Fibre is about more than just digestion – it helps your gut, brain and heart too
Find out why fibre is essential for your mental and physical health, impacting everything from your mood to immunity
Fibre is having a bit of a moment. It seems protein has had it's time in the sun and now everyone is talking about fibremaxxing and how to make sure we're getting enough. Quite right too. Fibre is an essential, but often overlooked, component of a healthy diet yet a recent government survey showed that 96 per cent of adults aren't getting enough. Perhaps because people often associate fibre with – to put it frankly – pooing that it's not talked about with quite the same enthusiasm as protein. I think it's about time we changed that. Many of us are aware of the need for fibre, it tends to be relegated to the background. Yet, its role in maintaining both mental and physical health is profound. From supporting heart health and gut function to aiding weight management and even influencing our mood, fibre is a true nutritional powerhouse. In this article, we will explore why fibre is so important, how it benefits various aspects of our health, and how much we should be consuming each day. Next, discover the top high-fibre foods, gut-friendly recipes and what to eat for better digestion. What is fibre? Dietary fibre refers to the parts of plant foods that our bodies cannot digest or absorb. Unlike fat, protein and carbohydrates, which our bodies break down and absorb, fibre passes through our stomach, small intestine and colon. There are two main types of fibre: soluble and insoluble. Soluble fibre dissolves in water to form a gel-like substance, helping to lower cholesterol and glucose levels. Insoluble fibre adds bulk to the stool and aids in moving food through the digestive system. Fibre is good for your heart One of the most well-established benefits of fibre is its positive impact on heart health. Cardiovascular disease remains one of the leading causes of death, but adding fibre to your diet can make a difference. Lowers cholesterol Soluble fibre, found in foods such as oats, beans, lentils and apples, has been shown to help lower cholesterol levels by reducing low-density lipoprotein (LDL), or 'bad' cholesterol. It binds to cholesterol in the digestive system and helps remove it from the body. Regulating blood pressure A fibre-rich diet is also associated with lower blood pressure. Studies have found that people who consume more fibre tend to have lower blood pressure, which in turn reduces the risk of heart attacks and strokes. Reduces inflammation Chronic inflammation is linked to a range of heart problems. Fibre from whole grains, fruits and vegetables, appears to reduce inflammation in the body, so supports a healthy heart. Fibre is great for gut health Fibre plays a crucial role in maintaining a healthy digestive system by supporting the gut. It's now commonly known that our gut has a profound effect on everything from our mental health and weight, to digestion, skin and immunity. So, it's vital that we keep our gut healthy, happy and functioning well. Promotes regularity While discussing toilet habits generally makes people uncomfortable, the frequency of your bowel movements is an important indication of your digestive system and overall health. Fibre adds bulk to our stools and helps food pass more quickly through the stomach and intestines, preventing constipation. So, if you're going to the effort of looking after yourself, then eating enough fibre should be top of your list. Supports mental health and mood A healthy gut is associated with improved mood and better brain function. Research has shown that the gut-brain connection plays a role in mental health conditions such as anxiety and depression. By nourishing our gut bacteria, fibre may help us to support and improve our mental wellbeing. Reduces the risk of digestive disorders A high-fibre diet is linked with a lower risk of developing various digestive disorders, including bowel cancer and irritable bowel syndrome (IBS). Fibre and weight loss We are facing a global obesity pandemic due to modern lifestyles and less than healthy food choices. It's not our fault, food has become a thing of convenience and this often means we're reaching for ultra-processed foods which are high in sugar and refined carbohydrates. The good news is that adding more fibre to our diets could be the key. Increases feelings of fullness Fibre-rich foods tend to be more filling than low-fibre foods, helping you feel fuller for longer. This can prevent over-eating and snacking between meals, both of which contribute to weight gain. Soluble fibre, in particular, slows the emptying of the stomach, leading to a prolonged feeling of fullness. Helps with calorie control Many high-fibre foods, such as fruits, vegetables, and wholegrains, provide fewer calories for the same volume of food. This allows you to eat good, satisfying portions without consuming excessive calories, and may even help you to lose weight. Supports blood sugar control Fibre helps slow the absorption of sugar and improves blood sugar levels. Stable blood sugar can help prevent energy crashes and cravings, making it easier to maintain a healthy weight. How much fibre should you eat? Despite the clear benefits, most people in the UK do not consume enough fibre. The NHS recommends that adults should aim for at least 30 grams of fibre a day, yet the average intake is only 20 grams. Good sources of fibre Wholegrain cereals and breads Brown rice and wholewheat pasta Oats and barley Beans, lentils and chickpeas Fruits such as apples, pears and berries Vegetables like carrots, broccoli and peas Nuts and seeds Tips for getting more fibre • Start your day with a high-fibre breakfast such as porridge or wholegrain cereal • Add beans or lentils to soups, stews and salads • Snack on fruit, nuts, or wholegrain crackers instead of processed snacks • Choose wholemeal options when buying bread, pasta and rice • Leave the skin on fruit and vegetables where possible It is important to increase fibre intake gradually and drink plenty of water to avoid digestive discomfort. So, why is fibre important? Yes, fibre is essential for our digestive health and, yes, that means it helps us poo. But it's important for so much more than that. Fibre is a vital component of a balanced diet with benefits for our mental and physical health. From protecting your heart and supporting your gut, to aiding weight management and boosting your immunity, fibre deserves a central place in your daily meals. So next time you plan your meals, remember to put fibre on your plate! Now try... Digestive health recipes and tips How does diet affect gut health? What are probiotics and what do they do? The acid reflux diet: what is it? Foods to avoid for acid reflux Top 12 healthiest fermented foods Find out more about healthy weight-loss 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.
Revealed: the HEALTHIEST fermented foods (and they're less weird than you expected!)
Fermented foods are not just for foodies – there’s plenty of accessible options for all of us to enjoy and reap the benefits from. Nutritionist Kerry Torrens rounds up the best and, if you’re new to fermented foods, check out her recommendations for delicious recipes to try.
