Latest news with #diet
Yahoo
5 hours ago
- Health
- Yahoo
6 Foods to Eat Weekly to Lower Your Risk of Colon Cancer, According to Experts
Reviewed by Dietitian Jessica Ball, M.S., RD Colon cancer is one of the most common types of cancer, but fortunately, it's also one of the most preventable. Research shows that lifestyle changes, particularly in diet, can significantly reduce your risk. If you're curious about which foods to incorporate into your weekly meal plan, you're in the right place. Below, we've highlighted 6 powerhouse foods that experts recommend eating weekly (or more frequently!) to help protect and enhance colon health. From fiber-rich veggies to nutrient-packed nuts, these choices are packed with flavor and backed by science to potentially help reduce colon cancer risk naturally. 1. Broccoli "Broccoli and especially broccoli sprouts are some of the top foods I'd recommend to reduce colon cancer risk," shared Johannah Katz, M.A., RD. One reason why Katz feels that broccoli is a standout vegetable when it comes to reducing the risk of colon cancer is thanks to its rich content of sulforaphane, or a compound known for its powerful cancer-fighting properties. Sulforaphane supports the body in multiple ways, including aiding detoxification, reducing inflammation and protecting colon cells from DNA damage. 'Sulphoraphane has been extensively studied for its chemo preventive properties," Katz added. The American Institute for Cancer Research also highlights cruciferous vegetables like broccoli as essential for a cancer-protective diet, particularly for colorectal cancer. 2. Dairy Milk Research shows that consuming more dairy products may help lower the risk of developing and dying from colorectal cancer. A comprehensive analysis of 31 studies found that people with the highest dairy intake had a 21% lower risk of developing colorectal cancer compared to those with the lowest intake. Milk, in particular, showed a strong protective effect among the dairy foods evaluated. For colorectal cancer mortality, high dairy consumption was linked to a 29% lower risk of death. One reason why dairy milk may be such a positive addition to a colorectal cancer risk reducing diet is due to the calcium that dairy milk provides. 'In a large prospective study of diet and colorectal cancer, there were less occurrences of colorectal cancer in those who consumed more calcium-rich foods,' shared Teresa Gentile, M.S., RDN. 3. Walnuts Walnuts are a nutritional powerhouse, and their benefits for colon cancer risk reduction make them a standout snack. One of the key reasons is their rich content of omega-3 fatty acids, which help fight inflammation, a factor closely linked to cancer development and progression. Additionally, walnuts are packed with fiber, which supports gut health by feeding beneficial bacteria in the microbiome. What truly sets walnuts apart, though, is their polyphenol compounds. "Our microbiome turns these polyphenols into a compound called Urolithin A," Jen Scheinman, M.S. RDN, CDN explains. This compound has been shown to reduce inflammation and support colon health. 'One study followed people who ate roughly a handful of walnuts a day for 3 weeks. The researchers noted that those with the highest levels of Urolithin A after 3 weeks had lower levels of inflammatory markers and had higher levels of a protein called peptide YY, which may help protect against colon cancer,' Scheinman explained. 4. Legumes Pulses and legumes, such as lentils, black beans and chickpeas, are nutritional all-stars when it comes to reducing colon cancer risk, Lisa Young, Ph.D., RDN, explains. These plant-based powerhouses are packed with fiber, protein, and antioxidants, all of which play a role in supporting gut health and reducing inflammation—two key factors in lowering the risk of colon cancer. In fact, recent research continues to show a strong link between high-fiber diets, particularly those rich in legumes, and a reduced risk of colorectal cancer. One analysis of 29 studies found that people who ate the most legumes had a 10% lower risk of developing colorectal cancer compared to those who ate the least. Even better, increasing the legume intake by just one serving (about 100 grams or ½ cup) per day was linked to a 21% lower risk. Incorporating legumes into your diet doesn't have to be complicated. "It's ok to start slowly by substituting your favorite beans instead of meat," explained Young. You can toss black beans into a salad, whip up a chickpea-based spread like hummus or enjoy a hearty lentil soup. These simple swaps not only add flavor and variety to your meals but also provide a powerful boost to your colon health. 