The filthiest appliances in your kitchen
Here’s where dirt and germs hide in the kitchen – and an appliance expert’s tips on how to tackle each grimy situation.
We don’t mean this personally, but your kitchen is filthy! Even well-kept households often have build ups of dirt, grease and bacteria – especially in hard-to-reach parts of kitchen appliances and tools you might not think to clean so regularly. Researchers have found that kitchens are among the places in the home which are the most heavily colonised by bacteria, and where we’re likely to be exposed to the broadest diversity of microbes. Despite the presence of these unwelcome guests, only 17 per cent of households polled in one survey claimed to clean their fridge monthly or more often – and the same problem of under-cleaning extends to other appliances. Below are some of the most popular kitchen appliances and their specific vulnerabilities to dirt and germ buildup. We’re here to help, not worry you, so we’ve included expert cleaning tips for each type. What are the worst offenders? The fridge From a microbe’s perspective, your fridge is a vast and varied habitat. From door seals and shelf corners to neglected containers and the food itself, there are all sorts of places for microbial life to flourish. The mix of cool, freezing cold and hot (at the rear) areas throughout these appliances provide ideal living conditions for an assortment of germs. In one study, illness-causing bacteria from the listeria family were found in 15 per cent of homes, and their favourite spot turned out to be the refrigerator meat drawer. If you’re going to prioritise cleaning one part of the fridge, make it this drawer (and remember you must never store other foods in the same compartment). “Mix vinegar and water into a solution and wipe this onto your fridge’s shelves and drawers – this will kill any germs and neutralise any lingering odours,” suggests Isabella Forgione, a small appliances expert at AO. “Wipe this solution onto the door seals too, as dirt and crumbs love to get right into the hidden nooks.” The oven According to research from Beko, cleaning the oven is Britain’s most dreaded chore. One in three respondents to the brand’s survey said this is a task they tend to put off – which is unfortunate, given that toxins produced by certain bacteria such as staphylococcus and bacillus cereus can survive the high cooking temperatures inside these appliances. Forgione would like to reassure you that cleaning your oven – and getting rid of those unwanted germs – is easier than you might think. “A brilliant little hack is to mix bicarbonate of soda with a dash of water to form a paste. Smear this paste over your oven’s greasy patches, allow this to work its magic overnight, then simply wipe this off with a damp cloth the following day,” she says. “This will save you buckets of time as the bicarbonate of soda breaks down any stubborn grime without the need for scrubbing. “You can also douse your oven shelves in your bath with hot water and a scoop of washing powder for a couple of hours, which will allow the grease to lift off far easier.” The washing machine You’d hope that a washing machine would be a haven of cleanliness, but these appliances are unfortunately prone to harbouring germs. Their diverse surfaces provide a complex environment for microorganisms, from the rubber door seals (which often harbour mould) to internal components prone to the development of ‘biofilms’ (slimy communities of microbes). In other words, washing machines can contain a lot of life forms that you wouldn’t necessarily want on your clothes. Thankfully, there are some simple ways to improve your washer’s cleanliness. “Once a month, run the machine on an empty cycle using the hottest wash setting,” Forgione advises. “Pour white vinegar into the drum and add bicarbonate of soda to the detergent drawer. This action will clear away any detergent buildup and freshen up the drum, should it have any lingering odours. “It’s also a good idea to wipe down your washing machine after every wash – focus on the rubber seal around the door and leave this slightly ajar to air the drum,” she says. The dishwasher If you want to feel better about your home’s scent, try typing ‘dishwasher smells’ into Google and look at the autocomplete options. My favourite popular query is ‘dishwasher smells like wet dog’. These appliances do have a tendency to develop nasty odours. It’s usually down to a gradual buildup of food residue, grease or limescale within the dishwasher, resulting in the presence of stench-causing compounds such as dimethyl trisulfide and methanethiol. Forgione recommends rinsing your dishwasher’s filter frequently to prevent buildups and blockages, as well as giving the appliance a monthly deep clean. “Empty it before placing a bowl of white vinegar on the top rack, and then run the dishwasher on a hot cycle to cut through grease or limescale," she says. “Next, sprinkle a layer of bicarbonate of soda across the base of your dishwasher and run this on a short cycle to deodorise the appliance.” Food prep and cleaning utensils They’re not exactly appliances, but it’s well worth noting that some of the utensils we use for food prep and cleaning are potential hotspots for germs and dirt. Scourers and washing up sponges are some of the worst culprits. Studies have found that these cleaning tools can contain and spread dirt, as well as cleaning it. Viruses and bacteria (some harmless, others pathological) are commonly found in their spongy or fibrous structures. During use, synthetic sponges and scourers are also prone to shedding microplastics (small particles) which may be toxic and dangerous to long-term health. Some hygiene experts flatly advise against the use of sponges and scourers, due to the potential health risks. Chopping boards are another danger zone. Ones with a smooth, hard surface are generally the most resistant to dirt or germ buildup, whereas softer boards with a textured surface are more vulnerable. However, as any chopping board becomes scratched or damaged through use, it gets trickier to clean and less hygienic. You might be tempted to soak it, but it’s generally recommended to wash and scrub a chopping board with very hot water and washing liquid instead. If there are significant scratches or other imperfections in your chopping board, it’s time to replace it. Cleaning tips and tricks... How to clean an oven How to clean a dishwasher How to clean a BBQ How to clean a microwave How to clean a coffee machine How to clean an air fryer How to keep your kitchen clean
10 mistakes you might be making on a protein boost
There’s a huge amount of interest and advice around increasing your protein – but plenty of misinformation too. We asked nutritionists and fitness professionals what’s helpful and sensible when it comes to this important macronutrient.
Protein helps us to repair our muscles and regenerate every cell from our toenails to the hairs on our heads. It can also help us to recover from exercise, suppress hunger or build muscle. For these reasons, many people are looking to up their protein intake. But getting the best out of protein isn’t as simple as adding another egg to your breakfast scramble, or supping a protein shake after your workout. We interviewed fitness and nutrition experts to identify 10 common mistakes you might be making while you’re on a protein boost – and how to fix them. 1. Neglecting other nutrients Boosting your protein intake has its uses. Topping up on this macronutrient can help you develop a leaner and more muscular body composition, stay healthy during pregnancy and recover from injuries – especially if you weren’t eating enough of it previously. However, increasing your protein intake should not come at the expense of other important nutrients in your diet. “Everybody seems obsessed with protein and I’m curious as to why, because the majority in the UK meet their requirements without concern,” says Renee McGregor, a sports dietician and author. “If you eat any food to excess it has implications, and that includes protein. It has a satiating effect, so eating a lot of protein might displace intake of other nutrients that are needed in relatively large quantities such as carbs, fats and micronutrients. This applies particularly to people with high energy requirements.” Failing to eat a balanced diet because you’ve filled up on protein can have negative consequences, according to McGregor. “In the short term, it might mean you might feel tired and struggle to concentrate, while long-term it can affect endocrine function, bone health and nerve health,” she says. “Over time, fixating on protein can cause an aspect of malnutrition.” 2. Not factoring in your weight and lifestyle The amount of protein needed for ideal health and fitness varies from person to person. How much you weigh is one factor: the recommended amount is 0.75g of protein per kilogram of bodyweight per day for adults. But body weight isn’t the whole story. Other factors such as the type and intensity of exercise you do, your age, whether you’re pregnant, and your overall health also affect your ideal protein intake. “I work with a lot of very active individuals, and they often try to use public health information that’s put out for sedentary or overweight people,” says McGregor. “It’s quite a concern in the sense that we seem to have lost the ability to look at information and be nuanced, and decide if it is personally relevant to us.” If you’ve consumed lots of advice on how much protein you need and you’re struggling to arrive at a daily figure, McGregor advises that it might be best to simply listen to your stomach. “Our bodies are clever and know what we need,” she says. “Toddlers go through phases of demanding high-protein food, and phases of demanding a high-carb diet. These young children are guided by their hunger, because that’s what the human body is designed to do.” 3. Over-relying on protein powder drinks There’s no doubt that protein powder drinks are a convenient and manageable vehicle for getting protein into our bodies, but McGregor warns that over-relying on them can have an adverse effect on overall nutrition. “Protein shakes often don’t have any carbohydrate content, and carbs are the key nutrient for energy and the hormonal cascade required for adaptation post-training,” she says. “I tell athletes that they need to add milk to these shakes to get carbs, rather than just mixing it with water. It’s useless to take on the protein if you’re not getting energy too.” Research suggests that around 1.2 grams of carbohydrates per kilogram of body weight per hour should be taken on for the first few hours after exercise, as this will facilitate optimal recovery. We’re not saying protein shakes are bad – they’re just not sufficient on their own. 4. Using just a few foods to boost your overall protein Changing your diet can be challenging, and if you’re aiming for a protein boost then you might feel tempted to simply add a few high-protein foods to your daily diet. The worrying trend of bodybuilders gulping down raw eggs springs to mind. Rather than obsessing over certain foods, McGregor advises that getting protein from a variety of sources is key, as this will increase the variety of nutrients in your diet. “I’d encourage people to be as varied as they can within their dietary approach,” she says. “If you’re plant-based, you have to be mindful about getting grains and pulses across the day to meet your amino acid intake. If you’re vegetarian, foods like Greek yoghurt, milk and eggs are good.” 5. Neglecting your gut health In order to use the amino acids from protein, we need to be able to metabolise the sources we eat or drink. To some extent, it seems that the rate of absorption can be affected by gut health. “Your system needs to be able to digest protein, so I ask clients to open up to me about their digestion,” says Atif Rehman, a personal trainer and owner of Atif Fitness, based at Graft Häus gym in Leeds. “When you eat a high-protein meal, think about whether you feel energetic or bloated. If you don’t feel good, consider making changes to improve your gut health, like taking on more organic sources of probiotics such as fermented beetroot juice. “Protein is very good for us, but digestion is key to getting the benefits.” 6. Jumping on the latest social media trend Social media platforms are awash with content presenting ideas on exercise and nutrition. A quick Instagram search for ‘protein tips’ brings up some dubious advice. Apparently, quinoa is not a protein source (not true!). Another post claims that the human body can’t use protein, so you should find alternative sources of amino acids instead (but of course, the body can and does use protein). Extreme or unusual advice is often rewarded by social media algorithms, as seems to have been the case with mouth taping, a sleep trend with little scientific evidence to support it. Some dietary advice published on these platforms might even prove harmful. “I see people at the gym looking at posts on TikTok, Facebook, Instagram and YouTube, where bodybuilders are talking about a very high-protein diet, with lots of foods like steak,” says Rehman. “Maybe they have their own goals and it gives them a boost, but I worry over whether their hearts and kidneys are healthy. There are so many deaths in bodybuilding.” 