These Healthy Foods Contain Way Less Fibre Than You Might Think

Posted on 04/07/2026 by Boris Clair

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. — 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. — 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.”

The Common Household Item That Can Help Your Fruit Last Longer

Posted on 24/06/2026 by Boris Clair

Unfortunately, this is how my week goes: I buy my groceries on Sunday, enjoy them until Wednesday, and then realise that I’ve bought way too many fresh fruits and veggies that have now turned brown in the bowl.

The worst culprit is bananas. And while I love using the older ones for banana bread, sometimes I wish I could keep them firm and yellow for longer than two poxy days.

But it turns out I could have been enjoying their creamy, unblemished centres for longer – if only I’d wrapped the stalks in tinfoil.

Why does wrapping banana stalks in tinfoil keep them fresher?

It’s down to a gas called ethylene. This is responsible for the enzymatic browning (basically, “going off”) of bananas.

It’s the same substance that causes fruit to ripen, which is why placing unripe fruit in the same bag as a banana can encourage them to mature.

Bananas have a lot of ethylene, and one ripe banana can affect the others in the bunch.

Trapping the gas with tinfoil may help to stall the ripening process, which leaves bananas brown and mushy over time.

The American Statistical Association checked to see whether cling film or tin foil did a better job – and tinfoil won.

We should refrigerate our bananas, too

If you’re out of tinfoil, according to fruit company Dole, simply chucking your bananas in the fridge can stall the ripening process.

They say that the anti-browning effects are so strong, you should only place your bananas in the fridge when they’re at a perfect ripeness.

Martha Stewart’s site suggests that “bananas can be stored on a kitchen counter until they are ripe, and then they can be stored in the refrigerator for at least two days more or until the skin becomes black”.

This is because while refrigerating bananas will keep their flesh from ripening, it may also blacken their skin prematurely.

The Anti-Inflammatory Foods Rheumatologists Want You To Eat More Of

Posted on 20/06/2026 by Boris Clair

Chronic illness is a concern for many, especially those who struggle with arthritis, fibromyalgia, lupus or gout.

Help can be found from the medical specialty of rheumatology, which works to reduce inflammation, chronic pain and joint or organ damage.

Many rheumatologists take a holistic approach that includes medical and lifestyle solutions, so they have clear ideas about the role diet can play in their patients’ health.

While eating anti-inflammatory foods can help with some symptoms, experts we spoke with noted that there’s no single “magic” food to cure these diseases.

“One thing I really want people to hear is that in 99.9% of cases, nothing you ate or didn’t eat caused your autoimmune disease,” said Dr. Amanda Moyer, who practices adult and paediatric rheumatology at OU Health at the University of Oklahoma. “Likewise, there is no one special food that will cure it.”

“Diet is powerful, but it is not a magic on-off switch for autoimmunity,” Moyer said. “That doesn’t mean food doesn’t matter, because it impacts how you feel day-to-day, how your medications work, your weight, your heart health and long‑term risks of complications. But I don’t want patients carrying unnecessary guilt or being blamed for a disease process they did not create with their lunch.”

Here are some of the top foods these experts frequently recommend to patients.

Olive oil contains oleocanthal, a natural compound that can lower inflammatory markers.

Olive oil has anti-inflammatory effects similar to ibuprofen

Dr. Kam Shojania is head of the rheumatology division at Vancouver General Hospital in Canada. He tells his patients to think of extra-virgin olive oil as a practical anti‑inflammatory staple to drizzle on food.

“People are shocked to learn olive oil contains oleocanthal, a natural compound that data has suggested can lower inflammatory markers and protect blood vessels,” he said.

“Oleocanthal has anti-inflammatory effects similar to ibuprofen. There’s also emerging research on its immune effects, including in inflammatory arthritis and lupus.”

Fatty fish has proven results for autoimmune disease

“The omega-3 fatty acids EPA and DHA have the strongest evidence of any single food intervention in rheumatology,” said Dr. Devon Charlton, a fellow in the American College of Rheumatology and director of rheumatology at the University of Pittsburgh Medical Center Regional Orthopedics.

“I recommend eating fatty fish like salmon, mackerel, sardines and anchovies two times per week.”

He cited a randomised, placebo-controlled trial of nearly 26,000 participants that concluded those who consumed 1 gram per day of EPA and DHA showed a 15% to 18% reduction in confirmed and probable autoimmune disease.

