NHS app to use AI to determine which service best for patients

The update will be available to all users in England by April 2028, the health service says.

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These Healthy Foods Contain Way Less Fibre Than You Might Think

Amid our full-blown obsession with protein, fibre hasn’t gotten nearly the recognition it deserves.

“Protein has certainly earned its place in the spotlight, but fibre deserves just as much attention,” registered dietitian Stefani Sassos, nutrition director at the Good Housekeeping Institute, told HuffPost. “Most Americans are likely already meeting their protein needs, while the vast majority fall short on fibre.”

In fact, it’s estimated that only 5% of Americans consume the recommended amount of fibre each day. That’s about 25 to 28 grams for adult women and 28 to 34 grams for adult men, though exact recommendations may vary based on age and medical history. The average person, however, is only getting about 10 to 15 grams of fibre per day.

Why people are fibremaxxing in the first place

Why is this nutrient so crucial? A fibre-rich diet offers a host of health benefits, like supporting healthy digestion and gut health, stabilising blood sugar levels, helping you feel full and satisfied, reducing LDL cholesterol and improving heart health.

“Not surprisingly, high-fibre diets are consistently linked with a lower risk of cardiometabolic diseases, like obesity, type 2 diabetes, cardiovascular disease, in addition to some cancers and overall mortality,” registered dietitian Tamar Samuels, co-founder of Culina Health, told HuffPost.

Colon and rectal cancer (often grouped together as “colorectal cancer”) rates, in particular, are on the rise among younger adults. Research has found that eating a higher-fibre diet is associated with a reduced risk of these cancers.

Fibre is protective against colorectal cancer for several reasons. One is because it bulks up stools by absorbing water, “allowing waste to pass through the colon more quickly and limiting carcinogen exposure to the colon lining,” registered dietitian Christina Fasulo of UCLA’s Health GI Nutrition Program told the university’s Health Newsroom.

Another, according to the Cancer Research UK website, is that “when fibre meets the bacteria that lives in the bowel, the bacteria make something called butyrate,” which “helps the cells in our bowel to stay healthy, so tumours are less likely to develop.”

In order to meet our dietary fibre goals, it’s important to be aware of which foods are actually high in fibre – because it’s not always the ones you assume. We asked dietitians to share which foods contain less fibre than many people realise.

Not all fibre is created equal

One quick but important note before we dive in: The foods mentioned below can still be beneficial components of a healthy, well-rounded diet. And they may even help contribute to overall fibre intake – just don’t rely on them alone to cover your fibre bases.

“I would never want people to think, ‘Oh it’s pointless [to eat] because it doesn’t have a lot [of fibre]’ because that is NOT true,” registered dietitian Dalina Soto, author of “The Latina Anti-Diet,” explained to HuffPost. “Any fruits or veggies, whether fresh, frozen or canned, are better than no fruits or veggies.”

Below, our nutrition experts identify foods that are relatively low in fibre and which ones can give you a bigger boost.

Leafy greens probably don't contain as much fibre as you thought.

Kseniya Ovchinnikova via Getty Images

Leafy greens probably don’t contain as much fibre as you thought.

Lettuce And Other Leafy Greens

Leafy greens contain important vitamins, minerals and phytonutrients, making them nutritional powerhouses. But they aren’t nearly as rich in fibre as many people (this writer included!) think.

“Because salads are often associated with healthy eating, people sometimes assume lettuce is a major source of fibre. In reality, one cup of shredded romaine lettuce contains only about 1 gram of fibre,” Sassos told HuffPost.

“Lettuce can absolutely contribute to your daily intake, but you’ll get a much bigger fibre boost from ingredients like chickpeas, avocado or other vegetables added to the salad.”

Typically, foods that contain 3 grams of fibre or more per serving are considered a good source, registered dietitian Carly Leanza of Health Loft told HuffPost. “Lettuce like butter lettuce, iceberg or romaine contain less than 1 gram of fibre per serving.”

And while that isn’t a whole lot in a single serving, “it does add up if we have a big salad,” Soto noted.

To boost your fibre intake, consider cooking your greens. As Samuels pointed out, while one cup of raw spinach contains less than 1 gram of fibre, one cup of cooked spinach contains 4 grams of fibre. That’s because it takes several cups of raw spinach to make one cup of cooked spinach. Therefore, you’re getting more fibre for the same serving volume.

Celery

Rich in antioxidants and low in calories, celery is another veggie that seems like it would contain more fibre than it actually does. A medium-sized stalk has about half a gram of fibre, while there’s 1.6 grams in one cup chopped.