Fermented foods have gone from zero to hero, with our growing interest spurred by all the social media posts touting their many health benefits from improved digestion and gut health to a more resilient immune function and a reduced risk of conditions like type 2 diabetes and heart disease. But fermented foods are nothing new, they’ve been around for centuries, used originally as a means of preservation, before refrigerators were commonplace, they also have a strong cultural identity. If you’ve shied away from the thought of a fermented food because they sounded weird and the idea of eating bugs put you off, then think again because many of the healthiest options are familiar foods many of us eat every day. Discover our full range of health benefit guides and check out the health benefits of fermenting, what are probiotics and our favourite fermented food recipes. What are the healthiest fermented foods? 1. Cheese (including aged cheddar, parmesan, gouda and mozzarella) Would you believe that some cheeses are more effective than a probiotic supplement? Mozzarella, the Italian soft, fresh cheese is a classic example, although be aware that levels of beneficial bacteria will vary depending on the source of the milk used. Discover the healthiest cheeses. Be inspired by our recipes, including caprese salad, courgette, potato and cheddar soup and parmesan spring chicken. 2. Yogurt Interestingly, just one serving of 100g of probiotic yogurt every day may be beneficial for helping manage stress, anxiety and quality of life in post-menopausal women. We need to understand more about the mechanism behind this, so more studies are needed, but it may be a good habit to start! Discover the health benefits of yogurt. Use up yogurt to make our roast aubergines with yogurt and harissa, instant frozen berry yogurt and roasted beetroot with za’atar, chickpeas and harissa yogurt. 3. Olives Olives are one of the most popular fermented foods. Their natural saltwater fermentation makes them rich in a family of bacteria called lactobacillus, this is one of the most influential of all of our good gut bugs. Discover the health benefits of olives. Add salty olives to our chicken and olive casserole, cod with olives and crispy pancetta and tuna, olive and spinach spaghetti. 4. Sourdough Typically made from just four ingredients – flour, water, salt and a starter culture – sourdough is easy to digest and highly nutritious. It’s the starter combined with the long fermentation which holds the key to sourdough’s taste, texture and its health credentials. The starter is a mixture of flour and water, which is fermented by wild yeasts and lactic acid bacteria, which gives the sourdough its rise. Traditional sourdough undergoes a slow fermentation, which makes its vitamins and minerals more accessible. The process also kick-starts the breakdown of protein (gluten), making the bread easier to digest. Although the beneficial bugs, found in the starter, are lost during baking, compounds called polyphenols become easier for us to access. These act as a fuel source for the good gut bugs we already have and, unlike many commercially produced loaves, sourdough helps keep blood sugar levels stable too. Discover the health benefits of sourdough. Give sourdough a go with our step-by-step recipe to make your own starter, and use it to make our classic sourdough loaf. 5. Apple cider vinegar Apple cider vinegar is made by crushing apples and allowing yeasts to ferment the natural sugars into acetic acid. It’s the unfiltered vinegar that retains the benefits because it contains the mother, a collection of proteins, enzymes and friendly bacteria. You’ll recognise an unfiltered product when you see it because it will appear cloudy in the bottle. Including apple cider vinegar in your diet may help improve fasting blood sugar and reduce HbA1c, a marker your doctor may check because it gives an indication of your long-term blood sugar control. Discover the health benefits of apple cider vinegar. Use apple vinegar to make our spicy black bean tacos. 6. Sauerkraut Sauerkraut or sour cabbage is essentially fermented cabbage and is thought to have originated in China more than 2,000 years ago. The process of fermentation initiates certain beneficial bacteria and it’s these, along with the process itself, that makes sauerkraut such a healthy choice. Fermented cabbage is especially heart-healthy, being fibre-rich and a source of beneficial bugs that help to balance cholesterol levels. It’s also a good source of potassium and its bacterial content is thought to positively influence blood pressure. Discover the health benefits of sauerkraut. Discover how to make your own sauerkraut using our easy recipe. 7. Kefir Kefir may be even better for you than yogurt! This is because it benefits from a more wide-ranging composition of beneficial bugs and yeast. These microbes are responsible for producing bioactive compounds that have numerous benefits for our health, from improving digestion to lowering cholesterol. Discover the health benefits of kefir. Enjoy kefir in our raspberry and kefir overnight oats and kefir breakfast smoothie. 8. Kimchi A fermented combination of vegetables and spices, this traditional Korean food is now popular across the world. The process of fermentation, by mainly lactobacillus bacteria, is thought to enhance the nutritional value of kimchi. This is because the bacteria themselves synthesise vitamins and minerals, and the process of fermentation deactivates some less favourable compounds. Including kimchi regularly in your diet may help you manage cholesterol and balance blood sugar levels. Discover the health benefits of kimchi. Add the bold flavour of kimchi to our kimchi fried rice, kimchi noodles and kimchi scrambled eggs. 9. Kombucha Kombucha is a mildly fizzy, fermented drink made from sweetened tea and a specific culture known as a scoby – a symbiotic culture of bacteria and yeasts. The bacteria and yeast in the scoby convert sugar into ethanol and acetic acid. The acetic acid is responsible for kombucha’s distinctive sour taste and makes it a great alternative, when you fancy something a little different. Kombucha contains small amounts of vitamins and minerals, including vitamin C and vitamins B1, B6 and B12, which are produced when the yeast breaks down the sugars. Levels are likely to vary by product. Discover the health benefits of kombucha. Make your own kombucha with our easy recipe. 10. Miso A traditional ingredient in Japanese and Chinese cooking, miso paste is made from soybeans and grains that are fermented by koji enzymes and beneficial bacteria. Miso is rich in gut-friendly bugs, protein, vitamins E and K as well as isoflavone plant compounds which may have anti-cancer benefits. Discover the health benefits of miso. Use miso to make our miso aubergines, miso salmon with ginger noodles and miso chicken and rice soup. 11. Tempeh A great protein alternative, tempeh is a traditional soya product made from cooked, fermented soya beans. It’s rich in bone-friendly minerals including calcium, magnesium and phosphorus. In addition to this, the fermentation process breaks down compounds known as anti-nutrients, which may inhibit our uptake of some of these valuable minerals. This makes fermented foods, like tempeh, easier to digest and the nutrients they provide, easier to absorb. Discover the health benefits of tempeh. Be inspired by our chilli tempeh stir-fry and tempeh traybake. 12. Natto A traditional Japanese dish of fermented soybeans, natto is a rich source of good-for-you bacteria. It’s traditionally consumed at breakfast and has a beneficial effect on the gut. Containing as much as 100 times more vitamin K2 than some cheeses, it’s particularly useful for those at risk of poor bone health. However, if you’re on blood-thinning medication, such as warfarin, you should refer to your GP or registered dietician before introducing vitamin-K-rich foods into your diet. Learn more about natto and what makes the Japanese diet so healthy. Enjoyed this? Now try… 4 signs you have an unhealthy gut (and what to do to help it) Top 10 probiotics foods to support your gut health Digestive health recipes and tips Gut-friendly recipes How to make kefir How to make kombucha Got a question about gut health? Let us know in the comments below. This page was reviewed on 10 October 2025 by Kerry Torrens. Kerry Torrens BSc. (Hons) PgCert MBANT is a registered nutritionist with a post graduate diploma in Personalised Nutrition & Nutritional Therapy. She is a member of the British Association for Nutrition and Lifestyle Medicine (BANT) and a member of the Guild of Food Writers. Over the last 15 years she has been a contributing author to a number of nutritional and cookery publications including Good Food. Find her on Instagram at @kerry_torrens_nutrition_ All health content on goodfood.com is provided for general information only, and should not be treated as a substitute for the medical advice of your own doctor or any other 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.
Ultra-processed dietary disaster or essential muscle-building fuel: the TRUTH about protein powder
Ever wondered if protein shakes are actually a healthy choice, which protein powder might be best or if they’re all a ‘no-no’ because of their ultra-processed status? Our nutritionist answers these questions and more.