5. Pistachios Pistachios are not only a delicious snack but also a smart choice for reducing colon cancer risk. Caroline Thomason, RD, CDCES, explains, "Pistachios are a smart snack choice for lowering colon cancer risk," pointing to research that found a 25% lower risk of colon cancer for every 5-gram-per-day increase in total nut intake, including tree nuts like pistachios. These little green gems are packed with nutrients and fiber, which support gut health and play a role in cancer prevention. Plus, they're easy to enjoy on their own or as part of a meal. More research highlights additional reasons to reach for pistachios. Thomason shares that a 2025 clinical trial found that eating about 2 ounces of pistachios daily helped shift gut microbiota composition in a beneficial way, increasing levels of butyrate-producing bacteria, an important factor in colon health and cancer prevention. Consistency is key, and Thomason suggests treating pistachios as a "sprinkle food" by adding them to salads, oatmeal, yogurt or roasted vegetables. This simple habit not only helps you meet your daily intake goal but also adds flavor, texture and nutrients to your meals, making pistachios a tasty and powerful ally for your colon health. 6. Watermelon Watermelon isn't just refreshing for summer; it's also a fantastic food for reducing colon cancer risk. "Watermelon is also a food to keep on your radar as it is high in lycopene, which has been associated with reduced risk of colon cancer," Sharniquea White, M.S., RDN, LD, explained. Lycopene is a powerful antioxidant that helps protect cells from damage and reduces inflammation, both of which are key in lowering cancer risk. Plus, watermelon is hydrating and low in calories, making it an easy addition to any diet. Recent studies have shown just how impactful watermelon can be. White points out that "higher watermelon intake could reduce colon cancer risks by 26%." That's a significant benefit for such a simple and delicious food! Other Tips for Reducing Colon Cancer Risk While incorporating these foods into your weekly diet is a fantastic start, other lifestyle changes can amplify your results. Here are additional tips for lowering your colon cancer risk: Maintain a healthy weight: Excess weight, particularly around the abdomen, has been linked to higher colon cancer risk. Stay active and eat a balanced diet to support healthy weight maintenance. Stay hydrated: Drinking plenty of water helps keep your digestive system moving and prevents constipation, a potential contributor to colon health issues. Limit ultra-processed meats: Diets high in ultra-processed meats like bacon and hot dogs have been associated with increased colon cancer risk. Exercise regularly: Physical activity helps improve digestion and reduce inflammation. Aim for at least 30 minutes of movement most days of the week. Avoid smoking and limit alcohol: Both habits can damage cells and increase cancer risk. Reducing or eliminating them can make a big difference. Our Expert Take When it comes to preventing colon cancer, what you eat plays a critical role. Including foods like broccoli, dairy milk, walnuts, pulses, pistachios and watermelon in your weekly diet can go a long way in supporting colon health and reducing your cancer risk. Paired with other good-for-you habits like staying active, staying hydrated and eating mindfully, these dietary choices can make a significant impact on your overall well-being. Small, consistent changes are the key to long-term health. Try incorporating these foods one by one and enjoy the benefits they bring—not just for your colon but for your body as a whole. A healthier you starts at the root of your habits—so stock up on these nutrient-packed foods. Read the original article on EATINGWELL
Yahoo
12 hours ago
- Health
- Yahoo
7 Superfoods That Boost Brain Health, According to RDs
What we eat can directly impact how our brain functions. Whether related to cognition and memory, mood, or mental clarity, all can be affected by diet throughout our lifespans. So which foods make the most positive impact on the brain? While nearly all plant foods have their benefits, there are some key types that research shows really boost brain health. And certain seafoods have anti-inflammatory benefits. Bonus: Foods that benefit your brain also benefit other body systems like your heart, digestive function, and blood sugar. Read on to learn about my top food picks with additional insights from brain health nutrition expert and Los Angeles-based registered dietitian Maggie Moon, MS, RD, author of a new book, The MIND Diet: 2nd Edition. CruciferousCruciferous vegetables, including cauliflower, cabbage, broccoli, bok choy, Brussels sprouts, and more, contain a phytochemical called sulforaphane which has anti-inflammatory and antioxidant properties that can be particularly protective of the brain. Sulforophane has been researched for its role in reducing the risk of Alzheimer's disease, ischemic stroke, and Parkinson's disease. Leafy Green VegetablesLeafy green vegetables are one of the easiest and beneficial foods you can eat for your brain. According to Moon, 'Leafy green vegetables are rich in lutein, an antioxidant that likes to make a beeline for the eye and brain where it protects both from oxidative stress.' Advertisement Moon also shared that research from the Univesity of Georgia College of Public Health suggests lutein may improve mental flexibility, essential for problem solving. How can you incorporate more leafy greens into your diet? Short-cuts are okay! 