“People tend to overestimate both lettuce and celery’s fibre content potentially because they are crunchy and have a crunchy, stringy texture,” Leanza said. “People often think to have a big salad or snack on some celery to increase roughage. But if the focus is fibre, there are many other sources to turn to.”

Watermelon

One cup of watermelon contains less than a gram of fibre – just 0.6 grams per serving.

But fret not, this juicy fruit has other good-for-you properties. Watermelon consists of more than 90% water, making it a very hydrating snack. Not only that, it’s rich in the antioxidant lycopene, which has anti-inflammatory properties and has been linked to a reduced risk of some cancers and cardiovascular disease.

Fruits And Veggies Without The Peel

If you’re peeling your produce, you may be missing out on nutritional benefits, as there is usually a considerable amount of fibre (as well as vitamins, minerals and antioxidants) in the skin or peel, Soto pointed out.

For reference, half of an apple or a Russet potato’s fibre is found in the skin.

One of these toast toppings is high in fibre, and the other isn't.

Sophie Frank via Getty Images

One of these toast toppings is high in fibre, and the other isn’t.

Cottage Cheese And Greek Yogurt

Both cottage cheese and greek yogurt are well-known for their health benefits, including their impressive protein content, calcium and other nutrients. But one thing they’re both missing entirely: fibre. That’s because only plant foods contain fibre – dairy and other animal products do not.

Sassos recommends pairing cottage cheese and greek yogurt with high-fibre foods such as raspberries, chia seeds and nuts to “create a more nutritionally complete snack,” she said.

High-Fibre Foods To Add To Your Diet

If you’re falling short on your fibre goals, consider incorporating more of these plant foods.

Avocados

“While they’re well known for their heart-healthy fats, many people don’t realise that one avocado provides roughly 10 grams of fibre (or even more depending on the size and variety),” Sassos said. “They’re an easy way to add both fibre and satisfying healthy fats to meals and snacks.”

Beans And Lentils

A cup of lentils or black beans, for example, contains a whopping 15 grams of fibre.

Legumes are “easy to add and [you] can create a lot of meals from them,” said Soto.

One cup of cooked split peas, another type of legume, has 16 grams of fibre. More peas, please!

Raspberries

With 8 grams of fibre per cup, Sassos called raspberries a “true fibre superstar.”

Other great sources: Quinoa (5 grams of fibre in one cup cooked), broccoli (5 grams in one cup cooked), pears (6 grams for a medium-sized one) and chia seeds (5 grams in one tablespoon).

Know that not all fibre is created equal, said Sassos. Whole food sources offer benefits that supplement forms do not.

“Fruits, vegetables, legumes, nuts, seeds and whole grains offer much more than fibre alone,” she explained. “They provide vitamins, minerals, antioxidants and other beneficial compounds that work together synergistically. That’s why getting fibre from whole foods whenever possible is ideal, rather than relying solely on powders or supplements.”

Eat a variety of fibre-rich foods to ensure you are getting adequate amounts of both kinds of fibre: soluble and insoluble. Soluble fibre dissolves in water and creates a gel-like substance in the gut that slows down digestion. Insoluble fibre does not dissolve in water and bulks up stools, making them easier to pass.

“Different high-fibre foods provide different types of fibre and beneficial nutrients,” Sassos said. “I encourage people to regularly rotate the fruits, vegetables, legumes, nuts, seeds and whole grains they eat.”

When increasing your fibre intake, do so gradually to prevent unpleasant gastrointestinal symptoms like gas and bloating, Samuels advised. Staying hydrated is important, too.

“Be sure to drink plenty of water to prevent constipation and help fibre do its thing,” she said. “A registered dietitian can help you come up with a sustainable and personalised plan for increasing fibre intake based on your unique needs.”

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NASA celebrates America’s 250th birthday with incredible views of space

To mark the 250th anniversary of the United States, NASA has released four spectacular images of deep space from its Chandra X-ray Observatory, each presented in patriotic shades of red, white, and blue. Alongside the images, the agency also unveiled three new sonifications, which transform astronomical observations into sound, offering another way to experience the universe.

The collection combines data from Chandra with observations from other telescopes to showcase some of the most remarkable objects in space, from the remains of an exploded star to a distant galaxy cluster filled with evidence of dark matter.

Cassiopeia A Reveals the Aftermath of a Stellar Explosion

The first image (above) features Cassiopeia A, one of the best known supernova remnants in the Milky Way. It combines X-ray observations from NASA’s Chandra X-ray Observatory (shown in blue and purple) with infrared data from NASA’s James Webb Space Telescope (displayed in red and white).