The term 'ultra-processed' is increasingly applied to lots of everyday foods, including those perceived to be healthier options – so how can we navigate this confusion when we’re looking to boost our protein intake? Protein is an essential nutrient that's required by the body for growth, repairing damaged cells, making hormones and building muscle. Protein is made up of building blocks called amino acids, and there are nine essential amino acids that aren’t made by the body so must be obtained from diet. Often associated with body building, protein powders have grown in popularity over recent years. People now use them to help meet their daily protein needs and gain or lose weight, as well as manage certain medical conditions or recover from injury or surgery. Often seen as a convenient and easy way to get more protein into the diet, protein powders are supplements that you wouldn’t be able to recreate in your own kitchen, meaning they are classified as an ultra-processed food (UPF). Eating UPFs regularly has been associated with poorer health and a number of illnesses, such as obesity, cancer and depression. However, we still can’t say with any degree of certainty what it is about UPFs that makes them bad for us. This means that when we’re considering a health food, like a protein powder or other supplement, it can be quite puzzling: on one hand, it may help us achieve our health goals, while on the other it may be adding to our UPF intake. So, we asked our nutritionist Jo Williams to explore the complexities around health products like protein powders and set the matter straight. There are a wide range of protein powders to choose from, including whey, pea, casein and soy protein. Read on to find out more and check out our reviews of the best protein powders, vegan protein powders and our guide to how much protein you need to build muscle. Is protein powder an ultra-processed food? Yes, protein powders are ultra-processed. The manufacturing processes applied to make them changes the food’s original structure. Most protein powders also contain ingredients that we wouldn’t use at home, like emulsifiers, sweeteners, anti-caking agents and preservatives. Are protein shakes good for you? Protein shakes are a convenient way to meet or increase your daily protein intake. That said, they’re not an essential part of the diet – most of us can meet our daily protein needs by eating whole foods such as meat, fish, dairy, eggs, nuts, seeds, beans and legumes. By consuming these foods, we’re also benefiting from fibre, fats, vitamins and minerals. Protein shakes are often chosen as a healthier, more satisfying snack to help curb hunger and calorie intake. This can be especially helpful for those who struggle with portion control or frequent snacking; however, shakes should not replace the whole foods in your diet. Shop-bought protein shakes are likely to contain added sugars, so you’re better off making them at home with a good-quality protein powder so you can control what’s going into them (and save your pennies). Comparing protein powders There are two types of protein powder: animal and plant. Popular animal proteins are whey and casein (both derived from milk), while pea and soy are favourite plant-based powders. There are a number of other types, such as hemp, pumpkin seed, collagen and rice, which can be used in similar ways – in smoothies, shakes or baking, such as pancakes and porridge. What is pea protein and is it good for you? Pea protein is a vegan source of protein made from green and yellow split peas It contains all nine essential amino acids and is high in iron It is low in an amino acid called methionine It is not as readily absorbed as animal proteins, but is effective at building muscle What is whey protein and is it good for you? Whey protein is an animal protein derived from cow’s milk It contains all nine essential amino acids and is rich in the amino acid leucine It's an easily digestible source of animal protein that's absorbed quickly It has been shown to support athletic performance and build muscle Evidence suggests whey protein is better at reducing body fat and increasing lean body mass than other proteins, and may lower blood pressure It's not suitable for vegans or those with dairy intolerance/allergy What is casein protein and is it good for you? Casein protein is an animal protein also derived from cow’s milk It contains all nine essential amino acids It is absorbed more slowly than whey protein, providing a steady release of amino acids It keeps you fuller for longer and is more suited to periods of fasting or sleep It's not suitable for vegans or those with dairy intolerance/allergy What is soy protein and is it good for you? Soy protein is a plant protein derived from soy beans It contains all nine essential amino acids and has a high protein content It has been linked to some impressive health benefits, including maintaining body composition Soy contains phytoestrogens, which in some individuals can mimic the effect of the hormone oestrogen (there are pros and cons of including phytoestrogens in your diet), so soy protein might not be suited to everyone What are the signs of protein deficiency? As a general guide, we’re recommended to consume 0.8g protein for each kilogram of body weight per day. However, protein needs vary depending on age, activity levels and overall health. For those who are physically active, the daily intake is higher, and those who are pregnant, breastfeeding or have certain medical conditions will also require more. Most of us adequately meet our needs through a balanced, varied diet, making protein deficiency uncommon in the Western world. Common signs of protein deficiency include: Brittle hair and nails Feeling weak/hungry Poor immunity/frequently getting ill Muscle weakness and decreased muscle mass Stress fractures Stunted growth Does protein make you gain weight? Protein offers several benefits that can help with weight loss. It takes longer to digest than carbohydrates alone and fills you up for longer, which can reduce the need for snacks and overeating. Protein can also help preserve and build lean muscle mass. Muscle weighs more than body fat, but because it’s metabolically active, it helps you burn more calories. Should I invest in a protein powder? Most of us get enough protein from a balanced, varied diet, but if you are looking to maintain or build muscle, are recovering from injury or illness, have a reduced appetite or are elderly or frail, a protein powder may be helpful. If you do decide to invest in a protein powder, remember it is meant as a ‘supplement’ to a balanced diet, not a replacement. Always read the product label to know what you are consuming. Want more like this? Try: How much protein do I need to build muscle? Protein and carbs – get the balance right Everything you need to know about protein The best protein powders 2025, tried and tested High-protein meal ideas Training for a marathon? Check out our marathon hub. This page was reviewed on 3 October 2025 by Kerry Torrens. Jo is a registered nutritionist (RNutr) with the Association for Nutrition with a specialism in public health. Since graduating from the University of Westminster in 2010, Jo has worked in a variety of public and private contexts, delivering weight management programmes, community cookery projects, and corporate wellness packages. Alongside trying to grow more of her own fruit and veg at her allotment, Jo works as a Nutritionist and Health Coach for Second Nature. She has contributed articles to a number of nutrition websites, including Good Food. All health content on goodfood.com is provided for general information only, and should not be treated as a substitute for the medical advice of your own doctor or any other health care professional. If you have any concerns about your general health, you should contact your local health care provider. See our website terms and conditions for more information.
How to save money with our nutritionist-approved electrolyte recipe
Electrolyte supplements are everywhere, but do you really need to spend out to stay hydrated? We find out…
Electrolytes are essential minerals and crucial for hydration and muscle function. While the role they play in maintaining hydration is undisputed, if you’re already eating a varied, balanced diet do you really need an electrolyte boost and, if so, does this mean spending big on electrolyte products? Discover the answer to these questions and learn to make your own electrolyte drink. Found in our body fluids, electrolytes are minerals like sodium, potassium and chloride, and have an electric charge (‘electro’) when dissolved in liquid. They play a vital role in the body, not just to support hydration, but by regulating muscle contractions and nerve impulses, and helping balance the body’s pH levels. Trending on social media, electrolyte supplements are hot news and as a result tend to put a fairly hefty dent in your pocket. Next, discover how to stay hydrated on a run, the most hydrating foods and find out how much you should drink a day. How to make an electrolyte drink at home Easy to make and affordable, homemade electrolyte drinks can make a healthier alternative to expensive supplements and fancy, shop-bought products. Simply follow these easy steps: Pick your base Healthy options include milk, mineral water, herbal tea and coconut water. Although it might not be your first choice for hydration, studies suggest that milk is more beneficial than a sports drink. This is because it is a natural source of electrolytes, including sodium – if you choose a plant-based alternative, make sure it’s fortified with key nutrients. Coconut water is another popular choice and is rich in potassium, however it’s comparably low in sodium, as are other plant milks. Look for a product made with 100% coconut water, with no added sugars. Top up with fruit and vegetables Fruit juices, soft fruits like banana and avocado as well as cucumber and kiwi blend really easily and contribute electrolytes, including potassium, as well as natural sugars. Add balance A pinch of salt, bicarbonate of soda or dried seaweed flakes are naturally rich in sodium as well as chloride to help balance body fluids. Flavour Fresh ginger, sweet tasting herbs like mint or a sprinkle of spice, like cinnamon, all work well. Sweeten This depends on your palate but honey or maple syrup can be delicious additions. Try these electrolyte boosts Recovery smoothie 250ml skimmed milk or fortified plant-milk 1 small banana 1/8 tsp sea salt crushed ice or 1 ice cube honey or maple syrup to taste Blend all the ingredients together and enjoy. Oral rehydration recipe (St Mark’s solution) For persistent episodes of diarrhoea/vomiting. 