalised fuelling strategies - think of it as a real-time insight into how your body is actually using and responding to the carb gels, snacks, and bars you’re using during your training runs.

“Rather than providing a range of 30 to 60 grams plus of carbohydrates per hour during long training sessions and racing, we can better pinpoint when to add in fuel, how much is needed to fuel the effort, and the cadence which is needed in order to keep energy steady and effort strong.” Pretty neat, right?

Month one

Hopping on my first call with the registered nutritionist, my main question is simple: how should runners balance the glucose spikes that simple carbohydrates cause with their benefits as an easily digested pre-run fuel? “While invaluable, glucose is one metric and one piece of a complex puzzle,” she explains. “It should be used alongside how the athlete feels, as well as their performance and broader nutrition goals and habits.”

In short, you’ll need glucose (most easily digested in the form of simple carbs - think bread, bagels, pasta and so on) to fuel your muscles while you run. And simple carbs consumed without other food groups, like protein and healthy fats, are most likely to cause glucose spikes. But Bede reassures me that glucose variability is normal and expected, and this process wasn’t about observing singular spikes; rather, accumulating enough data across training sessions to understand my body’s response to nutrition and training demands.

As she finished up our call, she stressed the soundbite that stuck with me the most: that rises in glucose can actually be beneficial, especially for runners. “Spikes around exercise signal glucose being sent to working muscles where it’s used to fuel the activity – which is a good spike.”

So, tracker in arm and app downloaded, I set about my training. The plan for the first month was simple: to eat, move and fuel as I normally would to collect data for Bede to analyse. Simple enough...

Month two

After a month of tracking my glucose data and sending the insights to Bede, I couldn't wait to hear her observations.

She’s flattering about my commitment to my training, but noticed that I was likely underfuelling a little, and that my glucose levels tend to dip earlier than expected on longer sessions. As a result, she suggested that I’d benefit from fuelling slightly sooner and more consistently. “Consistency during runs improved outcomes,” she shared. “A more structured fuelling cadence, such as fueling every 20 mins with bits of fuel versus a bolus of fuel every 60 mins, helped maintain a steadier glucose ‘plateau’, rather than fluctuations that could impact performance and perceived effort.”

Fuel type made a difference, too - as it turns out, I tolerate gels more than bars, and they supported more stable energy, too. Unsurprisingly, blended foods (like smoothies) caused sharper spikes as they’re quick to digest as opposed to whole foods, such as a banana.

She also encouraged me to wake up slightly earlier on my mid-week sessions and eat a more well-rounded breakfast, like a bagel, peanut butter, and a banana 90 minutes before my session. “Timing was key to avoiding reactive patterns. You had two effective options: fuelling 90–120 minutes before a run to allow glucose to rise, be absorbed, and settle, or fuelling closer to the session during an active warm-up, using easily digestible options like gels or sports drinks rather than bars.” I was in the habit of grabbing a carb bar on the way to my interval session, but after seeing my glucose soar to eye-watering highs one morning after reaching for my usual bar (and subsequently come crashing down), on the mornings when I simply didn’t have time, I reached for a gel, instead, knowing that my body could digest those better and would leave me feeling more energised throughout my session.

Alongside the physical observations, Bede gently reminded me that I’d go further with my training if I mentally reframed pre-run spikes. As someone with PCOS, I’ve eaten to minimise glucose spikes and reduce inflammation for the best part of three years - so to now be reapproaching this from a run-centric perspective took some getting used to. “Larger spikes from pre-session bars weren’t inherently negative - they reflected rapid energy availability as one would expect the product to deliver,” she explains. “They did highlight the need to focus less on last-minute fueling and working to avoid spikes and more on starting sessions well-fuelled.”

She also reminded me that day-to-day variability mattered. Stress, hydration, sleep and hormonal factors (including my PCOS-related variability) all influenced my glucose responses, which only reinforced the importance of spending time with glucose steady and in a healthy range outside of training windows.

Overall, my data reinforced that effective fuelling isn’t about eliminating glucose rises, but about using them strategically - ensuring I have energy available when I need it, while keeping patterns more stable outside of training to support recovery and consistency.

Month three - race day

Come April, I really felt I’d got in the swing of things with my fuelling and had plenty of time to test Bede's suggestions. My biggest achievement of the training cycle came at Reading Half Marathon, a training run mid-marathon block, which ended with me coming away with a half personal best I’d been trying to achieve for over three years.

That race, I did exactly as instructed: two crumpets, peanut butter and banana 120 minutes before, a SAP gel 15 minutes before the start with a focus on little and often, and a Maurten 100 gel every 5km. This was a ramp-up from my old rule of thumb, where I aimed for a gel every 25 to 30 minutes (around eight to nine gels per marathon for me, vs seven to eight).

I executed a similar plan on race day. Another element that I’d discussed at length with Bede was my aversion to tracking - in Valencia, I’d tracked my carb load in the days prior to the gram and ultimately, I think, I over-carbed (if such a thing can happen). Despite preaching day in, day out, never to try anything new on race day, I got sucked into the social chat, sticking to a hard-and-fast ten to twelve grams of carbohydrates per kilogram of body weight per day in the 36 to 48 hours prior. But my body simply wasn’t used to it, and I ended up feeling bloated and getting the dreaded stitch on race day.

For Boston, I carb-loaded intuitively and as per my Lingo guidance. I aimed for little and often throughout the day, didn’t track my macros, and instead just ate carb-focused meals that I loved (easy in the USA, I’ll tell you). Breakfast the days before looked like porridge, pancakes, or bagels with some fruit, lunch, a mozzarella sub from Monica’s Mercato, which claims to sell Boston’s most famous subs, and dinner, pasta with chicken, garlic bread, and some salad. Our hotel, Boston InterContinental, even hosted a dedicated marathon runners pasta party, making night-before fuelling effortless.

The morning of, I had a bagel with a banana and honey. On the way to the start line and as per Bede's guidance, I had another bagel and honey. An hour out, I had a banana, and 15 minutes before we kicked off, I had a SAP gel. As with Reading Half, I aimed for a gel every 5km on the dot.

While there are a multitude of variables that can impact your race day performance, I can confidently say I’ve never felt so comfortable, well-fuelled or strong during a marathon before. I was easily able to take on my gels (every runner's dream), never felt tired or like I was hitting the dreaded wall, and even managed the infamous 1000m of hills (including Heartbreak Hill) without slowing my pace.

And best of all? I didn't experience even a hint of a stitch, which so nearly floored me in Valencia just four months prior.

As a woman who spent most of her 20's undereating, it felt pretty special crossing that finish line having fuelled in a way I knew worked for my body. No guesswork, no questions, just a clear and data-driven plan to execute - which I did. It was euphoric, emotional and exhilarating - I'll never, ever forget it.

I learnt more about my body and what I need to adequately fuel my runs than I have in the ten years of being a Health Editor and runner. While I’m all for eating intuitively and listening to your body, sometimes, leaning into the data can be empowering beyond measure and enable you to reach levels you’d once dreamed of.

So, if you’re on the fence about your run fuelling or keen to learn more about what works for you, I can’t recommend Lingo enough. If you’re anything like me, it might just be the key to your next PB….

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In case you missed it, fibre is big news right now. While health experts have understood the importance of adequate fibre intake for decades, it's only really been in the past twelve months or so that fibre has weaved its way into everyday vernacular, with trends such as fibremaxxing and fibre-layering gaining traction online, and on our plates.

Despite this newfound interest in the nutrient, the fact remains that we're overwhelmingly falling short of our recommended daily intake of fibre: research shows that only 4% of UK adults are achieving the optimal 30g a day. Understandable as this may be (we are inundated with nutritional and wellness advice, and it can be tough to work out what we really need to take notice of), it's a harsh truth that falling short on fibre is affecting our health.

Studies (like this one, published in the journal Nutrients) show that dietary fibre intake correlates with mortality, with lower intakes associated with an increased risk of cardiovascular disease and some cancers. There's even an established link between high fibre diets and improved mental health - check out this study, from the journal Frontiers in Psychiatry. Here's the good news: the best way to improve your fibre intake is actually to incorporate small, daily swaps rather than attempt a radical diet overhaul - too much too soon is a sure-fire way to cause digestive discomfort.

With this in mind, we've asked a team of nutritionists and dieticians for the simple fibre swaps we can all try today - and you might already be doing some of them. Keep scrolling for all their top tips, but in the meantime, you might want to have a read of our guides to common fibre mistakes, everything you need to know about fibrelayering and fibremaxxing - plus, find out how one Health Writer got on when she tried fibremaxxing, here.

How to hit your daily fibre goals with ease, according to nutritionists

What is fibre?

We don't know about you, but we could do with a little recap on what exactly fibre is, and why there's so much fuss about it, right now.

"Dietary fibre is a type of carbohydrate found naturally in plant foods," explains registered dietician and head of health at Mindful Chef, Sasha Watkins. "Unlike other carbohydrates, it isn’t fully broken down and absorbed in the small intestine. Instead, it reaches the large intestine, where it supports digestion, metabolic health and the gut microbiome.

"Most whole plant foods contain a mix of different fibre types - which is one of the reasons variety is so important."

There are three main types of fibre: soluble, insoluble and resistant starch. They serve slightly different functions, and in an ideal world, we'll be consuming an adequate mix of all three daily. And yes - we really do mean daily: our bodies can't store fibre, so it's essential we consume it every day.

"All three types of dietary fibre are carbohydrates that your small intestine does not fully break down," notes Professor Sarah Berry, chief scientist at ZOE. "The key differences are what they do in the gut.

• Soluble fibre dissolves in water and can form a gel-like texture in the gut, which can slow digestion and support healthier blood sugar and cholesterol levels. Often, it is fermented by gut microbes once it reaches the large intestine. 
• Insoluble fibre does not dissolve in water. Instead, it adds bulk and helps food move through the digestive tract, which can support regular bowel movements. Compared with many soluble fibres, it tends to be less fermented by gut microbes and contributes more to “roughage” and stool bulk. 
• Resistant starch is technically a starch, but it “resists” digestion in the small intestine, so it behaves more like fibre. It reaches the large intestine, where it can be fermented by gut microbes, supporting the production of short-chain fatty acids."

What are the benefits of simple fibre swaps?

There are so many benefits to consuming a fibre-rich diet, as Watkins explains.

"There is strong evidence that fibre-rich diets - particularly those high in wholegrains, fruits and vegetables - are associated with lower risk of cardiovascular disease, type 2 diabetes and colorectal cancer," she tells MC UK. "Fibre also plays a well-established role in digestive health, helping prevent constipation when consumed alongside adequate fluid.

"In the UK, adults are advised to consume 30 grams of fibre per day, according to the Scientific Advisory Committee on Nutrition (SACN). However, the majority of people fall well short. Data shows that the average adult intake is around 18 to 20g per day. Overall, around 90–96% of adults are not reaching the recommended target

"So while fibre is trending, the public health issue remains simple: most people are still not eating enough."

One of the main reasons we're falling short? We're going too far, too soon, then giving up when faced with gastro issues.

"The biggest mistake people make is thinking fibre has to mean eating cardboard-like bran flakes or completely overhauling their diet," shares nutritionist and author of The Fibre Effect, Emma Bardwell. "In reality, it’s often small, strategic swaps repeated consistently that make the biggest difference."

And Watkins agrees. "While well-intentioned, trends such as fibremaxxing can lead to bloating or digestive discomfort if intake increases too quickly," she cautions. "They can also encourage over-reliance on one or two fibre sources, and, crucially, reduce fibre intake to yet another number to chase."

The upshot? Choose simple swaps over radical overhauls.

10 simple daily fibre swaps to try today

1. Swap refined grains for wholegrain

The experts are unanimous on the easiest swap: ditch refined wheat and go for wholegrains, every time.

"Swap white toast for seeded rye or wholegrain sourdough varieties," advises Bardwell. "You’ll roughly double the fibre and stay fuller for longer, too."

2. Swap peeled fruit and veg for skin on

"While not every peel is edible (think pineapples, bananas), when it’s safe to do so, keeping the skin on your fruits and veggies is an easy fibre win that can stack up to meaningful benefits for your gut health," shares scientist and nutrition expert, Dr Megan Rossi. "The skin can contain up to 50% of the total fibre, and leaving it on is a simple way to boost your intake. Considering fibre has been linked to everything from appetite regulation to longevity, this isn’t one to skip. Just make sure you rinse thoroughly with water to help remove pesticide residue."

3. Cool your carbs

We get it: a plate of cold spuds might not sound like the most appealing option, but cooking then cooling your carbs increases their resistant starch content, upping them from a staple side to the star of the show, nutritionally speaking.

"Foods such as beans, lentils and chickpeas, potatoes, cereal grains, cooked and then cooled starchy foods (rice, potatoes, pasta) are great sources of resistant starch," notes Professor Berry. "While this is technically a starch, because it 'resists' digestion in the small intestine, it behaves more like fibre. It reaches the large intestine, where it can be fermented by gut microbes, supporting the production of short-chain fatty acids."

4. Swap cereal for oats

Breakfast is the perfect time to consider making some small changes; a few tweaks at the start of the day can add up to some major fibre wins.

"Try swapping low-fibre breakfast cereals for overnight oats topped with berries and mixed chopped nuts," suggests Bardwell. "These are so much better for satiety, gut health and steady energy release throughout the day."

"For an extra fibre boost, add a tbsp of chia seeds or ground flax to your porridge - you'll instantly and effortlessly add 5g of fibre to your plate."

5. Swap store bought mixes for at home variations

Another thing the experts all agree on is the importance of variety over volume when it comes to fibre.

"Our gut is home to trillions of microorganisms, and different bacteria prefer different fibres, and no single fibre feeds them all," shares Watkins. "A more varied intake of plant foods provides a broader range of fermentable fibres, supporting greater microbial diversity. While there’s no single definition of a 'perfect' microbiome, greater diversity is consistently associated with positive health outcomes.

"This is why fibre works best as a collective effort — not as a single ingredient to optimise."

The quick win? A 'diversity jar'. "One of my top personal tips is to make a diversity jar of different seeds and flaked or crushed nuts to add to porridge, cereal, yoghurt and salads," says registered dietitian Nichola Ludlam-Raine. "It's such an easy fibre win!"

6. Swap just meat for meat and legumes

A healthy, balanced diet is always more about inclusion than restriction, and never more so than when it comes to upping your fibre intake.

"Swap the meat in bolognese for a meat-and-lentil mix," advises Bardwell. "Adding half a tin of lentils or beans to meals is one of the easiest ways to get an extra six to eight grams of fibre in a single meal

7. Swap straight fruit veggies for fruit and veg smoothies

On that note, adding some veggies to your smoothies is a great way to not only boost the fibre content but also aid in blood sugar spikes and make the drink a more balanced option. "I love having cauliflower and avocado in the freezer to add to smoothies." Wondering about the taste? Trust us, they're tasteless. As Bardwell explains, "It's a nice little fibre bump and makes them super creamy."

For an added fibre boost, you can also add nuts and seeds.

8. Swap raw salads for salads with pickles or ferments

Senior Health Editor Ally Head loves keeping jars of vegetables and ferments in the fridge and reckons it's one of the easiest ways to up the fibre profile of any meal.

Not only are they cost-effective and long-lasting, but they also add a depth of flavour and mix up the textures. Her favourites span olives, jarred peppers, jalapenos, gherkins, sauerkraut and kimchi.

Bardwell agrees and recomends keeping a jar of artichoke hearts in your fridge. "You can add a few to salads, sandwiches or soups when and where you can for a quick and easy fibre top up."

9. Swap crisps for popcorn

While we're all for including crisps in a varied diet - they're the best - if you're exclusively looking to up your fibre intake, popcorn can be a stronger option nutritionally. As Bardwell explains, "It's crunchy, satisfying and much higher in fibre."

10. Swap tea for matcha or coffee

Great news for all the matcha girlies: while it's no substitute for fibre-rich foods, that daily latte (matcha or coffee) might be just the fibre boost you need.

"Something that might surprise people is that coffee can contain small amounts of fibre," shares Kirsten Humphreys, nutritionist at Bare Biology. "However, since you’re not actually consuming the bean itself, the benefits are somewhat debatable. Matcha, on the other hand, contains fibre because you actually drink the ground-up tea leaves."

Bottom line? Aim for one swap per meal, and focus on quality over quantity

"Add one extra serving of vegetables or legumes to your meals each day," advises registered nutritional therapist and director at Ardere, Lauren Windas. "Whether it’s throwing some spinach into a smoothie, adding beans to a salad, or swapping white rice for brown rice, small changes like these can significantly increase your daily fibre intake

"My main advice is always to go low and slow – if your diet is not high in fibre already, I would advise mild to moderate increases, to start with. This is because our gut bacteria can have a bit of a field day with a large shift in fibre intake and can give rise to bloating and gas, so go steady."

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In unprecedented news and after a decade of campaigning, the female health condition PCOS (Polycystic Ovary Syndrome) has officially been renamed to Polyendocrine Metabolic Ovarian Syndrome (PMOS).

This comes after decades of campaigning, misdiagnosis, and global consultation.

The name change, which was first published in The Lancet journal yesterday and formally announced at the European Congress of Endocrinology, was the result of fourteen years of discussions and observations from globally diverse six patient groups.

Leading the charge with the name change was an endocrinologist called Professor Helena Teede, who on Tuesday said the old name didn’t encompass the “multi-system burden that people with this condition have suffered."

The condition affects 170 million women worldwide, and yet remains one of the most underresearched and undiagnosed health conditions. First termed PCOS in the 1930's, the name has long caused confusion because not everyone with the condition has “cysts” on their ovaries, and having polycystic ovaries doesn’t mean you have PCOS. PCOS - now “PMOS” - is a condition which affects your entire body, including your hormones, metabolism, mood, and more.

The change is undoubtedly a step in the right direction, and provides a more accurate and clear label for the female health condition.

It also validates what women globally have long known about our bodies, and could mean earlier diagnosis, better screening, and a more 360 approach to how to ease symptoms.

That said, more still needs to be done to fund research into the condition and ensure women are listened to in medical settings. So if, like me, you are a woman with PCOS who has felt shut down in a medical setting, this article's for you. It's for anyone who's felt overlooked by a doctor, ignored about their health concerns, or like they weren't getting the professional support that they needed.

Experts like Dr Hazel Wallace are a great start. "As a woman and a health provider to many other women, I've realised that our health needs are underserved and overlooked," she shares. "I want to change the accepted narrative that, in medical circles, women are simply 'small men' and argue that they should instead be seen and understood in their own unique way."

Below, she shares her top tips for advocating for yourself, if you think you may have an undiagnosed female health condition and the tips she wishes she'd known herself at the start of a two-year-long process to being diagnosed with PCOS herself. As she says in her book, "With the right education, awareness and support, we can help women reclaim their cycle, harness their hormones and take control of their health. For anyone who has ever felt confused about, or been made to feel ashamed of, their menstrual cycle – this is a step towards reclaiming that narrative and embracing your power."

For more on PCOS, now PMOS, specifically, don't miss our expert-led guides to the most helpful and well-researched PMOS treatments, plus nutritionist-approved PMOS supplements, here.

7 things I've learnt about advocating for your health, as a female health doctor

While many GPs and doctors are hugely supportive, we learned from the Women’s Health Strategy for England how women have not been listened to when it comes to their pain - being told that heavy and painful periods are "normal" or that they would "grow out of them."

Many shared stories of how they spoke to doctors on multiple occasions over many months or years before receiving a diagnosis for conditions such as endometriosis.

It’s so important that we are able to discuss any distressing symptoms with our doctors - and that we feel listened to. In our survey, we found that women who are comfortable accessing support from healthcare providers experience less-severe menstrual symptoms and feel more supported compared to those who do not feel comfortable engaging with healthcare providers about their menstrual health.

If you are experiencing period problems, the first port of call in the UK will be your GP. At the time of writing, I’m aware that getting time with a GP is easier said than done, but it is worth persisting, as they really can help. From there, if required, you can be referred to an NHS gynaecologist. You can also see gynaecologists through private healthcare. If your problem is urgent, such as very heavy bleeding that is causing you to be unwell, dizzy or sick, then you should go to A&E.

While it’s unfortunate that women often need to advocate for themselves in the doctor’s office, and it’s absolutely not your responsibility to fix a flawed system, you can take proactive steps to improve your experience and access to healthcare.

Here are some self-advocacy tips to help you make the most of your medical appointments.

1. Keep a symptoms diary

First things first? Keep a symptom diary for at least two to three menstrual cycles and bring it with you to the appointment.

2. Order in priority

Next up - prioritise. If you have a number of concerns, talk about the most important thing first, as GPs often have a limited time to spend on each patient.

3. Don't downplay the severity of your symptoms

Avoid downplaying the severity of your symptoms, and be sure to tell your healthcare provider how these symptoms are affecting your life.

4. Share your concerns

Next up - if you're concerned that you have a specific condition, such as endometriosis or PMOS, share that concern so that your doctor can address it.

5. Request a GP you feel comfortable with

If it’s possible, request a GP you know and feel comfortable with. If you feel like your health concerns are not being taken seriously, you can ask to see another doctor.

6. Bring someone with you

If you feel more comfortable, you can bring someone with you to your consultation. Sometimes having someone with us who we trust can help us feel more con dent speaking up.

7. Come prepared

Come prepared with questions you would like to ask – for example, if you will need any tests or investigations, or simply what happens next. However, depending on your symptoms, your doctor may not need to do any specific tests, and if this is the case, you can ask them to explain why.

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If there’s one word on the nutrition street this year, it’s fibre. After years of protein-dominated discussions, we’re suddenly realising that this long-forgotten nutrient - central to gut health, immunity and overall longevity - is something many of us have been neglecting. In fact, just 4% of us currently meet the recommended 30g of fibre per day, with fruit and vegetable intake, in particular, on the decline.

And so, in typical 2026 fashion, we’ve started maxxing. If you’re on social media, you’ll know what I mean. But if you’ve somehow escaped the grip of the algorithm, fibremaxxing is a TikTok-driven trend where creators dramatically increase their daily fibre intake (often well beyond the recommended 30g), documenting every step via WIEIAD or “what I eat in a day” videos for the rest of us to watch and, inevitably, emulate.

Here at Marie Claire UK, we’ve already put the trend under the microscope and found that, broadly speaking, it stands up to expert scrutiny. For most people, increasing fibre intake can have tangible benefits, from improved energy and mood to better satiety and gut health.

But, and it’s a significant but, there’s one side effect many new Fibremaxxers come up against. I know I certainly did. Because, in a seemingly unfair twist, a habit that’s meant to make us feel healthier can initially leave us feeling like our stomach has blown up like a balloon.

Yes, fibre can increase bloating - and no, it’s not just you. But importantly, the issue usually isn’t the fibre itself. More often, it’s the way we’re increasing our intake that’s to blame. The good news? There’s an easy fix. That’s why we spoke to two leading gut health experts to break down the science behind fibre and bloating, the common mistakes many of us are making, and exactly how to avoid them.

Whilst you’re here, it’s also worth reading our guides to fibremaxxing and fibrelayering for the expert-approved take on both trends. And if you’re looking for high-fibre inspiration, Em The Nutritionist’s go-to recipes are a good place to start, while our guide to mindful eating is a handy resource as you up your fibre.

Dietitians Have Spoken: The 5 Most Common Fibremaxxing Mistakes - And How To Fix Them

Why do we actually need to eat more fibre?

As with anything that becomes a buzzword, it’s very easy to buy into the idea of fibremaxxing without fully understanding why you’re doing it. The problem with that? The moment you run into a challenge, like increased bloating, it suddenly seems easier to give up the habit altogether.

But as dietitian and gut health scientist Dr Megan Rossi explains, there are very good reasons to persevere. “All of the research shows that fibre is one of the most powerful nutrients for supporting our long-term health,” she says, explaining that its benefits stretch far beyond our digestion. Fibre also supports our “gut health, immunity, metabolic health, mental wellbeing and even longevity,” she explains.

Naturopathic nutritionist and author of The Everyday High-Fibre Plan, Farzanah Nasser, agrees. “Dietary patterns rich in fibre, such as the Mediterranean diet, have been associated with longer life expectancy, even when adopted later in life,” she says.

Research frequently backs this up. “High fibre intake is associated with a 16–24% lower risk of heart disease, stroke, type 2 diabetes and colorectal cancer,” says Nasser, referencing a 2019 meta-analysis which analysed over 40 years of data. “Observational studies also show around a 20–30% lower risk of all-cause mortality in those with the highest fibre intakes,” she adds.

Why does fibre cause bloating?

To understand why increasing your fibre intake can initially leave you feeling bloated, it’s helpful to know what actually happens when you digest it. “Fibre is a type of carbohydrate, but unlike other carbohydrates, your body doesn’t have the enzymes to break it down,” explains Nasser.

Instead, she explains, fibre passes through to the large intestine relatively intact, where it becomes food for the gut microbiome (the trillions of bacteria living in our digestive system that do have the tools to ferment it). “Fibre is essentially food for these microbes, and as they break it down, they naturally produce gases as a by-product,” Nasser says.

It’s this gas production that can lead to bloating. “A little bloating after a very high fibre meal is usually a sign of a well-fed gut microbiome doing its job,” says Dr Rossi. “But if your gut isn’t used to handling higher amounts of fibre, this gas production can temporarily exceed what your body can comfortably manage, leading to bloating or increased flatulence.”

Importantly, though, this doesn’t mean fibre is the problem, or that you should stop eating it. Instead, Dr Rossi says we need to become “fibre fit”. “Just like you train your muscles at the gym, you also need to train your gut to digest fibre without the uncomfortable symptoms,” she explains.

5 fibre fitness mistakes you're probably making, and how to correct them

Becoming “fibre fit” doesn’t happen overnight. In fact, according to the experts, that’s often where things go wrong. Much like building strength in the gym, increasing your fibre intake is something your body needs to adapt to gradually, and a few small tweaks can make the process significantly more comfortable.

Below, the experts share the most common mistakes people make when upping their fibre intake, plus the simple changes that can help reduce bloating and support better digestion.

1. Increasing your intake too quickly

According to both experts, this is the top mistake made by fibremaxxers. “A sudden surge in fibre intake can overwhelm your gut microbiome, leading to excess gas production and bloating,” says Dr Rossi.

Instead, Nasser recommends upping your intake gradually, by just 2-3 grams per day. “A gradual increase allows your gut microbiome to adapt, which helps minimise bloating,” she explains.

But what does that look like in practice? Well, if your breakfast is usually a bowl of porridge (which contains around 4g of fibre), Nasser suggests starting by adding a tablespoon of ground flaxseeds for the first week, followed by a handful of berries the next, and then a spoonful of almond butter in week three. “It’s about small, steady increases,” she says, noting that each addition contributes roughly 2g of extra fibre. “Over time, these changes make a big difference, helping you to enjoy a fibre-rich meal without discomfort.”

And if you know your gut is particularly sensitive to certain high-fibre foods, such as beans or lentils, the key is to go even slower. “Start with just a quarter of a portion daily, then increase by another quarter every two weeks,” says Dr Rossi, who says that by around two months, you’ll reach a full serving.

2. Fibre dumping

Alongside increasing fibre too quickly, Dr Rossi says she’s seeing a rise in what she calls “fibre dumping”. “People are loading most of their fibre intake into just one meal, and then eating much lower levels of fibre throughout the rest of the day,” she explains. “This causes your gut bacteria to get overwhelmed by the fibre load.”

The fix, thankfully, is fairly straightforward. “Try to spread your intake as evenly as possible across the day,” says Dr Rossi.

3. Not drinking enough water

Another common mistake, according to Dr Rossi, is increasing fibre intake without increasing fluids alongside it. “Certain fibres rely on adequate hydration to move smoothly through the digestive tract,” she explains. “Without enough fluid, this can contribute to discomfort and bloating.”

A simple way to check whether you’re hydrated enough? Do a quick urine check. “You’re aiming for a pale, odourless colour,” says Dr Rossi.

Nasser agrees, adding that hydration doesn’t have to come from water alone. “I like incorporating teas because they have additional benefits alongside hydration,” she says.

Her go-tos include peppermint tea, which helps to relax the intestinal muscles, ginger tea for relieving gas and nausea, fennel tea to ease bloating and chamomile tea for its calming effect on the gut.

4. Eating whilst stressed

If you regularly eat on the go, standing at the kitchen counter, replying to emails at your desk or scrolling through your phone mid-meal, Nasser says it could be contributing to your bloating.

“Eating in a stressed state impacts digestion,” she says. “When your body is stressed, digestion becomes less of a priority, meaning blood flow is diverted away from the digestive organs. That’s often when symptoms like bloating and gas increase.”

The solution? Slowing down, chewing more and creating a calm eating environment. “Your stomach doesn’t have teeth, so chewing your food well aids digestion,” says Nasser. “At the same time, eating more mindfully calms the nervous system, which supports better digestion.”

5. Relying on fibre supplements

When it comes to fibre, diversity matters just as much as quantity, which is why Dr Rossi is cautious about relying too heavily on fibre supplements. “These can provide too much of just a few types of fibre, and ultimately don’t give your gut microbes the fibre and plant diversity that they thrive on,” she says.

Instead, Dr Rossi recommends focusing primarily on whole foods, aiming to include a wide range of plant foods across fruits, vegetables, wholegrains, legumes, nuts and seeds, alongside herbs and spices. Together, these food groups, which she refers to as the “Super Six”, help support a more diverse and resilient gut microbiome.

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One of the biggest barriers to eating well is, quite simply, time. Most of us don't need another lecture on getting our five-a-day; we need healthy food that fits into actual life.

So Good Express is about those moments when you get home hungry, the thought of deciding what to cook feels like a lot, and you just need inspiration to get something on the table quickly. In practice, that means normal, easy, relatable food that people will actually make and eat every day. Simple ingredients, prep and cook times on every recipe, quick methods, lots of one-pot meals, and time-saving hacks that make eating well feel far more achievable.

I wanted it to feel like the realistic, helpful sidekick to my other books, same signature Em style, healthy food I genuinely want to eat, but with a much bigger focus on speed and ease.

The biggest misconception people have about eating well when they’re busy is that it has to be fussy, complicated or wildly different from the way they already eat.

Nutrition can sometimes feel like it asks you to completely overhaul your life, and that's where most people switch off. But what about if you simply upgrade what you're already doing instead, focusing on what you can add, rather than what you "should" be taking away?

That could mean making your normal lunchtime wrap more balanced, throwing together a speedy blender pasta, or making a lasagne that doesn't require a béchamel. It's not about perfection - it's about making healthy food easier, faster and more realistic.

Below, I've shared my top tips for making healthy eating simple, second-nature, and most importantly, speedy. Because feeling your best should never be a chore.

What are the non-negotiables of good nutrition?

For me, the non-negotiables are protein, fibre and having a basic structure to your meals. Protein helps with satiety, energy and recovery, especially if you are training. Fibre is so important for gut health, and I always say: eat for two, you and your microbes. I also think you have to map out your week and identify the pinch points. Where are you most likely to skip a meal, grab something random or feel too tired to cook?

