6 min read · Reviewed by a dietitian
Fibre: the nutrient almost nobody gets enough of
Most adults eat half the recommended amount. Small swaps close the gap faster than any supplement.
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Nutrition
Nutrition, from the studies up
Macros, micronutrients, supplements and food science — explained clearly, with the strength of the evidence stated every time.
Nutrition
9 min read · Evidence graded
How much protein do you actually need?
The RDA is a floor, not a target. What the trials say for ageing, training and weight loss.
Read more11 min read · Updated monthly
Which supplements survive scrutiny?
Vitamin D, creatine, omega-3 and the long list of things with far less behind them than the label suggests.
Read more7 min read
Sodium and potassium: the ratio that matters
Cutting salt is only half the story — most people are also short on potassium.
Read more8 min read
Glycaemic index: useful, but overrated
Why the number on a food label tells you less about your blood sugar than the meal around it.
Read more10 min read · Evidence graded
Your microbiome, minus the marketing
What fermented foods and probiotics can plausibly do — and where the research is still thin.
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Start here
The basics worth getting right
Most of nutrition's benefit comes from a handful of habits. Master these before worrying about the fine print.
- Eat 30 g of fibre a day from whole foods, not powders.
- Get protein at every meal — spread beats stacking.
- Half your plate vegetables and fruit, most days.
- Choose unsaturated fats: olive oil, nuts, oily fish.
- Treat supplements as gap-fillers, not foundations.
“I stopped chasing superfoods after reading this section. Fibre and sleep did more than any powder ever did.”
— Daniel R., reader
How we review. Articles in Nutrition are checked against primary research and re-read whenever significant new evidence appears. See our editorial policy.