20g glucose powder or table sugar 2.5g sodium bicarbonate (baking soda) 3.5g salt 1 litre of water Combine the ingredients in water until dissolved, keep at room temperature or in the fridge, use within 24 hours. When might you need more electrolytes? Electrolytes combined with carbs in the form of sugar support the movement of water from your intestine, and so help the body retain fluid for longer. This is especially useful during endurance sport or after a hard gym session when you’ve exercised, and been sweating, for longer than an hour. Similarly, in hot, humid conditions, at high altitude and in dry air when water loss from the body can increase by as much as 10-fold. Illness such as vomiting and diarrhoea may also increase the loss of essential electrolytes and in some circumstances, when your symptoms persist, oral rehydration salts may be recommended. If you feel fatigued, have a headache, experience muscle cramps and weakness, and notice a change in your heart rate then your electrolyte levels may be out of balance. Should you take electrolyte supplements? Your body is designed to regulate electrolytes and keep them at the right level. This means if you’re eating a balanced, varied diet, electrolyte supplementation is generally not needed because the amount you get from your diet should be enough. If you think you could do with a boost you could make a homemade electrolyte drink. When electrolytes may be needed is during prolonged exercise sessions (longer than 90 minutes) and when training in hot weather. In these circumstances, consider a specialist product depending on your needs – a hypotonic sports drink or a zero-sugar electrolyte drink has a lower carb and salt content than that of your blood, this encourages your body to take-up fluids, so you rehydrate quickly. For exercise sessions where you need to support energy levels an isotonic drink may be more appropriate, these have a similar concentration of carbs and salts to your blood, so take a little longer to hydrate, but because they provide a source of energy, they can sustain energy levels and performance. If you’ve been experiencing persistent diarrhoea and/or vomiting, your GP or pharmacist may recommend an off the shelf product such as Dioralyte. Rehydration products like this are typically taken for 24-48 hours and may help support recuperation. Read the pack carefully and only take if needed. Can you get electrolytes from your diet? Absolutely, your diet is the primary source of electrolytes, include naturally rich foods such as those below, and use our homemade drink when you need additional support. Naturally rich foods include: Sodium – fermented vegetables, cheese, smoked fish Chloride – sea salt, table salt, seaweed Potassium – avocado, banana, spinach, kale, sweet potato Magnesium – nuts, seeds, green leafy vegetables, wholegrains Calcium – dairy, tinned fish with bones, sesame seeds, fortified dairy alternatives Phosphate – cheese, salmon, yogurt, lentils Bicarbonates – bread and bakes that use sodium bicarbonate (baking soda) as a raising agent Saving money on supplements Commercial products are designed to replenish electrolytes, provide a source of hydration and potentially support energy. That said, many of them are high in sugars, artificial colours and flavourings, and tend to be pricey. These products may also be unsuitable for some individuals including those with kidney disease, high blood pressure and heart disease. Rather than succumbing to expensive marketing, focus on eating a varied, balanced diet and hydrating with a variety of options, including plain water, herbal teas, diluted juices and high-water-content foods. A DIY electrolyte drink is easy to make and allows you to control the ingredients you use as well as offering a budget-friendly option. Eating a balanced diet, which includes a wide variety of fruit and vegetables, and staying well hydrated is key to replenishing and maintaining electrolyte levels. Here are some other things you can do to maintain balance: Don’t add salt to your food – instead flavour foods using herbs and spices Avoid highly physical activity during the hottest times of the day. If you are training for a sports event, such as a marathon, you will need to pay particular attention to how you hydrate. This is because both fluid and electrolytes are lost in sweat. That said, you don’t want to overdo the fluids – consuming too much, especially those with a diuretic action, may flush electrolytes out of the body Finally, if you are on medication, including over-the-counter products, and you suspect they may be causing an electrolyte imbalance, speak to your GP or pharmacist Further reading: Electrolytes: what are they and do I need to replenish them? Top 5 health benefits of drinking water How much water should you drink every day? What to eat and drink in a heatwave Is fruit juice good for you? Top 5 health benefits of lemon water Other ways to enjoy an electrolyte boost: Avocado smoothie Green rainbow smoothie bowl Green cucumber & mint gazpacho Gazpacho Try these delicious ways to stay hydrated: Fruit-infused water Watermelon & strawberry slushie Raspberry lemonade slushies This page was reviewed on 3 October 2025 by Kerry Torrens Kerry Torrens BSc. (Hons) PgCert MBANT is a BANT Registered Nutritionist® with a post graduate diploma in Personalised Nutrition & Nutritional Therapy. She is a member of the British Association for Nutrition and Lifestyle Medicine (BANT) and a member of the Guild of Food Writers. Over the last 15 years she has been a contributing author to a number of nutritional and cookery publications including Good Food. All health content on goodfood.com is provided for general information only, and should not be treated as a substitute for the medical advice of your own doctor or any other health care professional. If you have any concerns about your general health, you should contact your local health care provider. See our website terms and conditions for more information.
Can you 'overmaxx'? The truth about how much fibre you REALLY need
'Fibremaxxing' is gaining traction across our social media feeds, but is maxing your fibre always a good thing or can it bring risks of its own? And, how much fibre should you be getting? Nutritionist Kerry Torrens explains.
A wellness trend popularised by social media, 'fibremaxxing' is all about upping your fibre intake; this might involve adding fibre-rich foods like prunes to your diet or, when taken to extremes, boosting fibre through supplements such as powders. Most of us think of fibre as the non-digestible mainly carbohydrate material found in plants – the part that our digestive enzymes can’t break down. Getting enough of this fibre is associated with a lower risk of heart disease, stroke, type-2 diabetes and colon cancer. Plus, when you eat fibre-rich foods, they’ll keep you fuller for longer, improve your digestion and keep you regular. When eaten as part of your everyday diet, fibre supports gut health and may increase the number and variety of gut bugs that live there; it also helps us maintain a healthy weight, supports cholesterol balance and regulates hormones. Is all fibre the same? The answer is no – there are three main types of fibre: Soluble fibre thickens and becomes gel-like when mixed with fluid. Examples include gums, pectin, beta-glucans in oats and the fibre found in psyllium husks. If you’re a keen jam maker, you’ll be familiar with this, because the soluble fibre pectin is key to getting a good ‘set’. In our bodies, these fibres slow our digestion and the speed at which we absorb nutrients. Be aware, though, that soluble fibre may affect the absorption of prescribed medication, so refer to your GP if needed Insoluble fibre is what we tend to refer to as ‘roughage'; this isn’t changed by our digestion, so it acts as a bulking agent that helps prevent constipation. Eating high levels of this type of fibre throughout our lifetime may help lower our risk of developing conditions like haemorrhoids, as well diverticulitis Fermentable types of fibre are broken down by gut bacteria; these fibres act as a fuel source for the gut bugs and, in return, create beneficial by-products called short-chain fatty acids (SCFA). These SCFAs feed the cells of our colon, help make our immune system more robust, improve our tolerance to certain foods and regulate our allergy response. Resistant starch, as you might expect, is resistant to our digestion but is fermentable, so it gets broken down by bacteria. Studies suggest that when we include foods rich in resistant starch, we benefit from better blood sugar levels, improved appetite control and more efficient digestion Discover our full range of health benefit guides, including our spotlight on high-fibre diets and our top high-fibre recipes, including kidney bean curry and chickpea burgers. Is extra fibre safe for everyone? No, extra fibre is not necessarily safe for everyone – it depends on your personal circumstances. For example, if you’ve recently been diagnosed with diverticulitis, you should follow a low-fibre diet until your condition is under control. Similarly, if you have irritable bowel syndrome, you may find your tolerance to fermentable fibre is low and you should minimise these in your diet until your condition is more manageable. Examples of these include inulin found in asparagus, onions and artichokes, and oligo-fructose found in bread, cereals, ripe bananas and some vegetables. Speak to your GP or a registered dietician for further advice – they may suggest you follow a low-FODMAP diet under their professional supervision. Anyone on prescribed medication should use caution when adding significant amounts of additional fibre to their diet, because certain types like pectin (fruit) and beta-glucans (oats) may affect the body's ability to absorb these medications, including aspirin. Likewise, if you’re on insulin to control diabetes, you should be aware that fibre may reduce your blood sugar levels, which may mean you need an adjustment to your medication. Always speak with your GP first. How much fibre should I be eating each day? As part of a balanced, healthy diet, UK guidelines recommend an average adult consumes 30g fibre per day. Most of us fall short of this amount. Good sources include fresh and dried fruit, vegetables, beans and pulses, nuts, seeds and wholegrain cereals. Children, depending on their age, should be eating between 15-25g fibre per day. Symptoms of too much fibre If you increase your fibre intake too quickly, you may experience uncomfortable side effects, such as: bloating cramping and wind constipation diarrhoea These are all signs that your system is overwhelmed. High fibre levels may impact your appetite, making you less likely to eat foods rich in other essential nutrients like protein and fats. If you’re a keen exerciser, you may not take on enough calories to fuel your sport. In extreme cases – and when not enough liquid is consumed – a very high-fibre diet may lead to bowel blockages. If you’ve been diagnosed with a gut condition such as irritable bowel disease, irritable bowel syndrome or Crohn’s disease, additional fibre is likely to aggravate your symptoms. Symptoms of too little fibre Telltale signs you’re not getting enough include: getting hungry soon after eating experiencing blood sugar swings and feeling sluggish after a meal having cholesterol levels higher than recommended being overweight experiencing hormonal swings getting constipated and suffering from haemorrhoids Over time, low levels of dietary fibre may lead to gut conditions like diverticulitis or bowel cancer. How to safely introduce more fibre into your diet If you’re looking to increase the fibre in your diet, be sure to drink extra fluids to help the fibre do its job properly, and make changes to your diet over a period of weeks rather than days – this will allow time for your body to adjust. As you gradually increase your fibre intake, your digestive system and gut bacteria should adapt and the uncomfortable digestive symptoms will subside. If you are taking prescription medication or have been diagnosed with a gut condition such as diverticulitis or IBS, you should refer to your GP or a registered dietician for guidance. Found this useful? Now read: High-fibre breakfast recipes Gut health: what does it really mean? 10 probiotic foods to support your gut health How to improve your digestion: Healthy Diet Plan Top 10 anti-inflammatory foods Have you tried fibremaxxing? What foods have you included? Share your experiences in the comments below. This page was reviewed on 3 October 2025 by Kerry Torrens. All health content on goodfood.com is provided for general information only, and should not be treated as a substitute for the medical advice of your own doctor or any other healthcare professional. If you have any concerns about your general health, you should contact your local healthcare provider. See our website terms and conditions for more information.