Once you know those moments, you can plan around them. For me, that sometimes means waking up 30 minutes earlier to steal back a bit of time if I know I have a full day of work. It's not about being perfect; it is about knowing your own patterns and making the easiest healthy option more accessible.

If you only had 10 minutes a day to focus on your diet, how would you spend it?

I'd make something that gives me more than one meal. My approach is always: cook once, eat twice. If I only had ten minutes, I would use that time to make something that feeds me now but also helps future me. The best use of time in the kitchen is doing something that pays you back later.

What’s one habit that delivers the biggest nutritional payoff for the least effort?

Adding healthy fats to meals. It's such a small tweak, but it makes food more satisfying and can help us absorb certain nutrients, including fat-soluble vitamins and some antioxidants. That could be a drizzle of olive oil, avocado, nuts, seeds, tahini or oily fish - it's a tiny habit that makes a meal taste better and work harder nutritionally. A little drizzle of olive oil can be like a nutritional supercharge.

Which supermarket staples do you always recommend keeping on hand?

Pre-cooked proteins are a saviour when you're busy. Things like cooked chicken, eggs, tinned tuna, smoked fish, cottage cheese and the M&S Just Add range can make building a quick meal so much easier.

I also always keep Bold Bean Co beans in the cupboard. They are such a good no-cook source of fibre and carbohydrates, and you can add them to salads, bowls, soups, wraps or quick dinners.

Greek yoghurt is another staple because it can become a dressing, a sauce, a breakfast or a snack.

Then I love healthy convenience foods like pre-cooked rice, microwave grains, frozen veg and good-quality tinned fish. Convenience can absolutely be part of healthy eating when you use it well.

Any “shortcut” ingredients you swear by that people overlook?

For me, it's actually more about shortcut equipment. A good blender, food processor, mandoline, julienne peeler and sharp knife can completely change how quickly you cook. A blender can turn simple ingredients into a sauce in seconds, a mandoline makes vegetables feel exciting with barely any effort, and a good knife makes prep so much faster.

Sometimes the barrier isn't the recipe itself; it's the prep. Having the right tools removes so much friction.

How did you design these recipes differently from traditional “healthy cookbooks”?

This is my first cookbook with such a clear theme. The whole idea was to create recipes that are actually speedy, not “quick” recipes that secretly take an hour, but recipes you can genuinely make after work, when you're tired, or when you're feeding a family and need something reliable.

Every recipe has prep and cook times, so you know exactly what you're getting yourself into. The ingredients are simple and easy to find in local shops, rather than anything too niche. There are lots of one-pot meals, quick methods and time-saving hacks.

I also wanted the book to be more than just recipes. It includes frameworks, shopping lists, and protein and fibre guides to help you build balanced plates without always needing to follow a recipe. Most importantly, the food still feels comforting, relatable and delicious. We still want food we actually look forward to eating, even when we're in a rush.

How do you approach nutrition during particularly chaotic weeks?

I plan where I can and lean heavily on “cook once, eat twice.” Chaotic weeks are not the time to aim for perfection. They are the time to make the easiest healthy option as accessible as possible.

If I'm travelling, I'll often pack a meal in my Black+Blum containers, so I have something balanced with me. I have a lot of salads in the book that don't go soggy, so they're still enjoyable, even if I've prepped them the night before.

For me, it's all about reducing decision fatigue. When life feels chaotic, having a few reliable meals to hand and a well-stocked pantry and fridge is a game-changer.

There's also nothing wrong with assembling meals; one of my favourite breakfasts is my hot honey cottage cheese toast, which is literally toast with avocado, cottage cheese, honey and chilli. It’s such a delicious combination, so filling, and has all the healthy fats and fibre, as well as protein.

If readers take away just one principle from your book, what should it be?

That health doesn't mean long, complicated or unenjoyable. You can eat well with simple ingredients, limited time and food you genuinely want to eat. Nutrition should support your life, not make it harder.

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There’s no denying it: protein has earned main character status amongst the macronutrients, particularly for women. Once the preserve of athletes and gym bros, it’s women who now account for 51% of global protein demand, with teenage girls the group most likely to say they’re actively increasing their intake.

There are good reasons for our interest. Protein plays a key role in supporting longevity, helping to maintain muscle mass and bone health, both of which naturally decline with age, and more rapidly during perimenopause and menopause.

But somewhere along the way, amid a wave of female-focused products and social media trends, from protein waters to bone broths, things have become unnecessarily complicated. After years of being told to simply eat more protein, we’re now navigating a growing list of rules and routines.

You’ll know the ones. There’s the debate around the anabolic window: the 30 to 60 minute period post-workout in which eating protein and carbohydrates is said to maximise recovery and muscle gain - a theory increasingly questioned by research.

Then there’s the now-viral 30-30-30 method, which recommends consuming 30g of protein within 30 minutes of waking, followed by 30 minutes of low-intensity exercise. The promise? More stable blood sugar, improved muscle growth and fewer energy crashes.

So, how much does protein timing really matter, compared to how much we eat overall? As someone who, thanks to a former life training as a track athlete, once drank protein shakes like they were going out of fashion, I wanted to find out, turning to leading nutritionists for their take on the trend.

The good news? The science is far simpler than you might think.

For more expert-backed nutrition advice, head to our guides to fibrelayering, glucose guarding and intermittent fasting for women. I also recommend a browse of Em the Nutritionist’s favourite recipes, for some high-protein meal inspiration.

Protein Timing Is All Over Your For You Page - But How Much Does It Really Matter? Nutritionists Unpack The Viral Trend

How important is protein timing?

In its most basic form, protein timing is “the idea that when we consume protein throughout the day may influence muscle repair, satiety, blood sugar balance and overall metabolic health,” says naturopathic nutritionist and hormone health specialist Jessica Shand.

The evidence behind the theory is mixed. Most studies suggest that protein timing is less important than total daily intake, particularly when it comes to muscle growth and repair. It’s a view Shand supports. “Total protein intake is still the most important factor when it comes to muscle health, metabolism and overall wellbeing,” she says.

What does that mean in practice? For most people, downing a protein shake immediately after a workout isn’t essential, unless you enjoy it or find it convenient. Where it was once thought that consuming protein within 30 to 60 minutes of exercise was critical for optimal recovery and adaptation, that window is now understood to be far wider: at least five hours, and in some studies, up to 48 hours post-session.

That doesn’t mean that you should skip food after a workout or neglect protein intake. Rather, it reinforces that spreading protein across meals and snacks throughout the day is a perfectly effective approach.

There is, however, some evidence linking protein timing to blood sugar control. Research suggests that eating a high-protein breakfast may help lower glucose levels after lunch and dinner in healthy adults. Interestingly, this effect was reduced when participants skipped lunch, adding to the case for distributing food, and particularly protein, more evenly across the day.

Hannah Cartwright, nutritionist and founder of the pilates and nutrition app, The Aloha Girls, is an advocate of a protein-rich breakfast. But she says that social media has a tendency to turn this into rigid rules, such as the 30/30/30 method, which strips away important nuance.“These trends make protein timing sound sexier than it is,” she says, explaining that “there’s nothing inherently magical about eating a protein-containing breakfast 30 minutes versus 40 minutes after waking.”

Instead, she prefers the term protein distribution - a perspective Shand shares. “Building balanced and sustaining meals with both protein and fibre, complex carbs and fats is what's most important,” Shand explains. “That combination is far more impactful for satiety, blood sugar balance and hormone health than trying to follow precise timings.”

What are the benefits of distributing protein throughout the day?

As we now know, the single most important factor when it comes to protein is overall daily intake. For most women, that means aiming for “one gram of protein for each kilo of your body weight, rising to 1.2 to 1.5 grams per kilo if you exercise regularly,” says Dr Carrie Ruxton, dietitian and contributor to Holland & Barrett’s 2026 preventative health report. She’s quick to stress, however, that this is a “rule of thumb” rather than a rigid target.

How you distribute that intake plays a supporting role. “There’s a limit to how much protein can stimulate muscle building in one sitting, so spreading intake may be more effective,” explains Dr Ruxton. Shand agrees, noting that “consuming protein evenly across meals may improve satiety and help regulate energy levels.” From a female health perspective, she adds, “this can help to stabilise blood sugar, mood and appetite especially during times of hormonal fluctuation, such as during perimenopause.”

It’s also worth remembering that protein doesn’t work in isolation. To maximise its metabolic benefits, it should be eaten alongside other macronutrients. “Protein should be paired with fibre-rich foods such as vegetables, legumes and wholegrains,” says Shand. “That combination tends to keep people fuller, more energised and more balanced throughout the day.”

Who does protein distribution work best for?

Distributing your protein across the day is a solid strategy for most people. But, according to Shand, there are three groups of women who may benefit from paying particular attention to how they space their intake.

1. Those in perimenopause and beyond

“As oestrogen levels decline during perimenopause, there’s a natural shift in muscle mass, metabolism and insulin sensitivity,” Shand explains, noting that this can make the body “slightly less responsive to protein.” In this context, “spacing protein intake across meals may help support muscle maintenance more effectively than consuming most of it in one sitting,” she says.

2. Athletes, very active women and women doing regular resistance training

For women who train consistently, “muscle repair and adaptation relies on repeated stimulation of muscle protein synthesis,” says Shand. Whilst recent research has challenged some of the stricter ideas around immediate post-exercise protein, “spreading protein throughout the day, including around training sessions, may help to support recovery and optimise adaptation.” She adds that this approach is likely to be more effective than leaving long gaps between protein-containing meals.

3. Those experiencing energy dips, cravings or blood sugar instability

For women dealing with energy dips and cravings, Shand emphasises that protein timing can be helpful, but it isn’t essential. “Having regular meals which include protein definitely helps to support stable blood sugar levels,” she says. “If using a protein timing framework encourages you to follow a more consistent meal structure then this can help to reduce spikes, crashes and subsequent cravings.”

Still, she returns to the bigger picture: “total protein intake, consistency and overall diet quality, will always have a greater impact than exact or rigid timing.”

How do I start distributing my protein?

All three experts agree that experimenting with protein distribution doesn’t require precision. “Fixating on exact numbers or timings can create unhelpful all-or-nothing mindsets around food,” says Shand, who prefers a simpler approach: building a source of protein into every meal.

Dr Ruxton echoes this. “Splitting your protein intake into three meals and two snacks throughout the day is a good starting point,” she says, whilst emphasising that this is a flexible guideline, not a rigid rule.

If breakfast is a struggle, the key is to start small. “This could be adding collagen or protein powder to coffee or matcha, or topping familiar meals like porridge with nut butter, nuts and seeds, or yoghurt,” suggests Shand. “You can also boost protein by making overnight oats with a mix of quinoa or buckwheat, or even stirring in an egg whilst cooking for a savoury protein boost,” she adds.

At lunch and dinner, Cartwright recommends making small upgrades, such as “beans, lentils, tofu, chicken, fish or eggs," to meals you're already eating. Shand agrees, highlighting the benefits of plant-based options. “Many plant foods provide both protein and fibre, making them a valuable addition for supporting satiety, blood sugar balance and overall hormone health,” she explains.

As for snacks, Cartwright suggests keeping things straightforward. “Think yoghurt, cottage cheese, a handful of nuts, roasted chickpeas, a few boiled eggs or edamame beans,” she says, noting that these are “complete plant-based protein sources, meaning they contain all nine essential amino acids needed for human nutrition.”

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Hands up if you’ve seen one too many inflammation-reducing tips circulating on social media, usually delivered from an influencer with no qualifications but excellent lighting and even better screen presence? Same. Somewhere along the line, “anti-inflammatory tips” became the wellness world’s favourite buzzphrase - usually sitting pretty between a £12 smoothie, a 5 am morning routine, and a promise that three weeks of consistency will fix everything.

As someone who lives with more inflammation than most (thank you, IBS and endometriosis), I also know the frustration of trying tips online that cost time, money, and energy, yet don’t always equate to anything. So, when you feel off, have low energy, or aren't quite yourself, the idea that a few small tweaks could help is incredibly appealing - catnip, you could say, for the mildly inflamed and permanently hopeful.

The problem is that most of what we’re shown doesn’t fit real life, and I often find myself wondering where practical, real-life advice actually fits in all of it.

There’s a reason none of it tends to stick. Recent behavioural reviews show that simple, low-effort changes are far more likely to stick than sweeping lifestyle overhauls. Which tracks, because if you’ve ever started a new health regime and abandoned it somewhere around day five, you’re very much not alone.

Now, instead of another unrealistic reset, I raise you a smarter approach: 5-minute anti-inflammatory tweaks, direct from the experts themselves. No extremes, zero gimmicks (we don’t have time for those). Just simple, doable habits that can stick, if you want them to.

Without further ado, lock in, because the next six tips are set to make your life (and the inflammation you’re quietly fed up with) feel noticeably better. And don't miss our articles on how our Health Ed got on trying the inflammation diet, plus a nutritionist's take on anti-inflammatory drinks, here. We've also got expert-led guides blood sugar spikes and foods for hormone health, if you're in the mood to learn.

6 Simple Ways You Can Reduce Inflammation In 5 Minutes

1. GET SOME DAYLIGHT - YOUR INBOX CAN WAIT

First up, forget everything you think “fixing inflammation” looks like: no gua sha lineup, supplement shelf that could put a pharmacy to shame, and no routine you’ll abandon by Wednesday. This is far simpler: light.

​We tend to think circadian rhythm is just about sleep, but it actually runs the show: your hormones, energy, stress response, and even inflammation. “Disrupted circadian rhythms can increase inflammation and negatively impact the gut microbiome,” explains Dr Megan Rossi, renowned gut health scientist.

Some studies suggest that even a few minutes of early-morning light can increase your natural cortisol levels by around 20-40%, helping your body switch on properly and keeping stress and inflammation on a more even keel.

Think of it as your body’s daily reset cue. That early daylight hit tells your brain it’s go-time; switching off melatonin, regulating cortisol, and getting everything back in sync. Miss it, and things can feel squiffy - and that normally looks like snoozed alarms, bed-to-emails, caffeine before consciousness…you get it.

Thanks to my slightly overenthusiastic alarm clock (read: dog), I’m outside by 7 am whether I like it or not. But if your mornings are more chaos than calm, this can feel like a stretch…ambitious even.

The good news? It’s five minutes. That’s it. No phone, no multitasking - step outside, coffee in hand (or whatever it is you're clutching onto in the AM), and let your body catch up with itself.

2. TAKE A 5-MINUTE MOVEMENT SNACK

On the theme of seeing the outside world (and resisting the urge to become someone who announces “I’m just popping out for a mindful reset”), our second tip is very simple: we’re here to tell you to touch grass. Yes, literally.

And ideally, do it after you’ve eaten something.

“Take a 5-minute walk after eating,” explains Eleanor Hoath, registered nutritionist, and Editor of The Well Edit. “A short walk after meals can help reduce post-meal blood sugar spikes, which are linked to increased inflammatory responses in the body. Even just five minutes of movement helps improve glucose uptake into cells - making it one of the simplest real-time ways to support inflammation balance.”

In real-life terms, it’s not about becoming someone who’s taking an hour-long power walk after food, because sometimes, if you’re on the clock, this isn’t realistic. It’s more about stepping outside for five minutes after lunch, circling the block, or even walking while you voice-note a friend back. Small movement, done consistently, helps smooth out those post-meal spikes, and your body quietly benefits from it more than you’d think.

But don’t just take our word for it. Studies show that a simple five-minute walk after eating can meaningfully reduce post-meal blood sugar spikes - something that quietly helps keep inflammation in check over time. In fact, one 2022 study found that 2-5 minutes of walking managed to reduce these spikes by 12-22%.

Turns out - small steps, quite literally, go a long way.

3. MAKE ONE SIMPLE ULTRA-PROCESSED FOOD SWAP A DAY

We’re staying firmly in the realm of “no life overhaul required” because nobody has time (or willpower) to rebuild their entire diet mid-week between juggling real life and trying to feel as good as possible.

This one comes from Dr Federica Amati, Head Nutritionist at Zoe, and it’s all about a micro-swap approach.

Instead of trying to magically eliminate ultra-processed foods overnight (a noble idea, I must say), the goal is much more realistic: one small swap a day. “Focus on one easy, repeatable switch. For example: swap a sugary snack for fruit and nuts, flavoured yoghurt for plain Greek yoghurt, or processed meats for beans, lentils, or fish. It’s not about perfection - it’s about small, low-effort swaps that quietly add up over time.”

It sounds almost too simple, right? And before you scroll to tip four, let us say this: that’s exactly the point. Ultra-processed foods are often designed to be easy to overeat (that quick minute grab on a busy day), and low in fibre - both of which can contribute to blood sugar spikes and, over time, low-grade inflammation in the body.

If there’s one piece of advice that does laps round my head, courtesy of Dr Federica, it’s that making these swaps is less about perfection and more about patterns. Studies consistently show that diets higher in whole, minimally processed foods are linked with lower inflammatory markers over time, but crucially, those benefits come from consistency, not restriction.

So no, this isn’t about banning your favourite snacks or becoming that person who reads every label in the supermarket like it’s a legal document. It’s more about small, repeatable swaps. They say it takes around 60 repetitions to build a habit… so maybe it’s just about this: putting down the Kinder Bueno a little more often, and slowly becoming someone who reaches for the dark chocolate almonds instead, one slightly better choice at a time.

4. KEEP THE COFFEE, TWEAK THE TIMING

If you’re anything like me, you don’t so much wake up as get summoned by your coffee machine. It's basically a siren call at this point - except instead of luring sailors, it lures you downstairs in your pyjamas, one eye still shut.

And I’ll hold my hands up - I’ve been known to wake up, down a coffee, and head straight to the gym. Dangerous decision. Most definitely.

Now, before I lose you, no one is asking you to break up with your morning coffee. That would be cruel. But did you know your first caffeine hit might be doing your stress response a bit of a disservice?

Having coffee first thing on an empty stomach can spike your cortisol - AKA your main stress hormone, which isn’t exactly ideal if you’re trying to keep inflammation down. Unsurprisingly, research shows that caffeine consumed shortly after waking can top your cortisol levels by 50% compared to when you leave some time in between.

According to Eleanor, even a small time change here can make a difference: “having something to eat before your coffee helps blunt that stress response and supports more stable blood sugar levels across the morning.”

No need to panic. In the name of anti-inflammation, you don’t have to give it up. Just tweak the timing. Even a quick bite beforehand - half a banana, a yoghurt, a handful of nuts- can help buffer that response and keep things a little more balanced… all in a 5-minute window.

5. GET YOUR DAILY POLYPHENOL HIT

Repeat after me: "polyphenol powerhouses". (Yes, we’re making it a thing). If you don’t have time for elaborate anti-inflammatory meal prep on Sundays, this is your low-effort win.

According to Dr Federica, “polyphenols are natural plant compounds that give fruits and vegetables their colour. They feed your gut microbes and are linked to helping regulate inflammation in the body.”

The takeaway: you don’t need a full routine, just small, consistent add-ins.

Think berries on yoghurt (frozen absolutely counts), a drizzle of extra virgin olive oil, a cup of green tea, or a square of dark chocolate (70%+). No prep, no overhaul, just quick upgrades to what you’re already eating. And it turns out, there’s a whole load of reasons those small extras do more than you think; research has linked higher intakes of polyphenol-rich foods with lower levels of inflammation markers in the body, even from these simple, everyday additions.

There we have it, for the days when life gets in the way (so, most days), consider the two P's as your fallback: your quiet overachievers: small, easy additions that pull their weight and add up over time.

6. SPICE UP YOUR LIFE

And last, but by no means least, you’ll find our final tip hiding in almost every kitchen cupboard: spices. I’m talking turmeric, ginger, and black pepper.

I'll admit, as a woman who thinks she can cure everything herself (I cannot, but I admire my own confidence here), these have become a total go-to. A quietly trusted companion in the art of trying to keep a bloated belly at bay during a flare-up, or just getting a handle on inflammation when things feel a bit off.

It certainly gets the seal of approval from our expert, Eleanor: “turmeric and ginger are small but powerful anti-inflammatory additions that are easy to sprinkle into meals or teas. Pairing turmeric with a pinch of black pepper helps activate its key compound, curcumin, with no extra time required."

As it happens, my childhood “just add ginger to it” mother might have been onto something. And scientifically speaking, spices might just be quiet overachievers in the anti-inflammatory space. Meta-analyses of clinical trials show that curcumin (the active compound in turmeric) is linked with reductions in inflammatory markers such as CRP, while ginger has been shown to lower inflammatory messengers when eaten regularly over time.

Of course, there will be days you don’t think about adding spices into anything at all, and that’s completely normal. But as Eleanor also highlights, it’s the consistency of these small dietary additions over time that really matters when it comes to supporting inflammation balance.

A pinch of spice on your morning eggs, in soup, or a dash in tea - you're done in seconds.

Bottom line?

As a Health Writer and someone who’s very much an advocate for no-nonsense, science-backed advice over trend-led charmers, I do genuinely believe these hacks are worth your time.

But let’s be clear: this isn’t about doing one of these for five minutes and suddenly declaring your anti-inflammatory journey complete. That’s not how inflammation works.

It’s about something far less glamorous, but far more powerful - consistency. Five-minute habits, done regularly, that quietly build in the background and get the "real life" seal of approval.

Because the goal isn’t perfection, and it’s definitely not another short-lived reset. It’s small, repeatable actions that, over time, help build the framework for a less-inflamed life, and that is a positive shift worth showing up for.

Discover MC’s Anti-Inflammation Essentials

Looking after my hormonal health has often felt like a losing battle. In a world where most healthcare professionals will suggest the contraceptive pill or a series of pricey supplements as the only solution to combat conditions like PCOS, cycle irregularities, or hormonal imbalances, many of us are left doing absolutely nothing. Someone who shares this feeling is Grace Beverley, the brains behind supplement brand Shreddy, and she reckons she's created a women's wellness blend that could be the answer to many of our woes. Naturally, I had to try it out for myself.

Shreddy's Superwoman formula is a superblend of eight different supplements, including 4,000mg of Myo-Inositol, which is commonly studied in clinical research related to women's wellness and found in most PCOS support supplements. The goal is to have a once-a-day drinkable formula that supports normal fertility, normal testosterone levels, normal carbohydrate metabolism, normal blood glucose levels, and healthy hair and skin. In short, it addresses a range of the most common PCOS symptoms.

While hormonal medication and adjusting your lifestyle with things like PCOS workouts can do some good, expert-backed supplements are the one thing that can do some good for everyone. After testing for a month, this is my verdict on Superwoman.

Ingredients and claims

Now, it's important to note that Superwoman isn't marketed as an exclusively PCOS-support supplement. It's an all-rounder, feminine support formula that contains essential nutrients you may be lacking. Most importantly, it tastes just like apple and blackcurrant squash.

The full supplements included are:

• Myo-Inositol - A nutrient spinning a lot of plates and commonly studied in clinical research related to women's wellness.
• CoQ10 - A naturally occurring coenzyme that works inside your cells' mitochondria, often referred to as the body’s energy centre.
• NAC - N-Acetyl L-Cysteine - a stable form of L-Cysteine that is involved in the body’s natural production of glutathione.
• Folate (from folic acid)- Contributes to the reduction of tiredness & fatigue. It also plays a role in supporting normal homocysteine metabolism.
• Selenium - Contributes to the maintenance of normal hair, skin and nails, and supports normal thyroid function.
• Chromium - Contributes to normal macronutrient metabolism and helps maintain normal blood glucose levels.
• Zinc - Supports normal skin, fertility, cognitive & immune function, and contributes to the maintenance of normal testosterone levels in the blood.
• Vitamin D - Vitamin D contributes to the maintenance of normal bones and immune system function.

This unique blend takes a host of everyday supplements that many of us are probably taking separately and puts them into one drinkable formula.

How to take it

One of the best things about Superwoman is how easy it is to take. You just mix 8g, or one scoop (which comes in the bag), with 500ml of water. You can adjust the amount of water based on your flavour intensity preference.

As mentioned, it tastes exactly like squash—and I mean exactly. If I did a blind taste test, it would be almost impossible to distinguish between apple and blackcurrant cordial off a supermarket shelf. Best of all, it blends completely with no lumps or grittiness whatsoever.

Superwoman: My review

The first thing I want to note is that I haven't actually been diagnosed with PCOS, but I have almost every single symptom. My lack of diagnosis is a whole other issue up for discussion, but I've spent the last few years seeking out anything designed to help with PCOS symptoms. I know they won't do any harm, and anything is worth a try in my book.

Shreddy notes that "Superwoman was formulated as a women's wellness blend and is suitable for anyone with PCOS. As with all supplements, it is not intended to treat or cure any medical condition. It is a supplement and not a medicine, so individual experiences will vary." However, it can also "be taken by anyone looking for a daily women's wellbeing supplement," not exclusive to those with PCOS. Great news.

When it comes to tablets, I am admittedly terrible at taking supplements. I hardly remember to take my prescriptions every day. This becomes even trickier when I have five or more supplements to take on a daily basis—the whole thing just goes out the window.

So, any supplement that requires no more effort than drinking a glass of water in the morning is just what appeals to me. However, I've previously spoken about my struggle with many drinkable powders. Most of them I don't find particularly tasty, I don't like the gritty texture, or they're inconvenient to take (i.e. mixed in a smoothie, which can be simply too much effort some days).

If you haven't already gathered, Superwoman couldn't be further from that. Opening the packet for the first time was a little intimidating, as it looks just like a protein powder and has a slightly artificial scent. So, I was expecting not to particularly enjoy the taste and to be met with lumps in my drink. However, it's totally different when dissolved. I used my small electric whisk to mix one scoop with a glass of water the first time I tried it, and it took no more than five seconds to blend. You're left with a liquid that looks exactly like squash, as well as tasting like it.

After establishing this was something I felt happy to drink every day—and, in fact, started to look forward to—the next step was to see how it made me feel. And honestly? While I don't want to claim it's a miracle worker or has improved my symptoms tenfold, I have felt better in myself. I feel less tired, more well-rested, and have more energy day-to-day. I'll have to test for a few more months, but I'm looking forward to doing so—not something that I can readily admit about other supplements I've tried in the past.

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Functional health drinks are having quite the moment, right now. From mushroom coffee blends to CBD spritzes and vitamin water, the market is estimated to be worth an eye-watering £2.4 billion, as Gen Z and beyond sips their way to enhanced wellbeing.

The latest trend doing the rounds? Anti-inflammatory drinks. Tart cherry juice, green tea and turmeric blends are everywhere - but scratch the surface of the fad, and what we're seeing is simply a new take on drinks we've enjoyed for centuries, such as green tea.

This being said, any excuse to pop the kettle on is fine by us, so we're intrigued to find out if there are really any legitimate benefits to the trend. After all, research (published in the journal Pharmacological Research) points to the efficacy of drinking tea and coffee for reducing cardiovascular and mortality risk, while studies (such as this one, from the journal Current Sport Medicine Reports) also show a link between tart cherry juice and a reduction in inflammation in athletes.

So, are prettily packaged anti-inflammatory drinks worth spending our hard-earned cash on, or are we better off sticking to a daily cup (or six) of builders' tea? To unpack hype from truth, we've turned to the experts to weigh in. Keep scrolling for all the tea (sorry!), but while you're here, we've got a wealth of nutrition guides for you to dive into, covering fibrelayering, the latest research on intermittent fasting for women, magnesium gummies for sleep, and common nutrition myths, here.

Anti-inflammatory drinks are going viral for boosting gut health and overall wellbeing - but do they work? The experts weigh in

What are anti-inflammatory drinks?

So, what exactly are anti-inflammatory drinks? Well, it's a loose term, to put it bluntly, and it can be applied to any drink whose ingredients are purported to contain anti-inflammatory compounds.

"‘Anti-inflammatory’ drinks are beverages that contain ingredients thought to help reduce low-grade inflammation in the body," explains specialist registered dietician Nichola Ludlam-Raine. "They typically include compounds such as polyphenols, antioxidants, vitamins, and omega-3 fats. Common examples include green tea, turmeric or ginger drinks, berry smoothies, and drinks containing ingredients like matcha, cacao, or tart cherry."

Even if you've never thought of them as specifically anti-inflammatory, nutritionist Karen Preece Smith explains you're likely to have spotted them as turmeric shots, green juices, matcha lattes, ginger tonics, or smoothies, often made with ingredients like berries, flaxseed and leafy greens. "While the term sounds trendy, most of these drinks simply concentrate foods that are already known to contain beneficial plant compounds," she tells MC UK.

This being said, the functional drinks market in the UK is regulated, so companies are required to ensure any health claims aren't misleading.

What are the purported benefits of anti-inflammatory drinks?

Despite this regulation, the allure of functional drinks is appealing, and beverage companies make some bold claims marketed in aesthetically pleasing packaging. So, are there any legitimate benefits to anti-inflammatory drinks?

In a word: maybe.

"Chronic inflammation has been linked with an increased risk of health conditions such as cardiovascular disease, type 2 diabetes, cancer, Alzheimer’s and other illnesses," explains nutritionist Amie Parry-Jones. "By consuming a diet rich in plant foods that contain a variety of antioxidants - think all the colours of the rainbow - we can help reduce inflammation and therefore lower the risk of developing those illnesses."

And the purported benefits are pretty wide-ranging, says Dr Suzanne Wylie, GP and medical adviser for IQDoctor. "The reported benefits of anti-inflammatory drinks are quite broad, ranging from easing joint stiffness or mild muscle soreness to supporting cardiovascular health and potentially improving metabolic function," she tells MC UK. "Some people also claim they help with digestion, mood, and immune function, though the evidence varies. In practice, the effects are usually subtle; drinking these beverages isn’t going to replace medication or a healthy lifestyle, but they may complement it.

"Beyond inflammation, these drinks often carry other benefits like hydration, providing antioxidants, and simply replacing less healthy options like sugary soft drinks. Overall, while they aren’t a miracle cure, incorporating them mindfully can be a gentle, enjoyable way to support overall wellness."

Who are anti-inflammatory drinks best for?

Since the active ingredients in these drinks are plant-based and generally at low levels, they're considered to be safe for most people, taking into account individual intolerances (for example, people taking blood-thinning medication or with certain digestive sensitivities may need to be cautious with high doses of turmeric or ginger).

"Anti-inflammatory drinks can be useful for people looking to increase their intake of plant compounds, but they’re not something we strictly 'need'," notes Ludlam-Raine. "You can get the same nutrients from whole foods such as fruit, vegetables, nuts, seeds, herbs and spices. In fact, focusing on an overall dietary pattern, such as a Mediterranean-style diet rich in plants, olive oil, whole grains and fish, is far more important for managing inflammation than relying on specific drinks."

How do anti-inflammatory drinks work?

Now for the science bit, and we'll leave it to the experts, here!

"Certain vitamins, minerals and phytochemicals (plant compounds) have antioxidant effects in the body when we consume them, whether from food or drink," advises Dr Wylie. "Antioxidants protect against cell and DNA damage caused by oxidative stress, which helps reduce inflammation.