'The simplest way I've gotten people to eat more leafy greens is to encourage them to get pre-washed baby greens—they're mild in flavor and always ready. I recommend trying them in soups, salads, smoothies, grains and greens bowls, and omelets,' says Moon. Berries grandriver/getty images Berries—such as raspberries, strawberries, blackberries, blueberries, cranberries, mulberries, and more—pack a lot of good nutrients for the brain in a small package. They can help fight inflammation, protect cells from damage, and improve communication between neurons. While all berries are concentrated sources of polyphenols, Moon points out that blueberries (and more specifically wild blueberries) are one of the best choices, adding, 'The main type of polyphenol in blueberries are anthocyanins, which are associated with a reduced risk of cognitive decline, lower oxidative stress, and improved brain cell survival.' Wild blueberries have significantly more anthocyanins per serving than regular blueberries, though Moon suggests eating a mix of berries as a snack to benefit from the variety of different brain-healthy nutrients. Look for fresh berries when they are in season near you, or head to the freezer aisle where they can be found year-round. Related: The 7 Healthiest Frozen Foods You Can Find at the Supermarket, According to Registered Dietitians Extra Virgin Olive Oil Nico Tondini / Getty Images Different types of olive oil Advertisement Extra-virgin olive oil, thanks to its healthy fats and plant compounds, can improve brain health (along with heart and gut health) by boosting good gut bacteria and reducing inflammation. In addition to being a source of healthy monounsaturated fats, extra virgin olive oil is packed with polyphenols which can help combat free radicals associated with cognitive impairment. A systematic review found that the consumption of olive oil may enhance cognitive functioning and reduce cognitive decline. Another large study found that people who regularly consumed more than half a tablespoon of olive oil per day had a 28% lower risk of dying from dementia over 28 years, compared with those who never or rarely consume olive oil, suggesting that olive oil may really be a superfood for the brain. Nuts and Seeds Mykola Sosiukin / Getty Images Two bowls of walnuts Two bowls of walnuts According to Moon, 'Nuts and seeds high in plant-based omega-3 ALA like walnuts, chia seeds, and flaxseeds are key for brain health because they support brain cell integrity and help fight neuroinflammation.' These are great to have on hand as a staple. Moon is an especially big fan of walnuts because 'in addition to omega-3s, walnuts also offer anti-inflammatory polyphenols, fiber to regulate serotonin, and melatonin to help clear proteins that can clump together and cause brain cell dysfunction.' For optimal storage, keep nuts and seeds in your refrigerator or freezer to avoid the risk of them turning rancid. To up your intake, include them in a smoothie, top off your yogurt or a salad, use them in a snack mix, or blend them into a sauce or dressing. FattyYou've likely heard fatty fish being recommended for heart health, but they are also a key food for brain health. Because the brain and nervous system tissues are made up of fat, some research shows that these tissues benefit a lot from the docosahexaenoic acid (DHA) fatty acid found in fatty fish. Several studies have linked lower levels of DHA with increased risk of Alzheimer's Disease and other cognitive problems. Aim for at least 8 ounces of seafood per week and prioritize oily fish like salmon, tuna, mackerel, trout, and sardines because of their high DHA content. Advertisement Related: 8 Foods High in Omega-3s That Are Good for Your Heart, Brain, and Gut Green Tea and Coffee Cheryl Chan/ Getty Images Need another excuse to enjoy your morning brew? Coffee contains more than a thousand bioactive compounds including phytochemicals that have protect your brain. Preliminary research suggests that the polyphenols in coffee, along with the caffeine itself, may improve motor and cognitive performance in aging and protective effects against Parkinson's disease and Alzheimer's disease. Similarly, green tea (Camellia sinensis) has its own set of polyphenols with antioxidant, anti-inflammatory and neuroprotective qualities to reduce the risk of cognitive decline. Aim for moderate consumption of coffee and tea (around 2 to 3 cups per day) to reap the most benefits. Read the original article on Real Simple
