The FreshPlate Journal
Food, medications, and
what actually works.
Evidence-based writing on how food interacts with medications, medical conditions, and daily life — from the team building the FreshPlate app.
Recipes•7 min readThyroid-Friendly Lunch Ideas: Iodine & Selenium Rich
Practical thyroid-friendly lunch recipes balancing iodine and selenium. UK meal prep ideas that support thyroid function without overdoing goitrogens.
8 September 2026
Recipes•7 min readLow Sodium Dinner Recipes: Batch Cooking Under 400mg
Flavourful batch cooking recipes all under 400mg sodium per portion. Freeze-ahead dinners using herbs and spices instead of salt, perfect for heart health.
7 September 2026
Recipes•8 min readHigh Fibre Breakfast Recipes for Digestive Health (UK)
Quick, delicious high fibre breakfast recipes delivering 10g+ fibre per serving. Balance soluble and insoluble fibre for optimal gut health using UK ingredients.
6 September 2026
Recipes•7 min readQuinoa Protein Content: Complete Amino Acids & UK Recipes
Discover quinoa's complete protein profile, how it compares to other grains, and three high-protein quinoa bowl recipes using UK ingredients.
5 September 2026
Nutrition•8 min readVitamin K2 Foods UK: Benefits for Bones & Heart Health
Discover vitamin K2 foods available in the UK, how they differ from K1, and their role in bone and cardiovascular health. Includes dosage guidance.
4 September 2026
Nutrition•6 min readNutrient Bioavailability: How to Absorb More From Food
Learn how food pairings, cooking methods, and timing affect nutrient bioavailability. Science-backed strategies to maximise absorption from your meals.
3 September 2026
Nutrition•7 min readNitrate Rich Foods Blood Pressure: Natural Lowering Guide
Discover how nitrate-rich foods like beetroot and leafy greens can lower blood pressure naturally. Evidence-based guide with timing tips for performance.
2 September 2026
Medications•7 min readOzempic and Alcohol: What You Need to Know
Taking Ozempic? Learn how alcohol affects blood sugar, why nausea may worsen, and how to drink safely while on semaglutide for diabetes or weight loss.
1 September 2026
Medications•7 min readGLP-1 Small Appetite Meals: Nutrient-Dense Foods That Fit
Taking GLP-1 medications and struggling to eat enough? Learn how to pack essential nutrients into smaller portions with high-protein, vitamin-rich meals.
31 August 2026
Medications•8 min readComing Off Wegovy: How to Keep the Weight Off
Weight regain after stopping Wegovy affects most users. Learn evidence-based strategies to maintain your weight loss, manage appetite rebound, and transition successfully.
30 August 2026
Medications•7 min readOzempic Constipation Relief Foods: What Actually Works
Struggling with Ozempic-related constipation? Learn which fibre-rich foods provide genuine relief, how to balance soluble and insoluble fibre, and when to see your GP.
29 August 2026
Medications•7 min readGLP-1 Muscle Loss: How Protein Prevents Lean Mass Loss
Up to 40% of GLP-1 weight loss can be muscle. Learn optimal protein targets, meal distribution strategies, and practical high-protein foods.
28 August 2026
Medications•7 min readMounjaro Meal Plan: Eating Well on Tirzepatide
A complete weekly Mounjaro meal plan with protein-rich, nutrient-dense recipes sized for reduced appetite on tirzepatide. NHS and private access explained.
27 August 2026
Medications•7 min readWegovy Nausea Foods That Help (and Ones to Avoid)
Struggling with Wegovy nausea? Learn which foods ease symptoms, what to avoid, meal timing tips around injections, and when to contact your GP.
26 August 2026
Medications•8 min readWe Mapped 159 Food-Drug Rules Across 15 UK Medications
FreshPlate analysed 159 food verdicts across 15 common UK medication groups. Alcohol clashes with 14 of 15, grapefruit with 6 — and one "healthy" swap is the most dangerous of all.
26 August 2026
Medications•7 min readOzempic Diet: What to Eat (and Avoid) for Best Results
Evidence-based guide to eating on Ozempic or Wegovy. Learn which foods support weight loss, reduce side effects, and protect muscle mass on semaglutide.
26 August 2026
Nutrition•6 min readTaurine Rich Foods UK: Natural Sources for Heart Health
Discover taurine rich foods available in the UK that support cardiovascular health. Learn about natural sources, vegan alternatives, and supplementation.
25 August 2026
Conditions•8 min readHyperthyroidism Diet: Foods to Support Recovery
Manage hyperthyroidism and Graves' disease with smart nutrition choices. Learn about iodine moderation, selenium, calcium, and thyroid-friendly foods.
24 August 2026
Conditions•7 min readStage 3 Kidney Disease Diet: What to Eat in the UK
Practical guidance on stage 3 kidney disease diet for UK patients. Learn protein limits, potassium and phosphorus management, and which foods to choose.