Chandra’s X-ray observations highlight the powerful blast wave from the stellar explosion and reveal elements scattered throughout the debris, including iron, calcium, and oxygen. Webb’s infrared view captures the expanding shell of material left behind by the explosion, along with clouds of cosmic dust spread across the remnant.

NGC 3603 Showcases a Stellar Nursery

The next image highlights NGC 3603, a nebula in the Milky Way that contains an enormous cluster of young stars.

In this composite view, Chandra’s X-ray data (red and white) reveals diffuse X-ray emission near the center and numerous bright point-like X-ray sources scattered across the image. Observations from NASA’s Hubble Space Telescope, collected in optical, infrared, and ultraviolet wavelengths (red-orange, green, blue, and yellow), show stars concentrated near the center, while dust and gas stretch across the lower portion of the nebula.

Together, these layers create an image dominated by red, white, and blue, with the X-ray data highlighting the sparkling glow of young stars forming within the nebula.

Messier 94 Highlights a Ring of Star Formation

Another image offers a fresh view of the spiral galaxy NGC 4736, better known as Messier 94.

The picture combines Chandra X-ray observations at multiple energies (red, orange, and blue) with visible light images captured by astrophotographers using ground-based telescopes (red, green, and blue). At the heart of the galaxy is a bright inner ring known as a starburst ring, where new stars are actively forming. Scientists think this burst of star formation may be fueled by gas flowing inward through the galaxy’s distinctive oval-shaped structure.

A Galaxy Cluster Provides Evidence for Dark Matter

The final image in the patriotic collection features ZwCl 0024+1652, a distant galaxy cluster that has helped astronomers study dark matter.

Specially processed observations from Hubble (blue) reveal evidence for dark matter, while another Hubble image shows the cluster’s individual galaxies in yellow and white. Chandra’s X-ray observations add the glowing red cloud of superheated gas that fills the cluster. This enormous reservoir of hot gas contains far more mass than all of the galaxies in the cluster combined.

Together, the four images celebrate America’s 250th birthday while highlighting the extraordinary objects and phenomena NASA continues to explore across the universe.

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New research reveals the hidden pollution left behind by fireworks

Fireworks may dazzle crowds with brilliant colors and loud explosions, but new research suggests their effects continue long after the show ends. Three recent studies published in American Chemical Society (ACS) journals examined what fireworks leave behind, from discarded debris and airborne particles to chemical compounds released into the atmosphere.

Together, the findings offer a clearer picture of how fireworks can influence air quality, water chemistry, and potentially both human health and the environment.

Firecracker Debris Can Alter Water Chemistry

Once fireworks burn out, they leave behind more than ash. Spent firecrackers scatter residue that contains partially burned fuel, metal salts, additives, and pieces of charred packaging.

In a laboratory study published in Environmental Science & Technology, researchers found that this debris released significant amounts of metal ions (e.g., potassium and manganese) and dissolved organic matter (e.g., simple phenols and sulfur-containing compounds) when placed in lake and river water. At the same time, the leftover solid material absorbed some dissolved substances that were already present in the water, including larger, more complex compounds.

According to the researchers, these chemical changes could interfere with microbial communities and aquatic ecosystems, particularly if large amounts of firecracker litter are repeatedly washed into rivers and lakes after festivals or celebrations. Properly collecting and disposing of spent fireworks could help reduce these environmental effects.

Fireworks Add to Air Pollution During Large Events

Fireworks are only one source of pollution at major public celebrations, but researchers wanted to understand how much they contribute compared with other activities.

In a study published in ACS ES&T Air, scientists monitored particulate matter during a large, multi-day athletic event in the United Kingdom. They detected sharp, short-lived increases in both coarse and fine airborne particles throughout the event.

The team linked much of the pollution to cooking emissions from food vendors and dust stirred up by vehicles. During the opening and closing ceremonies, however, they observed two distinct spikes in fine particulate matter. The first occurred as crowds arrived and dust levels increased, while the second, slightly smaller spike coincided with the fireworks displays.

The researchers estimated that people who attended every day of the event were exposed to air pollution levels exceeding the World Health Organization’s recommended limits, suggesting that large celebrations can significantly increase exposure to fine particulate matter.

Fireworks Release More Than Smoke Into the Air

Another study focused on chemicals called amines, which are included in some firework formulations. These compounds can react in the atmosphere to form aerosols that contribute to haze and reduced air quality.

To determine what happens to these chemicals during fireworks displays, researchers measured amines in both gases and airborne particles during Lunar New Year celebrations in a suburban area of China.