7. Prioritising quantity over quality Whether you’re vegan, vegetarian, keto or omnivorously in-between, Rehman stresses the importance of getting your protein from high-quality foods. “With any source of protein we’ve got to be careful, as many items go through so much processing and modification with sugar and salt,” he says. “One of my vegan clients’ weight wasn’t going down, so I looked into her diet. She was eating a lot of beans and tofu – which can be healthy protein sources – but they were in highly processed forms.” “Another client who eats meat was buying cheaper options for foods like steak, marked down at the supermarket. I directed him to go to local butchers instead, where the meat is often fresher.” The price of high-quality protein sources – especially meat – is sometimes off-putting, but provided you’re getting enough protein to meet your needs, there’s a strong argument that quality beats quantity. 8. Cramming your protein intake into the hours after exercise Danny Webber, a sports nutritionist and owner of Webber Nutrition, has noticed that some of his clients hold misconceptions over the best timing for protein intake. “For recovery, it’s widely believed that you need to have a protein-rich meal straight after training, but that’s not always the case,” he says. “It’s better to have your daily protein distributed evenly throughout the day. If you were an athlete who needs 150g per day, distributing that into five meals with 30 grams in each can be more effective than going for long periods without and then taking on a load of protein after training.” 9. Eating nutritionally imbalanced ‘fortified foods’ According to Webber, a fixation on protein can sometimes lead people to reach for protein-packed products that might do more harm than good for their overall nutrition. “There are lots of fortified foods out there like ‘protein pasta’ and ‘protein bread’, but the quality often isn’t great,” he says. “They’re sometimes highly processed, and the people who eat them might end up increasing their overall calories, sugar and salt intake, despite thinking they’re eating something that’s good for them.” “If the goal is to lose body weight and you’re choosing these protein-and-carb-rich foods, especially those with added sauces, then you’re taking on more calories than you need.” 10. Overcomplicating your relationship with protein Protein has several crucial functions in our diet, from regenerating our bodies after exercise to staving off hunger. There are certainly situations in which you might benefit from boosting your protein intake – but the clear message from nutritionists and fitness experts is that you don’t need to overthink how you consume it. Webber works as a performance nutritionist with sportspeople such as the Newcastle Falcons rugby union team and Bury F.C.. “These professional athletes recognise the importance of protein and try to eat it regularly throughout the day, including having some around their training,” he says. “They just do the basics very well, every day, and that’s where a lot of things aren’t done as well for the average Joe. It’s about meeting your needs based on your activity levels, choosing quality protein sources and being consistent.” Further reading: 91 high-protein recipes 10 high protein foods Everything you need to know about protein 8 diets nutritionists say you should never follow Joe Wicks’ high protein breakfast recipe
Why do holidays play havoc with your poo habits? An expert explains how to prevent it
You might be far from home, but you’re not alone. We asked an expert how to prevent and treat stomach troubles abroad.
Digestive issues are widespread among travellers. I unhappily remember the time I ordered the off-menu couscous in Tangiers, and another when I foolishly sipped from an antique water fountain in Venice. You might have a similar tale locked in one of the deeper vaults of your memory. Most of us would hope to poo normally while travelling, but that's not always the case. Thankfully, there are some steps you can take to reduce the risk or severity of constipation, diarrhoea and other issues. We spoke to Dr Megan Rossi, gut health expert and founder of The Gut Health Doctor, to learn how you can stop a bad stomach from sending your holiday fun straight down the loo. Next, find out how much fibre you should eat a day, what are probiotics and what do they do and what gut health really means. Which digestive issues are common on holiday – and how to help 1. Constipation Travelling can lead to temporary constipation. You probably have some idea of the symptoms, but it’s worth knowing the specific medical definition: Your bowel movements (stools) are less frequent (under three times per week) Bowel movements are difficult and/or painful Stools may be dry, hard or lumpy This issue usually resolves within three weeks. If the constipation carries on longer (so your bowel movements remain limited to three times or fewer per week), then you should consult your GP. “Constipation is one of the most frequent digestive complaints when travelling, and that’s largely down to changes in routine,” says Dr Rossi. “There are various factors involved, from disrupted sleep and different meal times, to reduced fibre intake and dehydration, all of which can slow down gut motility. We also tend to eat out more and move less on holiday, which doesn’t help.” Dr Rossi recommends one particular remedy both for constipation and for diarrhoea: “If you experience constipation or loose bowel movement when travelling, consider taking some psyllium husk with you,” she says. “This water-loving fibre (available from most health food shops) has a dual effect, helping soften hard stools while also thickening looser stools. Try ½ tbsp (3g) per day mixed in 150ml water (per tablespoon). “Also, I know it’s obvious, but do remember to stay hydrated, both during the flight and while you’re away. Dehydration is a common cause of holiday-induced constipation.” Possible remedies: Eat fibre – plums and psyllium seed husks are especially recommended Drink plenty of water to prevent overly hard stool, especially during flights Exercise and movement can loosen things up 2. Diarrhoea Diarrhoea is a common problem for travellers, who may experience: Loose stools Dehydration Vomiting (in some cases) “Stomach bugs – sometimes known as ‘traveller’s tummy’ – are a well-known issue, and they’re usually a result of exposure to unfamiliar microbes in food or water,” says Dr Rossi. “Although some microbes can be inherently 'bad', in many cases our gut can adapt to them, which is why locals can enjoy street food and local tap water without any concerns, yet the same foods often cause havoc in a traveller’s untrained guts.” Diarrhoea is typically caused by food poisoning or a stomach bug, and the seriousness of the issue and its treatment will depend on the cause. Loose stools can also be caused by other factors, such as over-exposure to sun, eating rich foods, excessive drinking or eating foods you may be intolerant to, such as pasta and bread. As mentioned in the section on constipation, psyllium husk is one popular remedy for treating loose stools. The NHS also recommends medicines such as loperamide or diphenoxylate, plus atropine. Due to the loss of water that comes with this condition, drinking lots of fluids is a must to prevent dehydration. Possible remedies: Take psyllium husk to thicken stools Consider anti-diarrhoeal medicines (with a pharmacist or doctor’s advice) Drink lots of water to reduce dehydration 3. Indigestion and other common problems These are a number of other common digestive complaints that may arise during travel: Indigestion Bloating Motion sickness These diverse issues have various causes, possibly including your chosen mode of transport. According to Dr Rossi, flying can be particularly problematic for the digestive system. “Ever noticed your belly feeling uncomfortably bloated mid-flight? That’s because as the plane climbs, the air pressure in the cabin drops and any gas trapped in your gut expands. It’s the same reason your ears pop and your crisp packet balloons,” she says. “I call this ‘mile-high IBS’, and it can be a real issue for those already prone to gut sensitivity.” Motion sickness is obviously linked to travel, too. Ferry and car journeys are the most commonly problematic modes of transport in this regard. Meanwhile, indigestion often results from eating rich foods at your destination. Possible remedies: Avoiding richer foods (at least some of the time) during your holiday can limit indigestion Standing up and stretching your legs can help with in-flight bloating Motion sickness can be reduced by sitting in the front seat of a car or in the middle of a boat How to prevent digestive issues on holiday before they happen Prevention is always better than the cure, as will become clear if you find yourself running from pharmacy to toilets in a foreign land. With this in mind, we asked Dr Rossi for her pre-takeoff tips. “Focus on building a diverse – and therefore resilient – community of gut microbes through diet before your holiday, as this will optimise your gut health and could lower your risk of gut infections,” she says. “Research shows that people with more diverse gut microbes are less likely to experience travel-related gut symptoms, including travellers’ tummy.” Certain foods can contribute good bacteria to a healthy gut microbiome. Some of the tasty options include Greek yogurt, kimchi, kombucha and sauerkraut. Bacteria supplements are another way to give your gut microbiome a targeted top-up. “There’s good clinical evidence to show that a specific probiotic strain, LGG (lactobacillus rhamnosus GG), significantly reduces your risk of traveller’s tummy,” says Dr Rossi. So, consider stocking up on an LGG bacteria supplement. “It’s best to take it for seven days before and during your trip, and seven days after you return,” she adds. Dr Rossi also recommends eating a wide range of fruit and veg in the lead-up to travel. “Aim to have 30 or more different types of plants a week across the six main plant groups: vegetables, fruits, wholegrains, legumes (beans and pulses), nuts and seeds, and herbs and spices,” she advises. If you have a history of digestive problems when flying, there are certain foods that might be best avoided. “You may benefit from going easy on FODMAPs (a group of fermentable carbs found in foods like onions, garlic and certain fruits) in the 24-48 hours before take-off,” says Dr Rossi. “Just remember to reintroduce these foods into your diet once you’ve landed, as many FODMAPs are prebiotic and help feed your beneficial gut microbes.” Once you’ve arrived in your destination, Dr Rossi advises syncing your lifestyle to its time zone as quickly as possible. “Adapting the timing of meals and sleep will help your gut settle more quickly, because your microbiome is closely linked to your circadian rhythm,” she says. Should you be worried if you get a bad tummy on holiday? It’s unpleasant to experience digestive problems on holiday, but more often than not, it’s not something to seriously worry about. With that said, certain cases do require a check-up. “Occasional loose stools or mild constipation aren’t usually cause for concern, but there are definitely red flags to watch for,” says Dr Rossi. “If diarrhoea lasts more than 48 hours or if you have a high fever, persistent vomiting, blood in your stool or signs of dehydration (like dizziness or dark urine), it’s important to seek medical attention. The same goes for severe abdominal pain – you're better safe than sorry.” The big silver lining here is that a holiday could potentially do more good than harm to your digestive system. “If you’re going away somewhere and getting time to relax, the reduction in stress and cortisol can have a positive impact on your gut health,” says Dr Rossi. “Plus, you may be able to expose yourself to a greater variety of foods (both fermented and different plants) than you would typically have at home.” Now try: What to eat and drink in a heatwave Top health benefits of prunes and prune juice Why am I constipated? What is food poisoning? All health content on goodfood.com is provided for general information only, and should not be treated as a substitute for the medical advice of your own doctor or any other health care professional. If you have any concerns about your general health, you should contact your local health care provider. See our website terms and conditions for more information.