23 August 2026
Conditions•7 min readRestless Leg Syndrome Diet: Nutrient Deficiencies & Foods
Learn how iron, magnesium, and folate deficiencies affect restless leg syndrome. Discover which foods to eat, avoid, and when to time meals for better sleep.
22 August 2026
Conditions•8 min readAIP Diet UK: Autoimmune Protocol Beginner's Guide
Complete UK guide to the Autoimmune Protocol (AIP) diet: elimination phase, reintroduction steps, British food swaps, and evidence for autoimmune conditions.
21 August 2026
Medications•7 min readMetformin Alternatives: Diet Changes That Work
Can't tolerate metformin? Evidence-based dietary strategies to manage blood sugar naturally, from fibre-rich foods to meal timing and portion control.
20 August 2026
Medications•7 min readPropranolol Food Timing: When to Take for Best Results
Learn how food affects propranolol absorption and whether to take it with or without meals. Expert guidance on timing your beta-blocker for optimal effectiveness.
19 August 2026
Medications•6 min readMirtazapine Weight Gain Diet: Strategies That Help
Mirtazapine often increases appetite and weight. Discover evidence-based diet strategies, meal planning tips, and nutrient-dense foods to manage weight.
18 August 2026
Medications•7 min readRivaroxaban Food Interactions: Timing & Dosing Guide
Learn why rivaroxaban (Xarelto) 15mg and 20mg must be taken with food, which meals optimise absorption, and how to time doses for best results.
17 August 2026
Medications•6 min readApixaban Vitamin K Foods: What You Need to Know
Unlike warfarin, apixaban (Eliquis) doesn't require vitamin K restrictions. Learn which foods are safe, common diet myths, and how to eat confidently.
16 August 2026
Guides•7 min readWhen to Take Vitamins: Timing Guide for Best Absorption
Learn the best times to take vitamins and supplements for maximum absorption. Expert guidance on fat-soluble vs water-soluble vitamins and food interactions.
15 August 2026
Guides•8 min readCarb Cycling for Women: A Beginner's Guide UK
Learn how carb cycling works for women, including high and low carb day structure, menstrual cycle timing, and practical meal plans tailored to your body.
14 August 2026
Lifestyle•6 min readPerimenopause Nutrition Guide: Foods for Hormone Balance
Evidence-based nutrition strategies to support hormonal shifts, manage hot flushes, improve sleep, and protect bone health during the perimenopausal transition.
13 August 2026
Lifestyle•9 min readBodybuilding Nutrition Guide for Natural Athletes in the UK
Evidence-based bodybuilding nutrition guide for natural athletes. Learn optimal macro splits, nutrient timing, supplement priorities, and strategies for bulking and cutting phases.
12 August 2026
Lifestyle•7 min readADHD Diet Foods: Nutrition to Support Focus & Concentration
Discover which foods support ADHD management. Evidence-based guidance on omega-3s, protein timing, blood sugar balance, and dietary patterns for focus.
11 August 2026
Recipes•8 min readIron Rich Vegetarian Recipes: 7 UK Dinner Ideas
Discover 7 delicious iron-rich vegetarian dinner recipes that pair non-haem iron sources with vitamin C for better absorption. Family-friendly UK meals.
10 August 2026
Recipes•6 min readLow Glycemic Desserts: Blood Sugar-Friendly Sweet Treats
Discover delicious low glycemic desserts that won't spike your blood sugar. Learn how to use alternative sweeteners and fibre-rich ingredients for diabetes-friendly treats.
9 August 2026
Recipes•6 min readHigh Protein Vegan Meal Prep: 5 Easy UK Recipes
Budget-friendly vegan meal prep recipes with 20g+ protein per serving. Batch-cook these easy plant-based meals using UK supermarket ingredients.
8 August 2026
Nutrition•6 min readVegan Complete Protein Combinations: UK Guide
Master vegan complete protein combinations with our UK guide. Learn which plant foods pair perfectly, amino acid profiles, and why timing matters less than you think.
7 August 2026
Nutrition•7 min readSulforaphane Foods: Your UK Cruciferous Vegetable Guide
Discover sulforaphane-rich foods and how to prepare cruciferous vegetables to maximise cancer-protective compounds. Evidence-based cooking tips included.
6 August 2026
Nutrition•6 min readCholine Rich Foods UK: Brain Health & Pregnancy Guide
Discover the best choline rich foods available in the UK for brain health, pregnancy support, and cognitive function—including plant-based sources.
5 August 2026
Nutrition•7 min readPolyphenol Rich Foods: Health Benefits and UK Sources
Discover polyphenol rich foods available in the UK, their antioxidant and gut health benefits, plus practical daily portions to support your wellbeing.