“It was an effect that grew stronger with longer duration of supplementation and persisted for two years after participants stopped taking it,” he said.

Fibremaxxing can help fight inflammation

Dr. Micah Yu is quadruple board-certified in rheumatology, internal medicine, integrative medicine and lifestyle medicine. He encourages his patients to increase their fibre intake whenever possible.

“Fibre helps lower inflammation, and can help reduce joint inflammation,” he said. “In addition, those who eat more fibre have been shown to have a lower weight, which can help with disease symptoms.”

Yu encourages his patients to seek out fibre from natural sources like beans, fruits, vegetables and other whole foods, not supplements.

Fermented foods support gut-based immune strength

If you check in Dr. Yoon Qiu’s refrigerator, you’d probably find a bag of cabbage and a few jars of fermented foods. The rheumatologist and assistant professor of medicine at Emory Healthcare is a big fan of cabbage, since this member of the brassica family contains sulforaphane, which is anti-inflammatory. Even better, Qiu said, “It lasts a long time in the fridge”.

Even longer lasting, and possibly even more beneficial, can be fermented foods like kimchi or sauerkraut, which are both made with cabbage. “I recommend eating fermented foods to support the gut biome,” Qiu said.

Cabbage contains sulforaphane, which is anti-inflammatory.

Since as much as 80% of your immune system lives in and around your gut, the gut microbiome is key for regulating immune responses.

Research has shown that a diet high in fermented foods increased microbiome diversity and decreased markers of inflammation, including several directly involved in autoimmune flares. Fermented diets outperformed high-fibre diets for inflammation reduction.

Nuts can calm inflammation

“If I had to pick one thing to put on every rheumatology patient’s grocery list, it would be a big bag of lightly seasoned nuts, like almonds,” Moyer said.

“They’re easy to snack on, provide protein, fibre and healthy fats, and they fit beautifully into the kind of eating pattern that helps calm inflammation,” she said.

“On a practical level, I like sustainable, not punitive, changes. I snack on nuts myself, especially almonds, and I’ll often grab a new flavour when I go to the store, as long as they aren’t sodium bombs.”

What you eat is just one part of your health story

Charlton often reminds his patients that food is an adjunctive, not primary, therapy. “If you’re on methotrexate, warfarin or other medications, discuss any significant dietary additions with your rheumatologist,” he said.

“Patients who stop disease-modifying antirheumatic drugs (DMARDs) or biologic medications in favor of dietary interventions risk irreversible joint damage, organ involvement or even death.”

“No one should be trading methotrexate (a drug that treats severe psoriasis and rheumatoid arthritis) for olive oil shots,” Shojania agreed.

“The sweet spot is evidence‑based medication plus a Mediterranean‑leaning eating pattern, ideally designed with a registered dietitian so it fits your culture, budget and real life.”

Finally, Moyer said it’s important to keep the big picture in mind: “My parting advice is to relax, focus on whole foods, mostly plants, with lean proteins and healthy fats, and to be cautious about expensive supplements. And when you do have that scoop of ice cream or piece of birthday cake, enjoy it. Then go back to your overall pattern, which is what really counts.”

Addicted To Sugar? The Craving-Control Technique A Dietitian Recommends Most

Posted on 18/06/2026 by Boris Clair

I’m a sucker for chocolate, cake and biscuits. Lord help me if there’s a brownie in my eye-line.

Despite knowing full well such sugary treats aren’t great for my health (a diet high in sugar has been linked to everything from dementia and tooth decay to cancer), my brain still caves whenever one finds its way in front of me. Or even if they’re sat in a cupboard nearby…

If, like me, you give in to cravings at the drop of a hat, a dietitian has shared a relatively simple mindset trick that might just help you finally combat them.

Why do we get cravings?

Food cravings happen for several reasons, one of which is our brain chemistry, according to The Temple Clinic.

When we eat something tasty, our brains release the feel-good hormone dopamine. Your brain then wants to repeat this feeling, making it all too easy to reach for the sugar in future.

Your body might also crave sugary foods or carbs when your blood sugar levels drop – although often, reaching for a biscuit can simply result in a blood sugar crash not long after.

Hormones can also play a part in our cravings, added the clinic. Cortisol, our stress hormone, can encourage us to reach for dopamine-boosting foods.

