Diet

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...

After a week of eating nothing but unprocessed foods, YouTuber Will Tennyson says he felt “energised, full, and clearer-headed” on what some call the world’s healthiest diet. The so-called “all-natural” plan focuses on fruits, vegetables, lean proteins, and fats straight from whole ingredients — completely free from additives or preservatives. Tennyson reported improvements in mood, digestion, and skin, though he admitted the strictness made it hard to maintain long-term. Nutrition experts agree the approach can boost fibre intake and reduce the risk of chronic disease but caution against perfectionism. For anyone aiming to eat cleaner, the message is clear: start small and build habits that last. Read the full story at The Mirror.

Keeping blood sugar stable is essential for long-term health, and research suggests that certain natural foods can help. According to a report from Knowridge, fiber-rich foods like oats, beans, and whole grains slow digestion, preventing sudden sugar spikes. Apple cider vinegar has also been linked to better blood sugar control when taken before meals, while cinnamon may enhance insulin sensitivity. Nuts such as almonds and walnuts provide healthy fats and protein that help balance blood sugar, and berries—especially blueberries—contain antioxidants that improve insulin response. Leafy greens like spinach and kale supply magnesium, a mineral often low in people with diabetes. Though not a cure, these foods can support better glucose regulation when combined with healthy habits.

In the search for sustainable weight loss, many are turning away from quick-fix diet trends and medication toward nature’s own appetite suppressants. According to a feature by IOL’s Sunday Tribune (source), foods like almonds, avocados, sweet potatoes, dark chocolate and green tea can help curb hunger naturally. Studies show that almonds and avocados increase satiety, while sweet potatoes’ resistant starch keeps you full longer. Even simple habits—like drinking water before meals—are proven to reduce calorie intake. As interest grows in balanced, whole-food approaches, these natural options highlight a more sustainable, mindful way to manage appetite and promote overall wellness.