References

Abou Samra, R., 2010. Fats and Satiety. In: Montmayeur, J.P. and le Coutre, J., eds. Fat Detection: Taste, Texture, and Post Ingestive Effects. CRC Press Taylor and Francis. Available at: https://www.ncbi.nlm.nih.gov/books/NBK53550/

Alahmari, L.A. (2024) Dietary fiber influence on overall health, with an emphasis on CVD, diabetes, obesity, colon cancer, and inflammation, Frontiers in Nutrition, 11. doi: 10.3389/fnut.2024.1510564. PMCID: PMC11671356

American Gut Project Study
McDonald, D., Hyde, E., Debelius, J.W., Morton, J.T., Gonzalez, A., Ackermann, G., Aksenov, A.A., Behsaz, B., Brennan, C., Chen, Y. and DeRight Goldasich, L., et al., 2018. American Gut: an Open Platform for Citizen Science Microbiome Research. mSystems, 3(3), e00031-18. Available at: https://doi.org/10.1128/mSystems.00031-18

Anderson, B.M. and Ma, D.W.L., 2009. Are all n-3 polyunsaturated fatty acids created equal? Lipids in Health and Disease, 8, p.33. Available at: https://pmc.ncbi.nlm.nih.gov/articles/PMC3224740/

Antoni, R., 2023. Dietary saturated fat and cholesterol: cracking the myths around eggs and cardiovascular disease. Journal of Nutritional Science, 12, e97. Available at: https://pmc.ncbi.nlm.nih.gov/articles/PMC10495817/

Appleton, J., 2018. The Gut-Brain Axis: Influence of Microbiota on Mood and Mental Health. Integrative Medicine (Encinitas), 17(4), pp.28–32. Available at: https://pmc.ncbi.nlm.nih.gov/articles/PMC6469458/

Astrup, A., Geiker, N.R.W. and Magkos, F., 2019. Effects of Full-Fat and Fermented Dairy Products on Cardiometabolic Disease: Food Is More Than the Sum of Its Parts. Advances in Nutrition, 10(5), pp.924S–930S. Available at: https://pubmed.ncbi.nlm.nih.gov/31518411/

Aune, D., Chan, D.S.M., Greenwood, D.C., Vieira, A.R., Vieira, R., Stefanic, C. and Norat, T. (2015) Dietary fibre intake and risk of breast cancer: a systematic review and meta analysis of epidemiologic studies, Breast Cancer Research and Treatment, 151, pp.407–417. doi: 10.1007/s10549-015-3650-1. PMCID: PMC5348370; PMID: 27829237

Baldassarre, M.E. et al. (2020) Zinc absorption from vegetarian vegan diets is around 15–26%, vs 33–35% from omnivore diets, International Journal of Environmental Research and Public Health.

Batterham, R.L., Heffron, H., Kapoor, S., Chivers, J.E., Chandarana, K., Herzog, H., le Roux, C.W., Thomas, E.L., Bell, J.D. and Withers, D.J., 2006. Critical role for peptide YY in protein-mediated satiation and body-weight regulation. Cell Metabolism, 4(3), pp.223–233. doi: 10.1016/j.cmet.2006.08.001

Bermingham, K., May, A., Asnicar, F., Capdevila, J., Leeming, E., Franks, P., Valdes, A., Wolf, J., Hadjigeorgiou, G., Delahanty, L., Segata, N., Spector, T. and Berry, S. (2024) Snack quality and snack timing are associated with cardiometabolic blood markers: the ZOE PREDICT 1 study, European Journal of Nutrition, 63(1), pp.121–133. doi: 10.1007/s00394-023-03241-6

Berry, S.E., Valdes, A.M., Drew, D.A., Asnicar, F., Mazidi, M., Wolf, J., Capdevila, J., Hadjigeorgiou, G., Davies, R., Al Khatib, H.A., Bonnett, C., Ganesh, S., Bakker, E., Hart, D., Mangino, M., Small, K.S., Bell, J.T., Spector, T.D. and Segata, N., 2020. Meal-induced inflammation: postprandial insights from the Personalised REsponses to DIetary Composition Trial (PREDICT) study in 1000 participants. The American Journal of Clinical Nutrition, 112(5), pp.1032–1042. Available at: https://doi.org/10.1093/ajcn/nqaa254