Speaking to Today.com, registered dietitian Joy Bauer noted we’ve got “two systems running” at the same time – one signals our biological need for food, while the other is fuelled by our “hedonic system” (which centres around pleasure and reward).

“In a world where tempting food is everywhere (ahem!) on every corner, in every feed – that reward system can get loud. Loud enough to drown out the signals telling you you’ve already had enough,” she explained.

If your brain easily takes you to temptation central, Bauer wants you to try one simple reset.

The mindset trick that can help beat cravings

The expert recommends for snackers to “pause before you pounce”, giving yourself five or 10 minutes before you grab something to eat “because cravings tend to rise like a wave and then soften on their own”.

During those empty minutes, she advises naming the feeling behind the craving – are you tired, stressed or maybe even bored? – as determining “the real driver takes a surprising amount of the power out of it”.

This trick has been recommended by the NHS, too. A patient leaflet from Cambridge University Hospitals NHS Foundation Trust calls it “urge surfing”.

“Some people notice waves of desire; the way urges can build and then diminish has been compared to a wave in the ocean and this is where the name urge surfing comes from,” they explain.

Five other ways to fight cravings

If that doesn’t work for you, here are some other techniques to try:

Have a drink of water – Healthline noted that sometimes thirst can be confused with hunger or cravings.
While you’re ‘urge surfing’, find alternative activities to pass the time until the craving or urge has passed – this could be going for a walk, messaging a friend, completing a task at work, doing something you enjoy (ie. knitting or colouring).
Increase your fibre intake. There’s been a bit of an obsession with fibremaxxing in recent times – and it seems the trend could help curb sugar cravings. Miranda Pascucci, Head of Clinical Education and dental therapist at TePe, previously shared that “when meals are more filling and fibre-rich, people are often less likely to graze on sugary snacks throughout the day”.
Chew gum – there’s some research to suggest chewing gum can help combat cravings for high energy snacks.
Get plenty of sleep – sleep deprivation can disrupt your hormones which can, in turn, result in cravings.

Dementia Specialists Share 3 Foods They Always Tell Patients To Eat More Of

Posted on 13/06/2026 by Boris Clair

As terrifying as the thought of dementia is, there’s hope in all of the ways we can prevent it.

Certain protein sources can lower your dementia risk, as can finding purpose in life (the latter by 30%, actually).

You can also keep your mind sharp by exercising, challenging your brain, sleeping, eating nutritious foods, getting social, limiting stress and not smoking.

Let’s focus on that nutrition piece: to create a simple, easy habit, what’s the main food dementia specialists want you to add to your plate?

There are a few options, actually. Ahead, various types of those experts – from internists to professors to psychologists to neuroscientists – share their answers and explanations.

Leafy green vegetables

Spinach, kale, arugula, romaine, collards: they’re different foods, but they all fall into the same category of leafy green vegetables that protect brain health. While that probably isn’t surprising, let’s hear the expert-backed insight into why they’re a smart option.

Aim for at least one serving of dark leafy greens daily. “Going beyond that doesn’t seem to add much,” Dr. Jordan Weiss noted.

“They are packed with nutrients the brain seems to benefit from, including folate, vitamin E, vitamin K, lutein and anti-inflammatory plant compounds,” said Dr. Dung Trinh, an internist of MemorialCare Medical Group and the chief medical officer of Healthy Brain Clinic in Irvine, California. “We also know that what is good for the heart and blood vessels is often good for the brain, and leafy greens support both.”

Jordan Weiss, an assistant professor at NYU Grossman School of Medicine and a scientific writer at Assisted Living Magazine, agreed. “My answer is boring, and I‘ll stand by it anyway: leafy greens,” he said. “Greens carry folate, vitamin K1, lutein and nitrate. Each is doing something useful in an aging brain.”

He pointed to data from the Rush Memory and Aging Project, in which researchers followed 960 older adults for five years.

“People eating roughly a serving a day of greens looked cognitively 11 years younger than people who rarely touched them,” he reported. “That effect size is wild for a single food, and it survived adjustment for overall diet, exercise and education.”

Your next potential question, especially if leafy greens aren’t your favourite: how many do you need to eat? Trinh and Weiss recommend aiming for at least one serving daily. What that can look like varies from a salad to a half-cup of cooked greens to a generous handful in a smoothie, omelet or soup.