4 August 2026
Conditions•7 min readOsteoporosis Diet Foods: UK Guide to Bone-Building Nutrition
Discover the best osteoporosis diet foods for stronger bones. Learn which UK foods boost calcium, vitamin D, K2 and magnesium—plus what to avoid.
3 August 2026
Conditions•8 min readSIBO Diet Guide: What to Eat and Avoid for Gut Health
Learn which foods to eat and avoid with SIBO. Our evidence-based guide covers low-fermentation diets, FODMAP differences, and safe reintroduction phases.
2 August 2026
Conditions•7 min readPernicious Anaemia Diet: B12 Absorption & Nutrition Guide
Pernicious anaemia blocks B12 absorption. Learn why diet alone isn't enough, how injections work, and which supportive foods optimise your health.
1 August 2026
Conditions•8 min readMultiple Sclerosis Diet: Foods to Boost Energy & Reduce Symptoms
Evidence-based MS diet guide covering anti-inflammatory foods, fatigue management, and vitamin D. Learn which foods support symptom control and energy levels.
31 July 2026
Medications•6 min readLaxatives Electrolyte Depletion: Restoring Balance
Chronic laxative use can deplete vital electrolytes like potassium and magnesium. Learn which foods help restore balance and support digestive health.
30 July 2026
Medications•6 min readGabapentin Weight Gain Diet: Managing Side Effects
Practical dietary strategies to manage weight gain while taking gabapentin for nerve pain. Evidence-based nutrition tips to support your treatment.
29 July 2026
Medications•6 min readSpironolactone Potassium Foods: What to Limit & Why
Taking spironolactone? Learn which potassium-rich foods to limit, how this potassium-sparing diuretic works, and safe meal planning for PCOS and heart failure.
28 July 2026
Medications•7 min readClopidogrel Food Interactions: What to Eat on Plavix
Learn which foods to eat and avoid whilst taking clopidogrel (Plavix). Covers grapefruit, meal timing, and foods that may affect blood-thinning effects.
27 July 2026
Guides•6 min readFood Diary How To: Track Symptoms and Find Your Triggers
Learn how to keep an effective food diary to identify symptom triggers. Expert methods for tracking what you eat, spotting patterns, and when to seek help.
26 July 2026
Guides•8 min readPortion Control Guide UK: Visual Cues for Weight Management
Master portion control with the hand-portion method, plate method, and UK serving sizes. Practical strategies for mindful eating and sustainable weight management.
25 July 2026
Lifestyle•6 min readHow to Stay Hydrated: Beyond Water for Fluid Balance
Discover how to stay hydrated with more than just water. Learn about hydrating foods, electrolyte balance, dehydration signs, and personalised needs.
24 July 2026
Lifestyle•6 min readChemotherapy Diet Side Effects: Eating Well During Treatment
Managing chemotherapy side effects through nutrition. Practical strategies for nausea, taste changes, maintaining strength, and food safety during cancer treatment.
23 July 2026
Lifestyle•6 min readChronic Fatigue Syndrome Diet: Meal Planning for ME/CFS
Evidence-based meal planning strategies for chronic fatigue syndrome. Learn energy-saving prep techniques, nutrient timing, and foods that support mitochondrial function.
22 July 2026
Recipes•7 min readLow FODMAP Dinner Recipes Ready in Under 30 Minutes
Simple, delicious low FODMAP dinner recipes for IBS sufferers. Quick weeknight meals with clear ingredient lists and prep tips to keep symptoms at bay.
21 July 2026
Recipes•6 min readLow Oxalate Recipes: Meals to Prevent Kidney Stones
Discover delicious low oxalate recipes that help prevent kidney stones. Practical meal ideas, portion guidance, and smart substitutions for everyday cooking.
20 July 2026
Recipes•6 min readHigh Calorie Foods for Weight Gain: Nutrient-Dense Options
Discover the best high calorie foods for healthy weight gain. Nutrient-dense options for underweight individuals, cancer patients, and those with poor appetite.
19 July 2026
Nutrition•6 min readGlycemic Index vs Load: What Matters for Blood Sugar?
Understand the key differences between glycemic index and glycemic load, and learn which metric matters most for managing blood sugar and weight effectively.
18 July 2026
Nutrition•7 min readLow Phosphorus Foods for Kidney Disease: A Complete Guide
Managing phosphorus levels with chronic kidney disease? Learn which low phosphorus foods are safe, how to spot hidden additives, and which proteins to choose.
17 July 2026
Nutrition•6 min readIodine Rich Foods UK: Essential Guide for Thyroid Health
Discover the best iodine rich foods available in the UK, from milk to fish. Learn how to meet your needs safely, especially during pregnancy and with thyroid conditions.
16 July 2026
Nutrition•6 min readChromium Rich Foods Blood Sugar Guide: Sources & Benefits
Discover chromium rich foods that support blood sugar control, how this trace mineral works in glucose metabolism, and when supplementation may help.