Gizmodo
12 hours ago
- Health
- Gizmodo
Gluten Could Be Wrongly Blamed for Americans' Stomach Troubles
For many of us, gluten is a dietary villain, capable of causing all sorts of gastrointestinal troubles. Research out this week looks to complicate that narrative, however, finding that people are sometimes wrongly blaming gluten for triggering their symptoms of irritable bowel syndrome. Scientists at McMaster University in Canada conducted the study, a small, randomized trial of IBS patients. People became sicker just as often after eating food containing gluten or wheat as they did after eating food without the ingredient, they found. Gluten is likely safer to eat for those with IBS than commonly thought, the researchers say. 'These findings suggest that expectations played a major role in symptom generation and that only some of these patients could benefit from gluten or wheat restriction,' they wrote in their paper, published Monday in The Lancet Gastroenetrology and Hepatology. IBS is a complex, chronic, and relatively common condition, estimated to affect between 5 and 10% of the population worldwide (including up to 45 million people in the U.S.). Its symptoms include stomach pain, bloating, and diarrhea or constipation. Unlike the closely named inflammatory bowel disorder, IBS isn't marked by physical changes or visible damage along the digestive tract, but it can still be a debilitating burden for many, with around 20% of sufferers experiencing severe bouts. The exact causes of IBS remain unclear, though scientists have speculated it can arise from a miscommunication between the nerves found in the gut and the brain. People with IBS tend to report having specific triggers that can cause a flare-up of illness, gluten included, and often manage their condition by avoiding these triggers. The researchers behind the new study aimed to better understand gluten's potential role in IBS, so they recruited over two dozen people with IBS for their randomized, double-blinded trial, all of whom had reported improving after switching to a gluten-free diet. At first, the volunteers were randomly assigned to one of three groups. All the groups were first told to eat cereal bars for a week. One group ate bars made with flour containing gluten, the second ate bars made with wheat flour, and the third ate bars made with gluten- and wheat-free flour. Afterward, the volunteers took a break for two weeks. Then they switched to eating the bars they hadn't eaten yet for another round of testing, a process repeated twice. By the study's end, all the volunteers had eaten all three kinds of bars, though on different schedules and without knowing which bars they had eaten on a given week. A total of 28 people completed the trial. A significant percentage of people reported having worsening IBS symptoms after eating gluten or wheat bars, the study showed, but about just as often as they did after eating non-gluten/wheat bars (roughly a third experienced worsening IBS during each of the three conditions). 93% of participants also reported having adverse events after each scenario of bar-eating. Interestingly enough, tests of the participants' stool found that only a third strictly followed their diets as instructed, with likely many fearing they would get sick. The findings are based on a very small sample size, so it's not yet certain that they apply to the general population of people with IBS tied to gluten. There are also, of course, digestive conditions clearly caused by an intolerance to gluten, particularly celiac disease. And the researchers aren't saying gluten can't sometimes be a genuine trigger for people's IBS. But they argue that in many cases, people's negative perception of gluten is causing a nocebo effect, the dark cousin of the placebo effect. In other words, someone's belief that gluten is bad for them can potentially spark or worsen the IBS symptoms seen after eating it, rather than gluten itself. The researchers say better communication and follow-up care from doctors are needed for IBS patients, given the findings. 'What we need to improve in our clinical management of these patients is to work with them further, not just tell them that gluten is not the trigger and move on. Many of them may benefit from psychological support and guidance to help destigmatize gluten and wheat and reintroduce them safely in their diet,' said senior author Premysl Bercik, a professor at McMaster's Department of Medicine, in a statement from the university. That may be easier said than done, though. The researchers note that most patients, upon learning the team's findings, staunchly refused to entertain the idea of gluten not being a trigger for their IBS symptoms. So it looks like gluten may need a promotional campaign to win back its reputation.
