Diet

Cutting out added sugar may do far more than trim your waistline. Research compiled by Health.com links high sugar intake to rising rates of obesity, visceral belly fat, and type 2 diabetes, while reducing added sugars can aid weight management and improve insulin sensitivity. Oral health also benefits: bacteria feed on sugar to produce acids that erode tooth enamel, so limiting added sugars to under 10% of daily calories helps prevent cavities and gum disease. Evidence suggests lower sugar consumption may support heart health by reducing triglycerides and keeping blood pressure and cholesterol in check, and it could even calm inflammation that contributes to acne and fatty liver disease. Experts stress you do not need to eliminate natural sugars in fruit, vegetables, and milk—only to rein...

A growing body of evidence suggests that what people eat can powerfully influence the course of fatty liver disease, a condition marked by excess fat buildup in the liver. Researchers and clinicians now emphasize patterns such as the Mediterranean-style diet, rich in fruits, vegetables, whole grains and healthy fats, as a cornerstone of care alongside weight management and exercise. At the same time, they warn that ultra-processed foods, sugary drinks and excessive saturated fats may accelerate liver damage and related metabolic problems. For patients, the message is shifting from isolated “superfoods” to long-term, sustainable eating habits that protect liver function. A detailed discussion of these dietary strategies appears in an overview on fatty liver disease and diet published by Liv...

Bloating may be common, but nutrition experts say your grocery list can make a real difference. Drawing on research and registered dietitians’ advice, a new Women’s Health roundup highlights 20 foods that may help ease gas and water retention, from probiotic-rich yogurt and ginger to potassium-packed bananas and avocados. Hydrating produce like cucumber, tomatoes, and asparagus may help the body flush excess fluid, while high‑fiber picks such as oatmeal, lentils, and artichokes support more regular digestion. Enzyme-rich fruits, including kiwi, papaya, and pineapple, are also flagged for their potential to speed up the breakdown of food and reduce discomfort. The story stresses that simple habits—like eating slowly, cutting back on ultra‑processed foods, and skipping fizzy drinks—remain es...

A new analysis suggests that simply switching to whole, unprocessed foods may help people eat fewer calories—without counting or restricting portions. Researchers at the University of Bristol reexamined data from a tightly controlled National Institutes of Health (NIH) trial comparing ultra-processed diets with whole-food diets. Participants who ate only unprocessed meals consumed about 330 fewer calories per day, despite eating 57% more food by weight. The study, featured on MindBodyGreen, found that people naturally gravitated toward fruits and vegetables, driven by what researchers call “nutritional intelligence”—the body’s instinct to meet micronutrient needs before calorie intake. According to the authors, processed foods disrupt this balance by packing vitamins and calories togethe...

A new analysis from the University of Bristol reveals that eating unprocessed foods could naturally help people cut about 330 calories a day — without eating less. By revisiting data from a landmark study by the U.S. National Institutes of Health, scientists found that participants on an all-unprocessed diet ate more by weight yet consumed fewer calories overall. Researchers believe this stems from a “nutritional intelligence” that draws people toward fruits and vegetables when foods are in their natural state. The findings highlight how ultra-processed foods may disrupt this instinct, prompting higher calorie intake despite smaller portions. Read the full study summary at SciTechDaily.

For the seventh consecutive year, the Mediterranean diet has secured the number one spot in U.S. News & World Report’s Best Diets ranking, a testament to its enduring appeal and proven health benefits. As GQ reports, the diet’s foundation lies in the traditional eating habits of Mediterranean countries — emphasizing fruits, vegetables, whole grains, lean proteins, and healthy fats like olive oil. More than a passing food trend, experts praise the diet for supporting heart, bone, and joint health while reducing the risk of chronic diseases such as diabetes. The key to its success? Simplicity, sustainability, and a flavorful approach that’s easy to maintain for life.

After a big night out, dehydration and stomach irritation can leave you feeling miserable. Instead of turning to quick-fix remedies, nutrition experts recommend a few natural foods that may ease hangover symptoms. Hydrating options like coconut water help replenish electrolytes, while bananas restore potassium lost through vomiting. Korean pear juice has even been shown in studies to lower blood alcohol levels, while green tea may reduce alcohol concentration in the body. For those low on sodium, pickles or their brine can help, and oranges offer vitamin C to boost antioxidant levels. These foods won’t erase your hangover instantly, but they can make recovery easier. Read the full article on MSN Health.

As temperatures drop, many people find their joints aching more than usual. Cold weather can worsen stiffness and inflammation, but certain foods may help ease the pain naturally. According to MSN Health, adding anti-inflammatory foods to your diet can make a noticeable difference this winter. Fatty fish like salmon and mackerel provide joint-friendly omega-3s, while turmeric and ginger offer powerful anti-inflammatory benefits. Leafy greens and berries supply antioxidants that reduce joint stress, and nuts or seeds deliver healthy fats to protect bone health. Green tea rounds out the list, promoting cartilage protection and overall wellbeing. A balanced diet rich in these foods may help you stay active and pain-free during the colder months.

Fermented foods have moved from niche to mainstream, with yoghurt, kefir, kombucha, kimchi and tempeh now staples in many “gut-friendly” diets. Packed with live microorganisms, these foods can help support a healthy gut microbiota, which in turn is linked with better digestion, improved nutrient absorption and a stronger immune response.​ Nutrition experts quoted in Hello! Magazine note that a diverse range of fermented options – from sauerkraut and miso to rejuvelac and umeboshi – can contribute to overall metabolic health and may help lower the risk of conditions such as high cholesterol and high blood pressure when eaten as part of a balanced diet. They also highlight emerging evidence that better gut health can be reflected in clearer, healthier-looking skin.​ However, the same speci...

Fermented foods like tempeh, yogurt, and kimchi offer more than just unique tastes and extended shelf life—they are powerful allies for your immune health. According to Antonius Suwanto, Professor at IPB University, consuming these foods is a simple way to introduce harmless antigens to the body, helping white blood cells become active and form antibodies. Fermentation is a natural process where carbohydrates are converted by microorganisms into beneficial substances, enhancing nutritional value and flavor.​ Studies show that both raw and cooked fermented foods, such as tempeh, boost immunity, though steaming slightly reduces antibody formation—without eliminating the benefit. However, careful preparation is key; over-processing can damage bacteria, lowering health benefits.​ Antonius ur...