15 July 2026
Conditions•7 min readGallstones Diet: What to Eat for Prevention & Recovery
Evidence-based guidance on managing fat intake, supporting bile health, and eating well after gallbladder surgery to prevent and recover from gallstones.
14 July 2026
Conditions•7 min readUric Acid Lowering Foods to Prevent Kidney Stones
Discover which foods lower uric acid levels naturally to help prevent kidney stones. Science-backed nutrition advice on hydration, alkaline foods, and more.
13 July 2026
Conditions•7 min readLupus Diet Guide: Anti-Inflammatory Foods for Flare-Ups
Evidence-based lupus diet strategies to manage inflammation and support immune regulation. Learn which foods help during flare-ups and what to avoid.
12 July 2026
Conditions•8 min readFibromyalgia Diet: Foods to Reduce Pain and Fatigue
Evidence-based guide to managing fibromyalgia symptoms through nutrition. Learn which anti-inflammatory foods may help reduce pain and fatigue.
11 July 2026
Medications•6 min readMetoprolol Food Timing: Best Time to Take for Absorption
Learn how food affects metoprolol absorption, the importance of consistent timing, and what to eat or avoid when taking this common beta-blocker medication.
10 July 2026
Medications•6 min readSertraline Food Interactions: What to Eat and Avoid
Learn which foods and drinks interact with sertraline (Zoloft), when to take your medication, and how alcohol, caffeine, and diet affect serotonin levels.
9 July 2026
Medications•7 min readLansoprazole Nutrient Deficiency: B12 & Calcium Risks
Long-term lansoprazole use can lead to vitamin B12 and calcium deficiency. Learn the signs, testing recommendations, and dietary strategies to stay healthy.
8 July 2026
Medications•7 min readAmitriptyline Weight Gain Diet: Tips to Manage Side Effects
Practical diet strategies to manage amitriptyline-related weight gain. Learn how this medication affects appetite and metabolism, plus evidence-based tips.
7 July 2026
Guides•8 min readHow to Do an Elimination Diet Safely: Complete Guide
Learn how to do an elimination diet properly with our step-by-step protocol. Includes duration guidelines, reintroduction phases, and when to seek help.
6 July 2026
Guides•7 min readUK Food Labels Allergens: Legal Guide & How to Read Them
Everything you need to know about UK food allergen labelling laws, 'may contain' warnings, and how to safely navigate nutrition labels in 2024.
5 July 2026
Lifestyle•6 min readPlane Travel Nutrition: Beat Jet Lag & Bloating
Smart plane travel nutrition strategies to reduce jet lag, bloating and fatigue. Expert hydration, meal timing and airport food tips for healthier flying.
4 July 2026
Lifestyle•8 min readMenstrual Cycle Nutrition: Eating for Every Phase
Learn how to align your diet with your menstrual cycle. Evidence-based nutrition strategies for each phase, managing PMS symptoms, and optimising iron intake.
3 July 2026
Lifestyle•6 min readStudent Nutrition UK: Eating Well on £25/Week in 2026
Practical student nutrition guide for UK halls and tight budgets. Learn how to fuel exam performance, batch cook with minimal equipment, and eat well for £25/week.
2 July 2026
Recipes•6 min readDairy Free Calcium Recipes: 10 High-Calcium Easy Meals
Ten delicious dairy-free calcium recipes, each delivering 300mg+ calcium per serving. Family-friendly meals using everyday UK ingredients.
1 July 2026
Recipes•6 min readLow Carb Lunch Ideas: Meal Prep for the Week Ahead
Discover filling low-carb lunch ideas under 20g carbs that are perfect for meal prep. Batch-cook portable lunches that support your health goals all week.
30 June 2026
Recipes•6 min readHigh Protein Breakfast UK: 15 Quick Ideas (30g+ Each)
Discover 15 high-protein breakfast ideas with 30g+ protein, ready in under 15 minutes. UK-friendly recipes including vegetarian options for busy mornings.
29 June 2026
Nutrition•7 min readSelenium Rich Foods UK: Complete Guide for Thyroid Health
Discover the best selenium rich foods available in the UK, from Brazil nuts dosage to fish and grains. Learn how selenium supports thyroid function.
28 June 2026
Nutrition•6 min readLow Ferritin Diet: 7-Day Iron-Rich Meal Plan
Low ferritin doesn't always mean anaemia. This evidence-based 7-day meal plan combines iron-rich foods with absorption boosters to rebuild your stores naturally.
27 June 2026
Nutrition•8 min readProtein Timing for Muscle Building: Does It Really Matter?
Evidence-based guide to protein timing: when to eat protein for muscle building, the post-workout window myth, and practical distribution strategies.
26 June 2026
Nutrition•6 min readIron Absorption Foods: What Helps & What Hinders
Discover which foods boost iron absorption and which block it. Learn about vitamin C, tannins, calcium, phytates, and optimal meal combinations for better iron intake.