"Green tea, for example, contains a polyphenol called EGCG, which is a powerful antioxidant, and regular consumption has been associated with lower rates of various illnesses and improved metabolic health. Tart cherry juice is consumed for exercise recovery but is also thought to help with gout, joint pain and arthritis due to the high content of polyphenols, specifically anthocyanins, which have antioxidant properties."

Got it? Good!

What are the best anti-inflammatory drinks to try?

Intrigued to give them a try, but not sure where to start? Nutritional therapist Farzanah Nasser shares her top tips.

• Green tea and matcha: contains EGCG (epigallocatechin gallate), a potent polyphenol that reduces inflammatory markers, supporting the liver, metabolic health and gut microbiome diversity.
• Turmeric latte: contains curcumin, which can inhibit up to 50 inflammatory pathways. It's often combined with black pepper, which helps improve absorption.
• Ginger: contains the active compound gingerols, reduces inflammatory cytokines, supports digestion and may reduce muscle soreness.
• Berries, rich in anthocyanins, powerful anti-inflammatory polyphenols, support vascular health, reduce oxidative stress and feed gut microbes
• Tart cherry: contains anthocyanins and melatonin. reduces exercise-induced inflammation, is anti-inflammatory and antioxidant, supports recovery, and may improve sleep.
• Cacao: rich in flavanols, which improve vascular function and reduce inflammation.
• Chicory: contains a fibre that feeds our gut microbes. It's also thought to be good for the liver, bile flow and digestion.
• Herbal drinks: these are often used for their anti-inflammatory benefits. Chamomile tea, hibiscus tea and tulsi tea contain flavonoids and phenolic compounds.

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If it feels like the wild west of wellness out there right now, we hear you. The internet is a fertile breeding ground for hacks and tips we're not quite sure how we ever lived without - but when it comes to trending health advice, we're not sold on cyberspace being the go-to.

So, it was with a hefty dose of scepticism that we unearthed the latest gut health nugget: the chia seed cleanse hack. The hashtag #internalshower currently stands at a mind-boggling 200 million plus views on TikTok alone, in upwards of 70 million posts, selling the idea that a daily drink (a variation of chia seeds, lemon and water - more on this, below) could be the answer to our digestive woes.

And, it must be said, chia seeds are gut health powerhouses: research (like this study, published in the journal Food Science & Nutrition) shows that, while tiny, the seeds are mighty for reducing the risk of cardiovascular disease, cancers, diabetes and constipation, to name but a few benefits. This 2026 study (published in the journal Food Science & Technology) describes the seeds as having an exceptional nutritional matrix, benefitting gut health and aiding chronic disease prevention.

So far, so convincing - but does drinking the seeds really confer the same benefits? We asked the experts to weigh in; keep scrolling to read what they had to say. And if you're keen on all things nutrition-based, we've got guides for your perusal, including the lowdown on common nutrition myths, fibremaxxing, balanced nutrition tips, plus Em the Nutritionist's top wellness lessons, too.

Chia seed cleanses, aka "internal showers," are trending - but are they safe?

What is the chia seed cleanse hack?

We've touched on this above, but let's get into the details. For the uninitiated, the chia seed cleanse - aka an internal shower - involves a drink made by mixing chia seeds, lemon juice and water. Allow it to sit until it forms a kind of gel, then glug, and enjoy (or not).

"The so-called 'internal shower' drink trend essentially involves drinking large amounts of water mixed with chia seeds," explains Dr Suzanne Wylie, GP and medical adviser for IQDoctor. "The idea behind it is that by consuming chia seeds soaked in water you create a gel‑like substance that supposedly 'cleanses' the gut, boosts hydration, increases fibre intake and helps the body eliminate toxins, and proponents often describe it in very appealing terms as a way of flushing the digestive system and improving overall wellbeing."

What are the purported benefits of the chia seed cleanse hack?

It's well established that chia seeds are, in fact, great for our health on many levels, as Melissa Jaeger, registered dietician and head of nutrition at MyFitnessPal, explains.

"Chia seeds are a nutrient powerhouse, containing fibre, protein, ALA omega-3 fatty acids, along with various vitamins and minerals," she shares. "Just two tablespoons deliver around 10 grams of fibre, which helps form and soften stools while supporting regular bowel movements.

"This fibre also provides benefits beyond digestion: it helps lower LDL cholesterol, supports blood sugar management, and promotes satiety so you feel fuller longer."

And it's the mechanics of mixing them with water that can (potentially) make the seeds even more potent. Hydration plus fibre sounds like a gut health winner, and the combination of the two creates a viscous gel that might aid gut motility.

"Chia seeds swell and form a gel-like texture when they're mixed with liquid," says Jaeger. "They add bulk to and soften stools, helping move things through your digestive system. In this way, the mechanics of the chia seed drink may support healthy bowel movement and may help with occasional constipation."

How did the chia seed cleanse idea come about?

So, where did the idea for a chia seed drink originate? Well, it appears to have gained traction when celeb nutritionist Daryl Gioffre first posted his now viral chia seed/water/lemon juice/salt combo. A few posts and some savvy branding later, it morphed into the 'internal shower' idea, purported to cleanse the gut from the inside.

Appealing? Sure. Realistic? The jury's very much out. "While drinking chia seed water as part of an 'internal shower' might not be harmful for most people if done sensibly, the idea that it will notably cleanse the gut or is something that everyone needs is not supported by good evidence," shares Dr Wylie. " It should be thought of simply as one way of adding a bit more fibre and fluid into your routine rather than a miracle solution to digestive health."

Are there any downsides to the chia seed cleanse?

While the experts support the consumption of chia seeds in general (always soaked in some form of liquid, such as milk, pancake batter, smoothies and so on to avoid a choking risk), they're unanimous on one point: the internal cleanse is more marketing than medically-endorsed advice, and should be approached with caution, especially if you're not currently eating plenty of fobre in your diet overall.

"In terms of safety, for most healthy adults, consuming chia seeds soaked in water in moderate amounts is generally safe," notes Dr Wylie. "This being said, people with certain conditions, such as those on medications that affect blood clotting or those with specific gastrointestinal disorders, should talk to their GP or another healthcare professional before making significant changes to their diet.

"It’s also worth remembering that trends like this can sometimes distract from more evidence‑based approaches to health; for example, ensuring you have regular physical activity, managing stress, getting enough sleep and maintaining a varied diet will all have far greater impacts on your wellbeing than any one trendy beverage."

It should also be noted that ramping up your fibre intake too quickly can (quite literally) backfire, causing discomfort, bloating and even constipation.

"Ingesting excessive amounts of chia seeds can be problematic," agrees Jaeger. "Your gut needs time to adjust. If you're not used to eating a lot of fibre, start with a half to one tablespoon of chia seeds and gradually increase while making sure you're drinking plenty of water throughout the day."

Does the chia seed cleanse really work?

If you've read this far, you most likely know the answer to this is: not really. To some extent, it will depend on your goals - if you're already enjoying a well-balanced, high-fibre diet, then adding in a chia seed drink likely won't cause any harm. That said, there are so many far more enjoyable ways of eating chia seeds (chia pudding, chia pancakes or waffles, mixed into smoothies, porridge or overnight oats and so on) that we'd much rather try than the internal shower drink.

"TikTok thrives on quick fixes and dramatic transformations, but gut health doesn't work that way," cautions Jaeger. "What works for one person's digestive system might not work for yours, and viral trends rarely account for individual health conditions, medications, exercise habits, or dietary patterns..

"The 'internal shower' trend isn't necessarily harmful if done correctly, but it's not a miracle cure either. Real digestive health comes from consistent habits: enjoying a balanced diet, eating fibre-rich foods regularly, staying hydrated, exercising, managing stress, and getting enough sleep.

Last but not least, as always, the experts advise approaching any social media trend with a healthy dose of caution. "If a trend involves extreme restrictions, expensive supplements, or promises that sound too good to be true, that's your cue to consult a registered dietitian or your doctor instead of a viral video," advises Jaeger. "Social media can introduce you to new ideas, but your health decisions should be guided by evidence and personalised to your needs, rather than what's getting the most views on the internet."

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Cast your minds back a couple of years, and it was commonplace to see folks wandering around with small plastic discs on their upper arms. No longer the preserve of diabetics, continuous glucose monitors (CGMs) were everywhere, as the trend for monitoring our blood sugar response to foods took off.

In case you missed it, the rationale behind the trend was threefold: to detect (and avoid) developing pre-diabetes, to optimise blood sugar levels to enhance mental and physical performance and to understand how our bodies uniquely respond to food and drink.

Whether it was a genuine desire for information about health or simply another must-have accessory, the idea took off, and it's a practice that has endured - a cursory scroll through social media will trigger a wave of nutritionist content around the benefits of glucose monitoring for all.

This being said, the wellness world is divided on the topic, with some critics advising that CGMs are simply an expensive new way to overly fixate on diet and wellbeing. But the noise around blood sugar monitoring hasn't died down: enter, instead, the concept of glucose 'guarding'; a focus shift away from simply observing the response to actively preventing glucose spikes, by switching up the order in which we're eating certain foods - specifically, consuming vegetables before carbohydrates.

The science here is compelling: studies (such as this one, published in the journal Nutrients) reveal that eating in this way reduces blood glucose spikes in healthy young women, while further research (take a look at this study, from the same journal) shows that meal sequencing is recommended for both prevention and treatment of diabetes.

So, should we really all be eating our veggies first? We asked the experts for their take - keep scrolling to find out what they said. In the meantime, you might be interested in our blood glucose monitor review, plus what happened when our Health Editor tried the inflammation diet and eating first thing in the morning. For guides to blood sugar spikes and expert-approved Glucose Goddess hacks, click here.

Glucose guarding is trending right now - but is it really effective for maintaining energy?

What is glucose guarding?

We've touched on the idea of nutrient sequencing - aka glucose guarding - above, but here's a deep dive, for your perusal.

"Glucose guarding is a social media term for a concept that has actually been studied in nutrition science for over a decade," explains Sasha Watkins, registered dietician and head of health at Mindful Chef. "The idea is that the order in which we eat foods during a meal can influence how quickly glucose enters the bloodstream."

"Specifically, it refers to eating fibre-rich vegetables first, then protein and fats, and saving refined carbohydrates, bread, rice, pasta, until last. Because fibre, protein and fat all slow digestion, this sequencing may reduce the speed at which carbohydrates are absorbed, potentially leading to a smaller post-meal rise in blood sugar."

It's also commonly referred to as the veggie-first rule, as eating vegetables at the start of every meal is the key.

What are the benefits of glucose guarding?

Wondering why or if you should bother with glucose guarding? Time for a quick science lesson, courtesy of Lauren Windas, registered nutritional therapist and founder of Ardere.

"Every time that we eat anything containing carbohydrates, our blood sugar rises, and our pancreas secretes a hormone called insulin to remove glucose from the bloodstream and pump it into the body’s cells to use for energy day-to-day," she tells MC UK. "Large spikes of insulin can impact our health, energy, appetite and also drive up our chronic disease risk, so those looking to 'glucose guard' are aiming to reduce the amount of glucose spikes for overall longevity.

"The thinking is that, consistently followed, glucose guarding can help lower our risk of chronic diseases such as type 2 diabetes, obesity and metabolic syndrome, improve appetite regulation (reduced sugar cravings, feeling fuller for longer), as well as enhancing mood and cognitive function, and helping with weight management."

These are bold claims, but there is some evidence to suggest that this isn't just social media noise, notes Watkins, with some caveats.

"While the evidence is strongest for those with impaired blood sugar regulation, some research suggests the effect isn't limited to diabetics," she explains. "Studies in healthy young women have shown some improvements in post-meal blood glucose and insulin levels when vegetables were eaten first compared to carbohydrates first. However, for people with normal metabolism, the body already regulates blood glucose efficiently, so any benefit is likely to be modest at best."

Who is glucose guarding suitable for?

Quite simply, anyone can try a glucose guarding approach to eating, within reason, although - as stated above - the benefits are debatable for those of us without a pre-disposition to diabetes.

"For most people, overall meal quality remains far more important than the order in which food is eaten," shares Watkins. "Adequate fibre, protein and minimally processed foods will do considerably more for blood sugar stability than rearranging what's on your plate."

How is glucose guarding done?

If you're intrigued and want to give it a try, glucose guarding is relatively easy to implement; it just requires a little forethought, which is no bad thing when it comes to what we're putting on our plates.

"The practice is simple: begin a meal with vegetables or salad, follow with protein and healthy fats (fish, eggs, tofu, beans, olive oil), and eat starchy or refined carbohydrates last," advises Watkins. "In practice, this might look like having a salad before pasta, eating the vegetables and protein in a stir-fry before the rice, or starting with a vegetable soup before the main course.

"Interestingly, many traditional cuisines, Mediterranean meals beginning with antipasti, for example, naturally follow this pattern."

Are there any drawbacks to the glucose guarding trend?

Now for the downsides to the method - and, it must be noted, these are concerning for certain demographics, particularly those with a history of disordered eating.

"One concern is that some social media messaging around 'glucose spikes' can create unnecessary anxiety about food," agrees specialist registered dietician Nichola Ludlam-Raine. "For some people, it can become overly prescriptive or feed into rigid eating patterns. Blood glucose naturally rises after meals - that’s a normal physiological response, not something that needs to be completely avoided."

As a rule, nutrition trends tend to come and go, and it's advisable not to overly fixate on any of them, regardless of your relationship with food. While we're all for a considered, balanced and generally healthy approach to eating, prescriptive ways of eating are rarely helpful in the long term, as there's an unhelpful tendency to self-flagelate if - or when - we deviate from them.

If you're interested in the research behind the trend but aren't ready to overhaul how you're eating, Ludlam-Raine advises a more balanced approach.

"A helpful takeaway is simply to build balanced meals," she notes. "Include fibre-rich carbohydrates, vegetables, protein and healthy fats. That combination naturally moderates glucose responses without needing to follow strict food rules."

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If wellness trends had a hall of fame, intermittent fasting would probably be in it.

Over the past decade, the idea that when you eat could be just as important as what you eat has become one of the most widely adopted approaches to weight loss. For years, nutritionists have sworn by it, celebrities have credited it for their physiques, and social media is flooded with fitness influencers promoting their fasting windows.

The premise is simple enough: restrict eating to certain hours of the day or alternate between days of eating and fasting. The most popular formats include the 16:8 method (fast for 16 hours, eat within an eight-hour window), the 5:2 approach (eat normally five days a week and restrict calories on two), and alternate-day fasting.

Intermittent fasting has been framed as something of a metabolic shortcut - a way to encourage fat burning, improve blood sugar control and support weight loss without the need for traditional dieting.

But a new review published by the Cochrane Library is throwing a bit of cold water on that narrative. After analysing more than 20 clinical trials involving nearly 2,000 participants, researchers found intermittent fasting did not lead to significantly greater weight loss than standard dietary advice.

In other words, while it may help some people lose weight, it’s not necessarily more effective than more traditional ways of eating.

So is intermittent fasting still worth trying, or has the hype simply outpaced the science? To unpack what the research really means (and whether the approach still has a place in a healthy lifestyle), we asked several experts to weigh in.

While you’re here, you might be interested in the benefits of mindful eating or our guides to intuitive eating. Recipe hunting? Scroll for expert-approved healthy breakfast ideas, healthy snack ideas, healthy smoothie recipes, plus what to eat after a workout, here.

Trying to lose weight? What nutritional experts really want you to know before you try intermittent fasting.

What is intermittent fasting?

Intermittent fasting isn’t technically a nutritional diet; it’s an eating pattern. Instead of focusing on specific foods or calorie counting, the approach centres on restricting the hours you eat.

The most common methods include:

• 16:8 fasting: eating within an eight-hour window and fasting for the remaining 16 hours
• 5:2 fasting: eating normally five days a week and restricting calories on two days.
• Alternate-day fasting: rotating between normal eating days and fasting or very low-calorie days.

The theory behind fasting is that longer gaps between meals allow the body to switch from burning glucose to burning stored fat. This metabolic shift is sometimes referred to as “metabolic switching”.

But in reality, many experts say the benefits often come down to something far simpler: people end up eating fewer calories overall.

“My initial reaction to the new review is that it’s actually very consistent with what many of us see in clinical practice,” says Dr Deepali Misra-Sharp, NHS GP and menopause specialist.

“Intermittent fasting has often been promoted as though it has a unique metabolic advantage, but when researchers compare it with more traditional approaches to weight loss, the results tend to be very similar.”

What does the current science say?

The overall finding from the latest research was fairly clear: intermittent fasting didn’t produce meaningfully greater weight loss than other structured eating plans. That doesn’t mean it doesn’t work - just that it’s not necessarily superior to other approaches.

“Most studies show intermittent fasting works primarily because it reduces overall calorie intake, rather than because fasting itself triggers a special fat-burning state,” says Dr Misra-Sharp.

She points out that research generally shows weight loss of around 3–8% of body weight over several months, which is broadly comparable to what’s seen with standard calorie-restricted diets.

For pharmacists and healthcare professionals working with patients day to day, these findings reflect what they already see in practice. “From a clinical perspective, the findings are not entirely surprising,” explains Hira Malik, co-founder and pharmacist at Oushk Pharmacy.

“Many of the benefits associated with intermittent fasting often come from a reduction in overall calorie intake rather than the timing of meals itself. When calorie intake is similar, intermittent fasting and more traditional dietary approaches tend to produce comparable weight-loss results.”

She adds that the findings reinforce an important reality in nutrition science. “There is rarely a single dietary strategy that works for everyone. Sustainable weight management is usually the result of consistent lifestyle habits that individuals can maintain long term, rather than short-term or restrictive approaches.”

Some studies have explored other potential benefits, including improvements in blood sugar control, insulin sensitivity and blood pressure. Research published in the New England Journal of Medicine has also suggested fasting may trigger cellular repair processes linked to ageing and metabolic health.

But there’s still a big caveat: many fasting studies are short-term, often lasting just eight to twelve weeks, meaning we still have limited data on how well these approaches work over the years.

What experts want you to know about intermittent fasting

Despite the mixed evidence, many nutrition professionals say intermittent fasting can still work for some people, but not necessarily for the reasons social media suggests.

“Intermittent fasting can work for some people, but it’s not a magic bullet, and it’s often oversimplified,” says Henri Davy, registered nutritional therapist. “In practice, I often see people focusing on when they eat while forgetting that what they eat still matters far more for energy, metabolism and long-term health.”

According to Davy, the improvements many people experience often come down to better overall eating habits. “Many of the benefits associated with fasting actually come from improved blood sugar regulation and eating fewer ultra-processed foods,” she explains. “For many people, a simple twelve to fourteen-hour overnight fast can support metabolic health without the stress of extreme fasting protocols.”

Malik agrees that intermittent fasting may still be helpful for some individuals - particularly when it simply provides structure to eating patterns. “Intermittent fasting may work well for people who find that limiting their eating window helps reduce mindless snacking or late-night eating,” she says. “For people who prefer fewer meals during the day, it can provide a structure that makes it easier to control overall intake.

Some specialists are also concerned about the way restrictive eating trends can spread online. “Arbitrary food rules can create a toxic relationship with food,” says Dr Nirusha Kumaran, GP and women’s longevity specialist.

“For younger people especially, these rules can become internalised and evolve into more serious disordered eating behaviours.” She adds that framing restrictive eating patterns as “wellness” can make unhealthy habits harder to recognise.

“Real balance includes flexibility, enjoyment and satisfaction from food - not rigid limits or shame-based eating.”

So, what’s the verdict on intermittent fasting?

If the latest research tells us anything, it’s that intermittent fasting isn’t a miracle weight-loss solution, but it’s not completely useless either.

For some people, restricting eating windows may naturally reduce late-night snacking or mindless grazing. But for many others, the approach simply isn’t practical - or necessary.

Ultimately, experts say long-term health tends to come down to consistent, sustainable habits rather than specific eating schedules. “My preference when supporting patients with weight management is a balanced dietary pattern that focuses on overall food quality,” says Dr Misra-Sharp.

One of the most consistently supported approaches in research is the Mediterranean-style diet, which emphasises vegetables, fruit, whole grains, legumes, olive oil, nuts and lean proteins.

Rather than focusing on rigid fasting rules, experts recommend prioritising:

• Protein and fibre at meals
• Minimally processed foods
• Regular eating patterns that support energy and appetite
• Habits that are realistic in everyday life.

Because ultimately, the best way of eating isn’t the trendiest one - it’s the one that helps you feel nourished, energised and able to live your life well.

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When you think back to my younger years and my relationship with food and health, it was really normal. I didn’t grow up in a dieting household. My mum never commented on weight or bodies, and food was just food.

But that changed when I entered the modelling industry. It felt like a wild west of “health” information. Suddenly, things that were totally normal to me were demonised. I slipped into an eating disorder and started pulling away from the parts of life I loved: eating with my family, going out for meals, and being present.

I’d always been sporty. I ran competitively, cross country. Movement used to be about passion and performance. But it shifted into the idea that my body was a maths equation. “Health” became restriction and unhappiness, which is the opposite of what health should be. I was lucky to have an amazing CBT therapist, and that period really shaped everything that came next.

Meeting that therapist was a defining moment in my life, and it set me on the path to becoming a leading voice in nutrition. I was academically quite science-minded. I did the IB, higher-level chemistry and biology, and I’d always been fascinated by the human body. But I realised I didn’t actually understand the science behind what everyone in that industry was claiming. I wanted to know what’s real, what’s noise, and what genuinely helps someone feel better.

So I left modelling, went to university, and studied nutrition. It came from a very personal place. I wanted to build a version of “health” that creates more happiness and freedom, not less.

My approach to health, wellness, and nutrition now, and what I share with my followers day in, day out, is that health should be approachable and accessible, not elite or pressured. We all eat, so we’re all exposed to nutrition every day.

I’m very pro-evidence, but I’m also realistic. We don’t all need to eat the same, move the same, or look the same. For me, the goal is to open the field up, not gatekeep it, so people can build a version of health that works in real life.

I always come back to the fact that we don’t eat nutrients, we eat food. So the advice has to translate to something you can actually put on a plate. I love the geeky science side, but I’m careful with messaging because nutrition research is complicated. Humans are not lab rats, and there are so many variables.

And I think we underestimate personal feedback. No one lives in your body but you. If you tune into how you feel, energy, digestion, mood, and sleep, you often already know what’s serving you and what isn’t. Evidence gives us direction, and your lived experience helps you apply it.

I'm lucky to have learnt a lot about what it means to be truly well over the course of my career - which is why I've shared the five wellness lessons I wish I'd known sooner, below. Keep scrolling for more - and remember, healthy living should feel so good.

5 Wellness Lessons I Wish I Could Tell My Younger Self

1. Health is what makes you feel your best

...Not what makes you feel smaller. It’s not a template or copy and paste - it’s personal.

I'll admit that this is the lesson that took me the longest to learn - but ultimately, health is defined by how you feel. There's no one-size-fits-all. You can eat “perfectly” on paper and still be stressed and unhappy. The goal is feeling strong, energised, calm, and able to live your life.

2. Your body isn't a maths equation

If “health” is making you anxious, isolated, or miserable, it isn’t health.

Labels - like calling foods "good" or "bad" - play into this, creating fear and obsession, and rarely leading to long-term health. Your food choices can support your goals and your life, and health shouldn’t feel like a punishment or a constant test of willpower.

This is what most people get wrong about healthy living - approaching it with an "all or nothing" mindset. People think it’s only “healthy” if it’s perfect. Then life happens, they feel like they’ve failed, and so they give up.

But know this: balance is underrated, and sustainability is everything. If you want something practical, I focus on habits I can do forever. I move daily, I build meals around protein and fibre, and I eat plenty of plants. I also love a simple “rule of 3” on the plate. Aim for three different plant foods across a meal or day. It’s a small shift that adds up.

3. Stepping back can be key

If you could watch yourself stressing about your body through a TV screen, what would you say? I’d say: please don’t waste your life on this.

This is the life lesson that's been the most impactful for me. When you catch yourself spiralling about food or your body, imagine watching it from the outside, like you’re shouting at the character in a horror film: don’t go in there.

It’s a reminder that your life is happening now, and you deserve to enjoy it.

4. Learning to cook will change your life

Confidence in the kitchen changes everything, because nutrition becomes something you do, not something you fear.

It’s one of the most underrated wellness skills, in my opinion. When you can cook a few simple meals confidently, you stop feeling at the mercy of trends, plans, and rules.

Food becomes supportive, flexible, and second nature.

5. Health can be exciting

Eating well and moving more isn’t a life sentence. It can be genuinely enjoyable. Your body responds to it in a way that feels good, and that’s motivating.

I wish more people knew this and appreciated that healthy living can be truly amazing. Nutrition isn’t something to fear - it’s something to get excited about. When you eat in a way that supports you and move regularly, you feel it: better energy, better mood, better resilience.

It becomes self-reinforcing in the best way.

Bottom line?

If I could leave people with one thing, it’s this: health should add to your life, not take away from it. If the way you’re trying to be “healthy” is making you more stressed, more restricted, or more obsessed, it’s worth reassessing.

The best wellness routine is the one that makes you feel more like yourself.

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Google search trends are truly a thing of wonder when it comes to observing what's capturing the zeitgeist - and when it comes to health and fitness fads, it's a veritable treasure trove of ideas. The latest life-changing hacks? 'Chinese baddie' rituals.

That's right: a wildly viral social media trend also known as Chinamaxxing or #becomingChinese is all about taking small life hacks rooted in ancient Chinese wellness principles (think: wearing slippers in the house, enjoying Chinese food, and gentle movement practices like Tai Chi and Qigong) and respectfully and authentically using them to positively upscale wellbeing.

And trust us, it's all over TikTok. While the practices may have garnered a somewhat questionable moniker, semantics aside, are there really any tangible benefits to ancient Chinese wellbeing rituals?

Interestingly, there is some scientific backing for movement practices such as Tai Chi, with studies (like this one, published in the journal Canadian Family Physician) showing the moves can improve balance and even cognitive ability in older adults. However, when it comes to the benefits of drinking hot water, things aren't quite as clear-cut.

So, there was only one thing to be done: try it myself. Would drinking a mug of hot water every morning be a panacea for my health? Keep scrolling to find out, but in the meantime, if wellness wins are top of your 2026 wish list, take a look at our guides to the best ways to spark joy, wellness stacking and the best Scandi wellness hacks, here.

Ancient Chinese wellbeing practices are trending - so I tried one of the most well-known, drinking hot water, every day for a week

What is the daily hot water trend about?

If you've missed this trend entirely, you might be interested to learn that, since ancient times, the Chinese have traditionally started their day by drinking a cup of hot water.

"The idea is simple, involving starting your day with a cup of warm (or hot) water instead of something cold," explains Erin Viljoen, nutritional therapist at W-Wellness. "It’s not tied to a specific brand or fad diet; it’s more of a daily habit that’s been popularised online and in wellness circles as a gentle way to “wake up” the body first thing."

Rooted in traditional Chinese medicine (or TCM, as it's commonly known - and yes, it's also trending on socials!), it's thought to promote better digestion, boost circulation and help maintain our yin and yang, or balance. And when we say it's trending, we're talking millions of views on TikTok alone.

What's driving the popularity of ancient Chinese practices like drinking hot water every morning?

If you've noticed more noise than usual this year around Chinese New Year and other traditions, you're not alone.

"There’s definitely a broader shift happening in wellbeing away from quick fixes and towards holistic, time-honoured practices," notes Viljoen. "Traditional Chinese Medicine offers a systems-based way of thinking about health, focusing on rhythm, balance and how the body responds as a whole. In the age of TikTok and Instagram, trends that feel accessible, grounded and rooted in tradition (like TCM rituals) are gaining traction."

What are the benefits of drinking hot water in the morning?

As mentioned above, fans of the "Chinese baddie" trend claim a myriad of wellbeing wins, from improved digestion to glowier skin, to name just a couple. While it's easy to dismiss such claims, it's worth noting that the principles underlying the trend are thousands of years old and highly revered in Chinese culture.

At its heart, the idea of starting the day with something warm - be it tea, coffee, or water - is something we can all relate to as comforting and soothing. And the main pros of the practice are gentle and holistic, too.

"The reliable benefits of drinking warm water are straightforward hydration, a comforting feel on the throat and, for some, a gentle nudge to bowel motility," says pharmacist Palvinder Deol. "Warmth can make sipping more inviting first thing, which may help people reach their daily fluid needs, and the routine itself can be a calming anchor."

If you're after a quick health fix, though, this likely isn't the one. "It’s important to note that the evidence base here isn’t as robust as it is for things like sleep, movement, or nutrition quality. But the practice is low risk, inexpensive and easy to incorporate - and for many people, it builds a mindful start to the day."

Who is the Chinese baddie trend best for?

Another advantage of the trend is that it's highly accessible, with most of us already waking up to a hot drink of some form each morning. Seriously, though - can't we come up with a better name for it?

Days one to three

Usually, I'm pumped to try out a new wellbeing practice - but I'll admit, the hot water trend has me less excited than usual when day one rolls around. Mainly, I'm concerned about how I'll function without my daily morning cup of tea, which, in strong wellbeing-writer mode, I try to make my own ritual around.

I've recently invested in a whistling stove-top kettle, abandoning my electric one in an attempt to romanticise my life (and, reader, I love it), and it feels serendipitous to be starting my trial the week of Chinese New Year - I take it as an auspicious sign.

But I have to admit: hot water doesn't hit quite the same as my morning cuppa, and it's not long before I'm popping the kettle back on and making a cup of tea - but I think that's ok, as it's not until later in the morning that I have a cold drink, meaning I've inadvertently been channelling my inner Chinese baddie for decades.

As for noticing any benefits, I'll be honest: I don't feel any different, although this could be because I'm fairly healthy (and regular!) anyway. If you were starting this routine from scratch and switching from a cold morning drink, the benefits might be more obvious.

Days four to seven

Heading into the second half of the week, and I still don't have much to report, aside from still having a tea chaser shortly after my water. But I do find that overall, I'm drinking more water than usual, which I'm taking as a win.

Am I jumping out of bed, eager to relish my morning hot water? Er, no - sorry. That being said, I'm fully onboard with the idea of embracing warmth over cold in the mornings (or, in fact, at any time of the day!), whether this looks like choosing warming porridge over quick overnight oats, or foregoing a smoothie till after my workout later in the day (hot drinks only before 11 am - I'm in - as long as they contain caffeine).

As I sit here in my house slippers, nursing my millionth cuppa of the day, it strikes me: while I'm sceptical about the water, perhaps I'm more of a Chinese baddie than I thought. Just don't hold out on the caffeine, please.

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Magnesium sleep gummies are to some, the darling of late-night routines; to others, a co-dependent relationship they never meant to start. I fall firmly in the latter camp - the notion of a blissful night's sleep is far too seductive, and with a few chews, I’m promised just that. But I'm far from alone - the magnesium gummy market is expanding rapidly, valued globally at roughly $1.52 billion last year and predicted to grow 11.5% over the next few years.

But, question: are magnesium gummies actually good for sleep? Or are they just another overhyped wellness fad without adequate scientific research to back the trend?