The findings, published in Environmental Science & Technology Letters, revealed substantial increases in several amines compared with a non-celebratory period. The biggest increases occurred during the largest fireworks displays. Scientists also recorded higher levels of other firework-related pollutants, including fine particulate matter and sulfate and potassium ions.

The researchers say the results suggest that fireworks contribute more than visible smoke to the haze that often lingers after major celebrations, adding another layer to their environmental impact.

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How to walk 30 minutes a day – your tips

From walking the dog before breakfast to getting off the bus a stop early, readers share their tips for building a daily walking habit.

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Scientists discover why some brains resist Alzheimer’s

Some people remain mentally sharp even though their brains contain the biological changes associated with Alzheimer’s disease. A new study from the Netherlands Institute for Neuroscience suggests that the answer may lie in how a rare group of brain cells, called immature neurons, responds to damage. The findings offer new insight into cognitive resilience, the brain’s ability to continue functioning despite disease.

One of the biggest unanswered questions in Alzheimer’s research is why the disease affects people so differently. While many develop memory loss and dementia as Alzheimer’s progresses, others show little or no cognitive decline despite having the same underlying brain pathology.

“Around 30 percent of older adults who develop Alzheimer’s disease never experience its symptoms,” says senior author Evgenia Salta. “We really don’t know why. That’s a big mystery, and a very important one.”

Understanding what protects these individuals could eventually point scientists toward new ways to treat or even prevent dementia.

“If we understand what protects these brains, it could eventually lead to new therapeutic strategies.”

Can the aging brain replace damaged cells?

One possibility is that resilient brains are better at repairing themselves.

“Perhaps they can add new brain cells to a network that is degenerating,” Salta says.

This idea centers on adult neurogenesis, the process through which new neurons are generated in the adult brain. While adult neurogenesis is well documented in many animal species, scientists have long debated how much, if any, occurs in humans.

To investigate, Salta and her colleagues examined donated brain tissue from the Netherlands Brain Bank. The samples included healthy individuals, people with Alzheimer’s disease, and people whose brains showed Alzheimer’s pathology even though they never developed dementia.

The researchers concentrated on a small region within the brain’s memory center, one of the few places where new neurons may still develop.

“These cells are extremely rare, so we had to develop new ways to find them,” Salta says. “We really zoomed in on the exact spot where we expected them to be.”

The team also applied newly developed analytical methods designed specifically for human tissue, reducing reliance on assumptions based on animal studies.

Rare immature neurons persist into old age

The researchers identified the cells they were searching for: so called immature neurons, which resemble young neurons that have not yet fully matured.

“Even at an average age of over 80, we still found these immature neurons in all groups,” Salta says.

The result confirmed that these unusual cells remain present even in very old brains.

What surprised the researchers, however, was that resilient individuals did not have dramatically larger numbers of immature neurons than people with Alzheimer’s disease.

Brain cell behavior may matter more than numbers

Instead, the most important difference appeared to be how the cells behaved.

“In resilient individuals, these cells seem to activate programs that help them survive and cope with damage,” Salta says. “We also see lower signals related to inflammation and cell death.”

The findings suggest that these immature neurons may do more than simply replace cells lost during disease.

“It might not be (only) about replacing lost neurons,” Salta explains. “It could be that these cells support the surrounding tissue and help the brain stay functional and ‘youthful’. They may act as a sort of fertilizer in a garden that has started falling apart.”

Even so, Salta cautions that these ideas remain hypotheses. Because this study examined donated brain tissue, the researchers cannot directly observe how the cells function in living brains.

“We assume the cells’ function based on the data, but we cannot confirm it in this type of study,” she explains.

She also emphasizes that Alzheimer’s resilience is unlikely to have a single explanation.

“This is one piece of a very large puzzle,” she concludes. “There will never be just one factor that explains resilience.”

A new direction for Alzheimer’s research

The study also highlights a broader question about aging itself.

“Somewhere along this trajectory, there’s a kind of decision point,” Salta explains. “Some people remain stable, others develop dementia. We want to understand what drives that difference.”

Future research will explore how immature neurons communicate with other brain cells and whether those interactions help preserve memory and cognitive function.

Although the study does not explain why these cells behave differently in resilient individuals than in people who develop dementia, it reflects a growing shift in Alzheimer’s research. Instead of focusing only on how the disease damages the brain, scientists are increasingly asking why some brains can withstand that damage.

“Cognitive resilience is extremely exciting,” Salta says. “If we understand what protects these brains, it could eventually lead to new therapeutic strategies.”

For now, the findings add to growing evidence that the aging brain is more adaptable, and more complex, than scientists once believed.

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German row over plan for workers to need sick note on first day of illness

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