25 June 2026
Conditions•8 min readAcid Reflux Diet: Best & Worst Foods for GERD Relief
Learn which foods help or worsen acid reflux. Science-backed guidance on pH, meal timing, and portion sizes to manage GERD symptoms effectively.
24 June 2026
Conditions•7 min readMigraine Trigger Foods: Your Elimination Diet Guide
Learn which migraine trigger foods to eliminate, how to safely reintroduce them, and use a food diary to identify your personal headache triggers.
23 June 2026
Conditions•6 min readMenopause Diet: Managing Symptoms Through Nutrition
Evidence-based nutrition strategies for menopause. Learn how to manage hot flashes, support bone health, and maintain weight through targeted dietary choices.
22 June 2026
Conditions•6 min readRheumatoid Arthritis Diet: Foods That Help & Harm
Science-backed guidance on foods that reduce inflammation in rheumatoid arthritis, what to limit, and practical meal ideas to support joint health.
21 June 2026
Medications•6 min readOmeprazole Deficiency Risks: What to Eat to Stay Healthy
Long-term omeprazole use can deplete B12, magnesium, and calcium. Learn which foods help prevent omeprazole deficiency and keep your nutrition balanced.
20 June 2026
Medications•6 min readAmlodipine and Food: Complete Interaction Guide
Understand how amlodipine interacts with food, alcohol, and grapefruit. Learn optimal timing, what to avoid, and how to manage side effects through diet.
19 June 2026
Medications•6 min readBisoprolol: Foods to Avoid & Safe Meal Timing
Taking bisoprolol? Discover which foods to avoid, whether grapefruit interacts, if you can take it on an empty stomach, plus alcohol guidance.
18 June 2026
Medications•6 min readRamipril and Food: When to Take It & What to Avoid
Learn when to take ramipril, which foods to watch with this ACE inhibitor, and how to manage potassium intake safely while controlling blood pressure.
17 June 2026
Guides•8 min readBlood Test Results Nutrition Guide: What Your Markers Mean
Learn how to interpret common blood test markers like iron, B12, vitamin D, glucose and lipids, plus when diet can help and when to see your GP.
16 June 2026
Nutrition•7 min readPrebiotic Foods: UK Guide to Feeding Good Gut Bacteria
Discover the best prebiotic foods available in the UK to nourish your gut bacteria. Learn the difference from probiotics, how much you need, and FODMAP tips.
15 June 2026
Conditions•7 min readUlcerative Colitis Diet: Foods for Flare and Remission
Learn which foods support ulcerative colitis management during flares and remission, plus how to identify triggers and adapt fibre intake phase by phase.
14 June 2026
Medications•6 min readCalcium Channel Blockers & Grapefruit: Essential Guide
Why grapefruit interacts with calcium channel blockers, which CCBs are affected, safe citrus alternatives, and how to navigate food interactions safely.
13 June 2026
Lifestyle•7 min readShift Work Nutrition: Complete Eating Guide for Night Workers
Discover how to optimise your nutrition around night shifts. Expert advice on meal timing, energy management, and circadian-friendly eating patterns.
12 June 2026
Lifestyle•7 min readEating Out With Dietary Requirements: Your UK Guide
Navigate restaurants confidently with allergies, intolerances, and medical diets. Expert tips for communicating needs and choosing safe options across UK chains.
11 June 2026
Lifestyle•8 min readIntermittent Fasting Beginners Guide: UK Safety & Methods
New to intermittent fasting? Learn the 16:8 and 5:2 methods, who should avoid fasting, what to eat during eating windows, and evidence-based safety tips.
10 June 2026
Recipes•6 min readLow Histamine Meals: Simple Recipe Ideas & Meal Planning
Discover practical low histamine meal ideas using fresh ingredients. Simple recipes, meal planning tips, and guidance for managing histamine intolerance.
9 June 2026
Recipes•8 min readBatch Cooking Freezer Meals: 10 Healthy Recipes for Busy Weeks
Master batch cooking with 10 nutritionally-balanced freezer meals. Complete storage guide, reheating tips, and recipes designed for maximum nutrition retention.
8 June 2026
Recipes•6 min readHigh Iron Breakfast Ideas: UK-Friendly Recipes & Tips
Boost your morning iron intake with these quick UK breakfast recipes. Combine haem and non-haem iron with vitamin C for better absorption.
7 June 2026
Nutrition•6 min readResistant Starch Foods for Blood Sugar Control
Discover how resistant starch foods help manage blood glucose levels. Learn which foods are richest in resistant starch and how cooking methods matter.
6 June 2026
Nutrition•6 min readElectrolyte Foods: Natural Sources Beyond Sports Drinks
Discover the best electrolyte foods for hydration balance. Learn which everyday foods provide sodium, potassium, and magnesium—without the sugar.