It's a good question - but first, let's take a look at why we're all going wild for sleep supplements right now. Data shows that 35% of adults report symptoms of insomnia, with further research finding that one in five turn to supplements to boost sleep quality.

Gummies are the most appealing option to many; they're tasty, easy to consume, and, let's be real, far more appealing than film-coated capsules or messy-to-mix powders. But before you reach for another, know this: emerging research suggests these pocket-sized remedies might not be the harmless fix we’ve been led to believe - a bitter pill (or gummy?) to swallow.

So, we've quizzed top industry experts for their verdict. Below, they delve into the current research on magnesium gummies and confirm whether or not they'll boost your sleep in the way the packet promises. Keep scrolling for more - and don't miss our expert and science-backed guides to lion's mane gummies, collagen supplements, and nutritionist-recommended supplements, while you're here.

Magnesium gummies are trending - but do they actually boost sleep quality? Your guide

Why are magnesium gummies trending?

Somewhere between burnout and bedtime, magnesium gummies entered the chat. As Hannah Alderson, registered nutritionist and hormone specialist, says, "Sleep sells.”

And she’s not wrong. “When you’re juggling work, life, hormones, and a to-do list that never ends, the promise of better sleep in gummy form feels like an easy win. They taste good, require zero routine, and appeal to those with zero bandwidth for another wellness habit.”

​From a trends perspective, boxes are ticked. “Many of us aren’t consistently getting enough magnesium-rich foods, especially when rushed meals and ultra-processed options creep in," she goes on. "Magnesium is closely linked to calming functions in the body, so as a sleep aid, it makes intuitive sense.”

What are the risks of supplementing magnesium?

Magnesium’s main claim to fame? Calming the nervous system. As Stephanie Romiszewski, sleep physiologist and founder of Sleepyhead Clinic, explains, “Magnesium is marketed as if it calms the nervous system in a way that automatically translates into better sleep."

A word of warning, though - it's not quite that simple. "It doesn’t work like that," Romiszewski goes on. "Insomnia and broken sleep are not usually driven by single nutrient deficiencies. What often happens is that people take magnesium, feel a mild calming sensation (or simply expect one), and interpret that as evidence it’s helping, even when their sleep patterns don’t change.”

Understood. Calm doesn’t equal sleep, and as anyone who’s ever felt blissfully relaxed yet wide awake at 2 am can attest. At its core, sleep works like a timing system, not an on/off switch you relax your way into. What actually drives it is routine and regular sleep-wake patterns, not pills or powders.

Alderson agrees, adding: "While magnesium can help some women drift off, it can quietly backfire for others, tinkering with hormones that regulate sleep: too little magnesium can tank melatonin and spike cortisol, leaving you wondering if you can’t nod off."

Research does, however, suggest magnesium can help some people, mainly when stress or deficiency is involved, because it calms the system rather than knocking it out cold. But Romiszewski warns that what starts as a support can easily turn into a psychological crutch, a nightly ritual that tells us sleep needs supervision. That beloved gummy might be fighting the wrong battle.

Who are magnesium supplements best for?

File this under good-to-know: Magnesium mishaps usually have less to do with the bottle and more to do with the person taking it. "Most people aren’t struggling to sleep because of their lack of magnesium; they’re struggling because their sleep system has become dysregulated," says Romiszewski. In other words, things start to unravel when magnesium is drafted in to fix a behavioural, psychological or circadian problem.

She also flags a subtler danger: dependence. “When this becomes part of your nightly ritual that feels necessary for sleep, it can signal that sleep has been outsourced to an external object instead of rebuilt within the system itself.”

From a nutritional lens, dosage matters, too, and more doesn't always mean better. "In the UK, the recommended daily intake from food is around 270mg for women and 300mg for men, with a general belief that up to 400mg per day is considered safe", says Alderson. Push beyond that, and the side effects can creep in: bloating, cramps, and a sudden urge to the bathroom.

Her advice? Start low. If magnesium leaves you feeling restless, wired, or digestively uncomfortable, consider this your cue to reassess.

Which magnesium works best?

Not all magnesium is created equal, and the form you choose can make a real difference. Here, Cara Shaw, Women’s Health Nutritional Therapist, breaks it down for us: by type, quirk and strength.

• Magnesium glycinate: "This is a really calming form, often well tolerated, and a great option for sleep and anxiety.
• Magnesium citrate: "This is often used in gummies and is great for constipation, but it can loosen the bowels and isn't actually the most useful for sleep or stress-prone individuals."
• Magnesium malate: "Bound to malic acid, this one's more energising. It's better for muscle fatigue or pain rather than bedtime. So I usually suggest taking earlier on in the day."
• Magnesium taurate: "This combines magnesium with taurine, an amino acid that supports the nervous system and heart. It can be calming without being sedating."
• Magnesium chloride: "Often added to bath salts, this form is absorbed through the skin. A warm bath with magnesium not only boosts levels gently, but also signals to your nervous system that it's time to wind down."

A quick tip for those with sensitive digestion or who want a low-effort option, Shaw recommends topical magnesium. “One of my favourites is Sweet Bee Organics Magnesium Balm. Apply it to the soles of the feet as part of an evening wind-down.”

What are the simplest ways to boost sleep quality?

Let's chew on the facts....figuratively. Are these little bedtime chews really worth it?

When it comes to sleep, Alderson makes it clear: these delicious gummies wrapped in promise won’t fix sleep. The real wins come from working with your body's natural cortisol and melatonin rhythms, and sticking to a good sleep routine.

If you’re wondering how to put this into play: think morning sunlight to kickstart cortisol, dim the lights in the evening to cue melatonin (yes, phone down), and turn your bedroom into a cool, dark, quiet sanctuary. She also advises eating breakfast within 90 minutes of waking, soaking up the morning sun, ditching all devices by 8 pm, and slipping an eye mask on - all tiny tweaks your body will happily respond to.

Sleep works best when you let your body lead. At the end of the day, your body still knows what it needs; we just need to trust it a little. Consistent choices, showing up for yourself night after night - that’s what keeps your sleep, your sanity, and yes, your eye bags in check. Magnesium can be helpful, sure, but for now, maybe it can just sit on the nightstand while we actually do the work.

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Blue Monday has come and gone, but the February Fog is here. The festive buzz has faded, resolutions have slipped, mornings are still dark, and seasonal sniffles linger. It’s no wonder energy levels dip, motivation wanes, and even simple tasks feel like a slog.

That's where I come in. I'm Dr Megan Rossi, an internationally renowned gut health scientist with an award-winning PhD in probiotics, a dietitian, and a nutritionist. I'm also a best-selling author and the founder of The Gut Health Doctor, Bio&Me, and SMART STRAINS.

My mission is simple: to inspire and transform everyone’s health using the latest science.

So, if you're feeling a little under the weather right now, know there are practical, science-backed ways to lift the winter slump, support your immunity, and restore energy. And many of them start with your gut.

Your gut microbiome – the 40 trillion microbes living in your digestive tract – influences far more than digestion. It supports immunity, metabolism, mood, energy, hormone balance, and even skin health. When your gut is thriving, the benefits ripple through the whole body.

Below, I share how to give it the boost it needs to get you through February. Keen to learn more gut health hacks? Don't skip our guides to the 30-30-30 gut health method, whether you should take probiotics, and the signs of an unhealthy gut, here.

6 science-backed ways to beat the winter slump

1. Re-establish your routines

Erratic mealtimes, sleep schedules slipping, and even bathroom habits feeling inconsistent? You’re not alone. But your microbiome thrives on regularity, so re-establishing daily routines is one of the simplest ways to support digestion, energy levels, and mood. Even small steps, such as a consistent bedtime (set your alarm), regular meal times (consider meal prepping), or a morning walk (even just 15 minutes), can make a noticeable difference.

2. Don't forget fibre

Protein has been trending, and yes, it’s important. But focusing too heavily on protein at the expense of fibre can backfire. Research from my PhD showed that a high protein-to-fibre ratio in the diet (what I call the protein: fibre index) is linked to increased gut-derived toxins.

In other words, lots of protein without enough fibre can create a more aggressive gut environment, and yes, also contribute to foul-smelling gas.

Fibre, unlike protein, isn’t digested by human cells – it acts as fuel for your gut bacteria. This supports metabolism, helps regulate blood sugar, and can even influence mood and energy. Alongside your protein goals, aim for variety across the Super Six plant groups - that's:

• Vegetables
• Fruits
• Wholegrains
• Legumes
• Nuts and seeds
• Herbs and spices.

Small swaps make a big difference. Substitute 50% of the meat in your Bolognese for lentils; mix berries into (protein) porridge, or swap white rice for quinoa. Most adults fall short of the recommended 30g per day, so even modest increases can energise both you and your microbes.

3. Support your immunity from the inside out

A diverse, nutrient-rich diet is the foundation of a resilient immune system. Focusing on plant variety, adequate protein, healthy fats, and fermented foods helps ensure your gut has the support it needs to keep your immune system strong.

But in some cases, specific supplements can help. For example, alongside vitamin D3, the targeted probiotic combination of LGG and BB-12 has been clinically proven to support your immune system during the winter months, reducing the length and severity of colds and flu by over 30%.

4. Introduce fermented foods daily

Fermented foods like yoghurt, kefir, miso, sauerkraut, and kimchi provide live bacteria that support microbial diversity. Even if you’re not a huge fan of the flavours, start small – a few spoonfuls a day is enough. Think of it as giving your microbiome the tools it needs to work at its best.

5. Move and connect

Exercise isn’t just good for overall health; it also supports your microbiome. Research shows that moving regularly, around three times per week, can improve gut microbial diversity, no matter what you eat. It also helps keep bowel movements regular, a bonus for the one in seven people who struggle with constipation.

Aim for at least 30 minutes of activity most days, whether you’re walking, running, doing yoga, dancing, or playing with the kids. The best exercise is the one you enjoy – that’s what makes it sustainable. Whenever possible, take it outdoors – exposure to nature benefits both your microbial diversity and your mental health, a true win-win.

6. Sleep for your gut (not just your brain)

Your gut follows a circadian rhythm, just like you, which means disrupted sleep can throw off its natural cycle, and yours.

Tempted to watch just one more Netflix episode before bed? Well, even two nights of poor sleep can negatively affect your gut. Research from colleagues at King’s College London shows that sleep deprivation also influences both how much and what we eat, with an average of 385 extra calories per day, typically from less nutritious foods.

To support better sleep, try these evidence-backed strategies:

• Stick to a consistent bedtime and wake time.
• Get natural light early in the day to help regulate your circadian rhythm.
• Prioritise sleep hygiene: keep your bedroom dark, quiet, and cool; avoid bright screens for two hours before bed; and limit caffeine after 3pm.

If you’re in the thick of the fog, think of this month as a mini reset for both you and your microbiome. Remember, your gut is your ally. Treat it well, and it’ll help you navigate the month with more energy, focus, and resilience.

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Two years ago, most of us wouldn’t have known our kombucha from our kefir. Now, major supermarkets have started selling 'gut shots', and you can pick up a can of tropical kombucha as part of a meal deal without a second thought. But unlike many fleeting food trends, the fermented food craze isn’t just aesthetic - it’s rooted in some genuinely intriguing science.

The global wellness conversation has shifted dramatically in recent years, moving away (thankfully) from calorie counting and detox teas towards a more nuanced fascination with gut health, how our digestive system interacts with trillions of microbes inside us and influences everything from metabolism to immunity and even our mood.

As nutritional therapist Eve Kalinik previously told Marie Claire UK, “The interest in gut health has markedly increased over the past couple of decades." Thanks to increasing scientific research, "we're beginning to understand just how much of an influence it has on our wellbeing," she added.

Fermented foods have become shorthand for “good for the gut,” and there’s growing evidence to suggest they can play a role. These foods - think yoghurt, kefir, sauerkraut, kimchi, miso and kombucha - are produced through microbial fermentation, a process that can introduce live bacteria into the diet. A study found that consuming fermented foods was associated with improved bowel movement frequency, better stool consistency, and reduced digestive discomfort. Meanwhile, other studies suggest they may help increase microbial diversity, a key marker of gut health.

That said, experts are quick to caution against viewing fermented foods as a shortcut to digestive nirvana. As Vassiliki Sinopoulou, registered dietitian and lecturer at the University of Lancashire, explains, “Whether foods are fermented or not is not the main aspect that determines how they interact with the gut and the gut microbiome. The nutrient profile and the quantity of the food are what matter most, and whether the fermentation microbes are still alive or not.”

In other words: guzzling kombucha and drowning your breakfast in kefir isn’t a guaranteed route to perfect gut health. Some fermented foods contain live microbes that may be beneficial; others don’t. Some are nutritious staples; others are high in sugar, alcohol or fat. With that in mind, we asked Sinopoulou to help separate science from social-media spin - and explain how fermented foods can fit into a genuinely healthy diet.

Whilst you're here, if expert-led nutrition content is your thing, don’t miss our guides to fibremaxxing, mindful eating, intuitive eating and the inflammation diet. Plus, we’ve got healthy breakfast ideas, healthy snack ideas, healthy smoothie recipes, and what to eat after a workout - so you can nourish yourself from the inside out.

Fermented foods are trending, we asked an expert to explain how they actually support gut health.

So, what is gut health?

Gut health refers simply to the balance and function of the trillions of microorganisms - bacteria, fungi, viruses and more - that live primarily in your digestive tract. Collectively known as the gut microbiome, this ecosystem helps break down food, synthesise vitamins, regulate immune responses and communicate with the brain via the gut–brain axis.

A healthy microbiome is generally diverse and resilient, able to adapt to dietary changes and environmental stressors. When this balance is disrupted (a state known as dysbiosis), people may experience digestive symptoms such as bloating, constipation or diarrhoea, and potentially wider effects on inflammation and immunity.

Diet is one of the most powerful influences on the microbiome, which is why foods that appear to “feed” or support beneficial bacteria - including fibre-rich plants and some fermented products - have become such a focus in public health and wellness research.

What defines a fermented food, and why are they good for us?

Fermentation is a natural process in which microorganisms break down sugars and starches into acids, gases or alcohol. This transformation alters flavour and texture, extends shelf life, and can change a food’s nutritional profile.

However, not all fermented foods are created equal when it comes to gut health. “In bread, for example, the microbes die during baking, so they can’t interact,” says Sinopoulou. “In yoghurt and most cheeses, they’re alive, so it depends on the quantity consumed and which microbes they are.”

She adds that while some vinegar, beer and wine may still contain live bacteria, “the detrimental effects of alcohol outdo any possible positive effects,” and chocolate-based fermented products are often high in fats and sugar.

In practical terms, fermented foods most likely to offer gut benefits are those that:

• Contain live cultures
• Are minimally processed
• Are low in added sugar
• Are eaten in meaningful portions

Examples include plain yoghurt, kefir, unpasteurised sauerkraut, kimchi and some miso varieties.

What does the science say on fermented foods and gut health?

The research into fermented foods is promising - but far from definitive. Studies and clinical trials suggest that some fermented products can improve stool quality and reduce digestive discomfort, particularly in people with mild gut symptoms.

But Sinopoulou urges caution when interpreting these findings. “This varies heavily from food to food, microbe to microbe, and health outcome to health outcome,” she explains. “If we look at specific probiotic microbes such as Lactobacillus and Bifidobacterium, there is some positive evidence - but overall the certainty is very low.”

Part of the challenge is that probiotic studies often use different strains, doses and populations, making comparisons difficult. Results can also be conflicting, and benefits seen in one group may not translate to another.

“There are specific conditions where probiotics might be beneficial, such as IBS,” she adds, “but it depends on the strain, and the evidence is still not super clear yet. This is an area with a lot of research interest and new studies coming out all the time.”

In short: fermented foods may support gut health, but they’re best viewed as one piece of a much larger dietary puzzle.

What are the risks of eating fermented foods?

For most people, fermented foods are considered safe. “Probiotic side effects are rarely reported,” says Sinopoulou, “and people generally do not risk much by trying them and seeing how they work for them.”

That said, introducing them too quickly can cause temporary bloating or gas, particularly in people with sensitive digestion. Some fermented foods are also high in histamines, which may trigger symptoms in susceptible individuals.

Store-bought products can be misleading, too: many are pasteurised (killing live microbes) or loaded with added sugars. And for those with specific medical conditions - such as SIBO or compromised immune systems - professional guidance may be advisable.

3 simple ways to add fermented foods into your diet, according to an expert

1. Start with low-sugar dairy options

Combining fermented foods with fibre helps support beneficial bacteria. “That’s the symbiotic theory - probiotics plus fibre,” she explains. “Fibre can be metabolised by microbes and produce beneficial byproducts.” While evidence is still emerging, adequate fibre intake is independently linked to better gut health.

This growing interest in fibre’s wider impact is reflected in recent industry-backed research, including studies that show how fibre intake may influence gut–brain signalling, sleep and stress. It’s also why retailers such as Holland & Barrett have expanded their high-fibre ranges - responding to rising consumer demand for foods that support both digestive and overall wellbeing.

2. Pair them with fibre-rich foods

“I often recommend yoghurts and yoghurt drinks without added sugars,” says Sinopoulou. “They are fermented with promising microbes and are high in protein and low in fat.”

3. Treat it as a flavour adventure

"One of the good things of our time is that we have easy access to fermented foods from around the world,” says Sinopoulou. “Many are acquired tastes, but once you like them, you really like them.” Exploring foods like kimchi, kefir, miso and fermented vegetables can help expand dietary variety and support healthier long-term habits.

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Fibre has really been given its flowers in the last year. And deservedly so. After decades spent playing second fiddle to its flashier nutritional siblings (hello, protein and healthy fats), in 2025, we were met with the realisation that 96% of people in the UK aren’t eating enough fibre, with knock-on effects for our digestion, immunity, gut health and risk of chronic disease.

That stat became the spark behind one of the year’s buzziest nutrition trends. Fibremaxxing, which gained traction on TikTok, took the wellness world by storm for its simple, nutritionist-approved goal of moving all of us closer to the recommended 30g of fibre per day.

We’re big fans of the trend here at Marie Claire UK. I even gave it a go for two weeks during December, and saw a marked improvement in my energy and digestion. But whilst the experts we’ve spoken to have consistently praised the intention behind the trend, they’ve also been clear on one thing: when it comes to fibre, it’s not just about hitting a number.

Which brings us neatly to fibrelayering. Coined by Sasha Watkins, nutritionist and head of health at Mindful Chef, the concept shifts the focus from sheer quantity to fibre diversity - encouraging us to think more about the different types of fibre we’re eating, and why that matters.

Below is your expert-led guide. And to understand more about fibremaxxing itself, we’ve got a guide with all the answers. You can also read our balanced nutrition advice, dive into the winter nutrition trends experts genuinely rate, and find out how health writer Anna got on when she tried upping her fibre intake.

Keen To Try Fibrelayering? Top Experts Explain How

What is fibrelayering?

To understand fibre-layering, we first need to understand fibre itself. It’s often talked about as a single entity, but as Watkins explains, it’s actually “a broad family of plant compounds that behave very differently in the body.”

Dr Emily Leeming, dietitian and author of Fibre Power (out May 2026), agrees. “Some types of fibre dissolve in water, others thicken and can form a gel, and some feed your gut microbes, helping them make molecules for your health.”

Those different fibres also perform very different roles in the body. “Some help to slow the release of sugar into your bloodstream, some tackle ‘bad’ cholesterol helping to support your heart health, others add bulk to your food which stretches your stomach and sends signals to your brain that you're full and satisfied,” says Dr Leeming.

In other words, fibre diversity matters just as much as fibre quantity. And this is where fibremaxxing can fall short - by fixating on hitting a number, it risks overlooking the importance of variety.

Fibrelayering, by contrast, is about being more intentional with how we build up our intake. It’s based on a simple 30 x 30 framework. “We’re looking to gradually build towards around 30 grams of fibre per day, by aiming for 30 different plant types per week,” Watkins explains.

Just as importantly, fibrelayering promotes a slower, more considered approach to increasing fibre than the pace implied by fibremaxxing. “Fibre can be powerful, so your gut needs time to adapt,” says Dr Leeming. “Adding in a bit of fibre at a time, and thinking about eating a variety of fibre-rich foods, is key to getting the full benefits.”

What are the benefits of fibrelayering?

Where fibrelayering really stands apart from fibremaxxing is in its ability to support fibre diversity, and, in turn, the wide range of health benefits that come with it.

That matters because “our gut is home to a vast and complex community of microorganisms,” says Watkins. “Different bacteria prefer different fibres, and no single fibre feeds them all.” While there’s no single definition of a ‘healthy’ microbiome, research shows that having more microbial diversity offers greater protection against bacteria, fungi and parasites, and in turn reduces our risk of illness and disease.

It’s also worth remembering that fibre-rich foods rarely contain just one type of fibre, which is why both experts emphasise the importance of eating a wide range of plants.

Broadly speaking, fibres fall into a few key categories.

1. Fermentable fibre

“Fermentable fibres are broken down by the gut bacteria in the large intestine,” explains Watkins. “This produces short-chain fatty acids, which provide energy for gut cells and are thought to support gut barrier function and metabolic signalling.”

Put simply, fermentable fibre feeds the gut microbiome, helping to protect the body from harmful bacteria and toxins, while supporting energy regulation and nutrient processing.

2. Insoluble fibre

Insoluble fibres, on the other hand, are less fermentable and pass through the gut largely intact. “These fibres add bulk to stools and help keep digestion moving, supporting regular bowel function,” says Watkins.

3. Viscous fibre

Then there’s viscous fibre, which thickens in the gut and slows digestion and nutrient absorption. “This helps explain why fibre-rich diets are linked to improved blood cholesterol levels and better glycemic control,” Watkins explains (in other words, better blood sugar management).

How to layer your fibre, according to top nutritionists

1. Start low and slow

“Jumping quickly from around 17g to 30g of fibre can cause bloating or discomfort,” says Watkins, who recommends layering fibre gradually to give your gut time to adapt.

2. Drink plenty of water

“Fibre can act like a sponge,” says Dr Leeming, “so you’ll need to drink plenty of water to allow it to do its job.”

3. Think in layers, not totals

“Instead of chasing a number, think about different fibre-rich elements which you can layer onto each meal,” says Watkins. She suggests building meals around vegetables, legumes, wholegrains, nuts and seeds.

4. Add, don't overhaul

Rather than completely restructuring your diet, Watkins recommends building on meals you already enjoy. “Add lentils to sauces, seeds to yogurt, or an extra vegetable to familiar dishes,” she suggests.

5. Spread fibre across the day

Trying to pack one meal with large amounts of fibre can be tough on digestion. Instead, Watkins advises spreading it throughout the day. Including fibre at breakfast, lunch, dinner and snacks is gentler on the gut and easier to sustain long-term. “Fibre doesn’t need to be ‘complete’ at every meal,” she adds, explaining that the benefits come from consistent habits built over time.

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Celebrity chef, cookbook author and restaurateur Jamie Oliver couldn’t be less pretentious when it comes to cooking. Shooting to fame more than twenty years ago with his BBC TV series The Naked Chef, he’s since become a cultural icon and has been debunking healthy eating myths ever since.

While those of us who were at school in 2005 may have rebelled against his infamous ban on Turkey Twizzlers, there’s no denying that Oliver’s School Dinners campaign transformed the way we, as a nation, think about food.

And in today’s health landscape, which is increasingly crowded with complicated jargon, scaremongering and restrictive trends, his recipes feel like a breath of fresh air. Thanks to his knack for turning fresh, seasonal ingredients into genuinely craveable dishes, he manages to pack in key nutrients without a hint of overcomplication or restriction.

So, whether you’re after a protein-packed breakfast, a quick and warming winter lunch or a one-pot dinner loaded with fibre, Oliver has a recipe for just about any mood. I know this because just last month, I spent two weeks following his kickstarter meal plan, aka eating recipes from his new cookbook, Eat Yourself Healthy, for a fortnight.

Below, he shares some of his favourites, including a sweeter take on cheesy toast and a creamy coconut prawn curry that’s begging to be curled up with. Once you’re done here, we’ve also got plenty more recipe inspiration. From The Food Medic recipes to Em the Nutritionist recipes, to Glucose Goddess recipes, there's something for everyone. You’ll also find our edit of the best healthy breakfast ideas, recipes to reduce inflammation and a list of healthy snacks to make when the mid-afternoon cravings hit.

9 Easy, Quick and Comforting Jamie Oliver Recipes To Make This Month

Breakfast ideas

1. Golden cheese and jammy berries

Why the chef loves it? "In the Mediterranean, fried cheese is often served with fresh or jammy fruits. It's a magical combination which gives you two of your 7-a-day in just twelve minutes."

He suggests including blueberries in your berry combo. "Blueberries, whether fresh or frozen, give us vitamin C and antioxidants. Plus, they’re high in manganese, which helps to protect our cells from damage."

Serves 2 | Takes: 12 minutes | Protein: 11.7g | Fibre: 3g

Ingredients

• 1 tablespoon olive oil
• 80g halloumi or paneer cheese
• 320g mixed berries, such as strawberries, raspberries, blueberries
• 1 teaspoon balsamic vinegar
• 2 sprigs of basil
• 2 slices of wholemeal sourdough bread
• 1 teaspoon runny honey

Method

1. Put a non-stick frying pan on a medium heat with 1 tablespoon of olive oil. Slice and add the cheese, cook until golden on both sides, then remove.
2. Hull and halve any strawberries, then put all the berries into the pan. Cook for 3 minutes, or until soft, gently stirring occasionally. Drizzle over the balsamic, pick in most of the basil leaves, and stir gently until just wilted.
3. Toast the bread and divide between your plates, then spoon the jammy fruit on top. Pick over the remaining basil leaves, add the golden cheese, drizzle over the honey, and tuck in.

2. Easy egg & bean filo twists

Why the chef loves it? "Embracing plant-based proteins like tinned beans is a win as they’re high in fibre and lower in saturated fat, so it’s a double whammy for your tummy. As well as being a source of protein, the mighty egg contains ten other micronutrients that our bodies need to keep healthy and happy."

Serves 4 | Takes: 22 minutes | Protein: 22.5g| Fibre: 11.3g

Ingredients:

• olive oil
• 8 sheets of filo pastry
• 2 x 400g tins of haricot beans
• 1 heaped tablespoon harissa paste
• 2 heaped tablespoons tomato purée
• red wine vinegar
• 4 large free-range eggs
• 40g Cheddar cheese
• 2 teaspoons sesame seeds
• 2 mixed-colour peppers (320g)
• 2 spring onions
• 1 bunch of dill (20g)

Method:

1. Preheat the oven to 200°C/400°F/gas 6. Spritz 2 sheets of filo with olive oil, line up the two short sides so they slightly overlap, then scrunch up lengthways and twist into a nest about 15cm wide, making sure it has a base. Place on an oil-spritzed baking tray, and repeat.
2. Drain the beans, toss with the harissa, tomato purée and 1⁄2 a tablespoon of red wine vinegar, then divide evenly between the filo nests. Crack an egg onto each one, season with sea salt and black pepper, grate over the cheese, then divide and sprinkle over the sesame seeds. Bake for 15 minutes, or until golden and crisp.
3. Meanwhile, deseed and very finely chop the peppers. Trim and finely chop the spring onions. Finely chop the dill, mix together, then dress with 2 tablespoons of red wine vinegar, 1 tablespoon of extra virgin olive oil, and a good pinch of salt.
4. Serve the egg filo twists with the pepper salsa on the side.

Lunch and dinner ideas

3. Easy prawn curry

Why the chef loves it? "“Curry in 10 minutes? Yes please! Laden with good stuff, this brilliant bowlful also ticks off four of your 7-a-day."

Serves 2 | Takes: 10 minutes | Protein: 30.9g | Fibre: 14.4g

Ingredients:

• 1 onion (160g)
• 250g ripe cherry tomatoes
• 1 x 50g sachet of creamed coconut
• 1 x 400g tin of chickpeas
• 1 bunch of coriander (30g)
• 2 tablespoons of your favourite curry paste
• olive oil
• 250g frozen mango
• 165g raw peeled king prawns, from sustainable sources
• 1 x 250g packet of cooked wholegrain basmati rice
• 30g Bombay mix

Method:

1. Put a large non-stick frying pan on a high heat. Peel and very finely slice the onion and place in the pan to dry fry with the tomatoes, tossing regularly for 4 minutes, while you put the creamed coconut in a blender with half the chickpeas and all their juice, half the coriander leaves and all the stalks, and a splash of water. Tip in half the onions and tomatoes from the pan and blitz until smooth to make a sauce.
2. Stir the curry paste and 1⁄2 a tablespoon of olive oil into the pan, followed a minute later by the frozen mango and remaining chickpeas, then the sauce. Toss over a medium heat for 2 minutes, then add the prawns and let it bubble away until the prawns are just cooked, loosening with splashes of water, if needed. Season to perfection.
3. Cook the rice according to the packet instructions, then divide between plates. Chop and stir most of the remaining coriander leaves into the curry, spoon it on top of the rice, then scatter over the last few coriander leaves. Crush and crumble over the Bombay mix for added crunch, to finish.

4. Chickpea arrabbiata

Why the chef loves it? “Arrabbiata has always been a firm favourite of mine, and this version is one of my quickest and healthiest yet. Using fresh lasagne sheets cuts the cooking time right down, plus chickpeas are high in protein, fibre and a source of more than 10 different micronutrients, including a hefty amount of the mineral copper, keeping our hair and skin nice and healthy.”

Serves 1 | Takes: 13 minutes | Protein: 18.4g | Fibre: 4.4g

Ingredients:

• olive oil
• 1 clove of garlic
• 1 fresh red chilli
• 200g passata
• 1⁄2 x 400g tin of chickpeas
• 125g fresh lasagne sheets
• 30g rocket
• 20g Parmesan cheese

Method:

1. Boil the kettle. Put a 28cm frying pan on a medium-high heat with 1⁄2 a tablespoon of olive oil. Peel the garlic and finely slice with the chilli, reserving a little chilli for garnish, then add to the pan and fry until lightly golden.
2. Tip in the passata, add the chickpeas and half the juice from the tin, and let it bubble for 2 minutes, stirring occasionally, while you slice the lasagne sheets into 2cm strips. Roughly chop most of the rocket, reserving a few leaves.
3. Scatter the chopped rocket and the pasta into the pan, then pour in enough boiling kettle water to just cover the pasta – about 300ml. Let it bubble away for 4 minutes, or until the pasta has absorbed most of the water and you’ve got a nice sauce, stirring regularly. Turn the heat and season to perfection.
4. Scatter over the reserved rocket and chilli, finely grate over the Parmesan and finish with a kiss of extra virgin olive oil, if you like.

5. Lemon tahini chicken with grains

Why the chef loves it? "If I’m short on time but want a quick and healthy dinner, I often reach for super-convenient grain pouches and elevate them with a few fresh bits and bobs – my perfect kind of midweek meal.”