Daily Mail
16 hours ago
- Health
- Daily Mail
7 'healthy' food myths that actually cause more harm than good, according to a nutritionist
We've all been there: you're speaking to a friend, family member or colleague about food and they hit you with some bizarre diet advice that just cannot be true. The problem? The diet industry was poorly regulated for so long, much of the 'knowledge' people have accumulated is outdated, misinterpreted or plain wrong. 'People are bombarded with conflicting nutrition information, and unfortunately, some of the most popular beliefs are nonsense,' agrees Lynne Murphy, meal prep expert at Nutri Lean. The biggest problem with nutrition myths is that they oversimplify incredibly complex science. 'There's no magic formula that works for everyone; what helps one person lose weight might make another person feel terrible. Your age, activity level, health conditions, and even your genes all play a role in how your body responds to different foods.' So are there any long-term diets we should be buying into? 'Instead of following the latest fad or believing everything you see on social media,' Murphy says, 'focus on the basics that never go out of style: eat plenty of vegetables, choose whole foods over processed ones most of the time, and pay attention to how different foods make you feel.' With this in mind, Murphy has revealed the seven most common (and incorrect) food myths she sees among clients and social media users, so you know how to debunk (or ignore) them next time someone tries to 'advise' you. Prepare to be un-brainwashed. All fats are bad So many people had it drilled into them for decades that all fats are bad and you need to slash your intake to lose weight. But as Murphy points out, fats are actually hugely important both for keeping your body healthy and helping you stay fuller for longer, which should minimise snacking and help you slim down. 'Avoiding all fats is one of the worst things you can do for your health,' Murphy advises. 'Good fats from sources like avocados, nuts, and olive oil are essential. They provide more energy than carbs and proteins, encourage optimal brain function and, particularly in women, help the healthy production of hormones. It's the processed trans fats and excessive saturated fats you want to limit – foods like pastries, cakes and chips. They're the ones that raise 'bad' cholesterol, increasing the risk of heart disease and strokes.' Thinking gluten-free means healthier We all know the type of person who insists on buying everything gluten-free or vegan because it's supposedly 'healthier'. However, Murphy says they're often getting it completely wrong. Gluten-free foods are often worse for you than their 'normal' alternatives – and can even lead to you putting on more weight. 'Unless you have coeliac disease or genuine gluten sensitivity, gluten-free products aren't automatically better for you,' Murphy says. 'Gluten-free alternatives are often higher in sugar, calories, and additives to compensate for taste and texture.' 'I see people switching to gluten-free biscuits thinking they're making a healthy choice, but they're often getting more calories and less nutrition than the regular version. Stick to the normal ones where you can – it's better for your body and your waistline.' Juices help detox your body Ever treated yourself to a fruit juice and justified it as a detox? Us too. Yet Murphy says it's a rookie error. 'Your liver and kidneys already do an excellent job of detoxing your body,' she says, 'so you don't need expensive juice cleanses to help them along. More importantly, juicing removes all the beneficial fibre from fruits and vegetables while concentrating the sugar content. 'When you juice an apple, you're essentially drinking apple-flavoured sugar water without any of the fibre that would normally slow down sugar absorption,' says Murphy. 'This can cause a huge blood sugar spike, which over time increases the risk of diabetes and heart disease.' Carbohydrates make you fat How many times have you heard someone on a diet say they can't eat bread or pasta because they have 'too many carbs'? Well, it turns out they're needlessly denying themselves, Murphy reveals. 'Carbohydrates aren't the enemy,' she says. 'Weight gain happens when you eat more calories than you burn, regardless of whether those calories come from carbs, protein, or fat. Your body needs carbohydrates for energy, especially if you're upping your physical activity to try and shift a few pounds. 'The problem isn't the carbs themselves, but the type and amount people eat. Choosing wholegrains over refined carbs – brown pasta and bread over white – and watching portion sizes means you get all the fibre, digestive and cholesterol benefits carbs deliver, without the nasties that come with refined treats.' Natural sugars are always better than processed When you point out that fruit has sugar in it, there's always one person who says: 'Yes, but it's natural so it's good sugar.' According to Murphy, however, that logic simply isn't true. 'While natural sources of sugar often come with additional nutrients and fibre, your body processes sugar similarly regardless of its source,' she says. 'Honey, agave and even apples still spike your blood glucose just like the sugar you find in biscuits.' 'People think they can eat unlimited amounts of 'natural' sweeteners, but your body doesn't distinguish between honey and white sugar once it's digested,' she advises. 'Both come with the same health risks if you gorge on too much.' You need to eat 'little and often' to improve your metabolism Ever been told you need a mid-afternoon snack because it'll help your metabolism keep working? Sorry to say it's fake news. 'The idea that frequent small meals 'stoke your metabolic fire' has been thoroughly debunked,' Murphy says. 'Your metabolism doesn't slow down significantly between meals, and some people do better with fewer, larger meals.' 'Honestly, you're perfectly capable of going several hours between meals without your metabolism grinding to a halt. Focus on eating when you're genuinely hungry and enjoying a full, balanced meal, rather than endlessly grazing every few hours.' Low-fat foods are automatically healthy Rather like the gluten-free logic, Murphy points out that removing the fat content from something means it has to be replaced with something else. 'When manufacturers remove fat from products,' she advises, 'they often replace it with sugar, salt, or artificial additives to maintain taste. 'This can make low-fat versions less healthy than their full-fat counterparts. A low-fat yoghurt packed with added sugar isn't doing you any favours compared to full-fat Greek yoghurt with no added sweeteners.'