“Going beyond that doesn’t seem to add much,” Weiss noted.

Plus, remember to focus on doing what you can. Something is better than nothing. “The key is consistency, not perfection,” Trinh said. “You do not need an expensive supplement or a complicated cleanse – you need habits you can sustain for years.”

Fatty fish

Yep, “fat” is not inherently unhealthy or a “bad” word, and this proves it.

“If I had to choose a single food to recommend for the prevention of dementia and cognitive protection, it would be fatty fish, specifically salmon, mackerel or sardines,” said Eleni Nicolaou, who has a Ph.D. in clinical psychology, specialised training in neurocognitive conditions, clinical practice supporting patients and families dealing with dementia and research on the effects of biological and lifestyle determinants.

“I don’t recommend it because it is a superfood in the marketing sense, but because the evidence behind it is more consistent and specific than anything in the nutrition and brain health literature.”

She explained that the brain is about 60% fat, mostly composed of an omega-3 called DHA. The brain uses DHA to build and repair neurons, which transmit information. With lower DHA levels, communication in the brain slows down, and the brain is more susceptible to the inflammation that causes conditions such as Alzheimer’s.

All of that is to say, some of the highest levels of DHA are in fatty fish.

Nicolaou pointed to studies affirming this. For starters, research published in Neurology found that the higher the levels of omega-3 in the blood, the better the brain structure and cognitive performance. Additionally, a study in the American Journal of Clinical Nutrition found that long-term omega-3 supplementation was linked to a 64% lower risk of Alzheimer’s in participants followed for six years.

She incorporates this into her practice, of course, too.

“In my clinical work with families dealing with dementia, getting consistent omega-3 intake into a patient’s weekly diet was one of the first dietary conversations I‘d have because the evidence for it is very solid,” Nicolaou said.

She recommended two to three servings a week, with one serving equaling around 100 to 150 grams.

Blueberries

Fruit lovers, it’s your time to shine.

“I understand that blueberries are the single food most consistently linked with better brain aging because their high levels of anthocyanins and other antioxidants help reduce inflammation and oxidative stress, two major drivers of cognitive decline,” said Christopher U. Missling, a neuroscientist who specializes in Alzheimer’s disease and is experienced in mechanisms linking diet, metabolism and brain health.

Research shows that blueberries can protect brain cells from damage, he continued, as well as improve communication between neurons and slow age-related memory loss by counteracting free-radical injury and supporting healthier blood vessels that support the brain.

How much and how often should blueberries be on your plate? According to Missling, most studies suggest around a half-cup to one cup of blueberries a day, but some observational research has shown benefits with just one serving a week.

Dementia prevention isn’t just about food

While nutrition is undeniably helpful, it’s not everything. Health is all-encompassing, including social health, emotional health, environmental health and more. Experts will tell you this, too.

“Food matters, but it works best as a part of a broader brain-health strategy,” Trinh said. “I tell patients to think in terms of ‘protect the brain by protecting the body’ – control blood pressure, stay physically active, prioritise sleep, treat hearing loss, stay socially engaged and eat in a way that lowers inflammation and supports vascular health.”

Missling agreed that nutrition is more complex than adding just one food. While blueberries are his No. 1 suggestion, he encouraged people to incorporate other brain-healthy foods, too.

“No single food – blueberries included – can prevent dementia on its own, but regularly eating them as part of an overall pattern rich in colourful fruits, leafy greens, nuts, whole grains and omega-3-rich fish seems to offer the strongest cognitive protection,” he said.

“Consistency matters more than perfection, and pairing these foods with sleep, movement and social engagement creates a much more powerful long-term effect on brain resilience.”

The 10 Most Important Five-A-Day Foods For Heart Health

Posted on 09/06/2026 by Boris Clair

Many of us grew up hearing how important it is to eat five portions of fruits and/or vegetables a day.

But if you’re looking to boost your heart health in particular, you might want to pay attention to which fruits and veggies make the cut.

New research, published in Food And Function, found even those people who reach their recommended daily fruit and vegetable consumption might be running low in an important nutrient called flavanols.

What are flavanols?

These are chemical compounds, also known as flavan-3-ols or catechins, which are found in various plants and appear to act as antioxidants, which are linked to better heart and brain health.

They appear in cocoa, grapes, plums, and some teas, as well as other fruits and vegetables.