Serves 2 | Takes: 13 minutes | Protein: 54g | Fibre: 15.9g

Ingredients:

• 160g tenderstem broccoli
• 2 x 150g free-range skinless chicken breasts
• olive oil
• 1 x 460g jar of roasted red peppers
• 2 cloves of garlic
• 1⁄2 a bunch of basil (15g)
• 30g black olives, stone in
• 1 lemon
• 2 tablespoons tahini
• 1 x 250g packet of cooked mixed grains
• 1 x 400g tin of cannellini beans

Method:

1. Put a large shallow non-stick casserole pan on a high heat. Trim the broccoli, halve any thicker stalks lengthways, and dry fry while you score deeply across the chicken breasts at 1cm intervals. Spritz with olive oil, rub with sea salt and black pepper, and cook for 3 minutes on each side, or until the chicken is golden and cooked through and the broccoli is lightly charred.
2. Meanwhile, tip the peppers into a blender, juice and all, then peel and add the garlic. Add the basil, stalks and all, reserving a few nice leaves, and blitz until smooth. Squash, destone and finely chop the olives. Finely grate and reserve the lemon zest. Squeeze the juice into a bowl with the tahini, which will thicken it, then loosen with splashes of water and season to perfection.
3. Move the chicken to a board to rest with the broccoli. Pour the pepper sauce into the pan with the grains. Drain and add the beans, mix together, boil for a couple of minutes, or until reduced, then season to perfection and divide between plates. Scatter over the broccoli, slice and add the chicken, spoon over the lemon tahini sauce, then sprinkle with the olives, lemon zest and reserved basil leaves.

6. Quick falafel

Why the chef loves it? "Traditional falafel is made from ground chickpeas or fava beans, herbs, and spices. Here, I’ve taken a shortcut, using tinned pulses, as they’re often knocking around in our cupboard. It’s quick, it’s easy, it’s full of flavour and texture – give it a go!"

Serves 4 | Takes: 15 minutes | Protein: 16.6g | Fibre: 2.2g

Ingredients:

• 2 x 400g tins of chickpeas
• 1 lemon
• 1 heaped tablespoon harissa
• 1 heaped teaspoon allspice
• 1 heaped tablespoon plain flour
• 1 bunch of fresh coriander (30g)
• olive oil
• 4 pitta breads
• 2 sprigs of fresh mint

Method:

1. Drain the chickpeas and put them into a food processor.
2. Finely grate in the lemon zest, then add a pinch of sea salt and black pepper, the harissa, allspice, flour and coriander stalks (reserving the leaves for the Coriander & lemon yoghurt, or tasty cooking another day). Blitz until smooth, scraping down the sides of the processor if needed.
3. Scrape out the mixture and use clean, wet hands to quickly divide and shape it into 16 patties.
4. Drizzle 2 tablespoons of olive oil into a large non-stick frying pan on a medium heat. Carefully lay in the falafels and cook for 6 minutes, or until golden and crisp, turning halfway.
5. Warm the pittas in the oven or toast them directly over the flame of a gas hob, using tongs to turn them over.
6. Load the falafels into warm pitta breads with your favourite toppings (see below), then pick over the mint leaves, to serve.

Drink ideas

7. Matcha & kefir smoothie

Why the chef loves it? "“I love a smoothie, especially when you can throw in ingredients that are going to work harder on the nutrition front. It’s also a great way of using up any leftover fruits and veggies, so nothing goes to waste.”

Serves 1 | Takes: 5 minutes | Protein: 1.8g | Fibre: 1.8g

Ingredients:

• 1 teaspoon of good-quality matcha powder
• 1⁄2 a teaspoon of vanilla bean paste
• 175ml of kefir or unsweetened, fortified almond plant milk
• 1 handful of ice cubes

Method:

1. Put the matcha powder into a blender with 65ml of hot water (not boiling).
2. Add the vanilla bean paste and 175ml of kefir or unsweetened, fortified almond plant milk.
3. Chuck in 1 handful of ice cubes and blitz until smooth and foamy, loosening with splashes of water until you get the perfect drinkable consistency.
4. Pour into a glass or decant into a bottle, and enjoy.

Dessert ideas:

8. Banana & almond cake

Why the chef loves it? "Potassium-packed bananas keep our nervous system in good shape, assisting our internal body communication and helping us to maintain healthy blood pressure."

Serves 12 | Takes: 56 minutes | Protein: 6.5g | Fibre: 3.3g

Ingredients:

• 50ml olive oil, plus extra for greasing
• 500g ripe bananas
• 2 large free-range eggs
• 250g ground almonds
• 1 tablespoon baking powder
• 1 teaspoon ground cinnamon
• 100g natural yoghurt, plus extra to serve
• 100ml maple syrup, plus extra for brushing
• 2 teaspoons vanilla bean paste

Method:

1. Preheat the oven to 170°C/325°F/gas 3. Grease a deep 23cm springform cake tin with olive oil and line the base with greaseproof paper.
2. Put 350g of the peeled bananas into a food processor, crack in the eggs, and add all of the remaining ingredients. Go in with 50ml of olive oil, add a small pinch of sea salt, then blitz until smooth. Tip the mixture into the cake tin and spread out evenly. Slice the remaining bananas and arrange on top, then bake for 45 minutes, or until an inserted skewer comes out clean.
3. Remove from the oven, brush with a little maple syrup, and leave to cool for 10 minutes. Run a palette knife around the edge of the tin, then release the cake and transfer to a wire rack to cool, or serve warm.

9. Chocolate orange pots

Why the chef loves it? "Made with tofu, which is high in protein, low in saturated fat and a great source of calcium and phosphorus, both of which make for strong and healthy bones, this sweet treat is definitely one to add to your repertoire."

Serves 6 | Takes: 12 minutes | Protein: 8.4g | Fibre: 0.3g

Ingredients:

• 200g pitted Medjool dates
• 20g blanched hazelnuts
• 300g silken tofu
• 4 tablespoons cocoa powder
• 1 orange
• 6 heaped tablespoons Greek or plant-based yoghurt
• seasonal fruit, such as oranges, cherries, strawberries, raspberries, to serve

Method:

1. In a bowl, just cover the dates with boiling kettle water and leave to soak for 5 minutes, then drain. Toast the hazelnuts in a small frying pan until lightly golden, shaking regularly, then crush in a pestle and mortar until fine.
2. Put the dates in a blender with the tofu and cocoa. Finely grate in the orange zest, squeeze in the juice, add 1 ice cube, if you have it, and blitz until super-smooth, stopping to scrape down the sides with a spatula a few times.
3. Decant the mixture between little pots, glasses or cups, and either eat right away, or cover and stash in the fridge until you want them (up to 3 days). Serve each pot with a spoonful of yoghurt, a sprinkling of crushed hazelnuts and some extra fruit, of your choice.

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Once upon a time, being "healthy" meant eating your greens and getting eight hours of sleep. Now, somewhere between our third coffee, a restless night's sleep, and that 7 am Pilates class we definitely booked with good intentions, wellness has quietly become a data sport. Now, being the epitome of health involves a ring, a watch, three apps, and a mild panic when the numbers waver.

With more than 5.5 million Oura rings sold worldwide and counting, wearable tech has become the ultimate wellness flex, promising insight, optimisation, and control. Suddenly, it’s not enough to feel tired or stressed; we want proof. One 2025 survey found that a whopping 60% of UK adults now own at least one wearable, with many reporting improvements in exercise, sleep, or overall lifestyle as a result.

But let's be clear here - these devices aren’t crystal balls. Yet, with the wearable industry set to surpass $13 billion this year, the devices are becoming less of a trend and more of a shared language, with all of us attempting to understand our bodies that little bit better.

The real question isn’t whether wearables work, but how to use them without losing our intuition (or our minds). Choosing the right tool for what we actually want, reading data without panic, and letting it support - not replace - the instincts that guided human health long before apps ever did is the goal here.

So, without further ado: keep scrolling for your ultimate guide to tracking your health without obsession. We've spoken to some of the best experts in the industry to get their take, and they've offered some excellent, robust tips. Don't miss our guides to the best fitness trackers, best fitness rings, best Garmins, and best Fitbits, while you're here - and happy tracking.

Keen to know how to track your health? We quizzed world renowned experts

Do Wearable Health Trackers Actually Work?

Before we get into what to do with all this data, it’s worth grounding ourselves in what they can - and can’t - measure. According to exercise physiologist, Dr Katie Hesketh, the value of wearables lies less in precision and more in long-term patterns. “Accuracy varies hugely by device, sensor, and activity,” she explains, “but generally, wearables are good at measuring heart rate, steps, and total sleep.”

​And distinction matters here. A 2025 study comparing consumer trackers with clinical tools, such as ECGs and sleep lab testing, show that wearables capture the broad strokes well, with many devices detecting sleep versus wake with over 90% accuracy.

“Long-term trends are more meaningful than daily data points,” Dr Hesketh explains. "Stress, illness, alcohol intake, travel, menstrual cycle phase, and training load all influence metrics such as heart rate, HRV, and sleep. A single ‘bad’ day rarely means anything - but consistent shifts over time can tell a far more useful story."

One important PSA, readers: your wearable is not a doctor. It is, however, very good at spotting trends over time. Fit, skin contact, temperature, movement - even a sneaky software update- can nudge the numbers, so don’t spiral over a single off day.

How Accurate Is Your Wearable, Really?

Before your wearable starts handing out scores, it’s worth knowing what it can realistically measure, and where the numbers need a pinch of salt. Here’s the lowdown.

Sleep

What’s reliable: According to sleep scientist, Dr Sophie Bostock, the most reliable metrics from a device are total sleep time and consistency. Most wearables track when you fall asleep, wake up, and how regular your pattern is.

What's less so: Sleep stages. Dr Bostock states that even the better devices only achieve "fair to moderate" agreement with polysomnography, the gold-standard sleep lab test.

Why obsessing can backfire: Focusing on a single "bad night" can increase sleep anxiety, known as Orthsomnia. "While wearables have a high sensitivity for detecting sleep, they often overestimate sleep when you're lying still. Look at trends over time rather than individual nights - the most important metric is how you feel and function the next day."

Recovery

What it's based on: Sleep, resting heart rate, and any recent activity you've done.

When it's useful: Any devices that measure recovery are particularly good during high-load periods: heavy training, disrupted sleep, travel, or illness. As Dr Hesketh notes, "Recovery scores work best when interpreted alongside how you feel, recent training load, motivation, and performance. They should guide small, flexible adjustments, not dictate all-or-nothing decisions."

​When to ignore: Single-day scores are noisy, influenced by stress, alcohol, menstrual cycle, hydration or illness. Dr Hesketh advises not to outsource your decision-making entirely to the number, but to use it as a tool in your bigger health picture.

Heart Rate Variability (HRV)

What it measures: As cardiologist, Dr Nabila Laskar explains, "HRV isn't a marker of heart health, but of nervous system regulation. Higher HRV is generally associated with better recovery and physiological resilience, while lower HRV can be seen with stress, illness, poor sleep, hormonal changes, or heavy training load."

Why it fluctuates: According to Dr Nabila and as above, HRV is highly sensitive, which is why she stresses that trends matter more than single readings.

Circadian Rhythms & Energy Cycles

Why timing matters: Eight hours of sleep doesn't always feel the same. That's because your internal clock influences when sleep, work, and exercise feel most natural, and when they don't.

How wearables estimate it: By analysing sleep-wake patterns to suggest energy peaks.

Limits: Dr Hesketh warns, "There's limited research to support scheduling exercise, work, or sleep strictly based on wearable energy data. These metrics are best used to raise awareness, spotting trends like fatigue during heavy weeks, rather than driving rigid behaviour."

The part worth remembering is: wearables are tools, not rule makers. They are amazing at showing us trends and prompting reflection, but they cannot replace intuition. Long-term patterns matter far more than daily numbers - that's where their real value lies.

Are Wearables Worth It For You? Here’s How to Choose

Now, it wouldn’t be the smart girls’ guide without giving you options. After chatting with the experts, we’ve hand-selected the devices that best suit different lifestyles, goals, and personalities.

For the One Who’s Cautious About Their Sleep / Circadian Rhythm

For the One Who Wants to Monitor Heart Health & Training Load

For the One Who Wants to Track Their Menstrual Cycle

Bottom Line... Use Your Wearables, Don't Let Them Use You

What we’ll never underestimate: good sleep, a balanced diet, movement, and actually taking the time out to recover. If we’ve learnt anything from the experts, it’s this - think of your wearables as helpful sidekicks: they can point out patterns and nudge reflection, but they shouldn’t rule the roost. As Dr Strömmer advises, “Health tracking is most powerful when it helps you understand your own patterns - how your body responds to everything, not just how it compares to a generic average.”

​In the end, intuition still wins. You know when your body needs rest, when stress is knocking at the door, or when it’s time to push harder. Let the data inform your choice, not replace it. Wearables can be your guide, your mirror, or even your motivator - but never your boss.

For more content on wearables, don't miss our guides on the best fitness trackers tested by our editors, the best Garmin watches, and the best fitness rings to buy.

SHOP THE ACCESSORIES THAT ELEVATE YOUR WEARABLES

If 2025 was all about protein, 2026 is set to be the year of fibre. You might already have noticed your algorithms skewed more towards fibre in the past couple of months, and trust us: this is one social media trend worth taking note of.

Far from being a passing craze, this one's got legs. Fibre is essential for overall health and wellbeing, with studies (such as this one, published in The Lancet) consistently showing a link between adequate fibre intake and a reduced risk of all-cause mortality, lowering our chances of developing coronary heart disease, stroke, type 2 diabetes and colon cancer.

Not only this, a 2022 study shows that fibre also protects the brain, reducing the incidence of dementia and even improving cognitive function. Despite this compelling evidence, however, most of us simply aren't eating enough of the stuff.

"Fibre quietly underpins both gut health and metabolic health," shares Emma Bardwell, registered nutritionist, health writer and author of The Fibre Effect. "It’s one of the few nutrients linked to benefits across almost every body system, yet it’s still the one we’re most likely to neglect."

And we're not just falling a bit short, here - according to government data, 90% of us aren't hitting our daily fibre goals (it's advised all adults consume 30g per day), putting us at greater risk of developing bowel cancer and other diseases.

So, it's about time that fibre hit the headlines, and when I was asked to try upping my intake for a month, I couldn't have been more intrigued. Would fibremaxxing be the wellbeing boost I needed? Keep scrolling to find out, but in the meantime, you might be interested in our guides to fibremaxxing, the 30-30-30 gut health method, and the tell-tale signs of an unhealthy gut. Keen to know the science-backed gut health hacks to incorporate daily, plus whether you should take probiotics? We've got explainers on those, too.

I tried Emma Bardwell's fibre challenge for a month, with the aim of hitting 30g a day - my review

What is fibre, and why is it so important?

Ok, so we've established that fibre is great, but what exactly is it? Fibre is actually a catch-all term for a number of different substances. It used to be known as 'roughage', and had the reputation of being a husky, bran-like grain mostly found in breakfast cereals (millennials might remember being served All-Bran for breakfast!)

There are two main types of fibre, soluble and insoluble, and we need to consume both of these every day, since our bodies can't store them.

"Fibre is the part of plant foods that we can’t digest or absorb, but that doesn’t mean it’s not doing anything - quite the opposite," explains Bardwell. "Some types of fibre pass through your gut largely intact, helping to bulk up poo and keeping you regular (this is mostly insoluble fibre), while other types of fibre (prebiotics and soluble fibre) are fermented by gut bacteria and turned into by-products called short-chain fatty acids.

"These compounds help maintain the gut lining, regulate inflammation, and even influence metabolism and appetite hormones like GLP-1. We now know that fibre isn’t just about digestion; it plays a starring role in immune health, weight management, blood sugar balance and long-term disease prevention."

What are the benefits of fibre?

While we've touched on the broad benefits of a fibre-rich diet above, let's dig into the details.

1. It enhances overall health and wellbeing

"A higher fibre intake is consistently linked to better health outcomes across the board," says Bardwell. "Large population studies show that people who eat the most fibre have a significantly lower risk of heart disease, type 2 diabetes and bowel cancer. One well-known analysis found that every 10g increase in daily fibre intake is associated with around a 10% reduction in all-cause mortality."

Sounds pretty convincing to us.

2. It's great for gut health

"On a day-to-day level, fibre helps you feel fuller for longer, quashes cravings, supports more stable blood sugar levels, and feeds beneficial gut bacteria, which are increasingly linked to everything from weight regulation to mental health to better skin and more stable hormones," notes Bardwell.

3. It's quietly brilliant for hormones

"High-fibre diets are linked to better blood sugar regulation and improved insulin sensitivity, which matters hugely for energy, mood and hormone balance, particularly in perimenopause and menopause," shares Bardwell. "Fibre also helps the body excrete excess oestrogen via the gut, which is one reason higher fibre intakes are associated with a lower risk of hormone-related conditions and can potentially help with symptom management when it comes to conditions such as PCOS and endometriosis."

How much fibre should we really be eating?

In the UK, adults are advised to aim for around 30g of fibre per day, but most people are falling short by a long way, averaging closer to 18 to 20g - and women are consuming less than men, according to Bardwell.

However, while we should absolutely focus on eating enough, it's important not to get too hung up on the stats.

"Rather than fixating on hitting a precise number at each meal, I encourage people to think about fibre as something to include consistently across the day," Bardwell shares. "Spreading intake out supports digestion and helps avoid potential side effects. If you're not sure where to start, try fibre stacking, which is essentially adding fibre into your meals in small increments.

"Think about adding a tablespoon of chia seeds (5g) and a tablespoon of ground flax (5g) into your porridge. Try a couple of kiwis, a large pear or a small bag of popcorn as a snack (5g each), and a sweet potato (5g) for dinner, served with 80g frozen peas (5g). When you break it down this way, it feels much less daunting and also encourages plenty of diversity, which your gut microbes thrive on."

I hit my fibre goals every day for a month - and I feel better than ever

Weeks one and two

Having done my research, I was keen to get started on my fibre challenge - but I'll admit, I was concerned about having to radically change my (already pretty healthy, IMHO) diet. The good news, though, is that boosting your fibre intake doesn’t require a complete diet overhaul - in fact, the experts agree that simple tweaks are more effective (and sustainable) than huge changes.

That being said, I started the trial right at the beginning of January, when my gut was not thanking me for a couple of weeks of richer-than-normal foods and a little more alcohol than I'd usually consume.

So, for the first week, I took things pretty gently, focusing more on adding things into my meals, rather than swapping or removing items entirely (except the mince pies - they're off the table until November!)

Thankfully, gone are the days when fibre meant boring brown roughage. For me, boosting my intake looked like adding a teaspoon of bran into my morning porridge oats, and chucking a handful of pomegranate seeds on top for good measure, which was so easy and honestly, tasty too. For days when I was on the go, I made sure I grabbed some kind of chia pudding on the run.

And I discovered these are all things that Bardwell loves, too. "The best fibre sources are often the simplest ones," she tells me. "My fibre heroes include chia seeds, which are tiny but mighty, and oat bran, which has almost three times more fibre than regular oats and is great for lowering cholesterol, too."

My lunches didn't need to change much either, but I made sure to include plenty of raw veggies with hummus, and I topped everything (and I mean everything!) with a medley of seeds, which added a gorgeous savoury crunch to my meals as well as boosting their fibre content - win, win.

“Increasing your fibre isn't just about swapping – adding is just as powerful," shares Dr Corinna Chidley, senior lecturer in health and performance nutrition at the University of Derby. "Toss a handful of seeds or nuts into your breakfast bowl, smoothie, or salad for a fibre boost plus healthy fats for a double win. Beans, lentils, and pulses are also fibre-rich heroes. If you’re cooking a curry, stir in a tin of chickpeas, or if making a bolognese, try adding green lentils alongside or instead of the mince."

My first fortnight takeaways? While I didn't notice any real changes in my digestion, I was surprised to find that I wasn't at all bloated, which had been one of my fears when I started out. Bardwell reckons this is likely because my diet was pretty fibre-rich already, but if this is a concern of yours, her advice is to take things slowly.

"It’s important to increase fibre intake gradually, especially if your current intake is low," she says. "Jumping straight from low to high fibre - especially with foods like beans - can cause bloating and discomfort, but this usually settles as the gut adapts."

Weeks three and four

By week three, I was confident in my approach and was enjoying a bit more variety in my meals, as I concentrated on adding plenty of fruits and/or veggies to all my plates. As for calculating exactly how much fibre I was eating, I took Bardwell's advice and tried not to focus too much on the numbers; rather, I aimed for variety.

Fortunately, it turns out, this is exactly what we should be doing.

"What’s particularly interesting is that variety matters as much as quantity," notes Bardwell. "Eating a wide range of plant foods helps support a more diverse gut microbiome, which is linked to better metabolic and immune health."

And I did notice some small changes this week. I felt fuller after my meals and didn't feel the need to snack around 4 pm - although I did try a few fibre-rich bars, and they were a resounding no from me. They felt heavy and over-processed.

My energy felt more stable, too - something I've been struggling with for a while, but I wasn't sure how much of this was down to diet, and how much to my usual monthly fluctuations, but ultimately, it was a positive.

By the end of the month, it's become second nature for me to add extra nuts, seeds, beans and veggies to all my meals. As a certified chickpea addict, I have to say, this wasn't difficult, but if you're not used to legumes, add them in slowly and make sure you're drinking plenty of water, too.

As for whether I'll continue with my 30g a day habit? It's a resounding yes from me, not only because I know I ought to, but genuinely because I loved it.

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We used to think that it was only genetics and childhood experiences that shaped the health and function of our brains. As for the idea that what we eat could influence our grey matter? Well, that wasn't even considered.

Fast forward to 2026, however, and brain-tailored nutrition is the buzz phrase on every wellness expert's lips. The idea of cognitive fitness is huge, right now, as we become ever more aware of how intricately connected our bodies and minds are.

But it's fair to say that, for the average person (which we very much consider ourselves to be!) neuroscience is complicated. It's easy to feel baffled by the jargon and overwhelmed with the advice, meaning we either do nothing at all about brain health or we go completely the other way, trusting what we're told so much that we're a walking cocktail shaker of supplements and greens powders.

If you're just dipping your toes tentatively into the world of cognitive fitness and brain-tailored nutrition, it can be mind-boggling - but we're here to help. Here at MC UK, we're committed to championing simple tweaks to wellbeing over fancy or expensive lifestyle overhauls. And, when it comes to brain health, less really is more - it's about going back to basics and the pillars of wellbeing: sleep, diet, movement, and connection.

And this is backed by science, too: studies (such as this research, conducted by University College London) show that, for example, the cognitive boost from exercise can last up to 24 hours post-workout, while further research (like this study, published in the journal Nature, undertaken by researchers at the University of Warwick) points to the power of a healthy, balanced diet when it comes to brain health, cognitive function and mental wellbeing.

With this in mind, we've turned to a team of trusted experts to share their top tips for boosting cognitive fitness via simple, no-nonsense methods that really work. And, if learning more about brain health is on your agenda, do take a look at our guides on how to train your brain to enjoy exercise (yes, it's possible!), the truth about Lion's Mane gummies for brain health and find out how one Health Writer got on when she tried a Mel Robbins' weekly "brain dump", here.

Brain-tailored nutrition and cognitive fitness are 2026's hottest wellbeing trends - here are expert-approved ways to boost yours today

What is cognitive fitness?

If you're new to the term, cognitive fitness might sound intimidating - but the principle is quite simple.

"Cognitive fitness refers to how well the brain functions day to day, including memory, focus, mental clarity, learning, mood regulation and resilience to stress," explains Lucy Francis, nutritional therapist at Wild Nutrition. "Similar to physical fitness, it is influenced by lifestyle factors such as nutrition, sleep, movement, stress and stimulation, with the potential to be supported and improved over time."

What is brain-tailored nutrition?

So far, so straightforward - but what about brain-tailored nutrition? Before we lose you, it's not all science and oily fish (although both of these are great!)

"Brain-tailored nutrition is about providing the brain with the specific nutrients it needs to function optimally," shares Francis. "This includes nutrients which support neurotransmitter production, blood flow, a reduction in oxidative stress and the structure of brain cells, such as omega-3 fatty acids, B vitamins, polyphenols, minerals and antioxidants. Supporting gut health is also key, as our gut influences various brain-signalling pathways."

Who can benefit from brain-tailored nutrition?

"Cognitive fitness matters for everyone, but certain groups may notice the benefits of brain-tailored nutrition and wellbeing factors more than others," explains specialist registered dietitian and author of How Not To Eat Ultra Processed, Nichola Ludlam-Raine, telling MC UK the following groups should sit up and take notice:

• Women (in general): Hormonal fluctuations across the menstrual cycle as well as pregnancy can affect memory, mood, and concentration.
• Menopausal and perimenopausal women: Oestrogen plays a role in brain function, so changes can impact cognition, sleep and mood.
• High-stress professionals and parents: Chronic stress can impair memory and focus.
• Students and young adults: Learning, concentration and mental stamina are key.
• Older adults: Supporting memory, processing speed and long-term brain health becomes increasingly important.

10 ways to boost cognitive fitness and brain health, according to experts

1. Prioritise sleep

Sleep, above (almost) all else, has the most profound impact on our brains. We all recognise the signs of poor quality sleep: above sheer exhaustion, it's hard to focus, decision-making becomes impossible, and we get short-tempered and irritable.

Beyond this, studies show there's even a link between chronic lack of sleep and developing diseases such as dementia.

"Prioritising sleep is critical, as this is when memory is consolidated, and metabolic waste is cleared from the brain," notes Francis.

Furthermore, regular, consistent sleep and wake times help to boost wellbeing.

"Good quality sleep is essential for brain health, and getting natural light exposure, especially sunlight in the morning, helps regulate our circadian rhythm and supports overall wellbeing," agrees Humphreys.

2. Eat regularly (and well)

We get it: nutrition advice is confusing. But when it comes to brain-tailored nutrition, it helps to strip things right back to basics. When we're thinking about boosting cognitive fitness, Ludlam-Raine suggests the following steps:

• Eat regularly: Skipping meals can cause dips in blood sugar, leading to brain fog and poor concentration.
• Balance your plate: Include protein, fibre-rich carbs (wholegrains), healthy fats, and colourful veg or fruit at each meal.
• Choose brain-friendly fats: Consume oily fish (weekly) and walnuts (daily) as well as flaxseeds, chia seeds, olive oil and avocado.
• Include polyphenol-rich foods: Enjoy berries, dark chocolate (70%+), coffee (in moderation if caffeinated), green tea, herbs and spices.

3. Get moving

Moving our bodies in any form is brilliant for both mental and physical health, with studies consistently confirming the neuro-protective effects of working out on brains and cognition.

"Movement is key for brain health and cognitive fitness," says Kirsten Humphreys, nutritional therapist at Bare Biology. "Regular exercise is incredibly important for brain health, particularly things like walking, strength training and building muscle. Muscle mass is strongly linked to long-term brain health, and progressive overload training can be especially beneficial. Some people feel amazing after going for a run; if that works for you, then do that. The best exercise is the one you’ll actually stick to!"

For an extra brain boost, take your workout outside: research shows that exercising in nature can enhance improvements in brain function and cognition even further.

4. Manage stress

Easier said than done, we know, but chronic stress really is the enemy of good brain health. Chronic stress raises levels of the hormone cortisol (our stress hormone), contributing to brain fog, memory problems, and an inability to concentrate, and increasing our risk of developing anxiety, depression and other mental health issues.

"Stress management is also crucial for brain function," says Humphreys. "Practices like mindfulness, meditation or whatever helps you switch off and regulate stress can make a big difference to cognitive function over time."

5. Focus on gut health

We know that gut health and brain function are inexorably linked, via the gut-brain axis, so it makes sense that taking care of our gut will have a trickle-down benefit for our brains, too.

This means focusing on a fibre-rich diet to feed our gut bacteria, alongside incorporating fermented foods, too.

"Supporting your gut is crucial to cognitive health and function," advises Ludlam-Raine. "A healthy gut microbiome communicates with the brain via the gut-brain axis, so make sure to include fermented foods such as yoghurt, kefir and kimchi alongside fibre-rich foods."

6. Stay hydrated

"Hydration is another simple but important factor," says Humphreys. "Making sure you’re drinking enough water supports concentration, energy and overall brain function."

7. Revisit a childhood hobby

Were you a budding pianist? A bookworm? Or perhaps, you loved art or simply doing a jigsaw. Whatever your passion, reigniting it is brilliant for our brains - and this one serves a dual purpose: hobbies are excellent for cognitive fitness, but they also help to reduce stress, too.

"Beyond the wellbeing aspects, cognitive fitness is also about engagement and enjoyment," says Humphreys. "Learning a new language or instrument, studying a new subject, socialising, laughing and having fun all challenge the brain in different ways, and they’re often the things people overlook the most."

8. Be smart with supplements

While we always advocate a food-first approach to nutrition, there is a place for targeted, high-quality supplementation.

"Food provides the raw materials that the brain needs to create neurotransmitters, generate energy and protect brain cells from inflammation and oxidative stress," says Francis. "That said, targeted supplementation can be helpful if dietary intake is insufficient or needs are increased, for example during times of high stress, hormonal transitions or periods of poor sleep - but this should complement, not replace a nourishing diet."

In terms of brain-tailored supplements, you really don't need a medicine cabinet full of pills, potions and powders; a few well-chosen essentials should cover you. "On top of the basics of food-led nutrition, high-quality supplements can be a helpful addition to support brain and overall health," notes Humphreys. "This is especially important where there may be increased demands or nutrient gaps."

Our experts advise considering omega-3, vitamin D, creatine and a broad-spectrum multivitamin, subject to your individual, unique needs.

9. Stick to a schedule

Our bodies and brains thrive on consistency and respond well to routine and structure.

"Consistent routines around meals, our nutritional choices and sleep can help stabilise the brain’s internal rhythms," notes Francis. "This underpins and helps us to maintain focus and energy, both hallmarks of cognitive fitness."

10. Try and cultivate balance

Last but certainly not least, it's not just a cliché to say life is all about balance. Brain health and cognitive fitness are about what you practice consistently over months, and enjoying meals out, rich foods, or a few drinks with friends is as important as any of the other tips above.

"Balance really matters," says Humphreys. "Having fun, laughing, enjoying yourself and building things into your life that bring joy all play a role in supporting cognitive and emotional wellbeing."

Hear, hear.

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Thankfully, the era of drastic New Year, New Me overhauls seems to be finally falling out of fashion, despite the ongoing cultural noise around food and our bodies. As a collective, many of us are pushing back against the toxic messaging long peddled by diet culture, and across social media, there’s a noticeable shift in the goals people are sharing. Most are less about a complete rebrand and more about small, sustainable changes.

Personally, I’ve ditched grand resolutions altogether. Health-related or otherwise. That said, I do like using the turn of the year as a reset point. I am that friend who vision boards, and when it comes to my health, this year for me is all about nourishment. On bidding a final farewell to any lingering voices of restriction, and instead focusing on what I can add into my diet to support my bone health, muscle mass, gut microbiome, skin health and sleep.

Which is exactly what drew me to Jamie Oliver’s two-week January kickstarter.