Your gut and metabolism are linked – here’s what to eat to help both
Discover how your gut and metabolism work together for your health, and how you can tweak your diet to help them thrive.
Point to your gut. There’s a good chance your finger is resting on your belly, or perhaps the bottom-left of the ribcage where the stomach resides. Either way, you’re correct. The gut is the entire digestive system from throat to stomach, to small intestines, large intestines, appendix and beyond. It has about 100 times the surface area of our skin, and it’s one of the first things to start forming – alongside heart and brain – in the human embryo. This is where many of the crucial processes of metabolism take place, turning ingested foods into energy and nutrients that fuel the body and maintain our health. Without the gut, there’d be no metabolic process. And without metabolism, we wouldn’t have a gut (or anything else) for very long either. The question is: can a healthier gut make your metabolism healthier too? To better understand this vital relationship and how diet can support it, we spoke to Claire Barnes, a nutritionist and founder of The Happy Nutrition Co., and Dr Megan Rossi, a gut health specialist and founder of The Gut Health Doctor and Smart Strains. Next, discover 10 ways to speed up your metabolism ad find out if you can lose weight just by exercising. Why is our gut important? The gut is where the many processes of digestion take place. This includes the breakdown of easily digested foods in the small intestine, metabolism of more complex foods in the large intestine, and filtration of toxins by the liver, which is one of the gut’s ‘solid organs’ along with the pancreas and gallbladder. What you might not know is that the gut does lots of other things too. “It is so much more than a digestive organ – it’s the central hub for your overall health,” says gut expert, Dr Rossi. “Often referred to as the ‘second brain’, your gut is around nine metres long and houses trillions of bacteria (collectively known as your gut microbiota), which influence everything from digestion and immunity to mood.” “Around 70% of your immune system lives in your gut, and each strongly influences the other through the gut-immune connection. So, if your gut is in good shape, your immune system tends to be more resilient, too,” she adds. “Research has shown that gut health and mental wellbeing are strongly linked. Diets rich in diverse plants, fermented foods and extra virgin olive oil – like that of the Mediterranean diet – have been shown to support better mood and cognitive health.” To get to know your gut and its many roles, try reading Gut by Giula Enders. What is metabolism? Metabolism is everything the body does to break down food and convert its molecules into useful forms – notably including digestion in the gut. The process can be divided into two parts; catabolism comes first, as foods such as carbohydrates and proteins are broken down to produce things we need like glycogen and amino acids. Later, anabolism uses that good stuff to build and repair the body. Not all of the food we eat is metabolised. Much of what our bodies don’t use in this way is formed into faeces in the lower intestine and eventually exits the body. Some people naturally metabolise food faster than others. Those whose bodies do this quickly can be said to have a fast metabolism, while the opposite is true of those with a slow metabolism. How much energy we use in our daily activities affects the speed of metabolism, but it is also strongly influenced by our basal metabolic rate (BMR). This is the rate at which our bodies burn calories while at rest. BMR is determined by some factors we can’t control, like age and genetics, and others that we might be able to influence such as muscle mass and general activity levels. Metabolism uses up our stores of glycogen and fat to give us energy, so it has an effect on weight and body composition. Which foods help the gut and metabolism? Plentiful plants “Eating 30+ different plant foods a week (including fruit, veg, herbs, wholegrains, nuts and seeds) supports a more diverse gut microbiome, which is associated with better metabolic health, immunity and mood,” says nutritionist, Claire Barnes. “The fibre from plants feeds your beneficial bacteria and helps keep blood sugar stable.” Fermented foods Not only do good bacteria cause fermentation and contribute flavour, they also ramp up the nutritional benefits. As Barnes puts it: “Live cultures found in yoghurt, kefir, sauerkraut, kimchi and kombucha can help restore and maintain a healthy balance of gut bacteria. These beneficial microbes play a role in nutrient synthesis, inflammation control and even fat storage.” Prebiotics A prebiotic is something that we can’t digest but which feeds gut bacteria and helps them flourish. “They’re found in foods like onions, garlic, leeks, asparagus and slightly-green bananas,” says Barnes. “Prebiotics encourage the production of short-chain fatty acids (SCFAs) which play a role in energy metabolism and inflammation reduction.” Whole foods “While processed foods – which are high in sugar and refined flour – get absorbed quickly and leave little work for your gut bacteria, whole foods require more breakdown by the microbiome,” says Barnes. “This leads to a more active and beneficial microbial population and less over-absorption of calories.” There’s plenty of inspiration to be found in our whole food recipes. Consistent protein, fat and fibre It's important to avoid foods that impair the metabolism, such as bingeing on sugar and ultra-processed foods (UPFs). “Instead, regularly eating a combination of protein, fat and fibre supports blood sugar stability, energy levels and satiety,” says Barnes. “It prevents the crash-and-crave cycle that leads to poor food choices and metabolic disruption.” How does the gut affect metabolism? If you’re aiming to lose weight healthily, it could be helpful to consider the relationship between your gut and metabolism. According to Dr Rossi, the interaction between the two can be broken down into three main mechanisms: Energy extraction: “Microbes in the gut hunt for undigested food and turn it into energy – which can be stored as fat. The thing is, certain microbes are better at this than others, and too many of the wrong types may lead to excess calorie absorption.” Energy regulation: “Your microbes are linked with genes in your body that are related to energy distribution. Plus, they can affect fat and glucose production, which can be stored in your liver.” Appetite and cravings: “Gut microbes might influence your taste preferences and therefore the calorie density of your food, as well as impacting your mood, which ultimately can influence your food choices. For example, if you’re experiencing low mood you might be more likely to reach for the chocolate bar for a dopamine hit.” Clearly, microbes are key to the relationship between gut and metabolism – but how can we ensure these tiny lifeforms are working to our benefit? Will taking probiotics help you lose weight? Many of our gut microbiota – the bacteria in the gut – do helpful things. For example, bacteria in the bacteroides family are useful for breaking down complex carbs and sugars. We call good bacteria like these ‘probiotics’. “Those with more diverse gut microbes have been shown to have healthier body weights, but it’s important to note that our understanding of probiotics and how they work has evolved over the past decade,” says Dr Rossi. “When it comes to probiotics, more does not always equal better (different strains can even compete with each other, disrupting their efficacy), and much like you wouldn’t take a vitamin D supplement to treat an iron deficiency, you need the right probiotic strain for the specific issue you’re targeting.” Barnes emphasises the importance of pairing gut-healthy foods with a metabolism-healthy lifestyle – especially around meal times. “Eating at consistent times supports your circadian rhythm, helps your digestive system prepare in advance and can reduce unnecessary snacking,” she says. “Post-meal, a simple 10-15 minute walk improves blood sugar response, supports digestion and can help reduce inflammation.” According to Barnes, taking a moment to relax before you eat can also assist the metabolic process. “Eating in a calm state supports optimal release of digestive enzymes and stomach acid,” she says. “Just 1-2 minutes of deep breathing before a meal, and chewing slowly and thoroughly, can significantly improve digestion and nutrient absorption.” So, does your gut impact your metabolism? In short, yes, it's correct to say that your gut does impact your metabolism. “You can’t separate gut health from metabolic health – they’re deeply intertwined, and supporting one inherently supports the other,” says Barnes. “In clinic, I usually begin by supporting the gut because this often improves everything else, including energy, digestion, mood and cravings.” As we’ve seen, there are plenty of ways to support the gut and the metabolism, from eating whole foods, prebiotics and fermented foods to taking on healthy bacteria called probiotics and tweaking your habits around mealtime. If you’re interested in your metabolism because you want to lose weight in a sustainable way, remember that it’s often best to avoid extreme or restrictive diets. Our gut feeling is that it’s better to make positive tweaks to diet and lifestyle that you can stick to long-term. Read more... Top probiotic foods to support gut health Eat well for gut health Which foods are really good for our gut health? Health benefits of fermenting What are probiotics and what do they do? All health content on bbcgoodfood.com is provided for general information only, and should not be treated as a substitute for the medical advice of your own doctor or any other health care professional. If you have any concerns about your general health, you should contact your local health care provider. See our website terms and conditions for more information.