What’s the ideal flavanol intake a day?

We should eat 500mg of flavanols a day to see heart health benefits, research suggests.

This is why the Food And Function study sought to examine our current fruit and vegetable consumption guidelines.

Even though people might assume you’d get enough flavanols from eating your recommended fruit and veg amount, the researchers wanted to see whether that was really true.

After looking at data and urine samples from over 30,000 participants, this paper found that only 25% of those who stuck to recommended dietary guidelines were actually hitting that flavanol goal.

Overall, fewer than one in five participants met the target in this study.

“These results show that adherence to current dietary guidelines is not sufficient to address flavanol intake in amounts shown to significantly reduce the risk of cardiovascular death in the COSMOS trial,” the paper reads.

The Cocoa Supplement and Multivitamin Outcomes Study (COSMOS) trial was a randomised controlled trial that sought to find out how cocoa extract and/or a daily multivitamin might affect our heart health. This is where researchers pulled the 500mg a day flavanol recommendation from.

Which fruits and vegetables might be most important for heart health?

Part of the problem, the researchers said, is that not all fruits and vegetables carry as many flavanols as others. That means some are more effective at helping you reach your heart health goals.

According to the researchers’ investigations, the fruits and legumes (and tea) highest in flavanols were:

Plums (500g) – 450mg flavanols, or almost your daily recommendation,
Cranberries (250g) – 300mg flavanols,
Blackberries (200g) – 250mg flavanols,
Green tea (250ml) – 200mg flavanols,
Broad beans (80g) – 140mg flavanols,
Cherries (400g) – 130mg flavanols,
Apple (one medium, skin on) – 110mg flavanols,
Strawberries (200g) – 90mg flavanols,
Blueberries (150g punnet) – 80mg flavanols,
Pinto beans (two tablespoons) – 70mg flavanols.

Aiming for five-a-day is still positive

The British Nutrition Foundation said that the best approach to a healthy diet is balance, with plenty of fibre, enough protein, and five portions of fruit and vegetables a day.

This study noted that even though not all of the members who ate their five-a-day met their flavanol guidelines, they were still more likely to have more of the beneficial compound than those who ate fewer fresh produce.

And some research has found that getting your five-a-day still has longevity benefits, including a reduced risk of death from cancer, respiratory diseases, and heart disease.

Leading UK Supermarket Will Soon Stop Selling Brown Eggs

Posted on 08/06/2026 by Boris Clair

Retailer Sainsbury’s has pledged to stop selling brown eggs under their own brand as part of their sustainability program, moving to white-shelled versions instead.

The second-largest UK supermarket chain cited animal welfare and carbon emissions when announcing the decision.

But why don’t white and brown eggs have the same environmental impact, and why are eggshells different colours to begin with?

Why are brown eggs worse for the environment?

An assessment by SAC Consulting for Sainsbury’s found that brown eggs have a 12.7% higher carbon footprint than white eggs, as the hens that produce brown eggs are larger and eat more food.

Sainsbury’s said the change would therefore “indirectly reduce demand on land and water used to grow feed crops, as well as the amount of manure produced” by the chickens.

Chicken manure emits greenhouse gases, methane and nitrous oxide as well as ammonia, which can have “detrimental impacts on the environment and… animal and human health”, per Aberystwyth University’s Farming Connect.

“White‑feathered hens typically live longer, eat less feed and lay eggs for longer, cutting carbon emissions by over 12 per cent compared with hens that lay brown eggs,” the supermarket continued.

Sainsbury’s also says that the breeds which produce brown eggs are more likely to experience feather pecking (a stressful and sometimes dangerous process in which birds peck the feathers of other birds) than those which make white eggs.

The company hopes this will help them to meet their goals to meet net zero within their own operations by 2035, and across their suppliers by 2050.

“White eggs have the same delicious taste and nutritional benefits as their brown counterparts, but result in lower emissions and better welfare outcomes for the hens that lay them,” a Sainsbury’s spokesperson said.

Why are some eggs brown and others white?

Speaking to HuffPost previously, Jacquie Jacob from the University of Kentucky’s department of animal and food sciences said that all eggs start off white.

For a brown egg, “At the very end of the shell-making process, the pigment gets added, almost like you’re painting a house,” she explained.

But some hens are “just not genetically programmed to do that”.