5 June 2026
Nutrition•6 min readCollagen Foods: Natural Sources for Skin & Joint Health
Discover the best collagen-rich foods, how vitamin C boosts synthesis, and whether food sources beat supplements for skin, joints, and overall health.
3 June 2026
Conditions•8 min readPsoriasis Diet: Anti-Inflammatory Foods That Help
Evidence-based guidance on how an anti-inflammatory psoriasis diet with omega-3s, whole foods, and targeted nutrients can help manage symptoms and flare-ups.
2 June 2026
Conditions•7 min readDiverticulitis Diet: Flare-Up and Recovery Foods
Navigate diverticulitis flare-ups and recovery with the right foods. Clear liquids during acute phase, low-fibre for healing, then high-fibre for prevention.
1 June 2026
Conditions•8 min readFatty Liver Diet: What to Eat for Recovery & Reversal
Evidence-based fatty liver diet plan for NAFLD. Learn which foods support liver recovery, meal timing strategies, and sustainable weight loss approaches.
31 May 2026
Conditions•7 min readHashimoto's Diet: Foods to Support Thyroid Health
Discover which foods support thyroid function with Hashimoto's disease. Learn about selenium, iodine balance, gluten considerations, and anti-inflammatory eating.
30 May 2026
Medications•6 min readBeta Blockers Food Interactions: What to Eat and Avoid
Learn how beta blockers interact with potassium, alcohol, and caffeine. Essential guidance on timing meals with your medication for better management.
29 May 2026
Medications•7 min readAntibiotics Probiotics: When to Take and Foods Guide
Learn the optimal timing between antibiotics and probiotics, which foods support gut health recovery, and how to minimise side effects during treatment.
28 May 2026
Guides•6 min readFood Intolerance vs Allergy: What's the Difference?
Learn the crucial differences between food intolerances and allergies, from IgE reactions to elimination diets, and when you should see your GP.
28 May 2026
Medications•6 min readStatins and Grapefruit: What You Need to Know
Grapefruit can interact dangerously with certain statins. Learn which cholesterol medications are affected, why it happens, and what safe alternatives exist.
27 May 2026
Guides•6 min readReading Nutrition Labels UK: A Simple Guide for 2026
Master UK nutrition labels with our complete guide. Learn the traffic light system, reference intakes, per 100g vs per serving, and how to spot hidden sugars.
27 May 2026
Conditions•7 min readFODMAP Stacking: Why Safe Foods Still Trigger Your IBS
Eating only green-light foods but still getting symptoms? FODMAP stacking means safe portions add up across a meal. Learn how to track cumulative FODMAPs.
26 May 2026
Lifestyle•7 min readMeal Prepping Beginners UK: Save Time & Money Guide
Master meal prepping with our UK beginner's guide. Learn essential equipment, batch cooking basics, food safety rules, and a practical 5-day plan.
26 May 2026
Conditions•8 min readGestational Diabetes Meal Plan: What to Eat Every Trimester
A comprehensive gestational diabetes meal plan covering blood sugar targets, carb distribution, and trimester-specific nutrition from diagnosis to postpartum.
25 May 2026
Lifestyle•6 min readFermented Foods Gut Health: What the Science Says
Discover how fermented foods like kefir, kimchi and sauerkraut support gut health. Evidence-based guide to probiotics, prebiotics and your microbiome.
25 May 2026
Nutrition•8 min readPotassium-Rich Foods for Heart Health: A Complete Guide
Discover the best potassium-rich foods beyond bananas, how they support heart health and blood pressure, plus UK RDA guidelines and kidney cautions.
24 May 2026
Recipes•8 min readHigh Protein Vegetarian Meals: 12 Recipes Over 30g Protein
Discover 12 complete high-protein vegetarian meals using UK ingredients. Each recipe delivers 30g+ protein from tofu, legumes, dairy, and smart combos.
24 May 2026
Lifestyle•8 min readMediterranean Diet Beginners UK: Your Complete Guide
Starting the Mediterranean diet in the UK? Our beginner's guide covers what to buy, how to adapt recipes, and evidence-backed health benefits.
23 May 2026
Recipes•8 min readLow Sodium Meals Under 500mg: 10 Recipes That Taste Amazing
Discover 10 delicious low sodium meals under 500mg per serving. Learn how herbs, spices, and umami create incredible flavour without the salt.
23 May 2026
Medications•8 min readDrug-Food Interactions: 10 Common Medications Affected
Discover how your diet affects common medications. This pharmacist's guide explains drug-food interactions you need to know for safer, more effective treatment.
22 May 2026
Recipes•6 min readKosher Mediterranean Diet: Recipes That Actually Work
Discover how to adapt Mediterranean diet principles to kosher rules. Practical recipes and meal ideas that respect dairy-meat separation.