Is caffeine bad for your health, and does all decaf taste bad? A nutritionist and barista offer their verdicts on some controversial claims about coffee.
Coffee and caffeine are two sides of the same bean: for many drinkers, the effects of caffeine are just as alluring as the taste of a tongue-tingling espresso or complex cold brew. Even decaf coffee is defined against the stimulant, and the word ‘caffeine’ is derived from café, which is French for ‘coffee’. I’m a daily coffee drinker, and while I consume less caffeine than some, my regular short blacks to-go and moka pot brews at home add up. The habit hasn’t been without its drawbacks: sometimes, I’ve struggled to sleep after drinking coffee too late in the day, and an excess of caffeine seems to make me feel jittery. But, then again, don’t we all feel unusually lively or anxious from time to time? It’s tricky to isolate the effects of caffeine from other influences on the mind and body, and perhaps this is why there are lots of contradictory claims about coffee and the compound it contains. To bring some clarity on caffeine and its effects, I interviewed Holly Dunn, a nutritionist who recently ran a literature review on coffee, and Seb Wilkey, head barista at Holding Patterns listening bar in Leeds, to establish which popular claims about caffeine are true and which are a steaming mug of myth. They say: caffeine gives you energy It’s often said that caffeine gives you energy, but that’s not quite what this compound does to us. While we do things and expend energy during the day, a natural compound called adenosine builds up in the brain. We have structures called adenosine receptors that identify the chemical and cause us to feel sleepy. Caffeine blocks these adenosine receptors, so we tend not to feel as sleepy after a cup of coffee or caffeinated drink. We say: caffeine doesn’t give you energy, but rather reduces the urge to sleep. They say: coffee and caffeine are bad for you “How 'good' or 'bad' coffee is for you will always depend on contextual factors, such as when, how and how much you drink it,” says nutritionist Holly Dunn. “The effects also vary with individual factors, such as your genetic makeup, age, hormones and pregnancy, your general health and whether you take any medications. Even your gut microbiota play a part.” One health harm that seems common among moderate-to-heavy coffee drinkers (those who consume over 400mg of caffeine per day) is increased anxiety. “This is because caffeine hinders an inhibitory neurotransmitter in the brain, leading to increased nervous system stimulation, resulting in anxiety, jitteriness and sleep disturbance (for up to 8-12 hours after consuming),” says Dunn. “Some people might also experience increased heart rate, headaches, digestive issues and other complications, and it’s generally recommended to avoid coffee and other caffeinated drinks during pregnancy, or at least limit your caffeine intake to 200mg or less per day.” We say: studies have shown potential health downsides to coffee and caffeine consumption, especially increased anxiety and troubled sleep, but the effects vary depending on factors like your coffee drinking habits and overall health. They say: coffee is good for you Can drinking coffee improve your health? Dunn says that certain advantages have been shown to exist: “There are benefits associated with coffee’s anti-inflammatory, anti-diabetic, antioxidant, prebiotic, neuroprotective and performance-enhancing properties. “In fact, systematic reviews and high-quality research consistently report inverse associations between coffee consumption and all causes of death, including several cancers and cardiometabolic disease. Based on this research, it is thought that around three cups of coffee per day may have measurable benefits for our health.” While coffee’s apparent performance-related benefits are linked specifically to its caffeine content, other health benefits are rooted in its broader nutritional content. “Coffee has a complex nutritional composition, comprising over a thousand bioactive compounds with the potential to influence our health and performance, including polyphenols and other secondary metabolites,” says Dunn. “It’s also a source of micronutrients, including potassium, vitamins B3 and E, and a potentially important source of magnesium in modern societies, with one serving covering 6.4-7.5% of the daily requirement for men and women, respectively.” We say: coffee has clearly been shown to have health benefits. Some of these are linked to caffeine, but most appear to stem from other plant compounds, such as polyphenols. They say: all decaf coffee tastes bad “I think decaf used to taste worse,” says Seb Wilkey, head barista at Holding Patterns. “The original decaffeination process used benzene as a solvent, which degraded the taste and is now known to be carcinogenic. “The methods now used, such as the Swiss water process, are both health-conscious and preserve the flavour of the coffee bean. They use a green coffee extract to achieve a full coffee flavour with very little caffeine. “Decaf no longer has to be something bitter and horrible that people that would drink begrudgingly. Now, you have companies that can extract and put it through the more experimental processes caffeinated beans go through as well, so you can still have insane fruit flavours with 0.1% of the normal caffeine.” If you’re aiming to reduce your caffeine intake but don’t need to cut it out completely, Wilkey suggests exploring the growing array of low-caff coffees now available: “I recommend two low-caffeine varietals in particular: aramosa, a cross-breed with 50% less caffeine than your typical bean, and laurina, which is grown in Yemen and has a natural mutation in the caffeine synthase of the bean, which reduces the content. “Different roasters are starting to do half-caff blends with both low-caff and decaf beans to create a drink that a lot of people are moving towards.” We say: decaf used to be considered worse-tasting than regular coffee, but improved decaffeination methods have allowed more flavourful decafs to emerge. They say: coffee should be hot The conventional wisdom is that coffee should be served hot. While preferences vary, the ideal brewing temperature for an espresso is generally given as somewhere between 90-96C. However, cold-brew coffee is fast becoming a popular alternative among coffee lovers, and according to Wilkey, it offers some distinct benefits: “People in the UK used to want their coffee piping hot, but now with the rise of specialty coffees, producers are recommending we brew at lower temperatures to preserve the flavours of the coffee beans. “You can prepare coffee via cold brewing – a pure immersion technique – using something like a toddy, or you can use a cold drip tower filled with ice and cold water, which drips from 6-12 hours to bring out a full-bodied flavour with a slightly different (and generally sweeter) profile to hot coffee.” We say: hot coffee is still a treat, but lower-temperature preparation techniques, such as cold brewing, can produce a different flavour profile. They say: caffeine is addictive The evidence suggests that it’s certainly possible to become dependent on caffeine, both physically and psychologically. “This dependence is often linked to caffeine’s perceived ability to increase energy and physical performance, as well as alertness, and focus,” says Dunn. “Regular caffeine consumption can also lead to withdrawal symptoms like headache, low mood and fatigue if stopped abruptly. However, it is important to recognise that caffeine creates a false sense of energy, rather than providing actual energy to the body.” Keeping your coffee consumption moderate should help reduce your risk of developing a dependency. “For healthy adults, a safe upper limit for daily caffeine consumption is generally considered to be 400mg, lowering to 200mg in pregnancy. For my female clients wishing to conceive, I also usually advise observing the upper limit for pregnancy,” says Dunn. “However, these suggested limits may be much lower in sensitive individuals, so it's always important to listen to your body. 400mg of caffeine equates to approximately four 200ml cups of instant coffee, two 200ml cups of filter coffee, or four to six cups of tea per day. It's also worth bearing in mind that the caffeine content of barista coffees can vary hugely, with a medium Costa cappuccino containing as much as 325mg caffeine.” We say: caffeine can be addictive, but the risk of dependency can be managed by keeping your intake moderate. Further reading: Everything you need to make barista-quality coffee at home, from beginner to enthusiast 10 of the best coffee subscriptions to order online How to keep your coffee beans fresher for longer When is the best time to drink coffee? Is coffee good for you? How to clean a coffee machine All health content on goodfood.com is provided for general information only, and should not be treated as a substitute for the medical advice of your own doctor or any other health care professional. If you have any concerns about your general health, you should contact your local health care provider. See our website terms and conditions for more information.
Is it possible to drop the pounds without reducing your calorie intake? We investigate how much exercise it takes to make a difference.