As one of the UK’s most trusted chefs, Jamie’s food has been a constant backdrop to my life (and I expect most of yours). From his school dinner campaign to family meals we cooked from stained cookbooks, his recipes have always felt comforting, homely, and never as though they veer into restriction. So when I spotted that his latest cookbook, Eat Yourself Healthy (launched September 2025), opens with a two-week kickstarter meal plan, it felt like a refreshingly sane way to approach January.

Developed alongside a supporting TV series, which featured leading dietitians and nutritionists, including Dr Megan Rossi, Dr Emily Leeming and Professor Sarah Berry, the recipes in Eat Yourself Healthy focus on gut health, sleep, skin and mood, using diverse, often plant-forward, ingredients.

For the last two weeks, I’ve been putting the recipes to the test, and have been genuinely impressed by how it’s left me feeling.

For my honest thoughts, keep scrolling. And if expert-led nutrition content is your thing, don’t miss our guides to fibremaxxing, mindful eating, intuitive eating and the inflammation diet. Plus, we’ve got healthy breakfast ideas, healthy snack ideas, healthy smoothie recipes, and what to eat after a workout - so you can start 2026 feeling your very best.

Looking For A New Year Reset That's Anything But Restrictive? I Tried Jamie Oliver's Two Week January Kickstarter - And Have Some Thoughts

What does Jamie Oliver’s 2-week January kickstarter involve?

In simple terms, the kickstarter is a two-week meal plan.

Laid out across two double-page spreads at the front of Eat Yourself Healthy, it maps out 14 days of breakfast, lunch and dinner, with page numbers provided so you can easily jump to each recipe.

The goal, explains Rozzie Batchelar, Senior Nutritionist at Jamie Oliver, is to help more of us reach our seven-a-day.

Yes, you read that right. While UK guidelines still promote five portions of fruit and veg, research suggests there’s no meaningful reduction in many diet-related diseases, such as certain heart diseases, strokes and certain cancers, until we’re eating closer to seven to ten portions daily. Our minds benefit too, because another study from the University of Warwick found that mental well-being and happiness peaked when participants were eating 7 portions of fruit and veg per day.

The kickstarter recipes are also designed to help you meet daily fibre and protein recommendations; nutrients which research consistently shows are essential for satiety, blood sugar regulation and energy stability throughout the day. “We've made sure there is a balance of the food groups each day, to ensure we're giving our bodies all the nutrients they need to thrive and stay healthy,” says Batchelar.

Vegetarians (myself included) are well catered for, too. Whenever a meat-based dish appears, there’s a clear veggie alternative alongside it.

Crucially, Batchelar is clear that this isn’t a diet. “The idea is to inspire people with colourful, nutritious and delicious recipes, and to demonstrate how these can be put together across a week or two to achieve balance and variety,” she explains.

What are the benefits of following Jamie Oliver’s 2-week January kickstarter?

1. You’ll meet your daily fibre target

If fibremaxxing has taken over your social feeds, there’s a reason. UK government data suggests that 96% of adults and teenagers aren’t hitting the NHS-recommended 30g of fibre per day.

That shortfall was front of mind when developing the kickstarter, says Batchelar. “We wanted to demonstrate how to achieve 30g of daily fibre across a week, mostly through clever swaps and hacks.”

For dietitian and gut-health scientist, Dr Megan Rossi, who helped inform the recipes in Eat Yourself Healthy, this focus on adding in rather than cutting out is where many other January plans miss the mark. “Cutting out core plant foods can negatively affect the gut–brain and gut-metabolism connections,” she explains. "When our gut microbes are properly fed with fibre, almost every organ in the body benefits."

There are hormonal perks, too, particularly when it comes to GLP-1, the hormone targeted by many weight loss drugs. “When our gut microbes are fed with fibre, the body naturally produces its own GLP-1 hormone, which supports appetite regulation and metabolic health in a sustainable, science-led way,” says Dr Rossi.

2. You’ll break out of a recipe rut

Most of us rotate the same handful of meals on repeat, and who can blame us? It’s efficient, but that doesn't mean it's optimal for gut health. Our guts thrive on diversity, which means squeezing in as variety when it comes to the colours and food groups we're eating really matters.

“I always say the more the merrier when it comes to the variety of plants on your plate,” women’s naturopathic nutritionist Jessica Shand previously told Marie Claire UK. “Building half of your plate from colourful plants at most meals is always a good idea because the more colour, the more fibre.”

“We also know that we're not great at getting our omega-3 in this country,” adds Batchelar. Guidance from the British Dietetic Association recommends two portions of fish per week, one of which should be oily. For vegetarians, omega-3s can come from seeds, nuts and oils, all of which feature heavily in the kickstarter.

3. It’s budget and time-friendly

Healthy eating has long carried a reputation for being expensive, especially compared to fast food or ultra-processed convenience options. The kickstarter challenges that assumption.

“I want to prove that good nutrition can be simplified, achievable and empower you to make something that’s often quicker, cheaper, healthier and tastier than a takeaway, putting you in control of your own health,” says Oliver.

Batch cooking and leftovers are built into the plan, Batchelar adds. “All the recipes include batch cook elements and leftovers, meaning you can get ahead if you don't have time to prepare food each day.”

Who will the two-week kickstarter work best for?

Practically speaking, the plan is designed for two people, with portion adjustments for children included. Vegetarians are catered for throughout, and there are suggested swaps for gluten- or dairy-free diets.

Psychologically, though, Batchelar says it’s for “those who want to make a positive change to their diet, but don't know where to start, and for those who are looking for some inspiration when it comes to preparing nourishing food.”

If you’ve ever found yourself mentally exhausted by trying to balance taste, fibre, protein and portion size, especially at the end of a long day, the appeal is obvious. Having someone else take care of the thinking is, frankly, a relief.

3 Jamie Oliver January kickstarter recipes to try this month

1. Smoked salmon and rye omelette (serves 1)

Ingredients

• 1 thick slice of rye bread (50g)
• 2 medium eggs
• 80g baby spinach
• 50g smoked salmon
• 1/2 a lemon
• 1 heaped tablespoon cottage cheese (30g)
• a few chives

Method

1. Put a large non-stick frying pan on a medium-high heat, finely crumble in the rye bread and spritz with olive oil. Add a sprinkle of black pepper and cook until crispy, while you whisk the eggs together in a bowl. Spoon out half the crispy crumble for garnish, leaving the rest in the pan.
2. Add the spinach to the pan, stir until wilted, then turn the heat off. Pour in the beaten eggs and gentle swirl to cover the base - they'll cook in the residual heat of the pan. Tear over the salmon, finely grate over the lemon zest, sprinkle over the reserved crumbs and dot over the cottage cheese.
3. Finely chop and scatter over the chives, then slide the omelette on to your plate and roll it up. Serve with a wedge of lemon.

2. Spring soup and ricotta toasts (serves 4)

Ingredients

• 2 leeks (300g)
• 1 x 285g jar of artichoke hearts in oil
• 320g frozen peas
• 320g frozen broad beans
• 1 big bunch of mint (60g)
• 250g ricotta cheese
• 20g Parmesan cheese
• 1 lemon
• 4 slices of wholemeal sourdough bread
• dried red chilli flakes

Method

1. Trim the leeks, then halve lengthways, wash, slice and place in a large deep non-stick pan on a medium heat. Halve and add the artichokes, along with 2 tablespoons of oil from their jar. Cook gently for 15 minutes, or until the leeks are soft and sweet, stirring occasionally. Boil the kettle.
2. Add the peas, broad beans and 1 litre of boiling water, then turn the heat up and bring to the boil while you pick and finely chop the mint leaves. Stir them into the pan, then blend half of the soup, either removing to a blender or in the pan with a stick blender, and stir it back through the rest for a creamier texture. Season to perfection and leave to simmer.
3. In a bowl, beat the ricotta with the finely grated Parmesan and lemon zest, season to perfection and loosen with a little lemon juice, to taste. Toast the bread, then spread 1 heaped tablespoon of the ricotta mixture across each toast, stashing the rest in the fridge for another meal (it will keep for up to 3 days). Add a pinch of chilli flakes to each toast, then portion up the soup and serve with a lemon wedge for squeezing over.

3. Aubergine involtini (serves 2)

Ingredients

• 2 aubergines
• 1 bunch of basil
• 1 x 400g tin of borlotti beans
• 100g ricotta cheese
• 20g Parmesan cheese
• 1 lemon
• 2 cloves of garlic
• 2 heaped teaspoons baby capers in brine
• 1 pinch of ground cinnamon
• 2 x 400g tins of plum tomatoes

Method

1. Preheat the oven to 180°C. Put a large non-stick ovenproof frying pan on a high heat. Slice the aubergines lengthways 1cm thick, then dry fry and soften, in batches, for 2 minutes on each side, then remove to your board.
2. Meanwhile, pick a few nice basil leaves and reserve in a bowl of cold water; then put the rest, stalks and all, into a food processor. Drain and add the beans, add the ricotta, then finely grate the Parmesan and lemon zest, squeeze in the juice and blitz to combine, then season to perfection.
3. Once all the aubergines are done, add 1 tablespoon of olive oil to the empty pan. Peel, finely slice and add the garlic, along with the capers and cinnamon. Fry for 2 minutes, then tip and crush in the tomatoes.
4. Divide and spread the ricotta mixture between the aubergine slices, then roll them up and nestle them into the sauce. Transfer to the oven to cook for 30 minutes, or until golden and bubbling, then scatter over the reserved basil leaves. Nice with crusty wholemeal bread for mopping up the sauce.

I followed Jamie Oliver’s January kickstarter for the first two weeks of 2026 - and was shocked by how easy and delicious the recipes were

Week one

I started the kickstarter genuinely excited. I’d been flicking through the recipes over Christmas and had already flagged a few favourites. It was a refreshing departure from the guilt-heavy January language I grew up with - no talk of ‘getting back on track’, detoxing or banning chocolate. Instead, golden cheese and jammy berry breakfasts, warming mushroom hotpots, and generous traybakes had my whole family keen to get involved.

Not having to decide what to cook each night was another win. With the back-to-work rush looming, it removed one more decision from an already long to-do list.

I did one main food shop ahead of starting (usually my least favourite part of following a plan), but the ingredients were refreshingly unfussy. A pot of ras el hanout was about as exotic as it got (and yes, you can get it in Sainsbury’s).

I’m also not a natural recipe follower, yet even I found these easy to stick to. Most dishes follow a prep phase, a ‘chuck it all in’ moment, then a stir-and-serve finish, all of which is ideal for distracted, time-poor cooks (yes, I’m talking to myself here).

My standout from week one was the spring soup with ricotta toast (sadly, the picture wasn't as nice as the one of the above veg casserole, which was also delicious). We had it for dinner, then reheated leftovers for lunch the next day, which tasted arguably even better. The portion sizes felt broadly accurate, though we often made extra intentionally. One small note: some sides (like spreads) are generous, so if food waste is a concern, it’s worth eyeballing quantities as you go.

Week two

Week two brought more favourites, including a hearty veg casserole and the steamed veggie buns. The buns were the most technically challenging recipe we tried (can you tell I watch Bake Off?), but I loved being nudged out of my usual cooking comfort zone and trying techniques I wouldn’t normally attempt.

Mealtimes also became more social than usual. Cooking together, sharing opinions and eating without screens have genuinely meaningful benefits, which all of us felt.

Breakfast was another valuable shift for me. Left to my own devices, I’m prone to skipping it and wondering why my energy crashes mid-morning. But having it built into the plan (often overnight oats prepped the night before) kept me consistently satisfied and focused until lunch.

As the two weeks came to an end, I wasn't ready to give up on the recipes in Eat Yourself Healthy, and I already have my eye on a number of others I want to try, which weren't in the two-week kickstarter. I never once felt restricted, never went hungry, and, if anything, my diet felt richer and more interesting than before. I also consistently went to bed feeling comfortably, rather than overfull, which contributed to consistently restful nights' sleep.

I also saw changes to my skin throughout the two weeks. I'm prone to breakouts, especially in the winter and around the festive season. But thanks to the added fibre feeding the microbes which govern the gut-skin axis, my skin was noticeably brighter and less inflamed.

The two-week kickstarter certainly didn’t feel like a diet, and it seems that my whole body benefited. I’ll happily keep cooking from the book, and if you’re stuck in a food rut, I’d recommend it without hesitation.

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Christmas is officially over for another year, and while for many of you, the next few days may be all about leftovers, Quality Street, and relaxing with your family (which is a totally valid way to spend your Christmas break, FYI), for others, it's a great opportunity to reset, start incorporating on more nutrient-dense meals again, and get their bodies moving.

While the wellness world is defined by a handful of standout trends year in, year out - some genuinely helpful, others... not - fibermaxxing was one of the words on everyone’s lips (quite literally) for 2025, cropping up alongside electrolytes, anti-inflammatory eating, and GLP-1 injections.

The trend first made headlines over the summer and, unusually for something born on social media, it’s stayed firmly in the conversation ever since. The reason? It actually makes sense. Even more compellingly, fibremaxxing has earned the seal of approval from a growing number of nutritionists - a rarity in an industry often dominated by quick fixes and bold claims.

Back in August, I unpacked the trend with the help of leading dietitians specialising in gut health, and I haven’t stopped thinking about it since. As a vegetarian and someone who’s dealt with IBS symptoms for years, their words struck a chord. Yes, I eat plenty of plants, but a closer look revealed a less virtuous truth: it was largely the same handful on repeat.

So, last month, I decided to put fibermaxxing to the test once and for all, to see what it could really do for my digestion and energy levels. Armed with high hopes and a fridge stocked with colour, here’s how I got on.

And if improving your gut health is your goal, check out what nutritionists have to say about the 30-30-3 method and whether you need probiotics. Plus, two industry-leading experts share the winter nutrition trends to try, and the ones you can ignore. We've also got guides to nutritionist Em English's tried and tested health hacks and expert-approved healthy breakfast ideas, healthy snack ideas, and healthy smoothie recipes, here.

Two Weeks Of Fibermaxxing Boosted My Energy And My Digestion - And Proved Easier Than I Thought

What is fibre?

Found in a huge array of foods, from beans and lentils to oats, peas, berries, avocados and apples, fibre is “the part of plant foods your body can’t fully break down,” says dietitian Josie Porter.

And whilst it sounds like that would be a bad thing, Porter says that’s exactly why it’s so good for you. Because whilst we might not be able to break down the fibre, the good bacteria living in our gut feed on it. And it’s these very bacteria which “produce the compounds that reduce inflammation and keep our gut lining healthy,” says Porter.

So, you see, fibre really is the fuel behind a healthy gut. You can easily identify fibrous foods by splitting them into six groups: vegetables, fruits, nuts and seeds, herbs and spices, wholegrains and legumes. Known as the "super six", the foods in these groups contain the fibre our body needs to function.

Why is fibre important?

We’ve touched on the role fibre plays in feeding our gut microbiome; the microorganisms living in our large intestine, which digest food, produce vitamins, protect our immunity and influence our brain health through the production of neurotransmitters like serotonin.

Without fibre, none of these essential processes, which underpin our physical and mental health, would be possible, which is why naturopathic nutritionist and women’s hormone specialist Jessica Shand refers to fibre as the scaffolding of a healthy diet. “Whilst protein is essential and has worn the crown in nutrition conversations for a long time,” she says, “it's fibre that has been doing much of the functional work behind the scenes.”

This is echoed in research, too. Large-scale reviews of prospective studies have consistently shown that people who consume higher amounts of dietary fibre (around 25–29g per day or more) have lower risks of cardiovascular disease, type 2 diabetes, colorectal cancer and even all-cause mortality. Researchers believe many of these benefits stem from fibre’s ability to support gut bacteria, regulate blood sugar and reduce systemic inflammation - all key pillars of long-term health.

And fibre plays another crucial role, too. One which Shand says is often underdiscussed in mainstream conversation. “Without enough fibre, we can’t eliminate used hormones efficiently, which means they linger in the body, where they can be reabsorbed by the bloodstream,” she explains. The problem here is that inefficient hormone detoxification can lead to imbalances associated with common reproductive disorders such as PCOS and endometriosis, and can cause disruptions to our metabolism, mood and nervous system.

Is fibremaxxing a good idea? Nutritionists weigh in

By this point, you’re probably gathering that fibre is pretty important. But what about fibremaxxing? The buzzword which took the online wellness world by storm this year it’s all about intentionally increasing your fibre intake to meet or exceed the recommended 30g per day. But do we really need to be doing it?

According to Shand and Porter, the answer is yes. Because whilst “maxxing out” on anything is usually a sign of trouble, the reality here is that most of us in the UK aren’t even reaching 50% of the daily recommended fibre our bodies need.

That gap is well documented. Research from UK institutions, including a recent review highlighted by the University of Reading, shows that average fibre intake among British adults sits closer to 18 to 20g per day, far below the recommended 30g.

The good news? Fibremaxxing doesn’t require any expensive supplements or treatments, which, according to Shand, is exactly why it’s taken off in such a big way. “The idea of packing as many high-fibre foods as possible into your day has caught hold because it’s simple, inexpensive and feels like an easy win,” she says.

She’s right - in a world where it seems a new £40 supplement emerges weekly, the idea that a 40p tin of chickpeas could do wonders for our gut microbiome and metabolic health is refreshing to say the least.

Like all trends, however, both Shand and Porter are quick to remind us to approach fibremaxxing with a nuanced and careful mindset. “More isn’t always better,” says Shand, “especially if you have a sensitive gut or aren’t used to eating high-fibre meals.” That’s why she recommends increasing your fibre slowly and focusing on plant diversity rather than on the numbers.

“The goal is awareness, not perfection,” adds Porter. “Even small boosts to your fibre over time can make a big difference.”

5 ways to eat more fibre, according to a nutritionist

1. Add one plant booster to every meal

Increasing your fibre intake doesn’t have to mean overhauling all of your favourite meals in favour of a plate of vegetables. As Porter explains, it can simply be adding a sprinkle of added plants to things you already know and love.

“Try adding one plant ‘booster’ to each meal,” she says. “This could be a spoon of seeds on your breakfast, or a handful of beans at lunch.”

2. Focus on one meal at a time

Both experts recommend building up your fibre slowly to avoid triggering any bloating or discomfort, which can come from a sharp uptick in fibre.

“Start with one meal type,” suggests Porter. “Try this for one week to see how your gut responds. If it feels good, you can add another meal next week too.”

And as you build up slowly, make sure to match this with plenty of water to keep you hydrated, adds Shand. “Without hydration, it’s a bit like adding more traffic to the motorway without widening the lanes.”

3. Count your plant points

Rather than having to get bogged down in weighing ingredients and reading nutrition labels, which can be time-consuming and triggering for some people, Porter recommends thinking in plant points. “Aiming for thirty different plants a week naturally brings fibre intake up,” she explains, reminding us that having a mix of different plant sources is more valuable than aiming for a specific number.

4. Keep your cupboards stocked with tins

We all know the days when you haven’t made it to the shops and the fridge is looking bare. It’s then that having a cupboard stocked full of beans will come in extra handy. “Stir them into soups, stews, curries, salads or pasta dishes,” says Shand, who says that she adds them to nearly every dish she makes.

5. Choose colours and wholegrains

You may have heard the phrase “eat the rainbow” being bandied around over the years. And when it comes to upping your fibre intake, it’s a great mantra to live by. “The more colour, the more fibre,” says Shand, who recommends building half of your plate with colourful plants.

She also suggests making a direct swap to whole grain versions of foods you already eat, whether that’s bread, pasta or rice, as these tend to have two to four times more fibre than their white, refined counterparts.

I tried fibermaxxing for two weeks. Spoiler: it’s easier than you think

Week one:

As a long-time vegetarian and someone raised by a Greek, plants have always been central to my diet. I try, where possible, to prioritise whole foods and keep ultra-processed options to a minimum.

That said, I’m guilty of falling into a food rut. Life gets busy, the weekly shop becomes habitual, and before you know it, you’re rotating the same four or five meals on repeat.

My fibermaxing experiment, then, wasn’t about hugely ramping up the amount of fibre I ate, but about diversifying the types and colours of plants on my plate each week.

A quick calculation revealed that, pre-trial, I was eating around 15 different plants weekly. Aubergine, pomegranate, berries, pumpkin seeds, butternut squash, rye bread and chickpeas (largely in hummus form) featured heavily, but there was plenty of room to broaden my plant roster, particularly when it came to fruits, nuts, seeds and wholegrains.

To help, I turned to some trusted sources for inspiration: from Emily English’s So Good and Jamie Oliver’s Eat Yourself Healthy to Jessica Shand’s Hormone Balance Handbook, alongside a gut-friendly recipe pamphlet I’d recently received from Mindful Chef. All offered simple, appealing ingredients which I could use to mix things up.

Mindful, too, that sudden dietary changes could unsettle my gut, especially as someone who’s dealt with IBS symptoms for years, I started slowly. For the first few days, I focused solely on breakfast. Some mornings, this meant swapping my usual Greek yoghurt or eggs for porridge topped with almonds, chia and pumpkin seeds. Instead of reaching automatically for blueberries and raspberries, I leaned into seasonality, adding stewed apples and pears, dusted with cinnamon and finished with a drizzle of honey.

Over the weekend, a brunch date provided another opportunity to experiment. My friend and I added avocado and butter beans to our usual eggs and sourdough order - small tweaks that didn’t overhaul the meal, but quickly boosted its fibre content. It’s these easy additions that subtly add up by the end of the week.

Encouragingly, my gut responded well and, if anything, felt more settled than it had in recent weeks. I was also diligent about staying hydrated - something I often neglect, but which the experts repeatedly stressed is essential when increasing fibre intake, as it helps keep everything moving.

Week two:

By week two, I felt confident in my swaps and was averaging around 20 to 22 plants per week. To edge closer to my goal of 30, I decided to focus on making changes to lunch and dinner.

Lunch, historically, has been a bit of a non-event for me. I often lack inspiration: anything too heavy tends to upset my gut, while anything too light leaves me eyeing the snack drawer by 4 pm. I was curious to see whether increasing plant variety might change that.

One day, instead of my usual shop-bought soup, I made my own, knowing I could easily blend in extra vegetables to boost both satiety and plant points. Using butternut squash, cauliflower, turmeric, cinnamon, cumin and sage (herbs and spices count, too), alongside a little honey and coconut milk, I whizzed up a warming soup and served it with wholemeal walnut bread for an extra hit of fats and fibre. Finished with a sprinkle of pumpkin seeds and pine nuts, it was filling, hydrating and packed with at least eight different plants.

As the week went on, I realised just how easy fibermaxxing can be when you simply add one or two new plants to meals you already enjoy. There’s also something fun about discovering new ingredients and recipes - it transforms eating from a mundane task into a more creative, mindful experience. I found myself paying closer attention to the cooking process and the food itself, rather than eating on autopilot while scrolling or checking emails.

My takeaway? Start slow, take it one meal at a time, drink plenty of water, and lean on chefs and food creators you love for inspiration. (And yes, tinned beans and chickpeas will be your best friends. Bold Bean Queen chickpeas are a personal favourite.) Who knew chickpeas could be so creamy?

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Roast turkey served in a puddle of rich gravy. Buttery mince pies between meals. Crackers with cheese and chutney. And endless lucky dips into the open tub of Quality Streets, rummaging to find your favourite flavours. Food is at the very heart of Christmas, with countless traditions centred around sharing beautifully-prepared produce with loved ones.

We rise long before the sun on Christmas morning to skin potatoes for the family roast, and savour leftovers sandwiched between soft slices of bread on Boxing Day. We slurp Bailey’s and flambé sticky Christmas pudding, before saturating it in cream. The subject of food is simply inescapable around Christmas time, which, for those who struggle with food noise, can make this time of year feel quite overwhelming.

Although not a diagnostic term, the phrase is used to describe frequent and intrusive thoughts that people have about food, macronutrients, calories or other food-related decisions – even when they don't feel hungry. “Food noise goes beyond a craving or passing thoughts about foods, but creates a preoccupation that can create a mental load,” explains health psychologist Dr Sula Windgassen. Research shows it's more closely aligned with rumination, which the American Psychological Association Dictionary defines as "obsessional thinking involving excessive, repetitive thoughts or themes that interfere with other forms of mental activity."

We’re not talking about a gentle nudge of hunger. “Many people experiencing food noise are eating enough yet still feel mentally crowded by food-related thoughts,” says psychotherapist and Counselling Directory member Lauren Russell. “It becomes problematic when it starts to dominate attention, trigger guilt or anxiety, or interfere with daily life."

Made popular in 2023, it’s a relatively new term to describe the specific intrusive thoughts people experience surrounding food. There’s not a wealth of data on how many people struggle with food noise, but a recent survey of 2,000 UK adults, conducted by Numan, revealed that nearly nine in 10 people experience it.

Of course, food noise isn’t only difficult to manage around Christmas. However, mental health experts agree that the festive season can be a particularly challenging time of year, when food noise is at full volume. “In my own clinical work, I often hear people say that December is the month they feel they’re constantly ‘mentally negotiating’ with food, even those who generally feel at ease with eating during the rest of the year,” says Russell. “That tug-of-war is rarely about appetite alone. More often, it’s about exhaustion, expectation and feeling emotionally stretched.”

If you are someone who experiences heightened food noise around Christmas, let us first reassure you that you aren’t alone. While there’s certainly no quick and easy antidote, there are methods to turn down the volume - which we cover below. Keen to read more expert-backed nutrition content? Don't miss our guides to Em The Nutritionist's health hacks, plus our go-to healthy breakfast ideas, healthy snack ideas, and healthy smoothie recipes, here.

Ever wondered how to turn down food noise? Your expert led guide

What factors make you more susceptible to food noise?

There are various factors that make you more vulnerable to food noise, according to Dr Windgassen. “It can happen because of an interplay of factors including psychological relationship with food, environmental factors (the emphasis on food around the festive period, for example) and biological factors, like shifts in appetite with hormonal fluctuations, changes in weather, movement and more,” she says. Additionally, food restriction often makes food noise more likely.

Why can food noise be so damaging?

Worryingly, research indicates that, in severe cases, it could impact quality of life, eating behaviours and other medical outcomes. “When food noise takes up too much mental space, it can quietly erode wellbeing,” says Russell.

“People often report increased shame and self-criticism, a growing distrust of their bodies, and a sense that food decisions have become high-stakes moral tests," she continues. "Over time, this can fuel cycles of restriction and overeating, reduce pleasure and presence around meals, and pull attention away from rest, connection and enjoyment, even in people with no history of an eating disorder.”

At best, according to Counselling Directory member Annabelle Hird, food noise can be an annoying distraction from life, reducing productivity and fulfilment. “At worst, it can lead to isolation, as a person might withdraw from social interaction.”

How to turn down food noise, according to top experts

1. Try not to put pressure yourself

Try not to pile pressure on yourself to "fix" your thoughts. This, Russell says, is neither realistic nor necessary. “It’s about turning down the volume,” she says.

2. Eat regularly, even when routines are off

“Key foundations to help with food noise,” says Dr Windgassen. “This includes ensuring regular mealtimes, as much as possible, good hydration and good sleep.” Eating regularly, she says, will help the physiological regulation of hunger. “It will also set you up for optimum ability to work with your mind and emotions.”

“Skipping meals to ‘make up for it’ tends to intensify food focus,” warns Russell. “Regular nourishment reassures the brain that food is available, which often eases urgency.”

3. Let go of all-or-nothing thinking

One meal doesn’t undo your health or your worth, Russell emphasises. “Rigid rules keep anxiety alive; flexibility gives your nervous system some breathing room.”

She advises paying attention to how you eat, not just what you eat. “Slowing down, tasting your food and noticing satisfaction can help the mind move on. Being present/mindful often does what control can’t.”

4. Notice emotional triggers with curiosity, not judgement

If certain foods show up during stress, boredom or loneliness, this is information, says Russell, not a failure.

Dr Windgassen agrees. “Recognising how you are feeling emotionally when you are preoccupied with food can help you to identify a key trigger to food noise,” she says. Boredom, sadness, anxiety, and guilt can all cause rumination on a particular topic, such as food noise.

“Instead, offering an alternative route to regulate these emotions can help your brain recognise an optimum way of managing how you feel that is more appropriate for improving your wellbeing.” She recommends movement, journaling, sitting with your feelings and meditation for regulating emotions.

5. Soften the language around food

“Words like ‘good’, ‘bad’ or ‘naughty’ carry emotional weight,” says Russell. Neutral language, she says, reduces shame and mental fixation.

6. Widen your sources of comfort

If food is doing a lot of emotional heavy lifting, Russell recommends gently introducing other forms of nourishment, such as rest, movement, creativity, connection. “When needs are met elsewhere, food often feels less urgent,” she says.

Dr Windgassen emphasises the importance of getting really clear what, exactly, it is you value about Christmastime, and let this guide you. “Say, for example, having fun with family is what you value most. You can write down a list of ways that you can engage in this over the period so that you can more easily reorient yourself to these options when your mind is focussing on food,” she says. “The more valued options, the more appealing choices your brain has to refocus on.”

7. Consider support if the noise feels stuck

In some cases, food noise is closely linked to past trauma, disordered eating patterns or unmet psychological needs, according to Russell. Working with a therapist, she says, can help untangle these safely and compassionately.

“Food noise isn’t something to defeat; it is an unmet need being communicated,” Russell reassures. “It’s information, a sign that something in you is asking for care, safety or nourishment. When I share this with clients, the response is often relief rather than surprise. Simply understanding that the noise has a reason can soften it.”

When pressure eases, she says, the chatter often fades on its own. “And that, perhaps, is a kinder and more realistic goal than trying to manage Christmas perfectly.”

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As someone who really struggles with sleep (I’m talking frequent 3 am wake-ups and what feels like hours spent tossing and turning), I’m easily tempted by any wellbeing trend that claims to help me get more shut-eye. So, when I came across a viral discussion on Mel Robbins' podcast about the benefits of eating first thing in the morning, and saw Mel Robbins' eating first thing in the morning all over my TikTok FYP, I was instantly curious.

If you’re not familiar with Mel Robbins, she’s a bestselling author and motivational speaker who’s become a huge wellness voice on social media, and MC UK health writers have put some of her well-known hacks to the test - go and check out Mel Robbins' Morning Routine and Mel Robbins' Five-Step Evening Routine.

In this now viral episode - it's currently Apple’s most-shared podcast this year - exercise physiologist and nutritional scientist, Dr Stacy Sims, shared why, for women, eating something within the first hour of waking can help stabilise cortisol levels and anchor your circadian rhythm.

While I do eat breakfast most mornings, I very rarely do so within the first hour of waking, and hardly ever at a consistent time. Mornings in my household are chaotic with three children, so by the time I do sit down to eat, I’ve usually been awake for hours.

So I decided to put the advice to the test. For one week, I committed to making time to eat within 30 to 60 minutes of waking up, and at the same time each day, to see whether this small shift could improve my sleep, energy and stress levels. It's fair to say I didn't expect to see such a difference. Keep reading to find out why. For more expert-led nutrition advice, don't skip our selection of the best Em The Nutritionist health hacks and nutritionist-approved Glucose Goddess recipes, or our guides to healthy breakfast ideas, healthy snack ideas, healthy smoothie recipes, here.