This tropical fruit contains a range of important nutrients. How can it best help your health?
Papaya is rich in vitamin C as well as protective plant compounds, including one that’s more commonly associated with tomatoes – lycopene. Our nutritionist takes a deep dive into this low-calorie fruit to highlight its nutritional and culinary benefits. What is papaya? Papaya or pawpaw (carica papaya) is a sweet, soft, fleshy fruit native to Mexico, although India is currently the largest global producer. Under-ripe papaya is a useful source of the enzyme papain and can be used to tenderise cheaper cuts of meat. The benefits of papaya include: • Source of carotenoids • Source of fibre • Source of papain • May protect the skin • May support heart health • May support eye health • May protect against cancer • May aid the management of asthma Discover our full range of health benefit guides, including the benefits of mango and benefits of pineapple. Nutritional profile of papaya An 80g serving of papaya: • 29 kcals/122KJ • 0.4g protein • 7g fat • 7g carbohydrate • 7g sugars • 2.3g fibre • 160mg potassium • 48mg vit C Top 8 health benefits of papaya 1. Source of carotenoids The fruit’s orange colour is a clear indicator that papaya is a source of fat-soluble pigments called carotenoids, including lycopene, carotene and cryptoxanthin. Interestingly, the carotenoids in papaya are more bioavailable than those found in tomato and carrots, and the fruit provides a ready source of provitamin A. 2. Source of fibre Papaya contains both soluble and insoluble fibre and, as such, may support digestive health, ease constipation, support the gut microbiome (the community of gut microbes that play a role in keeping us healthy), help stabilise blood sugar levels and potentially aid the management of cholesterol. 3. Source of papain Papaya is a natural source of an enzyme called papain, this enzyme helps to break down proteins in muscle fibres, this means when it is applied in meat preparation, it can help make the meat more palatable and easier to digest. 4. May protect the skin Key nutrients in papaya, such as vitamin C and lycopene, when consumed in sufficient amounts, may support skin health and protect against the appearance of skin aging, including wrinkles. 5. May support heart health Protective compounds like lycopene may reduce the risk of heart disease and stroke. Similarly, being rich in fibre, potassium and protective nutrients like vitamins C and E, including papaya in your diet may help regulate cholesterol, reduce inflammation and support healthy blood pressure. 6. May support eye health Key nutrients in the diet help delay age-related eye illnesses, including macular degeneration. Carotenoid nutrients, like lycopene, beta-carotene and zeaxanthin, are especially important in this regard, making orange-pigmented foods, including fruits like papaya, valuable inclusions for supporting vision and eye health. 7. May protect against cancer While there are no specific studies supporting papaya as a protective agent against cancer in humans, some of the nutrients it provides may play a protective role. Lycopene is one such example. 8. May aid the management of asthma If you have been diagnosed with asthma, increasing your intake of carotenoids may help better control the condition. The exact mechanism supporting these findings needs to be more fully examined, but in the meantime, eating more fruit and vegetables rich in carotenes, lycopene and zeaxanthin appears to reduce asthma symptoms. How to eat papaya Check the fruit is ripe by gently pressing the skin – the flesh should have a soft yield, even colour and pleasant scent. You can simply cut the fruit in half, scoop out the seeds, squeeze over some fresh lime juice and eat with a teaspoon. Alternatively, chop the flesh and add to a savoury salad, a fresh fruit salad or a salsa. Try our summer salmon with papaya salsa, Seared beef & papaya salad with tamarind soy dressing, and jerk chicken salad with papaya. Is papaya safe for everyone? For the majority of us, papaya is a safe fruit to eat; however, if you have a latex allergy, you should exercise caution with both the fruit and any products containing it. Overall, is papaya good for you? Papaya is nutritionally rich, being a good source of carotenoids, vitamins C and E and minerals like potassium. As well as being a low-calorie inclusion, this tropical fruit has useful culinary applications – simply add as a paste or purée to cheaper cuts of meat, leave to marinate and enjoy more tender and palatable meat as a result. Enjoyed this? Now try: What counts as five-a-day? Top 20 healthiest fruits Best low-carb fruits Easy ways to eat fruit in winter How to get your seven-a-day
Often included in menopause supplements, is this plant something you should consider?