We’re fond of food and expect the same goes for you. Even if you cook plenty of healthy recipes, it’s likely your diet gives you more calories than you would need for a sedentary lifestyle. Calories are incorporated into the body in various ways, depending on the nutritional content of your food. Carbohydrates give us glucose, while protein builds muscle and fats become body fat. Sometimes, we get too much of these good things. Exercise is one way to use up a surplus, especially of fat and carbs. For those of us who enjoy working out, this is a more appetising prospect than cutting out a favourite foodstuff. The average person burns about 400 calories in one hour of gentle jogging, which is the energy equivalent of about five chocolate biscuits. Clearly, the more exercise you do, the fewer treats you’ll need to cut out in order to maintain a healthy weight. To find out whether you can really lose weight through exercise alone, we spoke to experts Beth Furness, a nutritionist with Nutracheck, and Rory Coleman, a running coach and founder of Coleman Coaching. Which are the best exercises for weight loss? Different types of exercise affect the body in various ways, so if your goal is weight loss, you should plan your workouts specifically. Exercises that are proven to help with weight loss include: Long-distance running Cycling Swimming Skipping Dance (especially high-energy forms such as Zumba) “The best exercise you can do is Nordic skiing, which is the best calorie burner at 1,100 calories per hour,” adds Coleman. Of course, there are other important benefits to exercise. Your workout goals could also include building muscle, developing flexibility, reducing stress and improving athletic performance. When you’ve chosen your weight-loss exercise activities, plan them into your week. You’ll need to do enough exercise to offset your calorie intake – probably at least 30 minutes per day, on average. 5 expert tips to boost the weight-loss effect of your workout 1. Stay in the ‘fat burn’ zone The body uses different resources for fuel, depending on the intensity of exercise. “For weight loss, we want you in the fat-burning zone,” says Coleman. “If your heart rate is below 75% of the maximum, you’re using oxygen and body fat as fuel. If you go into the next zone up – with your heart working at 75-80% – you’re using 35% glycogen and 65% fat, so you’re burning less fat.” To do the calculations, find out your maximum heart rate in beats per minute by subtracting your age from 220 (or get a more accurate measure via a test). Then, plan your exercise regimen around activities that keep your heart rate between 50% and 70% of your maximum. When we phoned Coleman for his advice, he’d just burned 4,000 calories running a marathon among the sand dunes near his home. “People tend to go for a run and run too fast, but if you really want to lose weight, it’s all about slow, long-distance running,” he advises. 2. Plan a sustainable exercise regimen When you exercise intensely – especially after a period of low exertion – there’s a heightened risk of injury or extreme fatigue, both of which can stop weight loss in its tracks. It’s far safer to plan a moderate regimen that you can sustain long-term. “Health guidelines suggest aiming for at least 150 minutes of moderate-intensity activity each week, which works out to around 30 minutes on most days,” says Nutracheck’s Beth Furness. “This type of movement should get your heart rate up, make you breathe a little faster and warm you up. Even a brisk walk or gentle bike ride can count towards your activity levels. The most important thing is to find activities you enjoy and can stick with consistently.” 3. Incorporate some strength training Body strength probably isn’t the first factor you’d consider when planning for weight loss, but building some muscle plays an important role. “Strength training helps maintain muscle mass, which is crucial for supporting your metabolism,” Furness explains. People who have a high proportion of muscle in their body composition tend to metabolise food more efficiently than those with a high proportion of body fat. The higher your ratio of muscle to fat, the more easily you’ll use up those excess calories. Popular forms of strength training include resistance training (whether using gym equipment or a resistance band), circuit training and CrossFit. However, the more muscle you build, the less weight loss will be shown on your scales, as muscle does weigh more than fat. 4. Stick to healthy eating (and avoid undereating) Focusing on exercise doesn’t give you carte blanche to eat whatever you like, however. “Also aim to prioritise whole, nutrient-dense foods where possible, such as lean proteins, healthy fats and fibre-rich carbohydrates, which can help you feel satisfied while supporting muscle recovery and overall energy levels,” says Furness. And, even though your calorie intake should be lower than the amount of calories burned through exercise (or just keeping your body functioning) to lose weight, undereating during an exercise programme can lead to problems. “It’s important to be mindful of your intake and ensure you’re not eating too little or allowing your net calorie intake to drop too low as a result of exercise,” says Furness. “If your body isn’t receiving enough fuel, this can lead to fatigue and nutrient deficiencies, and even slow down your metabolism over time. Eating a few additional calories back after exercising will help to avoid dropping your net intake too low.” 5. Consider trying fasted exercise Some studies have shown that we burn more fat when we exercise on an empty stomach. This tactic is called ‘fasted exercise’. We wouldn’t recommend fasted exercise to everyone, especially not those who are pushing their bodies harder than usual with vigorous activity. However, it seems that for some people, this tip could speed up weight loss in the short term. What to do when you plateau For many people, losing weight is not a linear journey. “Weight loss is often a series of stops and starts, and progress can fluctuate from week to week due to a variety of factors like hormones, water retention, sleep patterns and diet,” says Furness. “A true plateau occurs when, despite consistently following your plan, the scale hasn’t shown any downward trend over several weeks.” Adjusting non-exercise factors such as sleep and diet might help you resume weight loss when you reach a plateau. However, it’s also worth assessing the overall effects of your exercise regimen on your health and fitness. If you’re feeling great at your plateau weight, then the best bet might be to tweak your targets. “Increased exercise can lead to a bigger appetite, which might result in eating a little more without realising it, naturally balancing out the extra calories burned,” says Furness. “Strength training in particular can affect what you see on the scales. If you’re gaining muscle (which is fantastic for overall health and metabolism), it can sometimes make it seem like weight loss has stalled, as muscle is denser than fat. “However, this doesn’t mean you’re not making progress! Your body composition could be improving, even if the number on the scale stays the same.” Furness suggests looking at how your clothes fit, your energy levels and improvements in strength as alternative measures of progress. So, can I lose weight just by exercising? It’s possible to lose weight through exercise alone, provided you burn more calories than you consume. However, if you’re not paying any attention to your diet, it becomes hard to predict whether exercise will use up enough calories to help you lose weight. Usually, the key to weight loss is striking an effective balance between calorie cutting and exercise. “Diet plays the biggest role in losing weight, as it’s much easier to reduce calorie intake than to burn large amounts through exercise alone,” says Furness. “That being said, exercise should not be overlooked. While it’s not essential for weight loss, it offers many benefits that can support long-term success. “Cardiovascular exercise contributes to overall calorie expenditure and improves heart health. Exercise can also help regulate appetite and improve energy levels and mood, all of which can make sticking to a healthy diet easier,” she says. Coleman agrees that diet is ultimately the most important factor in a weight loss plan. “Exercise helps lose weight, but the best thing to do is upgrade your lifestyle, and activities like running are part of that change,” he says. “What you need is a personal system upgrade, factoring in the types of food you eat, alcohol intake, emotional eating, and how many times per day they eat. “If I can make people accountable for their food while doing some exercise, funnily enough they lose weight – as much as 20% in three months.” Further reading: How many calories should I eat? How many calories to lose weight? How many calories will I burn? What are the best exercises to burn fat? Top 5 health benefits of exercise All health content on bbcgoodfood.com is provided for general information only, and should not be treated as a substitute for the medical advice of your own doctor or any other health care professional. If you have any concerns about your general health, you should contact your local health care provider. See our website terms and conditions for more information.
These are the safer alternatives to mouth taping, according to experts
The controversial trend is purported to reduce snoring and improve sleep – but isn’t recommended by medics
Mouth taping is the latest health hack on every wellness influencer’s lips. The idea is as simple as it is strange: you tape your mouth shut overnight so that you’ll be forced to breathe through your nose while you sleep. Advocates of mouth taping say this can reduce apnoea and snoring, increase oxygen intake and stave off bad breath – but these claims are dubious. The mouth taping trend has been spurred on by a slew of celebrity endorsements. Erling Haaland, the Manchester City and Norway footballer, recommended the practice during a podcast interview. Ever the trendsetter Gwyneth Paltrow wrote that mouth taping is “probably the single best wellness tool I have found recently” in an Instagram post from 2022. Look up ‘mouth taping’ on TikTok or Instagram and you’ll find thousands of people with their mouths taped shut, ready for a night of nasal breathing. Google search interest in ‘mouth taping’ doubled in just a month at the start of the year, and the practice has been covered by dozens of major UK publications since then. Ultimately, none of this hype around mouth taping can tell us anything reliable about its health effects. We spoke to Dr Annabel Nickol, a consultant in respiratory medicine who leads the Sleep and Ventilation service at Oxford University Hospitals, and Professor Vik Veer, head of sleep surgery at the Royal National ENT Hospital, to get their expert takes. Does mouth taping work? You can find endless anecdotal accounts of mouth taping’s health benefits on social media. However, its effectiveness is not well supported by scientific evidence. “Mouth taping is an interesting idea but we don’t have science and data to say it works,” says Annabel. “There are publications about mouth-taping that are interesting but which have been based on small sample sizes of people and would be considered low-quality because the participants are not randomised. “Even in these cases, the impact of the intervention is small,” she adds. Annabel points to a preliminary study into the impact of mouth-taping in mouth-breathers with mild obstructive sleep apnoea as typical of the existing research into mouth taping. “The subjects were studied with mouths taped or not taped,” she says. “The incidence of apnoea or snoring events was low before taping – about 8.3 per hour – and that went down to 4.7 per hour when mouth tape was used. However, that might just have been because the subjects had their mouths taped, so they didn’t sleep