It takes more energy to produce the pigmented layer of the brown-shelled egg, she added.

Are brown eggs healthier than white eggs?

In short, no. Healthline writes that all eggs are nutritionally pretty similar, no matter their size or colour.

In fact, the Retail Gazette said, white eggs were the norm in the UK until about the ’70s, “before brown eggs became dominant as shoppers increasingly associated them with being healthier or more natural”.

They add that the UK supermarket might have a bit of an issue: the British Egg Industry Council said white-egg-laying hens make up about 15% of our flocks, compared to the US, whereas white eggs account for 75% of all eggs consumed in the US.

These Are The Worst Things To Eat Before Anal Sex

Posted on 06/06/2026 by Boris Clair

If anal sex is on the menu tonight, you might be worried about what you ate beforehand. After all, if letting one rip embarrasses you in yoga class, then getting intimate with a partner can feel even more anxiety-inducing.

Maybe you’re wondering whether that chili and beans for dinner was a terrible idea before a roll in the hay.

And while certain foods can make things a little less comfortable – like, say, chili and beans – experts say there’s also a huge misconception around the idea of being “perfectly prepared” for anal sex.

“There’s this idea that you can be perfectly clean for anal play, but the anus is where poop exits the body,” Javay Frye-Nekrasova, a sex educator at We-Vibe, tells HuffPost. “Mess is to be expected, regardless of how you prepare, because we are human, and that’s life. And that’s OK!”

She adds, “Trust me, even as a sex educator I still have instances where the realities of a booty happen.”

In other words, you don’t need to obsessively restrict food or try to achieve some impossible standard of being ready “back there”.

“The rectum, the part of the body involved in most anal play, is not a storage chamber. For most people, most of the time, it’s actually empty,” Dr. Jenni Skyler, a sex therapist, says. “Stool is stored higher up, in the colon, and only moves down when your body is preparing to have a bowel movement.”

There’s no reason to stigmatize a perfectly normal part of your body and a perfectly normal way to give and receive pleasure. But you can set yourself up for minimal discomfort by learning what sits better in your body before you play.

“This is good news,” she continues. “It means that with reasonable preparation, anal play is far less messy than most people fear.”

Still, certain foods can increase bloating, gas, digestive urgency or discomfort, which can make people feel less relaxed and confident during anal play.

Here are the foods experts say are best to avoid before anal sex – and a few suggestions of what to eat instead.

Very spicy foods

According to Skyler, spicy foods can irritate the digestive tract and speed up digestion, which may lead to looser or more unpredictable bowel movements.

“Spicy foods are not fully broken down during digestion,” she says. “They irritate the digestive tract on the way in and out.”

Registered dietitian Kristen Kuminski adds that capsaicin – the compound responsible for heat in spicy foods – “passes through the digestive tract and causes irritation on the way out.”

If you already know spicy foods tend to upset your stomach, experts say the hours before anal play probably aren’t the time to test your limits with hot wings or extra chili oil.

Greasy or fried foods

Heavy, oily foods can sit heavily in the stomach and may contribute to bloating, sluggishness and loose stool.

“Being ‘stuffed’ – pun intended – only makes it more uncomfortable,” Frye-Nekrasova says.

Skyler adds that greasy foods are harder to digest overall, which can make people feel “sluggish and bloated – the opposite of relaxed.”

Gas-causing foods

Beans, lentils, broccoli, cabbage, cauliflower, Brussels sprouts and onions are all healthy foods, but they can also increase gas production.

Kuminski says high-fibre foods eaten in large amounts right before anal sex are some of the biggest offenders when it comes to bloating and digestive discomfort.

Skyler stresses that passing gas is completely normal and nothing to be ashamed of, especially when it happens in the bedroom. But if someone is already anxious about anal sex, feeling bloated or gassy can make it harder to relax and stay present.

“These foods are great,” she says. “Just maybe not at lunch on the day of.”

Some of your favorite foods might not set you up for success for anal play later in the evening.

Dairy (if you’re sensitive to it)

Even mild lactose intolerance can trigger bloating, gas or digestive upset.

“If you know dairy sometimes disagrees with you, the hours before anal play are a good time to skip the cheese plate and the ice cream,” Skyler says.

Kuminski notes that even mild lactose sensitivity can lead to “bloating and urgency that is badly timed”.