Mel Robbins Swears By It - So I've Been Eating First Thing In The Morning and, Wow

What does the Mel Robbins' eating first thing in the morning hack entail?

The principle for this morning nutrition routine is simple: eat something within 30-60 minutes of waking, ideally at the same time each morning, to help your body feel more regulated throughout the day.

In the viral podcast episode, Dr Sims explains that eating an early meal acts as a kind of "reset" for your internal clock. Our circadian rhythm - the body's natural 24-hour clock that controls everything from energy levels to hormone release - relies on cues such as light, movement and fuel to stay in sync.

The idea is that eating soon after waking provides the first clear signal to the body that the day has begun. Aiming to have your meal before caffeine, and as consistently as possible, can help reinforce these internal rhythms. For me, that's a big shift - it's pretty much unheard of to think about eating before I've had my first morning cuppa, so I knew this was going to be one of the biggest challenges for me when I tried the eating first thing in the morning hack.

Research also shows that eating earlier in the day is linked to more metabolic outcomes compared with those who delay eating until midday. On the podcast, Dr Sims recommends trying to stick to a window between 8 am to 6 pm.

Dr Maja Schaedel, co-founder & director of The Good Sleep Clinic, stresses that consistency is key when it comes to early eating. "Having breakfast at the same time does help synchronise metabolic processes with your natural rhythms, but this benefit disappears if you're sleeping erratically, staring at screens late at night, or drinking coffee at 4 pm."

What you eat doesn't have to be complicated - Bethany Francois, specialist eating disorder dietician, recommends focusing on fibre, protein, wholegrains and healthy fats. "Wholegrains provide a slower release of energy, improve satiety and regulate glucose levels," she explains. Think oats, wholegrain or rye bread with eggs and avocado, or high-fibre cereals.

"Generally, higher GI breakfasts like a bowl of low fibre cereal will provide us with a quick release of energy rather than something more sustained and will likely leave you feeling hungry quite soon afterwards," Bethany advises.

What are the benefits of eating first thing in the morning?

One of the main benefits of eating first thing in the morning is the way it supports your body's natural cortisol pattern, says Dr Schaedel. "Morning food intake doesn't directly influence the cortisol awakening response itself, but it does influence how cortisol patterns unfold throughout the day."

Dr Schaedel points to research from a study showing that skipping breakfast can cause cortisol, our natural "get up and go" hormone, to stay higher in the middle of the day. "Women who skipped breakfast had higher levels of circulating cortisol from arrival to mid-afternoon, elevated blood pressure and a disrupted cortisol rhythm compared to the women who ate breakfast," she outlines.

This makes a lot of sense to me. I often find myself feeling wired or anxious later on in the mornings, which I'd put down to the kids or too much coffee - but if cortisol is staying high because I haven't eaten yet, that could explain why I feel stressed before the day has really begun.

Eating earlier essentially helps your internal rhythm set into the pattern it's supposed to follow - higher in the morning, calmer in the afternoon - rather than feeling like you're running on empty by lunchtime. When this rhythm steadies out, factors like energy levels, appetite cues and body temperature feel a bit more predictable.

Francois backs this up from a nutritional perspective. She cites research from a 2019 study showing increased blood glucose levels after lunch among participants who skipped breakfast compared to those who ate it. "Even a small, balanced breakfast helps prevent energy dips later in the day and keeps hunger cues on track," she notes.

Psychologically, having a consistent morning meal provides structure to early morning cortisol peaks, advises psychotherapist Quinn Harper-Thorpe; "It stops it from spiralling into anxiety or emotional overdrive." As mornings in my household tend to start at 100 miles per hour, I can totally see how taking the time to sit and have something to eat might help me feel more grounded going into the day.

"When people begin the day with nourishment and rhythm, they tend to experience steadier moods, greater emotional tolerance, and fewer stress-reactive behaviours later in the day," Harper-Thorpe adds.

And finally, in the Mel Robbins' podcast episode, Dr Sims explains that front-loading calories - consuming the majority of your energy earlier in the day - means that by bedtime, you aren't waking up with low blood sugar. If you hold a fast or delay eating until late, it's more common to wake during the night because your blood sugar drops.

Who is eating in the morning best for?

Generally, most people would benefit from including breakfast within an hour of waking, Francois believes. As she puts it: "Eating first thing helps to meet overall energy requirements, to avoid food preoccupation and higher levels of hunger later in the day."

Those who may particularly benefit from eating first thing are people who are prone to anxiety, rumination, or feeling “on edge” in the mornings, Harper-Thorpe outlines. "A regular morning meal can function as an early stabiliser, reducing the sense of running on empty and helping the day feel less chaotic."

He also notes, "Early eating can also be grounding for those who struggle with decision fatigue, busy households and demanding roles," which is something I imagine most of us can relate to.

Like most things, eating first thing in the morning might not work for everyone. Anyone with highly irregular work patterns, fluctuating appetite due to stress, or complex relationships with food may find that a rigid routine feels pressurising rather than supportive, Harper-Thorpe points out.

"In those cases, the underlying need - predictability, emotional grounding, softer mornings - may be better met through rituals such as movement, light exposure, gentle planning, or sensory grounding," he adds.

Trying Mel Robbins' eating first thing in the morning routine

Days one to three

The first few days were all about getting into the mindset of eating first thing, which, I'm not going to lie, felt quite daunting. As someone who craves a cup of tea the moment my eyes open, the idea of prioritising eating before anything else felt quite unnatural. I knew it would take some self-discipline and a few tweaks to my usual chaotic mornings for it to stick.

Day one was surprisingly easier than I’d expected. It was a weekday, and my kids acted as my built-in alarm clock, so we were all up at the crack of dawn. Normally, I’d focus on getting their breakfast sorted first, but this time I made mine alongside theirs. As expected, I wasn’t particularly hungry, so I kept it simple with Greek yoghurt, granola and berries. We ended up all eating together, something that almost never happens midweek, and it felt genuinely lovely to ease into the morning instead of rushing around.

Day two landed on a weekend, which is usually far slower-paced. I’d normally head straight out for a run once I’m up, but instead I made myself sourdough with avocado and feta, then waited about an hour before heading out. I'm not sure whether it's because I ran a little later and had time to wake up properly, or because I'd eaten, but either way I felt more alert and energised on the run than usual.

By day three, something shifted; I actually woke up feeling hungry. It made breakfast (one of my go-tos: scrambled eggs on sourdough) feel much more enjoyable.

Days four to seven

By the second half of the week, eating first thing in the morning was beginning to feel like a habit, rather than a chore. Day four was another busy weekday morning, so I set myself up for success and prepped some overnight oats the night before. This isn't something I'd normally do, but it saved me valuable time the next morning, and I actually woke up looking forward to a breakfast that I knew I was going to enjoy.

I'd started to realise that small changes, like meal-prepping, would help me stick to the routine. By this point, I'd noticed eating an earlier breakfast did have a knock-on effect on the rest of the day. I was eating the rest of my meals earlier on, and subsequently, my evening meal was much earlier than usual. I also found myself snacking less in the evenings, not intentionally, but because I felt more fuelled throughout the day.

I'd say the biggest change I'd noticed was that I started to feel more energised and alert in the morning, and dare I say, calmer too, which felt like a huge win.

Has my sleep improved? It's still early days, so it's hard to tell, but I've definitely noticed other benefits like having more energy and feeling more focused and clearer-headed throughout the day. Honestly, I wish I'd tried it sooner, and I'll be making a conscious effort to eat breakfast closer to wake-up time. It feels like an easy adjustment that helps set the day off on the right foot.

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Is there any corner of the health world more chaotic than nutrition right now? This year alone, we’ve seen GLP-1 weight-loss injections go mainstream, a boom in electrolytes and “functional waters”, a new wave of metabolism "hacks", and an even louder social-media obsession with protein and anti-inflammatory eating. All while eating-disorder rates continue to rise: according to The Priory Group, 1 in 50 UK adults now struggle with binge-eating disorder, and lesser-known conditions such as ARFID are becoming increasingly recognised.

Social media deserves some credit, of course. It’s never been easier to access credible, evidence-led experts - think Dr Hazel Wallace or Dr Megan Rossi - who consistently champion science-backed advice on gut health, vitamin D and fibre.

But it’s also an unregulated space packed with nutrition myths, extreme “what I eat in a day” videos, and wellness creators pushing quick fixes that promise the world and deliver very little.

And in winter? The noise only gets louder. A season associated with colds, lower moods and darker days becomes peak time for “immune boosters”, “detox resets” and anything labelled “anti-inflammatory”, it’s no wonder that it’s harder than ever to understand what’s genuinely worth paying attention to.

The solution? To turn to two of the most experienced voices in the field. Ahead, public health nutritionist Dr Frankie Phillips and dietitian Sasha Watkins, Head of Nutrition at Mindful Chef – with more than 40 years’ combined experience across NHS, academic, corporate and charity settings – share the winter nutrition trends they’d actually recommend, and the ones it’s best to scroll past.

For more expert-led nutrition content, don’t miss our guides to fibremaxxing, mindful eating, intuitive eating and the inflammation diet. Plus, we’ve got healthy breakfast ideas, healthy snack ideas, healthy smoothie recipes, and what to eat after a workout - so you can stay feeling your best all season long.

A Nutritionist Shares: The Trends To Pay Attention To This Winter - And Ones To Avoid

Which trends should we be following these winter?

1. Fibremaxxing

A trend ending in “-maxxing” usually screams red flag, but this one is genuinely worth your attention. As Dr Phillips points out, “As a population we don’t eat nearly enough fibre,” with research showing most UK adults only manage about half of the recommended 30g per day.

The good news? Fibremaxxing doesn’t mean overhauling your life, and is actually one of the simplest dietary changes we can make. “The goal doesn’t need to be consuming huge amounts of fibre,” explains Watkins. “It’s about adding more plants - including beans, whole grains, nuts, seeds, fruit and veg - in a way that works for you.”

She suggests making variety easy, through mixed vegetable packs, frozen fruits and canned bean mixes, and encourages us to think about getting a rainbow of colours, rather than a checklist of foods, onto our plates.

It’s even Christmas-friendly, adds Dr Phillips. “There’s lots of fibre to be found in the dried fruit in mince pies, Christmas pudding and Christmas cake, as well as common festive foods like dates, nuts and the seasonal vegetable accompaniments to roast turkey, such as sprouts, carrots and parsnips.”

2. Fermented foods

Gut health has been everywhere this year, and fermented foods have been firmly in the spotlight. They’re rich in prebiotics - the fibres that feed your good gut bacteria.

“Studies suggest that foods such as kimchi, sauerkraut, pickles and yoghurt all contribute to a healthy and diverse gut microbiome which plays a key role in boosting our immune system and our mental health,” says Dr Phillips.

Given that around 90% of the body’s serotonin is produced in the gut, and that 70–80% of our immune system is housed there, it’s a trend with staying power. “There’s still lots to learn,” she caveats, “but increasing fermented foods in your diet is generally considered a positive step.”

3. Vitamin D supplements

The supplement industry is undeniably crowded and fad-filled. There’s plenty you don’t need, but according to the experts, there is a place for one in your winter nutrition.

“Between October and March, we simply can't synthesise our own vitamin D, and we need to top up our stores with a daily supplement,” says Dr Phillips, who adds that “whilst there is vitamin D in meat, oily fish, eggs and fortified foods such as breakfast cereals, it's more reliable to take a supplement.”

For things like Vitamin C, though, you can definitely go with a food-first approach. “A simple glass of pure orange juice at breakfast time can provide over 80% of the European daily recommended dose of vitamin C,” says Dr Phillips.

4. Seasonal eating

Blue Zone and Mediterranean-style eating continue to dominate wellness circles, and for good reason. Both emphasise wholefoods, seasonal produce and simple, plant-rich meals.

“Seasonal produce is often fresher, more affordable and naturally suited to the meals we crave at a particular time of year,” says Watkins, who points to root vegetables, leafy greens, pulses and hardy winter fruits, such as pears, apples and oranges which are all in season during winter, and which lend themselves to warming soups, stews and slow-cooked dishes.

But she stresses there’s no need for perfection: “if the fresh produce you’re looking for is out of season or expensive, then frozen, canned or jarred alternatives are great. They’re usually picked at peak ripeness and frozen quickly, which helps lock in nutrients, and in some cases can even make them more nutritious than “fresh” produce that’s travelled long distances or spent days in storage.”

5. Anti-inflammatory foods

You’ve probably seen ‘anti-inflammatory’ everywhere recently, usually next to claims that your lymphatic system slows down in winter. Whilst not entirely accurate, the experts say that supporting your body’s inflammatory pathways during the cooler months is important.

“Several winter-related factors can make inflammation seem more noticeable,” explains Watkins. “Spending more time indoors, moving less, viral infections, and colder weather can all indirectly contribute to inflammation.”

Her winter-friendly anti-inflammatory picks include:

• Colourful fruits and veg, which provide antioxidants and polyphenols
• Healthy fats like olive oil, nuts, seeds, avocado and oily fish
• Beans, lentils and wholegrains, which provide fibre to support the gut microbiome
• Herbs and spices such as turmeric, ginger, garlic and cinnamon

“Think of winter as a season where supporting your gut, immunity and inflammation pathways matters even more, and where nourishing, whole foods can make a real difference,” she says.

And the trends to be wary of?

1. Detox or cleansing diets

If you’re at all online, you’ll know that January detox culture is still alive, albeit subtler than before.

“I’m wary of any trend which recommends cutting out whole food groups without good reason,” says Dr Phillips, who explains that “if we exclude a group of foods, we shrink the range of ways we can get all of the nutrients we need.”

Watkins agrees: “If you’re tempted by a detox, focus on nourishment rather than restriction. Regular meals, colourful plants, good-quality protein and calming evening meals will do far more for your energy, stress and metabolism than any cleanse.”

2. Time restricted eating

Time-restricted eating is often glorified online, with claims that eating after 7 pm leads to weight gain, digestive issues and disrupted sleep.

There’s nuance, says Watkins, who explains that “our bodies tend to metabolise food more efficiently earlier in the day, so eating very late, energy-dense meals may disrupt sleep or blood glucose and digestion.”

That doesn’t mean you need to align dinner with sunset, however. “It’s more about keeping fairly regular mealtimes and leaving a few hours between dinner and bedtime, where possible,” says Watkins.

3. Smart waters, unnecessary electrolyte supplementing and functional nutrition

Electrolytes became the wellness accessory of 2025. Formally something used by elite athletes to replenish salts post-training, these sachets of potassium, sodium and magnesium have found their way onto our desks as part of the health optimisation, preventative health and longevity conversation.

But, be warned. Though there is a time and a place for electrolytes, namely when you’re extremely dehydrated or have sweated excessively thanks to heavy training, they aren’t an essential for everyday hydration. “Keeping hydrated doesn't have to be limited to water,” says Dr Phillips. “Tea or coffee without sugar, pure fruit juice and milk, or milk alternatives are all ways to keep well-hydrated.”

Watkins agrees. “We don’t need to over-rely on powders or functional products for a quick fix. Even hydrating foods like soups, stews, fruit and vegetables all contribute more to hydration than you realise.”

Her winter hydration rule? “Drink water regularly throughout the day, even if you’re not thirsty, and when drinking alcohol, pair each drink with a glass of water to stay ahead of dehydration.”

4. Demonising processed foods

Ultra-processed foods (UPFs) have been under intense scrutiny, for good reason, with some studies linking them to heightened risk of developing precursors to bowel cancer.

At the same time, “total UPF avoidance is unrealistic and often guilt-inducing,” says Watkins, reminding us that “not all processing is bad. In fact, some processing actually makes food safer, more nutritious or easier to cook with.”

Her advice: “cook from scratch where you can, choose foods with ingredients you recognise, and prioritise whole food meals, whilst leaning on nutrient-dense ‘processed’ staples like frozen veg, canned beans and wholegrain bread where you need.”

If you’re unsure, the NHS Eatwell Guide remains a solid starting point for a balanced plate.

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I don't know about you, but something about 4 pm sunsets makes me want to crawl under a duvet and binge-watch Sex And The City episodes with a cup of tea in hand. If your energy dips the moment the clocks go back, you’re not imagining it. When daylight hours shorten, our bodies and brains take a hit, from sluggish moods and disrupted sleep to a sharp drop in motivation to move.

The clocks going back marks more than just an extra hour in bed; it throws our circadian rhythm - the body’s 24-hour internal clock - slightly off balance. According to Dr Suzanne Wylie, GP and medical adviser for IQdoctor, “The shift to darker evenings can trick the brain into thinking it’s later than it really is, leading to earlier releases of melatonin, the hormone that promotes sleep. It usually takes a few days for the body to recalibrate, which can leave us feeling more fatigued in the meantime.”

This fatigue is amplified by how little daylight we’re exposed to. Sunlight helps regulate serotonin - the feel-good hormone linked to mood and energy - and when it’s in short supply, we feel it. Some studies suggest that daylight saving time has been linked to depressive episodes. Research by Sport England found that almost three-quarters (72%) of women in the UK change their outdoor activity routines during winter. That rise reflects growing safety concerns and the impact of shorter daylight hours, particularly for women who rely on outdoor exercise to boost their mood and energy levels.

So if you’ve found yourself snoozing your alarm, skipping evening workouts or feeling a little ‘meh’ lately, there’s science behind it. The good news? Experts say there are simple, realistic ways to dodge the dreaded winter slump and reset your rhythm before the fatigue fully hits.

Keen to read more expert-led wellness features? Don't miss our explainers on the trending winter arc challenge, top tips for exercising in winter and our Health Editor's go-to cold weather workouts. We've also got expert-led guides on the best supplements for winter and best sunrise alarm clocks, here.

Swerving the winter slump when clocks go back: Your expert guide

What does the clocks going back mean for our body and brain?

When the clocks go back, our internal rhythm can become out of sync with the natural light–dark cycle. “It’s largely down to our circadian rhythm,” explains Dr Wylie. “The body’s internal clock regulates sleep, hormones and energy levels. When daylight hours shorten, this shift affects melatonin production, making us sleepy sooner, and reduces serotonin levels, which impacts mood and motivation.”

In short, the body’s chemistry is being subtly told it’s nighttime long before it really is. Add in cold, grey mornings and fewer daylight cues, and it’s no wonder we feel groggy. Reduced vitamin D, serotonin dips and disrupted sleep patterns combine to make even the simplest tasks - like lacing up your trainers - feel like a chore.

Why do we feel more tired when we’re exposed to more darkness?

According to Hannah Belsham, Health and Wellbeing Physiologist at Nuffield Health, the main culprit is light - or lack of it. “During winter, reduced daylight exposure can suppress serotonin and disrupt melatonin production, leaving us feeling sluggish in the day and wired at night,” she says. Essentially, our brain’s software update runs late, throwing off our natural ‘wake and rest’ signals.

Morning light is crucial here. Even a short burst of sunlight (or exposure to a SAD lamp) helps reset your internal clock, boost alertness and stabilise mood. Without it, that 3 pm slump hits harder, and the temptation to hibernate grows stronger.

Darkness also changes how our bodies conserve energy. “Cold temperatures cause blood vessels to constrict, which reduces the body’s ability to sense fluid loss,” says Belsham. “This can lead to dehydration, which impairs concentration, alertness and mood - even mild dehydration can leave you feeling fatigued.”

In other words, darker days don’t just mess with your mind; they affect your body’s entire operating system.

Expert-approved tips on how to avoid a winter slump

1. Get outside - even when it’s grey

“Regular exercise and daylight exposure are two of the most effective ways to reset your circadian rhythm,” says Dr Wylie. A brisk walk on your lunch break or swapping your morning scroll for a ten-minute walk outdoors can do wonders for your energy levels and mental clarity.

2. Try a winter-friendly workout

When outdoor exercise feels unappealing, low-impact, indoor options can help. Emma Kuwertz-Normal, National Swim Manager at Nuffield Health, says swimming is the ultimate winter workout: “It’s a full-body exercise that builds strength, boosts mood and helps regulate sleep - the calming effect of water helps settle the nervous system, making it easier to switch off.”

3. Keep your sleep routine consistent

Dim your lights two hours before bed and switch from cool, white bulbs to warm, amber tones. “Leaning into low-lit evenings can actually help you sleep better by mimicking sunset cues,” says Belsham. Soft lighting, stretching, journaling or even a warm bath can help signal to your brain that it’s time to rest.

4. Don’t forget hydration

It’s easy to overlook in winter, but staying hydrated is essential for energy and focus. “In colder months, our thirst response can drop by up to 40%,” says Belsham. Swap chilled water for herbal teas, clear soups or broths - they’re over 90% water and provide extra nutrients. Dr Kim Goldin, Senior GP at Nuffield Health, adds that “even mild dehydration can lead to poor concentration, low mood and fatigue.”

5. Add a little heat to your meals

Feeling sluggish? Turn up the spice. “Spicy foods containing capsaicin can temporarily boost metabolism, circulation and energy expenditure,” says Belsham. Think chilli, turmeric and ginger - all of which have anti-inflammatory properties and provide a subtle serotonin lift.

6. Allow yourself to adjust

Winter fatigue isn’t a failure of willpower; it’s biology. Acknowledge that your body is adjusting to less light, colder weather and slower rhythms. Opt for nourishing foods, consistent movement and a realistic bedtime routine instead of fighting it.

When the clocks go back, it’s natural to feel more tired - your body is literally recalibrating to a darker world. But with small adjustments to your light exposure, hydration, movement and mindset, you can protect your energy (and mood) through the colder months. Try setting small goals to keep up a routine, such as daily movement, or prioritising your skincare routine. And if all else fails, the occasional cosy afternoon under the duvet might just be exactly what your body needs.

MC-approved essentials to get you through winter

As much as it pains me to admit it, winter is firmly on its way. And aside from digging out your fluffy coats and waterproof boots, there's another essential change that health experts recommend you make: adding the best supplements for winter to your diet.

"During the darker winter months, many of my clients find their energy levels dip, sleep patterns are disrupted, and they feel more susceptible to seasonal bugs. Supporting your body with the right nutrients is key," says nutrition expert Kate Cook. However, it pays to be mindful of what exactly you're investing in, and ensure that any supplement you add to your diet is actually having a positive effect on your overall wellbeing.

"The world of supplements can feel really confusing," says Kirsten Humphreys, Nutritional Therapist at Bare Biology. "As a Nutritional Therapist, I always recommend focusing on a few core essentials for year-round wellbeing: magnesium and omega-3 and vitamin D during the winter months. These cover so many of the fundamentals our bodies need to stay balanced; they’re also the nutrients that are often low in the general population. Beyond these, it’s important to consider each person’s individual needs and lifestyle before adding more."

To narrow down exactly what's worth considering for your personal health goals, I spoke to a range of nutritionists, fitness experts, PTs, and wellness experts to find out which supplements they turn to themselves during the colder months, as well as the supplements they recommend to clients to keep their health in check.

Of course, it goes without saying that every individual is different and will benefit differently from different supplements, depending on their diet, exercise regimen, and genetics. If you're unsure, seeing a qualified professional or registered dietitian who can perform blood tests and assess your diet and lifestyle is the first step.

For even more pointers, don't miss our expert-led guides to collagen supplements, menopause supplements, nutritionist-recommended supplements, magnesium supplements, and lion's mane gummies for in-depth advice.

Best supplements for winter: Quick shopping links

• Vitamin D3: £21.95 at Amazon
• Magnesium: £15.95 at Amazon
• Reishi: £34.99 at Amazon
• NAC: £9.95 at Amazon
• Vitamin C: £5.75 at Amazon
• Omega-3: £24.95 at Amazon

Magnesium

"One of my non-negotiable supplements for winter is a high-quality magnesium," says Cook. "It’s an essential mineral for energy production, muscle function, and supporting the nervous system, which helps manage stress and improve sleep quality. Crucially, it’s also vital for converting the Vitamin D we take—which so many of us supplement with in winter—into its active form in the body.

"I particularly recommend AltruVita’s Magnesium because of its excellent formulation. It uses magnesium bisglycinate, which means the magnesium is bound to amino acids, making it highly absorbable. Your body can actually utilise the full 375mg dose, unlike many other forms that are harder to absorb."

Vitamin D

"Vitamin D is absolutely vital in winter, when we don’t get enough sunlight to make it ourselves, supporting immune and bone health," says Humphreys. Likewise, Maz Packham, Registered Nutritional Consultant at W-Wellness, recommends Vitamin D3.

"My winter non-negotiable is Vitamin D3. It’s needed for optimal immune function, and insufficient levels have been linked to low mood and fatigue. With the reduced exposure to sunlight during the winter months I use this supplement to keep my levels topped up and support healthy immune function, mood and energy which can be affected during these colder, darker months."

Packham recommends Bare Biology's Beam & Balance, which Humphreys notes "is a powerful daily dose of vitamin D to shore up your immune defences. Three sprays give you 4,000 IU (100 micrograms) of vitamin D3 sustainably sourced from algae, and 100 micrograms of K2, a plant-derived nutrient that shifts calcium where you need it. Together they strengthen your bones, teeth and muscles."

NAC

“I often recommend N-acetylcysteine (NAC) as a beneficial supplement," says Dr Naveed Asif, GP at The London General Practice. "It supports respiratory health by thinning mucus and enhancing lung function, which is particularly helpful during cold and flu season. Additionally, NAC serves as a powerful antioxidant, boosting the immune system and reducing oxidative stress, which further augments my overall well-being during the winter months."

Xanthohumol

"For more robust support against winter illnesses, I also love AltruVita’s Xanthohumol Hop Extract+," says Cook. "This is a powerful, science-backed antioxidant derived from hops. Winter is when our immune systems are under constant pressure, and Xanthohumol is fantastic for supporting a balanced inflammatory response and boosting the body's natural resilience. It’s a great supplement for holistic health, helping you feel robust and recovered during the challenging season."

Turmeric

"As the temperatures dip, I turn to turmeric for its nourishing effects; it helps regulate inflammation, supports circulation and joint comfort. It is also naturally warming and mood-lifting, making it an easy daily ritual when daylight drops and the body needs more seasonal support," says Belle Amatt, Registered Nutritional Consultant at W-Wellness.

Reishi

"I add this powder to my morning coffee as it’s a nutrient powerhouse. Medicinal mushrooms act as adaptogens, helping the body adapt to stress while supporting relaxation, recovery, and balanced immune function," says Packham. "They’re rich in beta-glucans, compounds that help strengthen immune resilience to help minimise the risk of catching infections."

Creatine

"I like to take Ovrload Gummies through the winter to help keep my energy and recovery consistent when it’s colder and training routines can feel a bit slower," says Pilates instructor James Shaw. "They’ve got creatine and electrolytes, which support strength, hydration and muscle repair especially useful when we’re moving less or training indoors. Plus, they’re an easy, tasty way to stay on top of my supplements when motivation dips a little over the winter months. My favourite is sour green apple."

Vitamin C

"Vitamin C offers antioxidant support for immune cells during peak cold season and it's a co-factor for collagen formation, helping keep skin and connective tissue resilient," says best selling author, Nutritionist and women's wellness expert Alison Bladh. Zinc is also "key for antiviral defences and normal immune signalling. Short courses at first symptoms may help reduce the duration of colds," she explains. A supplement like this contains both for even more protection.

Omega-3

"Omega-3s are brilliant for winter skin—they strengthen the skin’s lipid barrier, improve hydration, and help keep the complexion supple when cold air and central heating cause dryness," says Dr Tina Tian, consultant dermatologist at Stratum Clinics Oxford. "These healthy fats also have gentle anti-inflammatory properties and can enhance elasticity and smoothness over time. A small daily dose from fish oil or algae oil is an easy way to restore that lost glow and comfort."

Bladh agrees, noting that Omega-3 "provides eicosapentaenoic acid (EPA) and docosahexaenoic acid (DHA)—key fatty acids that help calm inflammation and support joint comfort, brain function and skin barrier health."

Ashwagandha

Bladh also recommends Ashwagandha, "an adaptogen that helps the body cope with stress and supports deeper sleep." She notes that it's particularly useful through busy periods - we're looking at you, Christmas fun...

Iron

"Low iron levels can worsen tiredness and brain fog, which often feel more noticeable in winter when energy naturally dips. Correcting a deficiency supports oxygen delivery, helping energy and focus feel steadier through the darker months," says Bladh.

Lion's Mane

"I take Lion's Mane, which is often referred to as the smart mushroom," says cognition expert Natalie Mackenzie. "It is thought to promote neuronal growth, something that is super important as we age. Research also suggests it can aid memory, focus and overall cognitive function, as well as promoting mood and wellbeing."

Echinacea

"Echinacea has long been used as a treatment for upper respiratory tract infections," says Siobhan Carroll, Clinical Herbalist and Naturopath. "Crucially, tackling colds and flu early with the treatment of Echinacea may help to reduce the duration and severity of the symptoms experienced. I use A.Vogel’s Echinaforce Chewable tablets. They are great for those who want to take echinacea, but don't like swallowing tablets."

We're almost at the end of 2025, but the gut health trend is showing no signs of dissipating. We all know so much more about our digestive function than we did only a few years ago, and most of us are hooked on at least one probiotic - whether it's a gummy, a greens powder or a kefir shot.

And with good reason, too: we know that gut function is integral to overall health and wellbeing - a link that is well established, research-wise. Studies (such as this one, published in the journal Nutrients) consistently confirm the importance of a healthy gut in preventing disease, with others (like this one, from the same journal) confirming the role of the gut in mental health, too (via the gut-brain axis).

While food trends come and go (DASH, keto, high-protein - you name it, there's a viral method associated with it), taking care of our gut health extends way beyond a viral TikTok craze - but that's not to say that the internet isn't a good place to discover formulas that might just have some efficacy. Case in point: the 30-30-3 method.

Yes, the moniker is bang on trend, and it's piqued our interest. Could the 30-30-3 method really turbocharge our digestive health? We asked the experts to weigh in - keep scrolling for all the details.

For more on all things nutrition and gut health, don't miss our explainers on the tell-tale unhealthy gut symptoms, the simplest gut health hacks to incorporate into your day-to-day, and the link between gut health and fat loss. We've also got expert-led guides to why your probiotics might not be working and what causes bloating, here.

The viral 30-30-3 method claims to be a simple way to hack your gut health - so, does it work?

What is the 30-30-3 method?

First up, what exactly is the method all about? Well, you'll be pleased to find out that the premise is relatively simple and grounded in science.

"The 30-30-3 trend is a nutrition framework focused on gut and metabolic health," explains specialist registered dietician and author of How Not To Eat Ultra Processed, Nichola Ludlam-Raine. "It encourages individuals to aim for 30g of protein at breakfast, to eat 30g of fibre across the day, and to include three servings of probiotic-rich foods daily (such as yoghurt, kefir, sauerkraut or kimchi)."

Created by integrative medicine physician Dr Amy Shah, the method is less about restrictive, unrealistic targets and more about adopting small, everyday habits that really work.