The growing awareness of the health implications of menopause and the impact this stage has on a woman’s quality of life has meant increased interested in the gamut of treatments. Herbal supplements like red clover have long been used to balance hormones and support the menopausal transition, but are its benefits backed by science? We explore the evidence to help you decide whether it’s worth adding to your repertoire or not. What is red clover? A pretty flowering plant, red clover (Trifolium pratense) is a legume from the same family as peas and beans. Like its plant relatives, red clover is a source of compounds called isoflavones which are known for their mild oestrogenic effects. Red clover has been used as a traditional remedy for hormonal issues including breast pain, menopause and male-pattern baldness. Typically taken as a supplement or tea infusion, red clover has also been used for osteoporosis, skin disorders, asthma and arthritis. That said, there is limited scientific evidence to support some of these uses. Health benefits of red clover include: May have cardioprotective effects May relieve hot flushes May support bone mineral density May support hair and skin health May support prostate health Discover our full range of health benefit guides including the health benefits of soya and the 10 health benefits of flaxseed. 5 potential benefits of red clover 1. May have cardioprotective effects Menopause marks a significant transition in a woman’s life and is accompanied by a number of physical changes, which includes an increased risk of heart disease. Red clover isoflavones appear to have a small but positive effect in this regard. For example, red clover extract appears to lower levels of a type of blood fat called triglycerides, while increasing high density lipoprotein (HDL), sometimes referred to as ‘good cholesterol’ and decreasing low density lipoprotein (‘bad cholesterol’). These beneficial changes to a menopausal woman’s blood lipid profile may help to keep her cardiovascular system healthy. Despite these encouraging reports, more reserved findings, such as that reported in one 2020 study, suggest more large, high-quality studies are needed. 2. May relieve hot flushes The isoflavones in red clover are reported to reduce the daily frequency of hot flushes. Other studies have confirmed this, including one that combined red clover with beneficial bacteria (probiotics) and found a significant reduction in both hot flushes and night sweats. That said, more research is needed to clarify these possible outcomes, given there have been some less affirmative findings. 3. May support bone mineral density Once menopause is reached, levels of a woman’s natural circulating oestrogen are at their lowest and overtime this can cause bone loss and potentially lead to osteoporosis. Isoflavones provide a mild oestrogenic effect, which some studies suggest may have a positive effect on the bone by supporting mineral density, reducing the rate calcium is removed and speeding up bone renewal. That said, there is still more for us to understand, and for this reason further research is needed. 4. May support hair and skin health Study participants have reported significant improvements in hair and skin texture and appearance after taking 80mg of red clover extract for 90 days. A further study of 30 male participants found topical application to the scalp improved hair growth and reduced hair loss. However, once again more research is needed to clarify the mechanism behind these findings. 5. May support prostate health Red clover may have benefits for the management of benign prostatic hyperplasia (enlarged prostate). Although animal models report favourably, there is clearly a need for more clinical trials in this area. Potential side effects Side effects are rare, but where users do report them, they may include: Vaginal spotting Longer than ‘normal’ menstrual periods Skin irritation Muscle aches Nausea and vomiting Headaches There are of course some groups who should avoid red clover, including those with an allergy to the plant or any of the ingredients it is combined with, hormone-sensitive conditions (including cancer), bleeding disorders as well as pregnant and breast-feeding women. Red clover is not appropriate for infants or children. For safety reasons, those on hormone replacement therapy (HRT) should speak with their prescribing practitioner before considering red clover. This is because the actions or side effects of this medication may be increased by the addition of red clover extract. Similarly, those on the oral contraceptive or tamoxifen as well as other prescribed medications such as immune suppressants and blood thinners should likewise check with their doctor. If you have a planned surgical procedure, stop taking red clover at least two weeks prior to your procedure. How do you take red clover? Dosage will depend on the intended objective and the product chosen. However, a daily dose of 80-120mg appears to have the greatest effect, in most scenarios, although always follow the instructions on the product label. Studies suggest the daily dose is best taken in divided doses – such as one in the morning and one in the evening. Does red clover really increase oestrogen? Animal studies suggest red clover has a mild oestrogenic effect, however, due to the variation in human trials and the differences in the form of isoflavones used, it is not clear which products and at what dose we might expect to see this outcome. Furthermore, the bioavailability of plant oestrogens is dependent on a number of additional factors, not least the consumer’s gut health, this is because certain microbes in the gut are needed to convert isoflavones into their active and most usable form. Overall, should you take red clover? Studies suggest that isoflavones, found in red clover, may have a small but positive effect on blood lipid profiles, bone mass density, hot flushes and skin and hair health. However, it is worth remembering that our genetics, our gut microbiome as well as environmental factors play a huge part in how our bodies react to certain foods, so as yet, we can’t say with any degree of certainty whether a diet rich in phyto-oestrogens is beneficial for all of us. However, given the lack of serious safety concerns, when used in the short term, red clover’s inclusion may be useful for peri- and post-menopausal women, who are not taking HRT or other contra-indicated medication. However, longer term safety studies are necessary. Enjoyed this? Read more of our health guides: Menopause diet: what to eat Eat well for...bone health What foods are good for my skin? Understanding high cholesterol How to get the most out of supplements Considering a supplement? Check out our reviews: Best menopause supplements – to support mood, metabolism and vaginal health The best supplements, tried and tested Kerry Torrens BSc. (Hons) PgCert MBANT is a BANT Registered Nutritionist® with a post graduate diploma in Personalised Nutrition & Nutritional Therapy. She is a member of the British Association for Nutrition and Lifestyle Medicine (BANT) and a member of the Guild of Food Writers. Over the last 15 years she has been a contributing author to a number of nutritional and cookery publications including Good Food. All health content on goodfood.com is provided for general information only, and should not be treated as a substitute for the medical advice of your own doctor or any other health care professional. If you have any concerns about your general health, you should contact your local health care provider. See our website terms and conditions for more information.
Healthy eating myths that are costing you money
Discover the wellness trends that are actually worth your money (and the ones that really aren’t)
I’d be lying if I said I hadn’t been influenced by a social media ad to buy a £45 green powder that promised to have me jumping out of bed like the Duracell bunny every morning. And I’d also be lying if I didn’t admit to dropping a few hundred pounds on a red-light LED mask claiming to boost collagen and transform my skin. If the algorithm has ever convinced you that the secret to feeling great lies in a supplement, cold plunge or 'biohacking' yourself in midlife, you’re not alone. Social media has turned wellness into a 24/7 pursuit, part self-care, part status symbol where ‘optimising’ yourself is both a hobby and a competition. Mental health therapist Shelly Dar says our need to 'optimise' often stems from something deeper than wanting to feel good. “We’re living with unprecedented access to health information, which can paradoxically leave us feeling anxious about whether we’re doing enough. This drive to optimise often comes from a deeper need for self-worth,” she explains. “When wellness becomes conflated with mortal virtue, drinking green powders means you’re good, not participating can feel like failing at self-care.” For more straight-talking facts and science-backed tips, follow Good Health by Good Food on Tiktok and Instagram. We work with nutritionists and experts, including NHS doctors, to cut through the noise on social media and provide you health advice you can trust. Next, discover 8 diets nutritionists say you should never follow, we asked 7 experts what they think of weight loss jabs and when did carbs become the enemy? What are common health myths? The more we scroll, the more mixed messages we see. “Social media creates a constant highlight reel of other people’s wellness routines,” says Dar. “We see influencers glowing after their ice plunge or cacao ritual and our brain tells us ‘they have something I lack.’ The wellness industry has capitalised on this brilliantly by making these trends feel both accessible and necessary.” Dar adds that myths thrive because they give us a sense of control. “These practices can provide structure, community and the feeling that you’re actively caring for yourself. The psychological benefit is real and shouldn’t be dismissed, but the challenge is when fads become compulsive, expensive or replace getting proper support for underlying issues.” Some of the most common health myths include: MYTH 1: You need to detox your body regularly. As The Association of UK Dieticians puts it, “the whole idea of detox is nonsense.” After all, our liver and kidneys are our body’s built-in detox machines that no juice cleanse or tea can replace. MYTH 2: Carbs make you gain weight. We should all know by now that carbohydrates are an essential part of a healthy diet, and as the British Heart Foundation tells us, it’s total calorie balance that matters rather than cutting out bread or pasta. MYTH 3: Apple cider vinegar melts belly fat. There is absolutely no evidence to support this claim. In fact, in September 2025, the British Medical Journal publishing group actually retracted an initial study that claimed apple cider vinegar could aid weight management in obesity. MYTH 4: You must drink three litres of water a day. While the NHS recommends that people should aim to drink six to eight cups of fluids a day, water, low-fat milk, sugar-free drinks, tea and coffee all count. Instead, most people should aim to drink enough during the day so that their pee is a clear, pale yellow colour. MYTH 5: 10,000 steps a day is the magic number. Did you know this figure actually came from a 1960s pedometer advert, not science? Evidence instead confirms that healthy adults typically take between 4,000 and 18,000 steps per day. Which health trends are worth your money? Not every viral health habit is a gimmick. Registered nutritionist Zara Hiridjee says some are genuinely evidence-based and can be integrated into everyday life. 1. Mindfulness “Mindfulness isn’t just a buzzword,” Hiridjee explains. “It’s one of the most researched behavioural practices in health psychology and neuroscience.” Regular mindfulness or meditation reduces activity in the brain’s fear centre and strengthens areas linked to emotional regulation. “Over time, that awareness changes how you relate to stress and cravings,” she says, which is why mindfulness-based stress-reduction and mindful-eating programmes are now used clinically. Dar agrees the emotional benefits are hard to overstate. “These slower, reflective practices can counteract the constant pressure to do more,” she says. 2. Nervous system regulation “The concept has become a wellness catchphrase,” says Hiridjee, “but it’s grounded in real physiology. Practices like deep breathing, yoga, gentle movement and spending time in nature help re-engage the parasympathetic system through the vagus nerve, and promotion relaxation and recovery.” 