well. I’m not rubbishing the study but there were factors that could’ve confounded the findings.” Not only are the health outcomes of mouth taping shakily established, some online sources misrepresent its basic function. “You might have seen posts on social media claiming that mouth taping increases the amount of oxygen in your system but it doesn’t really do that,” says Vik. “Above all, what it does is make you breathe through your nose during sleep. “Breathing through your nose slowly increases the carbon dioxide in your system, which makes the body slightly more acidic. This causes the nose and lungs to open up, shrinking some of the nasal passages (called turbinates) that can swell up due to allergies or illnesses like the common cold.” Is mouth taping dangerous? Based on our interviews with medical professionals we would not encourage anyone to take up mouth taping. The practice is potentially unsafe and there are better-established, trusted treatments that can deliver the intended benefits of mouth taping. “Mouth taping is not necessarily safe,” advises Annabel. “Covering the airway could be dangerous if for some reason you can’t breathe through your nose during sleep. If you vomited that would be really dangerous.” According to Vik the risks could be greater for people who have certain common nasal conditions. “Mouth taping is potentially unsafe because difficulty breathing through the nose can stem from factors such as a deviated septum – where bones and cartilage are twisted – or nasal polyps,” he says. “If one of these issues is present you’ll really struggle to breathe nasally with your mouth taped.” Here’s what you should be doing instead of mouth taping One of the most commonly promoted benefits of mouth taping is a reduction in snoring and sleep apnoea. It’s important to understand what causes these conditions and which established treatments are available. “When we go to sleep our muscles relax, including the airway,” Annabel explains. “The airway muscles narrow and vibrate, and when the airway closes this pauses breathing. Sleep lightens, we make a big effort to breathe and this can wake us up. “We are all on a spectrum of airway obstruction, from snoring a little to sleep apnoea. People with significant sleep apnoea are massively impacted, with daytime sleepiness, grumpiness and impaired cognition. It can impact their work, wellbeing and relationships.” For Annabel the solution to sleep apnoea doesn’t start on TikTok but with assessment by a medical professional. “If you have symptoms of obstructive sleep apnoea you would need to go to a sleep specialist with a referral from your GP and use measures that are proven to work,” she says. “One thing to think about if you have obstructive sleep apnoea or snoring is weight loss.” Being overweight or obese can worsen snoring or sleep apnoea due to the build-up of body fat in the neck, which can naturally constrict the airway. Following a weight-loss diet or doing more exercise could prove a far better solution than mouth taping, providing wide-ranging health benefits. In some cases, sleep apnoea does require medical intervention. “The best remedy is a CPAP (continuous positive air pressure) machine which gently puffs air up the nose and keeps the airway open,” says Annabel. “Another option is mandibular advancement, which is done with a device that goes into the mouth, pulls the lower jaw forward relative to the upper jaw and opens the airway. This is proven to work in high-quality trials with randomised participants.” Vik generally does not recommend mouth taping but he believes it might be useful as a short-term measure for patients who have recently had a procedure such as correction of a deviated septum. “Mouth taping could potentially help people in this situation readapt to breathing through their nose during sleep,” he says. “Generally, it’s very hard to get back into the habit of doing this if you’ve been breathing through your mouth previously. “It often takes about six weeks of mouth taping (or using a chin strap or cervical collar which is slightly safer) to rehabituate to breathing through your nose again during sleep. After this 'training' period you can ditch the tape and sleep without all these aids.” Another purported benefit of mouth taping is reducing the problem of bad breath. Some simpler solutions to this complaint include staying hydrated and keeping on top of your oral hygiene. Concerned about sleep apnoea? Find comprehensive information via the Sleep Apnoea Trust. All health content on bbcgoodfood.com is provided for general information only, and should not be treated as a substitute for the medical advice of your own doctor or any other health care professional. If you have any concerns about your general health, you should contact your local health care provider. See our website terms and conditions for more information.
5 nutritionists share their favourite healthy pancake toppings
Here are some healthy pancake topping suggestions to help you flip the nutritional script, from caramelised pineapple to cottage cheese
Shrove Tuesday, or ‘Pancake Day’, happens the day before Ash Wednesday in the Christian year. In 2025, millions of pancakes will perform their stovetop aerobatics on March 4th. The pancakes eaten during this feast were traditionally meant to be a pre-Lent treat. A lavish Tudor-era recipe from Hannah Glasse’s cookbook, The Art Of Cookery: Made Plain and Simple (1740), calls for brandy and ginger. Times have changed, and most Brits now top their Shrove Tuesday pancakes with one or two of the following ingredients: Lemon Sugar Honey Maple syrup Chocolate Nutella Golden syrup Banana But now that only 5% of British people (and just 11% of British Christians) fast for Lent, there’s less cause to load up on treat foods during Pancake Day. Perhaps some of our pancakes can be a little more adventurous – and more nutritious. You can always keep a tin of golden syrup handy for dessert. To give you some healthy pancake inspiration ahead of Shrove Tuesday – or to use throughout the year – we got in touch with five of our most-trusted nutritionists to find out their favourite healthy pancake toppings. Read on for a selection of sweet and savoury suggestions. 1. Caramelised pineapple Holly Dunn, nutritionist, Holly Dunn Nutrition Try topping your pancakes with sweet, super-ripe, fresh pineapple, naturally caramelised and then topped with Greek yoghurt, lime zest and lightly toasted coconut flakes and pecans. Start by toasting some pecan nuts (15g per person) in a dry non-stick pan over a medium heat, until lightly toasted. For the last 30 seconds, add a similar quantity of unsweetened desiccated coconut flakes, then remove and gently crush the pecans and coconut. Chop soft pineapple flesh into 1 cm chunks (about a quarter of a pineapple per person), reheat the same non-stick pan and cook the pineapple for 5-10 minutes, stirring regularly. Then remove and keep warm. Cook your pancakes using groundnut oil in the same pan (I recommend adding cinnamon and a little ginger to the batter). When ready, serve them with the warm caramelised pineapple, a generous dollop of Greek yogurt, the toasted coconut-pecan mix and some lime zest. If you like, you can also add a little lime juice to your Greek yogurt to zest things up even more! If you need to ripen a pineapple quickly to make this recipe, break off the top and store the pineapple upside down on a plate at room temperature. What makes caramelised pineapple a healthy pineapple topping? Pineapple contains beneficial compounds such as manganese, antioxidants, fibre and a group of digestive enzymes known as bromelain. These enzymes aid in the digestion of proteins, which is one of the reasons pineapple works beautifully alongside or following a protein-rich meal. Widely studied for its anti-inflammatory role, bromelain has health benefits extending beyond good digestion with an impressive list of potential clinical applications, including helping to promote healing after injury and reducing arthritic pain. However, it is worth noting that the enzyme concentration in fresh pineapple is too low to achieve therapeutic doses. Pineapple is also an underappreciated source of vitamin C with a 100g serving containing around 50mg, which is 125% of the daily RNI in the UK. Vitamin C has important roles in collagen synthesis (skin and joint health), immune function (especially in those who do a lot of vigorous exercise), iron absorption and adrenal function (AKA our stress response). The fresh pineapple in my pancake topping is naturally caramelised, which means no butter or added sugar is needed! The Greek yogurt adds protein, beneficial live cultures and calcium. If you love this idea, try our American-style pineapple and banana pancakes recipe next. 2. Cottage cheese Kerry Torrens, nutritionist and food writer I prefer a savoury pancake topping, and my current favourite is cottage cheese. I use a full fat version but reduced fat is fine as well. Put a generous spoonful of cottage cheese in a small bowl and flake in pieces of poached trout or salmon, gently stir through to mix, then add freshly chopped chives and a pinch of black pepper. Finally, dollop the mixture onto your pancakes of choice, or even use it as a pancake filling. Why is cottage cheese a healthy choice? Cottage cheese is low in calories but has a high protein content which balances the carbs from the pancakes perfectly, and it contributes other essential nutrients including calcium for healthy bones and teeth. Meanwhile, poached trout and salmon are lower in salt than the smoked equivalents, but still rich in the important, ‘healthy’ omega-3 fats, and chives add flavour and a surprising punch of vitamin C. 3. Greek yogurt with berries and maple syrup Beth Furness, nutritionist, Nutracheck I'd be lying if I said pancakes only make an appearance in my house on Pancake Day! I usually go for a savoury breakfast, but when my sweet tooth kicks in, pancakes really hit the spot. I tend to prefer fluffy Scotch pancakes over thin crêpes because they have a soft, pillowy texture that holds onto the toppings nicely. My go-to toppings are low-fat Greek yogurt, fresh raspberries, blueberries and a drizzle of amber maple syrup. For me, these ingredients strike the perfect balance of creamy, tangy and naturally sweet. When serving, I like to lay three warm Scotch pancakes on a plate, slightly overlapping. Then, I dollop on two heaped tablespoons of plain, low-fat Greek yoghurt, followed by 80g each of fresh raspberries and blueberries (the fresher the better). To finish, a light drizzle of amber maple syrup brings it all together. Why is Greek yogurt, berries and maple syrup a healthy combination? This combination brings plenty of nutritional benefits. Greek yoghurt is a great source of protein, calcium and probiotics, which keep our gut healthy, strengthen our bones and help to keep us feeling full. Berries provide fibre, antioxidants and vitamin C, which support immune function and help to combat inflammation in the body. Amber maple syrup has a richer taste than lighter varieties, meaning a little goes a long way for sweetness and flavour. While still a form of sugar, it also contains small amounts of magnesium and zinc, which are beneficial in moderation. 4. Avocado Claire Barnes, nutritionist, The Happy Nutrition Co. Avocados are an incredibly versatile ingredient that make a delicious and nutritious pancake topping. While technically a fruit, they complement both sweet and savoury flavours beautifully. On your pancakes, try avocados sliced with smoked salmon and crème fraîche; mashed with lemon juice, olive oil, sea salt and a sprinkle of chili flakes; or diced with mango, honey and lime juice for a tropical twist. Why are avocados a healthy pancake topping? Beyond their creamy texture and mild flavour, avocados are packed with health benefits. They’re an excellent source of heart-healthy monounsaturated fats, particularly oleic acid, which has anti-inflammatory properties. They also provide fibre to support gut health, essential vitamins like folate and vitamin K, key minerals such as copper, and phytochemicals like lutein which promote eye and cognitive health. Research suggests that eating avocados may support cardiovascular health, contribute to a healthier weight and body composition, enhance cognitive function, and improve gut microbiota balance. Adding just half an avocado to your pancake toppings not only elevates the taste but also offers a nutrient boost to support your gut, brain, and overall wellbeing! For a fruity twist, try our almond crepes topped with avocado and nectarine – they're gluten-free and low in carbs. 