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The FreshPlate Journal
Evidence-based writing on how food interacts with medications, medical conditions, and daily life — from the team building the FreshPlate app.

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

Discover practical low histamine meal ideas using fresh ingredients. Simple recipes, meal planning tips, and guidance for managing histamine intolerance.
9 June 2026

Master batch cooking with 10 nutritionally-balanced freezer meals. Complete storage guide, reheating tips, and recipes designed for maximum nutrition retention.
8 June 2026

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

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

Discover the best electrolyte foods for hydration balance. Learn which everyday foods provide sodium, potassium, and magnesium—without the sugar.
5 June 2026

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

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

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

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

Discover which foods support thyroid function with Hashimoto's disease. Learn about selenium, iodine balance, gluten considerations, and anti-inflammatory eating.
30 May 2026

Learn how beta blockers interact with potassium, alcohol, and caffeine. Essential guidance on timing meals with your medication for better management.
29 May 2026

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

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

Grapefruit can interact dangerously with certain statins. Learn which cholesterol medications are affected, why it happens, and what safe alternatives exist.
27 May 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

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

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

A comprehensive gestational diabetes meal plan covering blood sugar targets, carb distribution, and trimester-specific nutrition from diagnosis to postpartum.
25 May 2026

Discover how fermented foods like kefir, kimchi and sauerkraut support gut health. Evidence-based guide to probiotics, prebiotics and your microbiome.
25 May 2026

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

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

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

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

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

Discover how to adapt Mediterranean diet principles to kosher rules. Practical recipes and meal ideas that respect dairy-meat separation.
22 May 2026

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

Do nightshade vegetables cause inflammation? We examine the solanine myth, review the scientific evidence, and explain when avoidance might help.
20 May 2026

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

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

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

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

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

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

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

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

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

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

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

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

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

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

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

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

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

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

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

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

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

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

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

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

Evidence-based nutrition for PCOS: managing insulin resistance, reducing inflammation, and practical meal strategies that support hormone balance.
25 April 2026

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

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

Learn how pairing iron supplements with vitamin C boosts absorption, and which foods and drinks to avoid for maximum effectiveness.
22 April 2026

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

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

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

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

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

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

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

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

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