Artificial sweeteners

Sugar alcohols like sorbitol, xylitol, erythritol and mannitol – commonly found in sugar-free gum, protein bars and “diet” snacks – are well known for causing bloating and digestive distress.

“This one surprises people,” Skyler says, noting they can sometimes trigger loose stool “quite dramatically”.

Excess alcohol

Sure, that bottle of wine at dinner might have loosened your inhibitions, but that’s not the only thing it loosened. Alcohol can irritate the digestive tract, while also loosening stool and contributing to dehydration.

But Skyler says there’s another concern, too: drinking heavily can make it harder for people to stay aware of discomfort or pain during anal sex.

“In large amounts we struggle to be present and can override our pain receptors,” she says.

Kuminski similarly notes that alcohol “loosens inhibitions but also loosens gut motility,” which can create unpredictable bowel behaviour.

Huge meals before sex

Even if you haven’t eaten any of the foods above, experts say timing still matters. “A huge meal eaten right before play can trigger the urge for a bowel movement at an inconvenient time,” Skyler says.

Kuminski recommends giving yourself three to four hours after a meal before anal play, adding that “timing matters as much as what you eat.”

So what should you eat?

Experts generally recommend sticking to foods that support predictable digestion and well-formed bowel movements.

Skyler recommends:

soluble fibre
lean proteins
cooked vegetables
bananas
lots of water

Kuminski also suggests low-fibre, easy-to-digest foods in the hours beforehand, including:

white rice
eggs
plain chicken
bananas

“It’s basically the same logic as eating before a long run or race where you don’t want any GI surprises,” she explains.

But Frye-Nekrasova says people shouldn’t become obsessive or restrictive around food before sex.

Instead, she recommends simply paying attention to your own digestion and giving yourself enough time between eating and anal play.

“A good rule of thumb I follow is to try to stop eating at least three hours before planned anal play,” she says. “Just to give my body enough time to digest food so I can have a bowel movement beforehand.”

Everyone’s body is different when it comes to food, digestion and comfort during sex — and, ultimately, learning how to listen to your body and communicate with your partner(s) is key to having a good time.

She adds that everyone’s digestion works differently, so there’s no perfect formula.

“If you are more regular with your digestion and bowel movements, shorter timeframes could absolutely work for you,” she says.

Rather than stressing over eating “perfectly,” Frye-Nekrasova suggests planning ahead in realistic ways – especially on date nights involving heavier meals.

“If you’re going to dinner and it’s going to be something heavier, then planning an activity afterward to give yourself enough time to digest the food before sex would be a good move,” she says.

Most importantly, she stresses that relaxation and communication matter more than perfection.

“Bodies are weird,” Frye-Nekrasova says. “I know that being told to relax doesn’t actually help anyone relax, but I do want to say it because being relaxed helps our bodies function in the typical, expected way (aka digestion and bowel movements) a lot easier than if we are stressed.”

Frye-Nekrasova adds, “And stressing about being perfectly prepared is actually the opposite of what helps people relax.”

The Smartest Time Of Day To Eat Fibre, According To Dietitians

Posted on 04/06/2026 by Boris Clair

About 90% of us fail to eat the recommended 30g of fibre a day, which means we could be missing out on the nutrients’ brain, heart, and bowel benefits.

That means most of us should focus on getting enough fibre to begin with. But dietitians say that eating it early on in the day can not only help us to achieve that goal, but might confer greater benefits too.

“If you start your day [of eating fibre] in the morning, you get a big advantage,” registered dietitian Lisa Young told TODAY.

And the Mayo Clinic said we should try to choose a breakfast with at least 5g of fibre.

Why should I eat fibre in the morning?

Part of it has to do with motivation. If you begin your day with more fibre, you don’t have to make up for any gaps later on in the day when you’re more tired.

One study found that people who ate higher-fibre breakfasts went on to eat healthier, more fibre-rich fare throughout the day.

Secondly, our gut is more active earlier in the day.

That might mean that your body has more of a chance to process and enjoy the satiating benefits of fibre if you consume it first thing.

“For some people, especially those with bloating, reflux, or slower digestion, a super fibre-heavy meal right before bed can feel like it just kind of sits there,” registered dietitian Alyssa Simpson told EatingWell.

How can I eat more fibre in the morning?