5. Peanut butter or almond butter Dr Frankie Phillips, registered dietitian and nutritionist I love making my pancakes even tastier with a few extra ingredients. Adding a little cocoa powder to the batter can make a tasty, chocolatey pancake, and I’d spread some peanut butter or almond butter on top when it’s cooked. Mashed banana is another healthy addition that can use up fruit that might be lurking in the fruit bowl! A ripe one adds just the right amount of sweetness and squidginess to complete a fabulous, nutrient-rich dessert pancake combo. Using some wholemeal flour in the batter mix is also a great way to boost your intake of fibre – we really should be eating more of it than most of us currently achieve. If that’s too much wholemeal for you, try using a 25% wholemeal to 75% white flour mix. Why are cocoa powder and nut butter healthy additions? Cocoa powder contains a range of antioxidant polyphenols. The nut butters are packed with fibre, protein and healthy unsaturated fats, as well as vitamins and minerals. Try our recipe for a stack of peanut butter pancakes. Read more nutritionist advice... 5 nutritionists share their healthy breakfast ideas Is boosting immunity a myth? Nutritionist Kerry Torrens answers 10 healthy kitchen nutrition hacks How to get the most out of kitchen supplements
A trichologist and nutritionists explain the relationship between diet and hair health – and which foods can help with certain cases of hair loss
If you’re feeling abandoned by your hair, you’re not alone. Over 80% of men and almost half of women experience significant hair loss in their lifetime, with thinning or balding often starting before middle age. What we typically think of as baldness (known as male and female pattern baldness) is largely genetic. It’s often maternally inherited, because our androgen receptor genes – which influence genetic hair loss – are located on X chromosomes. Everyone gets one set of X chromosomes from their mother, and females get a second set from their father. So, if you have male pattern baldness, the credit goes to your mother’s line – and if you have female pattern baldness, you might have either parent to thank. X marks the bald spot. Other types of hair loss, including a common kind called telogen effluvium, are often influenced by what we eat. It’s important to understand the cause of your hair loss (which usually requires diagnosis by a trichologist) before you can know whether a dietary change could reduce the issue. We spoke to a trichologist and nutritionists to learn how diet interacts with hair loss, which foods could help alleviate the issue in specific cases, and how you can easily tweak your diet for better hair health overall. What can cause hair loss? People lose hair for various reasons, as certified trichologist and CliniHair founder, Marta Teixeira, explains: ● Androgenetic alopecia (AGA), commonly referred to as male or female pattern baldness, is characterised by a progressive thinning of hair follicles, leading to hair loss. This condition is primarily driven by genetic factors and the influence of hormones including DHT (dihydrotestosterone). ● Telogen effluvium (TE), also known as diffuse hair loss, is characterised by a diffuse shedding of hair due to a disruption in the hair growth cycle. It can be triggered by various factors, including physical or emotional stress, major illness, hormonal changes, medication and nutritional deficiencies. ● Alopecia areata (AA) is an autoimmune disorder that leads to non-scarring hair loss, often presenting as well-defined patches on the scalp or other hair-bearing areas. It is believed to involve a complex interplay of genetic susceptibility and environmental triggers, such as stress or viral infections. ● Scarring alopecias, such as lichen planopilaris and frontal fibrosing alopecia, involve inflammation that leads to the destruction of hair follicles and permanent hair loss. These conditions are less common but can be particularly distressing due to their irreversible nature. According to Teixeira, nutritional factors can also play a crucial role in hair health and the prevention of hair loss. “A balanced diet rich in vitamins and minerals is essential for preventing hair loss and promoting overall hair health,” she says. The best nutrients for hair loss Iron Upping your intake of certain nutrients may limit your hair loss, especially if a deficiency is contributing to the issue. For example, iron deficiency has been linked to telogen effluvium – and those with low iron might be able to combat their diffuse hair loss by increasing their iron intake, as directed by their GP. “Iron deficiency anaemia is a well-recognised cause of hair loss, as iron is essential for the proper functioning of hair follicles,” Teixeira notes. Good sources of iron include liver, beef, lamb, spinach and kidney beans. Zinc Zinc deficiency has been linked to AGA and TE hair loss, so getting your RDA of this nutrient could do some good for your hair (and for your immune function). “It’s found in many foodstuffs, particularly shellfish, and tends to be better absorbed from animal-based sources,” says Holly Dunn, a registered nutritionist and member of the Nutritionist Resource network. “The most concentrated source is oysters, which have zinc levels well above any other food. If you don’t eat meat and fish, the most concentrated source is pumpkin seeds.” Vitamin D Vitamin D regulates hormones related to hair growth and has been established as playing a role in the hair growth cycle. “It’s difficult to get this vitamin in your diet, but oily fish is a natural source, and the plant form (vitamin D-2) is found in mushrooms,” says Dunn. “Between October and March we should all be taking at least 400 IU per day of Vitamin D in supplement form. Your exact dosage will depend on factors including your age, skin colour and body weight, but most people will need a higher intake, up to 2,000 IU daily.” Easy diet tweaks for healthy hair 1. Give your hair energy “Hair cells are the second-fastest-growing cells in the body, so they are energy-intensive,” says Dunn. “Sufficient energy intake from proteins, carbohydrates and fats is essential to hair health. With low-energy diets, crash diets or a sudden energy intake change, the body prioritises essential functions over hair growth.” So, eating enough, and eating well, is a simple step you can take to look after your hair health. Energy-boosting foods include slow-release carbs such as wholegrains, and the healthy fats found in foods like nuts, seeds and avocados. Read our guide: How to eat to feel more energetic 2. Help your body absorb hair-healthy nutrients Successful absorption of nutrients that help with hair health is dependent on a healthy gut. “A good, healthy digestive tract helps absorb nutrients and blocks out things that shouldn’t cross over, whereas an imbalance can cause inflammation that affects other parts of the body, including hair,” says Claire Barnes of The Happy Nutrition Co., a certified nutritionist and Nutritionist Resource member. “Diversity in your diet is the main thing for gut health. In particular, your gut bacteria are fed by things like fruit, veg, grains, legumes and pulses,” says Barnes. “Fermented foods including sauerkraut, kimchi, kefir and kombucha contain probiotics, so they increase the level of good bacteria in the gut. The bacteria increase acidity as they go through, improving the gut lining and reducing inflammation.” 3. Make sure you’re getting enough protein “Protein performs a crucial role in creating hair structure, and a low intake can cause hair loss,” says Dunn. “In the UK, most people get enough protein, but the official RDA of 0.75 grams per kilogram of your body weight is very low. The World Health Organization guidance is higher, and most dieticians think that for optimal health you need 1-1.2 grams. If you’re really active, I’d recommend a higher intake, rising to 1.8-2 grams for athletes,” she says. Barnes adds: “The hair shaft is mostly made of the protein keratin. We can’t absorb keratin itself, but we can eat the amino acids that may be built into it. Try to eat plenty of good-quality proteins, particularly ones containing cysteine, which you can get from chicken, beef, eggs and wholegrains,” she says. Check out our high-protein recipes. How important is diet to hair health? A healthy, balanced intake of macronutrients, vitamins and minerals plays a role in promoting good hair health. But, while diet undoubtedly makes a difference to your hair, it’s not the whole story. “Despite the established link between dietary factors and hair loss, there are often other factors involved,” says Teixeira. “Nutritional deficiencies can contribute to hair loss, but they can also interact with genetic and environmental factors. Diet is significant, but it should be viewed as part of a wider set of influences.” Some people with hair loss use dietary supplements such as biotin and pumpkin seed oil in an attempt to reverse or alleviate the condition. Again, Teixeira urges caution: “There’s a lot of marketing around supplements, and while they may seem like an easy solution, they are often a strategy to target consumers suffering from hair loss rather than a clinically proven treatment,” she says. “The best approach is to see a qualified clinical trichologist or dermatologist who can assess your case and determine whether nutritional support is necessary.” With that said, if you are very keen to try a supplement that may help with androgenetic alopecia hair loss – and you do not wish to take a medication such as finasteride or minoxidil – then you’ll find that some options have a stronger basis in research than others. “Regarding supplements, people are always looking for that magical answer, because our hair is part of our identity,” says Dunn. “If you’re going down that route, you could look into saw palmetto. It’s a botanical extract with anti-androgenic properties, and it’s backed by a systematic review that showed improvement in hair quality, count and density.” Stress is another hair loss factor that we have some degree of control over, linked particularly to telogen effluvium and alopecia areata. “You can try making lifestyle changes to reduce stress, as well as adding in antioxidants, containing Vitamins C and E, and selenium which is found in fruit, veg and especially Brazil nuts,” says Barnes. Before taking any form or hair loss supplement or making a significant dietary change, check in with your healthcare provider. As we’ve seen, hair loss is diverse. If you’re concerned about your hair loss, it’s best to see a qualified expert such as a trichologist who can diagnose the cause. In cases where diet seems to be a key factor, you can work with a nutritionist to identify a dietary solution. Further reading: The best biotin supplements 2025 – for dry skin, hair loss and more What to eat for healthy hair Vitamins and minerals What is bulking and how to build muscle healthily All health content on goodfood.com is provided for general information only, and should not be treated as a substitute for the medical advice of your own doctor or any other healthcare professional. If you have any concerns about your general health, you should contact your local healthcare provider. See our website terms and conditions for more information.