The Sun
a day ago
- Health
- The Sun
Can't get fat jabs on the NHS? The 6 ‘Nozempic' foods that mimic the effects of weight-loss injections
WEIGHT loss drugs can sound like a magical quick fix to overeating and constant hunger pangs. But not everyone is eligible for the drugs, and lots wouldn't opt for them even if they were. Lots of us are still looking to blast some belly fat though, so what if we said you could mimic the meds, with none of the unpleasant side effects? The good news is there are simple ways to mimic fat jabs. Yep, with just a few diet changes, you could swerve the headaches, nausea, constipation and diarrhoea the drugs can trigger, and still gain the health benefits of losing a few pounds. First developed to treat type 2 diabetes, the medications - Wegovy and Mounjaro (available on the NHS) - are licensed for weight management for people living with obesity (BMI over 30), or those overweight (BMI of 27) with a weight related comorbidity, 'like high blood pressure, high cholesterol or even knee osteoarthritis,' explains Dr Tom Curtis, Clinical Head of Obesity at Voy. Ozempic is also prescribed to treat type 2 diabetes but is not licensed for weight loss in the UK. They work by mimicking naturally occurring incretins - hormones, like GLP-1 - that tell your brain you're full up. 'They reduce your minute-to-minute hunger drive,' says Dr Curtis. 'They also slow stomach emptying, so make you fuller for longer and can stabilise blood sugars.' But certain foods can put the brakes on hunger like this too… THE 'NOZEMPIC' DIET 'EVERYBODY creates GLP-1 after they eat, along with a whole swathe of other hormones that tell us we're full and don't necessarily need to carry on eating,' says Emily Lenoir, a registered associate nutritionist and behaviour change coach at Voy. 'There are a few foods that might increase the feeling of fullness, and that often is in relation to a slight peak in GLP-1.' So, pop these in your basket when you next do a big shop… 1. MEAT FEAST 7 CHICKEN, turkey, salmon, eggs… protein is your friend. 'Protein takes a little bit longer to digest; it stays in our stomach for longer,' says Lenoir. 'There also seems to be a slight increase in GLP-1 after eating protein.' She adds: 'If a quarter of your meals is coming from protein, which is often what we recommend, then you're likely to have that meal stay in your stomach for a bit longer, and help support that feeling of fullness.' Research from 2020 found that egg whites are particularly handy for GLP-1 release, so get boiling. 2. THE F-WORD 7 FIBRE helps slow digestion, ultimately making you feel fuller for longer. 'That comes from a variety of fruits and vegetables,' says Lenoir. 'If you're getting a whole range of fibres - fermentable fibres (loved by good gut bacteria), and soluble fibres (which slow digestion) - in your meal, that will help slow digestion and make sure you're feeling fuller." Insoluble fibre includes wholegrains like brown rice and wholegrain cereals, as well as leafy greens, nuts and seeds. Soluble fibre, the best type for keeping you full, includes oats, lentils, beans, apples, pears and root vegetables. It turns into a gel-like substance in the gut. Like fat jabs - but by different mechanism - this slows the rate at which food exits, keeping you fuller for longer. Berries are incredibly fibre-rich, as are apples, broccoli, peas, beans and Brussels sprouts. Some studies have found you can reduce glucose spikes, often caused by carbs, by eating your veg first, but Lenoir says not to worry about that too much. 'If you're eating carbohydrates alongside lots of different foods, you're likely to manage that quite well anyway,' she says. And eating things separately isn't always realistic. 'If you're making Bolognese, you're not going to split that up into your veggies, beef and then pasta,' says Lenoir. 3. OATS SO SIMPLE 7 GO big on homemade granola and porridge for breakfast to curb hunger pangs through the day - oats are a soluble fibre. A 2024 study in the Journal of Nutrition, led by University of Arizona, showed that beta-glucan, found in insoluble fibres like oats, barley and mushrooms, was the only type of fibre that helped mice lose weight by facilitating the release of GLP-1. Lenoir says: 'Oats are high in fibre and have some proteins. 'They tick all the boxes in that respect and definitely help people feel fuller. 