22 May 2026
Lifestyle•6 min readEating Well on a Budget UK: Cheap Nutritious Meals Guide
Discover how to eat nutritious meals on a tight budget in the UK. Evidence-based tips on cost per serving, frozen vegetables, batch cooking and seasonal buying.
21 May 2026
Nutrition•6 min readNightshade Vegetables Inflammation: Should You Avoid Them?
Do nightshade vegetables cause inflammation? We examine the solanine myth, review the scientific evidence, and explain when avoidance might help.
20 May 2026
Nutrition•6 min readZinc Deficiency Foods: Signs You're Low and Best Sources
Spotting zinc deficiency early matters. Learn the symptoms, which foods provide the most zinc, and how vegetarians can meet their needs despite phytates.
19 May 2026
Conditions•6 min readHistamine Intolerance Foods: What to Eat and Avoid
Managing histamine intolerance starts with your diet. Discover which foods are high or low in histamine, why freshness matters, and how the DAO enzyme plays a role.
18 May 2026
Conditions•7 min readCrohn's Disease Diet: What to Eat During Flares & Remission
Managing Crohn's disease through diet requires different approaches during flares versus remission. Learn which foods to choose and avoid at each stage.
17 May 2026
Conditions•6 min readCholesterol-Lowering Foods: The Portfolio Diet Explained
Discover the Portfolio Diet's four cholesterol-lowering foods that can reduce LDL by up to 30%. NHS-endorsed approach using plant sterols, fibre, and more.
16 May 2026
Nutrition•7 min readCalcium Without Dairy: Complete Guide to Plant Sources
Discover how to meet your calcium needs without dairy. Evidence-based guidance on plant sources, fortified foods, absorption factors, and UK recommendations.
15 May 2026
Nutrition•6 min readBlood Sugar Control Foods: 10 That Keep Glucose Steady
Discover 10 blood sugar control foods backed by science. Learn how GI, GL, fibre-first eating, and simple hacks like vinegar can stabilise glucose naturally.
14 May 2026
Recipes•6 min readHalal High-Protein Meal Prep: 7 Days of Easy Lunches
Plan a week of halal high-protein meals with our complete prep guide. Includes macros, shopping list, and seven balanced lunch recipes ready in hours.
13 May 2026
Nutrition•7 min readB12 Deficiency Vegan Sources: Signs, Risks & Best Foods
Learn the warning signs of vitamin B12 deficiency, who's at risk, and the best vegan sources including fortified foods to keep your levels healthy.
12 May 2026
Nutrition•6 min readSoluble vs Insoluble Fibre: Food Sources & Benefits
Learn the difference between soluble and insoluble fibre, which foods contain each type, and how both support your gut health and overall wellbeing.
11 May 2026
Nutrition•6 min readMagnesium Rich Foods for Sleep and Anxiety Relief
Discover which magnesium rich foods improve sleep quality and reduce anxiety. Evidence-based guide to food sources, UK RDA, and bioavailable forms.
10 May 2026
Nutrition•8 min readAnti-Inflammatory Foods: What to Eat (and What to Avoid)
Discover evidence-based anti-inflammatory foods that may help reduce chronic inflammation, plus what to avoid. Practical meal ideas and Mediterranean diet links.
9 May 2026
Nutrition•6 min readVitamin D Deficiency UK Foods That Actually Help
Living in the UK? Discover which foods tackle vitamin D deficiency when sunlight isn't enough, plus practical guidance on fortified options and supplements.
8 May 2026
Nutrition•7 min readOmega-3 Foods: 12 Sources Beyond Salmon and Fish
Discover omega-3 rich foods beyond fish. Learn about ALA vs EPA/DHA, plant sources like walnuts and chia seeds, and how to meet your omega-3 needs.
7 May 2026
Nutrition•6 min readProtein Per Meal Absorption: How Much Can You Actually Use?
The 30g protein limit per meal is a myth. Learn what science really says about protein absorption, muscle protein synthesis, and optimal distribution.
6 May 2026
Nutrition•8 min readPregnancy Nutrition Trimester Guide: What to Eat & Avoid
Essential pregnancy nutrition by trimester: folate, iron, calcium and omega-3 needs across all three trimesters, plus foods to avoid for a healthy pregnancy.
5 May 2026
Conditions•6 min readIron Deficiency Anaemia Foods: What to Eat to Boost Levels
Discover the best foods for iron deficiency anaemia, including haem and non-haem sources, plus what helps or blocks absorption to optimise your iron intake.
4 May 2026
Conditions•7 min readHypothyroidism Diet Foods: What to Eat and What to Avoid
Learn which foods support thyroid function and which may interfere with your hypothyroidism treatment. Evidence-based guidance on iodine, selenium, and goitrogens.
3 May 2026
Conditions•6 min readEndometriosis Diet: Can Anti-Inflammatory Foods Help?