3. High-protein meals “One of the few trends that genuinely deserves the attention it’s getting is the growing focus on high-protein meals, especially at breakfast,” says Hiridjee. “Starting your day with a good source of protein helps stabilise blood sugar levels, sustain energy and keep you fuller for longer.” Unlike older diet trends, this one adds rather than removes. “It’s a positive evolution in wellness culture, grounded in physiology and encouraging balance. 4. Gut health “The gut’s role in digestion, immunity and mood is absolutely backed by science,” she says, though online advice often oversimplifies it. “The gut thrives on variety and consistency – fibre, plant diversity, fermented foods, enough sleep and movement.” Which health trends are best avoided? While some routines can improve wellbeing, others are little more than expensive illusions. 1. Detox teas and juice cleanses “Detoxes, juice cleanses and ‘slimming’ teas are some of the most persistent wellness fads online,” Hiridjee says. “Despite the glossy branding, there’s no physiological basis for any of these claims.” These products often dehydrate you or drastically reduce calories, leading to temporary weight loss that vanishes as soon as normal eating resumes. “In reality, your body doesn’t need a reset, it needs support,” she adds. 2. ‘Fat-burning’ gummies and metabolism boosters “The idea that certain ingredients can increase thermogenesis sounds plausible,” she says, “but in practice, the effects are minimal, inconsistent and often overstated by marketing.” Even compounds like caffeine or green tea extract have negligible impact. “The overall picture is clear: none of these ingredients produce meaningful fat loss on their own.” 3. Fearmongering food content “Fearmongering has become one of the more damaging undercurrents of online wellness culture,” says Hiridjee. “The problem is that food is not just fuel; it’s connection, comfort and culture. You can care about eating well and nourishing your health, while still allowing for flexibility.” Dar notes that these trends often “exploit anxiety rather than ease it.” Seeing food as “good” or “bad,” she says, “can spiral into shame and guilt.” Check out our video of the most unhinged health 'advice' on Tiktok to discover just some of the ways this is happening. So, where can you get information you can trust? With influencers pushing endless wellness products, it’s never been trickier to know what’s real. The first and most crucial step is to check the source. Look for credentials that are verifiable and relevant – like registered nutritionists, dietitians and doctors,” says Hiridjee. Social media has made wellness more visible, but also more confusing. Some trends, like mindfulness and gut health truly support long-term wellbeing. Others, such as detox teas, are best ignored. As Dar reminds us, “sustainable wellness is about finding what genuinely supports your life, not performing health for an audience.” If a product promises miracles, or comes with an affiliate code, it probably belongs on your For You Page, not in your shopping basket. For health advice you can trust, follow Good Health by Good Food on Tiktok and Instagram now. Further reading 15 weight-loss myths busted What supplements should I take? 25 foods to make you feel fantastic 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.
Have you heard of this supplement, believed to be an aid for focus and weight loss?
A naturally occurring compound produced by the body and available as a supplement, l-carnitine supports brain function and aids weight loss, according to some claims. But, does the evidence stack up? Read on to discover more. Supplements that claim to shift the pounds and slim our waistlines are understandably attractive, but before you spend, it’s important to understand the science and whether a particular supplement is appropriate for your circumstances. What is l-carnitine? Carnitine is the generic term used for several compounds: l-carnitine, acetyl-l-carnitine and propionyl-l-carnitine. Carnitine is an amino acid derivative (a building block of protein) made by the body in the liver, kidneys and brain, from two other amino acids, lysine and methionine. For your body to make sufficient amounts, you also need adequate amounts of vitamin C, iron and vitamins B3 and B6. Carnitine is not considered an essential amino acid because the body can make what it needs. We also obtain carnitine from the foods we eat, especially those of animal origin. One of the benefits of carnitine is that it helps convert the foods we eat into energy; it’s especially important for its role in taking long chain fatty acids into energy producing sites known as mitochondria. Carnitine also appears to influence the heart, as well as muscle mass. The benefits of carnitine include: • May improve fat loss • May increase muscle mass • May support energy production in the heart • May improve exercise performance • May improve male fertility • May aid brain function Discover our full range of health benefit guides, including how to lose weight healthily and weight loss drugs: are they right for you? 6 potential benefits of l-carnitine 1. May improve fat loss L-carnitine is often used as a diet aid because it supports the transportation of fatty acids into the energy-producing mitochondria. In doing so, it helps us use fat for energy, especially when we combine it with exercise. Studies suggest this may have a modest improvement on body weight, body mass index and fat mass, but appears to have little impact on our waist circumference or body fat percentage. These somewhat conflicting results mean larger, more comprehensive studies are needed to determine whether l-carnitine can be relied upon to positively impact weight, and in particular fat loss, in all people. 2. May increase muscle mass One study looking at the effect of 24 weeks of l-carnitine supplementation on muscle strength and mass in healthy women reported an increase in muscle mass, but no change to muscle strength. Some claims also suggest it may improve muscle repair and recovery post-exercise. 3. May support energy production in the heart There are conflicting findings on the effects of l-carnitine on the heart and whether it is helpful or harmful – some studies suggest it may reduce inflammation and help produce energy in the heart muscle, especially for those with hypoglycaemic-induced high blood pressure. However, these effects may be gender-specific, being potentially less likely to occur in men. 4. May improve exercise performance L-carnitine may support exercise performance because it may help preserve muscle glycogen, promote fat use and spare the use of amino acids as energy sources, allowing them to be used to make new protein instead. L-carnitine may also reduce the accumulation of lactate, and by doing so, enhance recovery time and reduce muscle soreness, enabling exercise enthusiasts to train harder. That said, evidence for these findings is not conclusive, and more studies are needed. 5. May improve male fertility Taking l-carnitine by mouth and/or in conjunction with acetyl-l-carnitine appears to increase sperm count and motility in men with fertility issues, potentially improving fertility rates. 6. May aid brain function To date, results are mixed, with one 2018 study reporting 1500mg of l-carnitine (as acetyl-l-carnitine) taken daily for 28 weeks improved brain function in those with dementia. However, an earlier review reported no improvement in reaction time, immediate memory or delayed recall in young adults with cognitive impairment. Therefore, more research is needed before conclusions can be drawn. Potential side effects Possible side effects of supplementary l-carnitine include, but are not limited to: • Gut disturbance: l-carnitine does not have an established upper intake level, although doses above 3g per day may cause nausea, vomiting, abdominal cramps and diarrhoea • Coronary artery disease: some research suggests l-carnitine may be linked to an increased risk of coronary artery disease and heart failure, especially in men and those who eat meat. This may in part be because gut bacteria metabolise l-carnitine into a compound called trimethylamine-N-oxide (TMAO), which is known to cause furring of the arteries and potentially lead to atherosclerosis • Thyroid function: taking l-carnitine as a supplement can make the symptoms of a low-functioning thyroid worse • Muscle weakness and seizures: high amounts of l-carnitine may cause muscle weakness in those with chronic kidney disease and may increase the risk of seizures in those with seizure-related disorders Food sources of carnitine There are many natural food sources of carnitine; most, but not all, are of animal origin, including: • Beef • Lamb • Chicken • Cod • Dairy foods, including milk and cheese • Mushrooms, avocado and asparagus • Wholemeal • Flaxseeds How do you take l-carnitine? Carnitine found in food is safe and there is no defined upper limit; however, when taken as a supplement, the appropriate dosage may depend on the form taken. For example, studies suggest taking 3g or more per day may be enough to initiate side effects. There is no dietary reference value for l-carnitine, but the body needs about 15mg per day – this is typically a combination of carnitine made by the body and obtained from the diet. An average adult eating a balanced omnivorous diet should obtain between 24-145mg daily from dietary sources, although the equivalent vegan diet may provide much less, at only 1.2mg carnitine. Healthy children and adults make all the carnitine they need; however, those with end-stage kidney disease or on dialysis, premature babies and people with a rare genetic disorder known as primary carnitine deficiency may have low levels. It should be noted that there is insufficient evidence regarding the safety of l-carnitine as a supplement during pregnancy, and although small amounts may be safe during breast-feeding, large doses should be avoided. Those taking prescribed medication including valproic acid and other anti-convulsant medication should discuss the impact of their medication on carnitine levels with their prescribing practitioner. Certain antibiotics may also affect carnitine levels and the efficacy of anti-coagulants may be increased. Does l-carnitine work without exercise? L-carnitine may help support fat use without exercise, but is considered to be more effective when combined with physical activity. Overall, is it worth taking l-carnitine? Most of us are able to make or consume the carnitine we need, although those with kidney disease, certain genetic disorders or who follow restrictive diets may be at risk of lower levels. Furthermore, more studies are needed to determine the safety and effectiveness of l-carnitine when used as a supplement. Enjoyed this? Read more of our health guides: How to lose weight and keep it off 10 weight loss myths, busted We asked 7 experts what they really think of weight-loss jabs Can you speed up your metabolism healthily? Weight-loss drugs: are they right for you?