Another good reason to eat fibre at breakfast? A lot of breakfast foods, including cereals like bran flakes, porridge, wholemeal bread, and fruit, are naturally high in fibre, making it easier to sneak more of the nutrient into your diet.

″[Two] slices of wholemeal toast with peanut butter followed by a medium-size orange should give you around 8.3g of fibre” at breakfast, for instance, the NHS said. That equates to almost a third of your daily goal.

Add more fruits to your breakfast, choose bran or wholegrain versions of your food, or add wheat bran to lower-fibre versions, the Mayo Clinic added.

I found that eating chia chocolate overnight oats, stewed pear porridge, overnight Weetabix “carrot cake”, or mango chia pudding gets me to at least half of my goal before noon.

Should I only eat fibre in the morning?

No – eating it in the morning might have extra benefits, but the most important thing is to meet your fibre goal in the first place.

Eating too much fibre in one go can sometimes cause digestive issues, too, registered dietitian Brea Lofton from Lumen shared previously.

“I usually find that spreading it out across the day is better tolerated than having one giant fibre-heavy meal, especially for people with bloating or sensitive digestion”, Simpson said.

As a reminder, most adults should aim for 30g of fibre a day.

A Professor Ranked The 41 Best Fruits And Veg To Fight Disease

Posted on 30/05/2026 by Boris Clair

GP Dr Dawn Harper previously told HuffPost UK that she’s sceptical of “superfoods” – “there is no one single silver bullet that will enhance your chances of living a long and healthy life,” she said.

You might think that Dr Jennifer Di Noia, an Associate Professor of Sociology at William Paterson University, whose 2014 paper sought to find the best fruits and veg to reduce our disease risk, was more fond of terms like these.

But she had her own concerns. “Efforts to define… powerhouse fruits and vegetables (PFV), foods most strongly associated with reduced chronic disease risk… are lacking,” she wrote at the time.

So, the researcher set out research-backed terms.

What counts as “powerhouse fruits and vegetables” or PFVs?

In her study, “powerhouse” fruits and vegetables had to offer at least 10% more of 17 nutrients per 100 calories than other foods.

These nutrients the study looked at were:

potassium,
fibre,
protein,
calcium,
iron,
thiamin,
riboflavin,
niacin,
folate,
zinc,
vitamin A,
vitamin B,
vitamin B,
vitamin C,
vitamin D,
vitamin E, and
vitamin K.

These nutrients had been deemed of public health importance by the Food and Agriculture Organisation of the United Nations and Institute of Medicine, the paper read.

The more of these a plant packed per calorie, the higher the PFV’s nutrient density score was.

However, the paper stressed that these aren’t the only potentially health-boosting components of food; therefore, these metrics could miss some produce that’s great for us.

41 fruits and vegetables, ranked by disease-fighting potential

Of the 47 foods the study author looked at, 41 met her criteria for “PFV”. (The six that missed the mark were raspberries, tangerines, cranberries, garlic, onion, and blueberries).

In order, their nutrient density scores were:

Watercress – 100.00
Napa cabbage – 91.99
Chard – 89.27
Beetroot greens – 87.08
Spinach – 86.43
Chicory – 73.36
Leaf lettuce – 70.73
Parsley – 65.59
Romaine lettuce – 63.48
Collard greens – 62.49
Turnip greens – 62.12
Mustard leaves – 61.39
Endive – 60.44
Chive – 54.80
Kale – 49.07
Dandelion leaves – 46.34
Red pepper – 41.26
Rocket – 37.65
Broccoli – 34.89
Pumpkin – 33.82
Brussels sprouts – 32.23
Spring onion – 27.35
Kohlrabi – 25.92
Cauliflower – 25.13
Cabbage – 24.51
Carrot – 22.60
Tomato – 20.37
Lemon – 18.72
Iceberg lettuce – 18.28
Strawberry – 17.59
Radish – 16.91
Winter squash (all varieties) – 13.89
Orange – 12.91
Lime – 12.23
Grapefruit (pink and red) – 11.64
Swede – 11.58
Turnip – 11.43
Blackberries – 11.39
Leeks – 10.69
Sweet potato – 10.51
Grapefruit (white) – 10.47.

With that said, the best approach for a healthy diet is eating a balance of healthy foods. Diets rich in fruits and vegetables of all different kinds is liked to better heart health, the British Heart Foundation has said.