"It’s not a strict diet, but rather a guideline designed to help people improve their gut health, energy and fullness," notes Ludlam-Raine. "The 30-30-3 trend works because it encourages people to eat more of the good stuff, rather than focus on restriction."

What are the benefits of the 30-30-3 method?

As nutrition trends go, the 30-30-3 method certainly has its fair share of legitimate benefits, although it should be noted that the regime hasn't been rigorously scientifically investigated - the benefits are largely anecdotal.

"Supporters and media coverage suggest several potential benefits to the 30-30-3 method," notes Dr Suzanne Wylie, GP and medical adviser for IQDoctor. "While many align with broader nutrition science, not all have been tested specifically under the 30-30-3 framework."

Let's dig in.

1. It improves digestion and gut health

First and foremost, the method purports to support digestion and gut health in a number of ways.

"Each component of the method supports health in a different way," notes Ludlam-Raine. "Fibre feeds beneficial gut bacteria, promotes regular digestion, and helps reduce cholesterol levels. Probiotic foods provide live bacteria that can support the diversity and balance of the gut microbiome. Together, they target both gut and metabolic health, aiming to improve digestion, energy levels and long-term wellbeing."

2. It stabilises energy

4 pm energy slump getting you down? Front-loading your protein intake with the 30-30-3 method might just keep you going through those afternoon Zoom calls.

"Protein at breakfast helps balance blood sugar levels, improves satiety, and supports muscle repair and metabolism," says Ludlam-Raine. "People following the 30-30-3 trend report improved energy and satiety throughout the day."

And the combination of protein with fibre also works to improve satiety, too, as high-fibre foods help keep us feeling fuller for longer.

3. It reduces cravings

Satiety is crucial for avoiding those sugar-crash moments that leave us reaching for a quick fix (although, we're totally fans of a quick fix every now and again!)

"The combination of fibre and protein supports stable blood sugar and insulin levels, reduces cravings, and promotes satiety, which can help prevent overeating later on in the day," advises Dr Wylie.

4. It supports muscle maintenance and growth

"Starting your day with protein can help support muscle maintenance and growth," notes internationally renowned gut health scientist Dr Megan Rossi. "From your 30s onward, muscle mass is said to decrease by 3 to 8% per decade, accelerating after the age of 60. Regular protein intake helps maintain muscle, and spreading it out may also make it easier for your gut to digest - the method can be a helpful reminder to spread your protein intake throughout the day."

5. It's simple and sustainable

"The simplicity of 30-30-3 makes it easier to adopt and maintain compared with strict diets," advises Dr Wylie. "Small, consistent daily changes can yield cumulative benefits for digestion, energy, and metabolic health. The method serves as a good rule of thumb to help people meet key nutrition and microbiome goals without strict calorie counting or rigid meal plans."

Who is the 30-30-3 method best for?

Because the method is designed to be a healthy and sustainable approach to optimising gut health, it's fairly universally beneficial.

"Overall, if you’re eating well and simply want a bit of gentle structure, this could be a useful guide," advises specialist dietician Priya Tew. "However, this needs to be used within the context of a balanced diet where all the food groups are included; it's not just about fibre and protein. Where you get your fibre from is also key, as there are different types that impact your body in different ways. This is where variety really is key."

However, there are some important caveats when considering suitability. "If you’re in recovery from disordered eating or you find yourself drawn to numbers and food rules, I’d be cautious of the 30-30-3 trend," warns Tew. "Turning gut health into a checklist can make food feel pressured or guilt-inducing, which is the opposite of what your gut (and mind) needs."

How long should you follow the 30-30-3 method for?

Since the method is designed to be both simple and sustainable, the idea is that the tweaks you make to your mornings will be long-lasting.

"Think of it less as a short-term challenge and more as a lifelong framework," suggests Dr Rossi. "The specific numbers aren’t the goal, but it’s about establishing habits that support your long-term health and gut microbiome."

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It’s fair to say that sugar has received a bad rep over the years. If it's not personal trainer Joe Wicks waging a war against ultra-processed foods (which are typically high in sugar) via his new show Licensed to Kill, it's large-scale studies (like this 2024 one) highlighting how drinking sweetened beverages raises your risk of stroke, heart failure, and atrial fibrillation. But how much of the sweet stuff is too much? And what are the signs you could be eating too much sugar?

“Sugar isn’t inherently harmful,” confirms Charlotte Winter, a nutritionist and biochemist known as The Nutritionist Biochemist. “But too much of it, especially in the form of free sugars (think syrups, fruit juices, smoothies), can quietly wreak havoc on your health,” the expert adds. “Over time, excessive sugar intake has been linked to fat gain, insulin resistance, increased risk of type 2 diabetes and heart disease,” Winter adds. “But what’s striking is that even people with a ‘normal’ body weight aren’t off the hook," Winter continues. "Studies show that frequent consumption of excess sugar can lead to metabolic dysfunction, regardless of your size. It’s not just about calories - it’s about how sugar affects your body’s biochemistry.”

According to the UK’s Scientific Advisory Committee on Nutrition, free sugars should constitute no more than 5% of total daily energy intake, with current NHS guidelines stating that adults should have no more than 30 grams of free sugar a day (that’s about seven sugar cubes). But, while most of us are clued up on the naturally occurring sugar that’s found in milk, fruit and vegetables, it’s the "hidden" sugars which make their way into biscuits, flavoured yoghurts, breakfast cereals and fizzy drinks, we need to be wary of.

Of course, cutting out food groups can be hugely harmful. Which is why many experts suggest taking a 80/20 approach when it comes to our health and wellbeing. But as a forever-growing bank of research has found, when devoured in excess, too many spoonfuls of sugar have the power to impact many aspects of your wellbeing - from rapid fat gain to dental decay. So, to find out if you're eating too much sugar, we turned to dieticians, doctors and nutritionists to get their expert-led take.

Keen to read more nutrition content? Don't miss our guides to the benefits of mindful eating and intuitive eating, or try out Em The Nutritionist's recipes that promise to make healthy eating simple. In need of some more recipes to add to your weekly breakfast, lunch and dinner rota? Discover the expert-approved healthy breakfast ideas, healthy snack ideas and healthy smoothie recipes we can't get enough of.

Constantly wired and then tired? 7 tell-tale signs you could be eating too much sugar

1. Constantly craving snacks

We’ve all been there: 3 pm hits and the mid-afternoon slump is in full swing. What do you do? Reach for a snack, of course. But, according to Winter, constantly craving a snack or two could be a sign that you are eating too much sugar.

“Your body is pretty good at sending signals when sugar intake starts tipping into excess,” Winter explains. “It’s not just about calories or weight gain; it’s about how sugar affects your metabolism, hormones, and even your skin’s collagen. If you’re feeling sluggish, breaking out more than usual, or constantly craving snacks, your body might be signalling that it’s time to dial back the sweetness," the expert notes.

2. Rapid weight gain

It’s no secret that overeating and moving too little can result in fat gain. But did you know that a rapid increase in your body weight over a short period of time has also been linked to consuming too much sugar?

“Rapid weight gain, often in the abdomen or visceral fat, [can happen] as excessive sugar - especially fructose - leads to fat accumulation,” Dr Kunal Patel of KP GP Services says.

3. Fluctuating energy levels

One minute you're tired, the next your body (and brain) feels like it’s on a high, then, before you know it, you’re energy levels have crashed again.

Dr Patel says that feeling persistently tired, experiencing a burst of energy (a sugar rush) followed by fatigue or sluggishness, is an indicative sign that you’re eating too much sugar.

4. Mood swings

Have you ever experienced a rapid and dramatic shift in emotions? “This could include irritability, increased anxiety, or depressive symptoms," Dr Patel explains. And in some cases, the expert says that these can be "often triggered" by blood sugar fluctuations.

In fact, according to one article published in BMC Psychiatry, researchers found that a 100 g/day increase in dietary sugar intake correlated with a 28% higher prevalence of depression.

5. Worsening skin conditions

It’s not just environmental exposures like sunlight, pollution, or unhealthy lifestyle habits such as smoking and excessive alcohol consumption that can cause skin issues.

As this research paper states, which was published in the JAMA Dermatology journal, consumption of milk, sugary beverages, and fatty and sugary products "appears to be associated" with acne.

Explaining why, Dr Patel says: "Sugar boosts inflammation and can worsen breakouts [causing] acne or worsening skin conditions."

That said, there are a whole host of factors that can cause skin issues, and it's vital that you consult with a dermatologist or medical professional to get to the root cause if you're experiencing any issues.

6. Problems with your teeth

This tell-tale sign makes sense, considering our mouth is the gateway to the digestive tract. And the more sugar you consume, the more problems with your teeth you might notice.

Dr Patel says dental problems like cavities or tooth decay can occur if you have a high-sugar diet because "sugar feeds harmful mouth bacteria".

And because teeth, unlike skin, do not shed, unwanted bacteria then build up on the surface.

According to one research article, the first step is to limit the amount of sugar you are consuming, as researchers found that "dietary sugars should make up no more than 3% of total daily energy intake to reduce the financial and social burdens of tooth decay".

But you could also try flossing daily, brushing your teeth thoroughly and making sure you go for regular check-ups to spot any gum disease or tooth decay early.

7. A decline in general health

"If a person's diet is very high in sugar, I tend to find that those high sugar foods are 'crowding out' the more nutritious foods," explains consultant gastroenterology dietitian Kirsten Jackson, who's the founder of The IBS Dietitian.

Jackson says that in some cases, this can lead to different elements of "malnutrition" which could affect a person's general health. "For example, we are seeing cases of scurvy now in children," the dietitian says. "Not because they consume sugar, but because their diets do not contain enough vitamin C, as they are mostly eating high sugar/fat/highly processed foods.

"So it is never about one ingredient, but the overall picture," the expert explains. "If two people were to consume double the upper recommended limit of sugar each day, it would impact them differently depending on their other health conditions, exercise levels and what else they eat."

4 swaps our experts recommend

1. Fruit

If you're wondering what the best sugar swap would be, Jackson says fruit would be the best alternative because, while it contains sugar, the sugar is locked inside the cells of the fruit. “This means the body has to work to get to the sugar and so it goes into the body very slowly, avoiding energy dips," Jackson adds.

2. Nut butters, nuts, and seeds

“Swapping out sugary snacks doesn’t mean giving up great taste,” Winter says. "It means choosing smarter options that satisfy both your palate and your metabolism," the expert adds. Instead, Winter says that the key is picking snacks that help stabilise blood sugar and keep you feeling full for longer.

"Think creamy nut butters, crunchy seeds, and fibre-packed fruits—delicious, satisfying, and designed to work with your body, not against it," she says. We love peanut butter that's made from 100% peanuts.

3. Popcorn

Opt for popcorn products that contain minimal ingredients, such as the popcorn itself, extra-virgin coconut oil and Himalayan salt. Then you've got yourself a simple and delicious snack that's not high in sugar.

4. Dark chocolate

Senior Health Editor Ally Head's desert go-to? Dark chocolate with a cup of organic Yogi Tea Choco tea. Dark chocolate generally contains less sugar than milk chocolate because of a higher cocoa content, which in turn equals less added sugar. Opt for 70%+ and organic varieties, as the higher the cacao content, the higher the levels of healthy antioxidants

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Last night, Joe Wicks: Licensed to Kill, aired on Channel 4. The new show from the personal-trainer-turned-national-treasure has one simple aim: to educate the nation on the risks associated with ultra-processed foods and lobby the government into making changes to their food legislation.

But he's done so with a twist: by developing a protein bar that might appear like a nutritious snack option upon first glance, but actually, is packed full of harmful yet entirely legal ingredients.

Labelled by Wicks and his team as the "UK's most dangerous health bar," the KILLER bar was developed in a bid to "expose the truth of ultra-processed food" and highlight the potentially harmful ingredients permitted by food regulators and sold on our shelves.

Wicks is pretty passionate about the harm that ultra-processed foods are having on our health, stating that the UK is currently in a "health crisis." And he's clearly trying to use his platform for good and to make changes to the current food legislation in the UK. But the show has seen mixed reviews. While many top experts agree that UPFs need stricter regulation and that there's scientific evidence to prove that they are harmful to human health, other nutritionists and dieticians have questioned Wicks' motives, black-and-white framing of food groups as "good" and "bad," and claims that UPFs are "linked to 14% of premature deaths in the UK, cancer, diarrhoea, and stroke."

Below, they share their take, delving into Wicks' latest move, plus what the scientific research currently proves about UPF consumption.

Joe Wicks is wagering a war against ultra processed foods - but what do nutritionists and dieticians think?

First up - let's get into what UPFs actually are. As registered and licensed nutritionist and naturopath Lauren Windas explains, they're a type of food group categorised by the extent of their industrial processing.

"Forming part of the NOVA system, a food classification system developed by a team of public health researchers at the University of São Paulo that groups foods based on the extent and purpose of their industrial processing, UPFs include foods that are industrially-manufactured and often contain ingredients not typically used in home cooking, like flavour enhancers, emulsifiers and preservatives," she shares.

Since UPFs go through a whole myriad of different processing steps, they tend to be much lower in fibre, vitamins and minerals than their less-processed counterparts, and they are also typically higher in sugar, saturated fat and salt, she adds.

So, what does the scientific research currently say about UPFs? Are they best avoided altogether, or okay to consume as part of a healthy, balanced diet? For context, it'd be hard to avoid UPFs altogether - tofu, for example, technically classifies as an ultra-processed food.

As nutritionist Jenna Hope explains, those who consume a high volume of UPFs are at a much higher risk of obesity and an increased risk of type 2 diabetes. "One UK Biobank study examining nearly 23,000 adults over five years found that those who had the highest proportion of UPFs in their diet had a 79% higher risk of developing obesity, a higher BMI and body fat compared to those with the lowest proportion of UPFs in their diet," Windas adds.

Further studies have showcased that the highest UPF consumers also have a higher risk of all-cause mortality than those with a lower consumption of UPFs. "It's thought that this might be driven by higher levels of inflammation, metabolic disturbances, and endothelial dysfunction (associated with a higher UPF intake)," Windas continues.

That said - and as Wicks has pointed out for years now on his social media accounts - ultra-processed foods are hard to avoid in everyday life. More obvious examples include crisps, biscuits, sweets, and sugary cereals, but the label also spans a lot of bread types, sausages, soups and desserts. As Windas points out, "Not all UPFs are equal, and they can vary in their nutritional value. For example, a fortified plant-based milk, baked beans or an oatcake cracker could be a much better nutritional option than crisps, sweets or pizzas and higher in protein, vitamin and mineral content."

So while it's important to be mindful of UPF intake, it'd be difficult to never consume them at all. "When it comes to how much UPFs should appear in our diets, the jury is still out in terms of official advice," shares Windas. "The Scientific Advisory Committee on Nutrition (SACN) are still hesitant to provide specific dietary guidance. Further review of the evidence is needed to provide future guidance."

Licensed to Kill - or fine in moderation?

Back to the show. Wicks kicks off the show by highlighting what a "health crisis" the UK is currently in, linking this directly to "our over-consumption of ultra-processed food." He also claims that UPF consumption is "linked to 14% of premature deaths in the UK, cancer, diarrhoea, and stroke."

So, what do the experts reckon? All of the qualified experts we spoke to agreed that UPFs are contributing to the health crisis, both in the UK and globally.

But Hope believes they're just one part of a bigger problem. "UPFs definitely play a role in the food crisis; however, we can't ignore the impact of social media addiction, general phone use, lack of physical activity, stress and more on our health. It's too reductionist to suggest that UPFs are the sole driver of our health crisis," she warns.

Windas also points out that the claim used in much of the marketing for the show was slightly misrepresented. "The link made between overconsumption of UPFs and 14% premature deaths in the UK comes from an international study that points to an association between the two (this is associated with 17,781 early deaths in England every year). Correlation does not necessarily mean causation," she points out.

TLDR: It's still not fully clear which aspect of UPFs is involved in this mortality risk, so it's impossible for any one study to be fully sure that over-consuming UPFs is the direct cause of these premature deaths. Ultimately, more research is needed to determine the factors underlying this association before claims like this can be made.

Grabbing attention and kickstarting conversations

The entire hook of Wicks' show is the KILLER protein bar he's invented, packed full of a staggering 96 different ingredients. So what are the science-backed risks of consuming them?

The fact that the bar alone has that many ingredients really proves his point: you don't have to have read the latest research journals to know that a snack bar that contains nearly 100 different ingredients shouldn't be allowed to be marketed as "healthy." "It also contains a variety of artificial sweeteners, emulsifiers, stabilisers and preservatives which could impact health if consumed frequently over a period of time," Windas stresses.

Take aspartame, for example, which is included in Wicks' bar and classed by the World Health Organisation as a type 2B carcinogen. "Other sweeteners included in the bar are sugar alcohols (maltitol, xylitol and sorbitol), which can cause GI disturbances (bloating, gas, and diarrhoea) if consumed to excess," she goes on.

Of course, you'd have to eat a lot of these bars to experience the side effects Wicks warns of in his programme, but as Hope highlights, "he's definitely grabbed attention and opened up the conversation with this campaign."

Does the show encourage a reductionist and black and white approach to food?

Wick's aim with the bar and show seems simple enough - to encourage the nation to eat more wholefoods, and further, to lobby the government to change our legislation to ensure UPFs aren't everywhere you look. But some experts warn that labelling foods in this way - into black or white, "good" and "bad" categories - could do more harm than good.

Nutritional therapist and nutritional advisor to Wiley’s Finest, Alexa Mullane, thinks Wicks has good intentions - but warns that it is ultimately a publicity stunt. "He's clearly very passionate about real food and wants to draw attention to the undesirable ingredients in some processed health bars. However, he's also demonising food, which is never a good idea," she explains. "For some people, these convenience foods are helpful for various reasons, and some of them do contain good amounts of protein and fibre."

She goes on: "While I agree that ultra-processed foods are responsible for a growing obesity epidemic, especially among children and young people, I don’t agree with his shock tactics. Demonising food like this will just alienate the very people that he’s trying to help and could lead to disordered eating. That said, the stunt is achieving exactly what he hoped for - people are at least talking about ultra-processed foods."

For food freedom psychologist and health coach Lara Zibarras, Wicks is demonising a food group - and it could have worrying consequences. "Wicks is making people scared of a product that can be eaten healthily alongside a balanced and nutritious diet," she shares. "Demonising UPFs really ignores the nuance - like why people are eating UPFs in the first place, and whether they can actually afford "healthier" alternatives."

She stresses that in her practice, she sees people almost daily who are confused by this kind of messaging - and warns that it can be harmful, especially coming from health experts with over four million followers on Instagram. "They end up lost and overwhelmed and not knowing what is considered healthy," she adds.

The trainer has also been criticised for including protein bars in his meal plans in the past, encouraging his app users and followers to consume them as part of a healthy, balanced diet. "Wicks has partnered with a well-known protein company in the past, and his range of recommended products is still on their website, including ultra-processed protein bars containing some of the ingredients (palm oil, sweeteners, soya protein isolate, and emulsifiers) that he is demonising with his KILLER bar," points out Mullanea. And herein lies another problem we're seeing shockingly regularly in the health industry at the moment: influencers promoting products as the holy grail of health and wellbeing and then 180'ing on their claims or associations with the product a few years later.

Windas raises an interesting stance in conclusion, though: that the point being made by this campaign is that if this type of food is allowed to be sold and marketed as a “health food” despite its UPF classification. "This is where the public confusion lies, and many people can become misled by packets and promises in the pursuit of healthy eating," she explains. "Of course, if this misguided UPF intake occurs on a much wider scale within the diet, this may drive up chronic disease risk."

Governmental change or better education?

Ultimately, all of the experts we spoke to also agreed that the government needs to change our food laws. "There should be stricter rules on labelling UPFs and limits on marketing UPFs, including a ban on misleading consumers about the health aspects of these food products," Windas shares.

Hope agrees, adding: "The government have a lot to do in this space and work needs to be done."

But it's also not as simple as that - education, affordability, and accessibility are all part of the conversation, too. "UPFs need to be studied further and understood in regard to what components are driving up this disease risk and risk of premature death," Windas adds, with Hope sharing: "We need to provide a better education to our population and our children in schools."

Bottom line?

Ultimately, as a nation, it's important for us to take responsibility for what we're eating. As all of the experts have pointed out in this piece, education is absolutely key, as is accessibility - many households rely on UPFs, purely because the price points are lower.

And Wicks' messaging, while undoubtedly sensationalist and extreme, isn't necessarily wrong. Obesity is placing immeasurable strain on the NHS and, in 2022/23 alone, accounted for over 1.2 million NHS hospital admissions in England.

So yes, change does need to happen. And often, extreme marketing - like with Wicks KILLER bar and programme - is the only way to grab attention. "While we wait to see whether there will be changes to the food industry and to food marketing practices, it's our individual responsibility to educate ourselves," encourages Hope. "There is more misinformation than ever from influencers online; however, there's also an opportunity to access science-backed information from health care professionals. It's our duty to seek it out, if not for our own health, for the health of our children and the generations which come after us. After all, if we stop buying these products, the industry will stop making them."

Joe Wicks is hard not to love. The Body Coach isn’t just a fitness influencer; he’s the man who bounced his way through our lockdown mornings in neon shorts, convincing kids and parents alike to lunge, stretch and plank their way out of cabin fever. His relentlessly sunny attitude, quick-fire recipes, and zero-gym-needed workouts turned him into more than just a fitness coach, but something of a national treasure.

So when Wicks announced he was cutting out sugar completely earlier this year - fruit included - his followers paid attention. His words carry weight; this is the man who made burpees a national pastime, after all. But his description of sugar as “addictive,” paired with talk of “relapse,” when breaking his 11-week sugar-free streak, raised eyebrows among registered dietitians and medical professionals. Was this just a passing comment in Wicks' health journey? Or a move that risks making food feel like something to fear?

The backdrop is complicated. The UK does, undeniably, have a sugar problem. Current NHS guidelines suggest no more than 30 grams of free sugar a day for adults (that’s about seven teaspoons) - yet studies from the British Nutrition Foundation suggest we’re still consuming almost double that on average, depending on age group.

Soft drinks remain the single biggest source of sugar for children and teenagers. The good news? Policy does work. Since the introduction of the UK’s Soft Drinks Industry Levy in 2018, daily free sugar intake has already dropped by up to 11 grams for adults and 5 grams for kids, according to research by University College London.

It’s proof we’re moving in the right direction, but as a nation, we have a serious sweet tooth problem. Which is why Wicks’ challenge lands in such a hotly debated grey area. On one hand, he’s shining a spotlight on a real issue; on the other, his language hints at diet culture rigidity that nutrition experts warn against. It begs the question: do we need a full-on ban, or just a smarter, kinder relationship with the sweet stuff?

Keep scrolling for the expert's take. And while you're here, do scroll our round-up of the best Joe Wicks workouts, or get inspired by these balanced and nutrient-dense Em the Nutritionist recipes, Glucose Goddess recipes, or Dr Hazel Wallace recipes.

Joe Wicks Has Entirely Cut Out Sugar - So, What Do Top Nutritionists Say?

Is sugar really “addictive”?

Wicks’ framing of sugar as addictive strikes a chord for many. Who hasn’t felt the pull of a packet of biscuits late at night? While a 2013 study showed sugar can stimulate the brain’s reward pathways in a similar way to drugs, experts caution against using the term too literally.

“Studies have suggested that excessive consumption of sugar can activate reward pathways in the brain, which are similar to nicotine or cocaine addiction,” says Dr Shashi Prasad, women’s hormonal health specialist and weight management expert at The Marion Gluck Clinic. “Some people describe this as being ‘hooked’ on sugar, and the cycle of craving and reward can be very real.”

But she cautions against using this language too freely. “Overly negative language that frames sugar as ‘toxic’ or a ‘fear food’ can be unhelpful, as it risks promoting anxiety around eating and, in some cases, may contribute to disordered eating behaviours.”

Nutritionist, author and founder of GP Nutrition, Gabriela Peacock. agrees: “I do think it’s important to be mindful of the words we use around food, because it can be such a sensitive subject. When we label foods as 'bad' or talk about cutting things out entirely, it risks creating a fearful or negative relationship with eating.”

Are there any benefits to cutting out sugar?

Consuming high amounts of sugar day-to-day can trigger rapid energy spikes followed by crashes, leaving us feeling drained and fatigued. Hello, 3 pm slump. Over time, studies have linked excessive sugar to type 2 diabetes, heart disease, high blood pressure, elevated cholesterol or triglyceride levels, inflammation, and even cognitive issues such as Alzheimer’s or dementia.

Reducing added sugars can therefore have tangible benefits. Wicks has described feeling “more energised, more focused” and, at age 40, being in the best shape he's been since he was 30.

Peacock agrees that reducing added sugar can have noticeable effects: “Many people report feeling more energised, experiencing improvements in skin and digestion, and finding it easier to manage their weight when they cut back.”

Dr Prasad adds that this aligns with the physiological effects of reducing processed sugars, particularly in adults who may struggle with blood glucose regulation: “Reducing free sugar intake can lead to fewer peaks and dips in energy, and for some people, noticeable improvements in concentration and mood.”

Are there any risks to cutting out sugar?

Sugar in excess is undeniably bad for us. It can increase the risk of obesity, type 2 diabetes and other chronic diseases. But that doesn’t mean you need to cut it out entirely – moderation and balance are key.

Perhaps the most surprising element of Wicks’ sugar ban is his decision to forgo fruit. For years, his brand has been built on simple, healthy recipes – many featuring a banana or two. To suddenly treat fruit as off-limits feels jarring.

"I wouldn’t usually recommend eliminating natural sugars, like those in fruit," says Peacock. "They come packaged with essential vitamins, minerals and fibre that are so important for overall health."

In fact, Peacock goes as far as to say she wouldn’t usually advise eliminating sugar entirely. "Natural sugars, like those found in fruit, provide energy as well as essential vitamins, minerals and fibre."

Dr Prasad echoes the importance of making distinctions: “It is important to differentiate between highly processed, refined sugars and the naturally occurring sugars found in foods like fruit. Whole fruits are full of fibre, vitamins, and phytonutrients, which support overall health. On the other hand, highly processed foods often contain significant amounts of free sugar – such as sweetened cereals and fizzy drinks - which have health implications. In other words, not all sugar is inherently ‘bad.’”

What Is The Response On Social Media?

Initially, Wicks was applauded for his efforts to cut out sugar, which started as a week-long challenge, cutting out everything from fresh fruit to honey, yoghurts, brownies, cakes, fizzy drinks, and more.

Unsurprisingly, Wicks’ subsequent all-or-nothing stance on sugar hasn't gone unchallenged. In the comments beneath his "relapse" post, nutritionists and dietitians voiced concern that his messaging risked fuelling disordered eating patterns. Several pointed out that describing sugar as an “addiction” - and banning it entirely from the house - mirrors the very restrict-and-binge cycle many of their clients struggle with.

“Banning sugar from the house is fuelling your restrict and binge cycling,” wrote Dr Sarah Cooke, a specialist in disordered eating. “You may have lived experience, but this doesn’t make you an expert in how to manage it.”

Criticism also focused on his fruit-free approach. Joshua Hills, a registered nutritionist, said: “Demonising fruit is even worse, Joe. This is a perfect example of the restrict-and-binge cycle.”

Eating Disorder Dietitian Priya Tew added: “Spreading this message on such a large platform is really dangerous… abstaining from all sugar isn’t possible for most people and can lead to disordered eating.”

The overall sentiment is clear: Wicks’ advice may be well-intentioned, but health professionals fear the all-or-nothing approach could be triggering and confusing for many of his millions of followers.

What The Experts Say: Choose Balance Over Bans

There’s no denying that too much sugar is bad for us. But framing sugar as something to be completely eliminated can backfire. Restriction often breeds obsession: tell yourself you can never have chocolate again, and chances are it’s all you’ll think about.

The NHS’s advice is clear: keep free sugars low, but don’t fear naturally occurring sugars in whole foods like fruit and dairy. It’s about creating habits you can actually live with – not a 30-day reset that leaves you bingeing on day 31.

While Wicks’ message has raised awareness, it risks oversimplifying the issue. “The focus should be on education, moderation, and supporting individuals to make balanced nutritional choices,” says Dr Prasad. “Rigid restrictions or fear-based messaging rarely work long term.”

So, should you follow Joe’s lead?

The truth is, Wicks isn’t wrong to spotlight sugar. As a nation, we could all benefit from paying more attention to it – especially the “hidden sugars” that creep into cereals, sauces and so-called health bars. His heart, as always, seems to be in the right place.

But where his message stumbles is in the delivery. For many, hearing a beloved public figure describe sugar as an addiction - and fruit as off-limits -risks amplifying the very diet culture narratives we’re trying to leave behind.

Perhaps the most balanced takeaway is this: if Joe’s challenge inspires you to look more closely at your sugar intake, great. But remember that nutrition isn’t about hard bans, relapses or resets. It’s about learning to enjoy food without fear - whether that’s a handful of berries, or yes, even the occasional slice of cake.

Shop MC-UK approved products for a balanced lifestyle

If you spend any time on TikTok, you'll have seen the 75 Hotter challenge making the rounds - a holistic, wellness-loaded riff on the viral 75 Hard challenge. Unlike its military-grade predecessor, 75 Hotter is less about restriction and more about balance: eat well, move your body, hydrate, sleep properly, socialise, and make time for self-care. A framework for long-term habits, rather than a gruelling, restrictive stint.

One pillar in particular caught my attention: prioritising protein and greens in every meal. As a Health Writer, I know both are nutritional powerhouses, but like many people, I tend to focus more on carbs for quick energy, and eat a variety of vegetables in general, rather than packing my meals with greens specifically. Could a small tweak like this really shift how I feel?

The science suggested it was worth a try. Protein isn’t just about muscle recovery - a study from 2020 shows it plays a crucial role in satiety, blood sugar regulation, and energy stability throughout the day. Meanwhile, leafy greens such as spinach, kale, and rocket are rich in vitamins, minerals, and antioxidants that support brain health and longevity. "Protein helps to keep you fuller for longer, supports mental wellbeing, cognitive function and general longevity," confirms Jenna Hope, nutritionist and author of How To Stay Healthy. "Greens are a rich source of fibre, iron and Vitamin K," she adds.

So, for one week, I set myself the task of including both protein and greens at breakfast, lunch, and dinner. My one rule? No powders, no supplements, just food. I wanted to pack my meals with protein-rich ingredients and leafy greens where possible, rather than resorting to using the trending greens powders or relying on protein blends to hit my daily goal. I tracked everything from my energy levels to my mood to my sleep, digestion, and skin. Here’s how it went.

We’ve also got features on the signs you’re not eating enough protein, if you think you could benefit from maximising your protein intake. Feeling inspired? Read what happened when one MC-UK staffer ate high-protein lunches for a week, and what changed when she ate high-protein breakfasts every day.

Don't miss our guides to the best clear proteins and vegan protein sources to add to your basket, and how to get enough vegan protein if you're plant-based, too.