5 nutritionists share their healthy breakfast ideas
Find out how nutritionists approach ‘the most important meal of the day’, from nutrient intake to recipe ideas
If you’re going to choose one meal per day to optimise your nutrition, breakfast would be a good pick. This meal sets us up for the day, ideally providing energy, satiety (a sense of fullness) and an opportunity to take on important nutrients to meet our individual needs. From full English breakfasts to two-minute smoothies, breakfast can be enjoyed in a huge variety of forms. The ideal timing for breakfast also varies, depending on who you ask. Some nutritionists recommend delaying the meal till late morning as part of an energy-boosting diet plan, while others suggest breakfasting soon after you wake. Breakfast and diet are personal, so it’s worth playing around with a few different healthy breakfast ideas so that you can find out what works for you. To give you some initial inspiration, we asked five of our most trusted nutritionists how they approach breakfast, which foods and recipes they eat, and how the meal fits into their day and diet. Kerry Torrens, nutritionist and food writer My top tip is to eat breakfast within two hours of waking. This will help to support a balanced appetite and energy levels. Breakfasts are often carb-heavy, but you should make your first meal of the day a balanced one including protein and fats. Think beyond the classic breakfast options and choose an omelette roll or a burrito. Breakfast – or ‘breaking the fast of the night before’ – replenishes nutrients including your glucose stores, so if you skip breakfast you may end up feeling ‘hangry’. This can impact your appetite later in the day, which may lead you to overeat or to choose the wrong foods. If you struggle to eat first thing, try reducing the size of your evening meal or eat it earlier in the evening so you’ll have more appetite in the morning. Regularly missing breakfast makes it harder to meet your recommended fibre intake and five-a-day minimum intake of fruit and veg. You may also fall short of minerals like calcium and vitamins like those in the B group. Do: Eat within two hours of waking up Take on proteins and fats For more appetite, consider reducing evening meal size Don’t: Regularly skip breakfast Limit yourself to classic, carb-heavy options Kerry’s breakfast recipe recommendation: Black Forest breakfast bowl This Black Forest breakfast bowl is the perfect combination of delicious flavours with nutrient-dense, good-for-you ingredients. The oats and soya yogurt help manage cholesterol levels, while the 85% cocoa chocolate may support mood and gut health. The carbs in this recipe are balanced with protein and healthy fats from the nut butter and seeds. The frozen berries make it a great, budget-friendly option for the winter months, when fresh berries are expensive and possibly less nutritious. Dr Emma Beckett, FOODiQ Global nutritionist and author For most of us, breakfast is the first meal of the day. This means it has two main jobs: to replenish the nutrients and energy used overnight while your body rested and repaired during sleep, and to give you the nutrients and energy needed to get through the rest of the new day (or at least to the next meal). Breakfast should balance these needs with ease and convenience, as mornings are often a busy point in the day. Eat breakfast when it works for you. And, importantly, to start our day out right we shouldn’t hate what we are eating! The basics are getting enough energy (calories), fibre, lots of vitamins, minerals and health-promoting bioactives (which are the parts of foods that are good for us but aren’t essential to survive like nutrients are). Breakfast is a great time to boost our vegetable intake – we don’t have to wait for lunch or dinner. Do: Include some vegetables in your breakfasts Consume enough calories to give you energy for the day ahead Take on health-boosting bioactives (such as the polyphenols found in some berries, nuts and seeds) Don’t: Force yourself to eat breakfast foods that you dislike Worry about the timing of your breakfast Emma’s breakfast recipe recommendation: mushroom hash with poached eggs The mushrooms, tomatoes and herbs in this recipe tick the vegetable, vitamins, minerals, fibre and bioactive boxes with your first meal of the day. For a nutritional bonus, pop your mushrooms out in the sunlight anytime between buying and cooking – they can produce vitamin D, which we normally make in our own skin in the sun. The eggs add more vitamins and minerals plus high-quality protein, while seeds add more vitamins, minerals and good fats. This is a delicious and relatively simple way to start the day – it should take about 15 minutes and is adaptable if you want to add other vegetables or cook the eggs differently. Nicola Shubrook, clinic director and nutritional therapist, Urban Wellness Breakfast should prepare you for the day ahead, hence it is important to choose options that are lower in starchy carbs and not too high on the glycemic index scale, so cornflakes or toast and jam aren’t ideal. Starting the day with a high-protein, high-fibre breakfast will keep your blood sugars stable, preventing any energy crashes or sugar cravings mid-morning, and also improving your energy and concentration for the day ahead. Eat within 90 minutes of waking to optimise blood sugars, and ensure the meal contains a good source of lean protein (e.g. eggs, plain Greek yogurt, cottage cheese, chicken, beans) together with fibre such as fruit, vegetables, oats or sourdough bread. When having bread for breakfast, make sure you eat it with protein (e.g. egg, nut butter, fish) rather than a carb-based topping (e.g. jam, marmalade). If you're short of time, it is better to have something rather than nothing at all, so grab a piece of fruit and a handful of nuts rather than reaching for a pastry or biscuit. Batch-making recipes such as overnight oats or chia seed pots the night before can give you something convenient and portable, should you need to have your breakfast once you get to your workplace. Do: Include lean protein in your breakfasts Take on plenty of fibre Consider making recipes such as overnight oats the night before Don’t: Eat too many high-GI foods or low-starch carbs Skip breakfast – even when you’re busy Nicola’s breakfast recipe recommendation: scrambled egg and feta hash I love scrambled eggs for breakfast, as they are quick and easy to make, and are high in protein to keep me full until lunchtime. I tend to use three eggs per person, and I add some feta cheese to ensure I get enough protein. In this scrambled egg and feta hash recipe, the added vegetables provide some fibre, so you don’t need bread. I often add a dollop of sauerkraut on the side for extra fibre and gut health benefits. Dr Frankie Phillips, registered dietitian and nutritionist Breakfast is the powerful way to start your day. Done well, it can serve a massive amount of nutrients very easily. There is a wide range of options but my top tip is to make sure you always include some protein, whole grains, fruit and a drink. Together these will help to fill you up, provide at least one of your five-a-day and give some much-needed fibre. Depending on how much time you have, cooked or uncooked breakfast is really worth the investment as you won’t get too hungry before lunchtime. It also saves money as you won't be tempted to buy a mid-morning snack. If time really is short, a bowl of wholegrain cereal with milk is still a good way to provide valuable nutrients, as most breakfast cereals are fortified with a range of vitamins and minerals. And if you can’t face breakfast before you leave the house, having a box of cereal at your workplace can be helpful. I always make time for a cup of tea or coffee with breakfast. It will give you a boost of caffeine, which can help with alertness and – contrary to popular belief – doesn’t dehydrate you. Do: Eat a combination of protein, whole grains and fruit Perk up with a caffeinated tea or coffee Keep some cereal at your workplace Don’t: Skip breakfast! Frankie’s breakfast recipe recommendation: poached egg One of my top go-to breakfasts is poached egg (or scrambled egg) on multigrain toast, with a few slices of tomato and a glass of fresh orange juice. This meal is especially good for your iron levels, as the vitamin C helps you to absorb iron and make it more available to the body. You might also want to try a simple recipe for overnight oats, which can be adapted to your preferences. Beth Furness, nutritionist, Nutracheck Breakfast is key to a healthy, balanced diet. Starting the day with a well-rounded meal supports cognitive function, replenishes energy stores from a night’s sleep and curbs mid-morning hunger. While some choose to skip breakfast, doing so means missing out on a valuable chance to stock up on essential nutrients that help you meet your daily targets. For example, aiming for at least 30g of fibre daily is crucial for gut health – however, this goal can be challenging without including fibre in every meal. Breakfast provides a perfect opportunity to boost fibre intake. Foods like wholemeal toast, berries, tomatoes and avocados are all great examples of high-fibre breakfast ingredients that can help you reach this 30g goal. To maximise breakfast’s nutritional value, aim to build your meal around a variety of nutrient-dense ingredients. Always include a serving of wholegrains, a lean protein source and a portion of fruit or vegetables. Personally, I enjoy savoury breakfasts and, when I have the time, I like to prepare something warm. Do: Include plenty of fibre, contributing to a 30g daily target Focus on nutrient-dense ingredients such as wholegrains and lean proteins Don’t: Skip this daily opportunity to take on plenty of nutrients Beth’s breakfast recipe recommendation: avocado and black bean eggs One of my favourite breakfasts is this avocado and black bean eggs recipe. It’s packed with fibre and protein, and features some of my go-to breakfast staples – avocados, beans, eggs, and tomatoes – which I often have on hand, making it a convenient choice. I pair it with a slice of rye sourdough toast for a gut-friendly carbohydrate source. It’s a filling and delicious way to stay satisfied all morning.