Could magnesium help with menopause symptoms?
This mineral provides a host of health benefits, so can it help with the many symptoms of menopause?
The mineral magnesium is found in a number of common foods, from bananas and avocado to broccoli and cashew nuts. So, many of us who enjoy a varied, balanced diet should adequately meet our daily needs of. However, as we progress into mid-life and beyond, the health-changing effects of ageing – including a less-efficient digestive system, additional life stressors and the menopausal transition itself – may mean we need to be a little more watchful of our dietary intake. Magnesium plays a key role in a host of bodily functions, which is why it becomes important in menopause as women start to experience changes in the health of their heart, bones, mood and more. What is magnesium? Magnesium is an essential electrolyte and is the fourth-most abundant mineral in the body. No surprise then that it is involved in more than 600 enzymatic reactions, including those directly linked to the production and function of reproductive hormones, like oestrogen. While it’s usually possible to meet your magnesium needs through a diet rich in nuts, seeds and leafy green vegetables, some women choose to take a supplement during this transitional stage to support their intake. Magnesium and menopause Menopause is a natural phase in a woman’s life, defined as the point at which the menstrual cycle ends and the woman has completed 12 consecutive months of amenorrhea (no periods). During this new phase, as well as the transition towards it, it’s common to experience a range of symptoms initiated by hormonal fluctuations. These may include hot flushes, reductions in bone and muscle mass, sleep disturbances and memory lapse, to name just a few. There is a large variation in each woman’s experience of menopause, with a number of likely factors influencing this, including diet, lifestyle, whether the woman smokes or not, her ethnicity and overall health. This means there is no one-size-fits-all approach to managing symptoms; however, as we enter mid-life, certain dietary factors, including key vitamins and minerals like magnesium become important for maintaining health as well as potentially helping manage menopausal symptoms. The benefits of magnesium for menopause include: Supports bone health Supports heart health May reduce hot flushes May enhance sleep May help mood, anxiety and brain fog May alleviate headaches and migraines Discover more at our vitamins and minerals hub and check out the best magnesium-rich foods, the best magnesium supplements to aid sleep and the benefits of magnesium. Benefits of magnesium for menopause 1. Supports bone heath A number of studies have reported positive associations between magnesium intake and bone mineral density in women. This is because magnesium is involved in bone formation. What’s more, it optimises our use of vitamin D, which is important for levels of bone-building calcium and phosphorus. Adequate magnesium may play a part in keeping our muscles strong and healthy, too – this is important to prevent falls and fractures as we age. Of course, underpinning good nutrition is the critical need to maintain physical activity during this life stage in order to further support our bones and muscles and keep them strong. 2. Supports heart health After the menopause, the incidence of high blood pressure increases, which may be particularly relevant for those women who experience hot flushes and other body temperature symptoms. Additional cardiovascular changes may include adverse variations to blood fats, body fat distribution and the efficacy of the circulatory system. For those with high blood pressure, magnesium may be helpful. There are also wider cardiovascular benefits, with higher magnesium intakes linked with a reduced risk of stroke as well as protecting against furring of the arteries and abnormal heart rhythms. 3. May reduce hot flushes Vasomotor symptoms are one of the most common during the menopausal transition and vary in severity; they typically include hot flushes, night sweats, palpitations and migraine. Studies suggest that because of magnesium’s wide-ranging role in the body, which includes acting on the nervous system, heart and brain it may help manage these unpleasant disruptions to the body’s temperature control. Despite this, more research is needed to better determine magnesium’s method of action and the ideal timing, dosage and form of magnesium to supplement. 4. May enhance sleep As we transition to menopause, it’s common to experience changes in our sleep patterns. A study looking at the effect of magnesium on a group of older individuals suggested magnesium may help reverse these changes. Magnesium may indeed be a useful sleep aid because it helps quiet the nervous system, creating a calm and relaxed disposition. However, there is still more work needed before well-informed recommendations can be made. 5. May alleviate low mood, anxiety and brain fog Magnesium may have a mood-improving effect, especially for those with mild mood symptoms as well as menopausal-related anxiety. One explanation for this may be because magnesium elevates levels of a neurotransmitter called GABA, which calms and alleviates anxiety. Other research suggests a deficiency of magnesium may increase the body’s susceptibility to stress and as a result amplify symptoms. At perimenopause and beyond, the fluctuations in oestrogen levels can affect magnesium balance, which may also impact memory – a condition we often refer to as ‘brain fog’. 6. May alleviate headaches/migraines Magnesium deficiency appears to play a part in the development of migraines and headaches. Evidence supporting the use of supplementation to prevent or reduce symptoms is increasing, with magnesium potentially offering a well-tolerated and cost-effective management plan. How to choose the right magnesium for menopause In order to get value for money, you should choose your supplement wisely; this is because some forms of magnesium have a lower absorption rate, such as magnesium oxide, and alternative products to the typical capsule or tablet may have less supporting evidence for their efficacy (this includes body sprays and creams). Magnesium glycinate is one of the most popular forms and offers good bioavailability (absorption); it's also gentle on the stomach, with less side effects. Taking it in combination with vitamin B6 and a meal may prove useful, or take two hours before bed if you’re using it as a sleep aid. Dosage will depend on your age, gender, life stage and any health or dietary issues you may have. The NHS suggests a daily intake of 270mg for an average adult woman and 300g for an average adult man, although the Nutrient Reference Value (average recommended daily amount) for magnesium is 375mg, with a safe upper level being 400mg. When checking labels, be sure to look for the amount of ‘elemental magnesium’ listed on the label, as a compound (for instance, magnesium oxide) won’t contain as much magnesium as the pure form. If you’re on prescribed hormone replacement therapy (HRT), you should be aware that HRT may increase your magnesium levels because of its effect on oestrogen. Get more expert advice and brand information from our review of the best magnesium supplements and check out our feature on how to get the most out of your supplements. Enjoyed this? 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