Discover how an anti-inflammatory endometriosis diet rich in omega-3s and plant foods may help manage symptoms. Evidence-based guidance and practical swaps.
2 May 2026
Conditions•6 min readGout Diet Purine Foods: What Raises Uric Acid & Swaps
Learn which high-purine foods trigger gout flares and what to eat instead. Evidence-based guidance on managing uric acid through diet, hydration and smarter choices.
1 May 2026
Conditions•8 min readKidney Disease Diet: What to Eat at Every CKD Stage
A comprehensive guide to eating with chronic kidney disease. Learn which foods to choose and limit at each stage, from protein to potassium and phosphorus.
30 April 2026
Conditions•8 min readDASH Diet High Blood Pressure: Complete UK Guide 2026
The DASH diet can lower blood pressure in just two weeks. Learn the principles, UK food swaps, sodium targets, and potassium-rich foods to manage hypertension.
29 April 2026
Conditions•7 min readType 2 Diabetes Breakfast Ideas That Won't Spike Blood Sugar
10 low-GI, high-protein breakfast recipes designed for type 2 diabetes. Practical, fibre-rich ideas to keep your blood sugar steady all morning.
28 April 2026
Conditions•8 min readHidden Gluten Foods Coeliac: 15 Surprising Sources
Living with coeliac disease? These 15 everyday foods contain hidden gluten that may be triggering your symptoms. Learn where gluten hides and how to stay safe.
27 April 2026
Conditions•7 min readLow FODMAP Diet IBS: A Beginner's Guide That Actually Helps
Struggling with IBS? Learn how the low FODMAP diet works, which foods to swap, and how to reintroduce triggers safely with our three-phase guide.
26 April 2026
Conditions•7 min readPCOS Diet: What Actually Works According to the Evidence
Evidence-based nutrition for PCOS: managing insulin resistance, reducing inflammation, and practical meal strategies that support hormone balance.
25 April 2026
Medications•7 min readCarb Counting for Insulin Users: A Beginner's Guide
Learn how to count carbs accurately for insulin dosing. Master portion estimation, understand glycaemic impact, and match your insulin to your meals confidently.
24 April 2026
Medications•7 min readSSRI Food Interactions: What Your Pharmacist Forgot to Tell You
Taking SSRIs? Learn which foods and drinks can interfere with your medication, from grapefruit and alcohol to caffeine and supplements like St John's Wort.
23 April 2026
Medications•6 min readIron Supplement Vitamin C: Maximise Absorption Properly
Learn how pairing iron supplements with vitamin C boosts absorption, and which foods and drinks to avoid for maximum effectiveness.
22 April 2026
Medications•7 min readMethotrexate Folate Foods: What to Eat During Treatment
Learn which folate-rich foods support methotrexate treatment, when to take folic acid supplements, and foods to avoid for better tolerance and fewer side effects.
21 April 2026
Medications•8 min readPrednisone Diet: How to Reduce Weight Gain and Bloating
Learn which foods to eat and avoid on prednisone to manage weight gain, bloating, and blood sugar. Evidence-based nutrition tips for corticosteroid users.
20 April 2026
Medications•7 min readLithium Sodium Diet: Why Your Salt Intake Matters
Learn how sodium affects lithium levels and what to eat for stable medication balance. Practical meal planning tips for consistent sodium intake.
19 April 2026
Medications•7 min readMAOI Tyramine Foods: Complete Diet Guide & Safe Food List
Taking MAOI antidepressants? Learn which tyramine-rich foods to avoid, safe alternatives, and how to prevent hypertensive crisis with this complete guide.
18 April 2026
Medications•7 min readACE Inhibitor Potassium Foods: What's Safe to Eat
Taking ACE inhibitors like lisinopril or ramipril? Learn which potassium-rich foods to limit, what you can eat safely, and why salt substitutes matter.
17 April 2026
Medications•7 min readLevothyroxine Foods to Avoid: What Interferes with Absorption
Discover which foods and drinks interfere with levothyroxine absorption, when to take your thyroid medication, and how to optimise your treatment timing.
17 April 2026
Medications•7 min readMetformin Diet: What to Eat to Reduce Side Effects
Discover the best foods to eat whilst taking metformin. Learn how to manage GI side effects, prevent B12 depletion, and support blood sugar control naturally.
17 April 2026
Medications•7 min readWarfarin Vitamin K Foods: Complete Safety Guide
Taking warfarin? Learn which vitamin K foods require consistency—not avoidance. Complete lists of high, medium, and low vitamin K foods to help you stay safe.
17 April 2026
Medications•6 min readGrapefruit and Statins: What Actually Happens, and What to Eat Instead
Grapefruit can make statins like atorvastatin and simvastatin build up in your blood. Here is the science, the statins it affects, and seven safe swaps.
16 April 2026