Good Food
type: channel
link: https://www.bbcgoodfood.com
date: 2025-10-29T12:53:06.000Z
update period: hourly
update frequency: 1
update base: 2000-01-01T12:00+00:00
items: Fibre is about more than just digestion – it helps your gut, brain and heart too
items: Revealed: the HEALTHIEST fermented foods (and they're less weird than you expected!)
items: Ultra-processed dietary disaster or essential muscle-building fuel: the TRUTH about protein powder
items: How to save money with our nutritionist-approved electrolyte recipe
items: Can you 'overmaxx'? The truth about how much fibre you REALLY need
items: Top 8 health benefits of papaya
items: 5 potential benefits of red clover
items: Healthy eating myths that are costing you money
items: 6 potential benefits of l-carnitine
items: Could magnesium help with menopause symptoms?

Fibre is about more than just digestion – it helps your gut, brain and heart too
type: item
date: 2025-10-29T12:53:06.000Z
creator: Isabella Keeling - Deputy health editor
subject: Guide
subject: Health
subject: Nutrition
subject: How to
subject: goodhealth
description: Find out why fibre is essential for your mental and physical health, impacting everything from your mood to immunity
encoded: 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…

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Revealed: the HEALTHIEST fermented foods (and they're less weird than you expected!)
type: item
date: 2025-10-24T16:00:11.000Z
creator: Kerry Torrens – Nutritionist
subject: Guide
subject: Health
subject: Nutrition
subject: How to
subject: fermented foods
subject: goodhealth
subject: gut health
subject: kefir benefits
subject: kimchi benefits
subject: prebiotics
subject: probiotics
subject: sauerkraut benefits
subject: sourdough benefits
subject: yogurt benefits
description: 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.
encoded: 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 t…

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Ultra-processed dietary disaster or essential muscle-building fuel: the TRUTH about protein powder
type: item
date: 2025-10-20T16:08:17.000Z
creator: Jo Williams – Registered nutritionist
subject: Fitness
subject: Guide
subject: Health
subject: Nutrition
subject: How to
subject: best protein powder
subject: goodhealth
subject: high protein diet
subject: protein powder
description: 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.
encoded: 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 ma…

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How to save money with our nutritionist-approved electrolyte recipe
type: item
date: 2025-10-20T16:03:24.000Z
creator: Kerry Torrens – Nutritionist
subject: Fitness
subject: Guide
subject: Health
subject: Nutrition
subject: How to
subject: dehydration
subject: electrolytes
subject: goodhealth
subject: how to replenish electrolytes
subject: Hydration
subject: what are electrolytes
description: Electrolyte supplements are everywhere, but do you really need to spend out to stay hydrated? We find out…
encoded: 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…

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Can you 'overmaxx'? The truth about how much fibre you REALLY need
type: item
date: 2025-10-20T16:03:18.000Z
creator: Kerry Torrens – Nutritionist
subject: Guide
subject: Health
subject: Nutrition
subject: How to
subject: fibre and IBS
subject: goodhealth
subject: high fibre diet
subject: high fibre recipes
subject: how much fibre
subject: types of fibre
subject: what is fibre
description: '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.
encoded: 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 mak…

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Top 8 health benefits of papaya
type: item
date: 2025-10-17T15:21:21.000Z
creator: Kerry Torrens – Nutritionist
subject: Guide
subject: Health
subject: Nutrition
subject: How to
subject: goodhealth
description: This tropical fruit contains a range of important nutrients. How can it best help your health?
encoded: 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 n…

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5 potential benefits of red clover
type: item
date: 2025-10-17T15:17:14.000Z
creator: Kerry Torrens – Nutritionist
subject: Guide
subject: Health
subject: Nutrition
subject: How to
subject: best supplements
subject: clover
subject: goodhealth
subject: herbal supplements
subject: supplements
description: Often included in menopause supplements, is this plant something you should consider?
encoded: 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 hel…

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Healthy eating myths that are costing you money
type: item
date: 2025-10-16T10:25:24.000Z
creator: Vicky Chandler
subject: Guide
subject: Health
subject: Nutrition
subject: How to
subject: goodhealth
description: Discover the wellness trends that are actually worth your money (and the ones that really aren’t)
encoded: 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…

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6 potential benefits of l-carnitine
type: item
date: 2025-10-13T09:15:42.000Z
creator: Kerry Torrens – Nutritionist
subject: Guide
subject: Health
subject: Nutrition
subject: How to
subject: goodhealth
description: Have you heard of this supplement, believed to be an aid for focus and weight loss?
encoded: 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 th…

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Could magnesium help with menopause symptoms?
type: item
date: 2025-10-13T09:15:18.000Z
creator: Kerry Torrens – Nutritionist
subject: Guide
subject: Health
subject: Nutrition
subject: How to
subject: goodhealth
description: This mineral provides a host of health benefits, so can it help with the many symptoms of menopause?
encoded: 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 …

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