'It's important to also pair your meals so you're having a bit of everything. WHO IS ELIGIBLE FOR WEIGHT LOSS JABS ON THE NHS? NHS eligibility for weight loss injections has expanded but still lags behind the number who could potentially benefit from taking them. Wegovy, medical name semaglutide, is only available for weight loss through specialist weight management clinics. Patients are typically expected to have tried other weight loss methods before getting a prescription. They may be eligible if their body mass index (BMI) is higher than 30, or higher than 27 if they have a weight-related health condition such as high blood pressure. Mounjaro, known as tirzepatide, is also available from GP practices but currently only to patients with a BMI of 40 or higher (or 37.5 if from a minority ethnic background) plus four weight-related health conditions. The medicines are currently being rationed to the patients most in need. NHS watchdog NICE estimates that more than three million Brits will ultimately be eligible. The GLP-1 injections are prescribed separately by GPs for people with type 2 diabetes, and patients should discuss this with their doctor. 'Oats are the majority carbohydrates, so you want to pair that with some yogurt, berries, nuts and seeds on top, to give you that full variety. 'That can help you feel satisfied for a prolonged period, and stop that big peak and trough that can come from a higher carb meal.' 4. GO NUTS 7 NUTS can divide a room - some people feel saintly snacking on them, but others are wary of eating too many for fear of getting fat. However, a review from 2016 revealed almonds, pistachios, and peanuts might actually increase GLP-1 levels thanks to being packed with protein, fibre and healthy fats. Lenoir says: 'They're shown to overall be quite beneficial if you're adding a handful here and there, but obviously, if you were eating a huge amount, that might have an impact on your energy levels across a day.' Too many could also impact your waistline, so keep portion sizes under control. 5. HOLY GUACAMOLE MILLENNIALS might get a lot of grief for how many avocados they eat, but it looks like they're onto something. A 2019 study by the Center for Nutrition Research at the Illinois Institute of Technology found the guacamole staple can slash insulin levels and increase GLP-1 levels, alongside peptide YY - another appetite-regulating hormone - when eaten in place of carbs. Avocados also 'have a really good level of fibre' in them, which helps with satiety, says Lenoir. She adds: 'But similarly [to nuts], it's got fats in it, and fats are higher in energy per gram than other macronutrients. 'It's important to consider your whole diet, and probably eating just avocado isn't going to fit the bill.' 6. PICKLED 7 KEFIR, sauerkraut, yogurt, pickles and kimchi are all tasty fermented foods that could supercharge your appetite-curbing hopes. 'Fermented foods help improve the number of good gut microbiome species in your gut, and also sometimes act like fermentable fibres, which give us short chain fatty acids,' explains Lenoir. 'There's some evidence to suggest that that can increase the level of GLP-1. 'If you have a better variety of gut microbiome then you're likely to be able to manage hunger slightly better.' CAN'T GET NO SATISFACTION REMEMBER, what you're eating is only part of the story. 'There's two sides of hunger: You can feel physically hungry, but you can also feel unsatisfied because you simply aren't including foods you enjoy,' says Lenoir. This can actually lead to overeating, she warns: 'Psychologically, that can increase things like cravings.' So while not overly nourishing or hunger-busting, completely cutting out biscuits or chips could actually jeopardise your weight loss goals. 'I would never recommend people cut things out, it's always about finding that balance of how to stay satisfied for as long as possible, but also having foods you really enjoy,' says Lenoir. And whether you're on weight loss medication, or trying to shed pounds in the traditional way, also avoid eating too little. 'What we really want to maximise is your health gain as you're losing weight,' says Dr Curtis - that doesn't happen if your diet becomes too restricted. 'That's when we worry about undernutrition,' says Dr Curtis. 'I tell patients to make sure every calorie counts.'