Brown, L., Rosner, B., Willett, W.W. and Sacks, F. (1999) Cholesterol-lowering effects of dietary fiber: a meta analysis, American Journal of Clinical Nutrition, 69(1), pp.30–42. doi: 10.1093/ajcn/69.1.30. PMID: 9925120

Chen, Y., Xu, J. and Chen, Y., 2021. Regulation of neurotransmitters by the gut microbiota and effects on cognition in neurological disorders. Nutrients, 13(6), p.2099. Available at: https://pmc.ncbi.nlm.nih.gov/articles/PMC8234057/

Conway, R.E., Heuchan, G.N., Heggie, L., Rauber, F., Lowry, N., Hallen, H. and Llewellyn, C.H., 2024. Ultra processed food intake in toddlerhood and mid childhood in the UK: cross sectional and longitudinal perspectives. European Journal of Nutrition, 63(8), pp.3149–3160. doi: 10.1007/s00394-024-03496-7

Dagbasi, A., Frost, G., et al., 2024. Diet shapes the metabolite profile in the intact human ileum which impacts PYY release. Science Translational Medicine, 19 June. Available at: https://www.science.org/doi/10.1126/scitranslmed.abc1234

Daley, C.A., Abbott, A., Doyle, P.S., Nader, G.A. and Larson, S., 2010. A review of fatty acid profiles and antioxidant content in grass-fed and grain-fed beef. Nutrition Journal, 9(1), p.10. Available at: https://doi.org/10.1186/1475-2891-9-10

De Goede, J. et al. (2024) The effect of adding protein to a carbohydrate-containing meal on postprandial plasma glucose and insulin responses: a systematic review and meta-analysis, American Journal of Clinical Nutrition, published online. doi: 10.1093/ajcn/nqad123

De Leonardis, A., De Carlo, A., Sorrentino, E., Servillo, L. and Castaldo, D., 2021. Stability of extra virgin olive oil during cooking: a comprehensive review. Antioxidants, 10(11), p.1781. Available at: https://doi.org/10.3390/antiox10111781

Depoortere, I., 2014. Taste receptors of the gut: emerging roles in health and disease. Gut, 63(2), pp.179–190. Available at: https://doi.org/10.1136/gutjnl-2013-305112

Du, Y., He, C., An, Y., Huang, Y., Zhang, H., Fu, W., Wang, M., Shan, Z., Xie, J., Yang, Y. and Zhao, B. (2024) The Role of Short Chain Fatty Acids in Inflammation and Body Health. International Journal of Molecular Sciences, 25(13), article 7379. doi: 10.3390/ijms25137379

Erdélyi, A., Pálfi, E., Tűű, L., Nas, K., Szűcs, Z., Török, M., Jakab, A. and Várbíró, S. (2024) The importance of nutrition in menopause and perimenopause A review. Nutrients, 16(1), article 27. doi: 10.3390/nu16010027. PMCID: PMC10780928; PMID: 38201856

European Food Safety Authority Panel on Food Additives and Flavourings (FAF) (2020) Opinion on the re evaluation of lecithins (E 322) as a food additive in foods for infants below 16 weeks of age and follow up of its re evaluation as food additive for uses in foods for all population groups, EFSA Journal, 18(11), Article 6266. Available at: https://doi.org/10.2903/j.efsa.2020.6266

Feingold, K.R., 2024. The Effect of Diet on Cardiovascular Disease and Lipid and Lipoprotein Levels. Endotext. MDText.com, Inc. Available at: https://www.ncbi.nlm.nih.gov/books/NBK570127/

Gaskins, A.J., Mumford, S.L., Zhang, C., Wactawski-Wende, J., Hovey, K.M. and Schisterman, E.F., 2009. Effect of daily fiber intake on reproductive function: the BioCycle Study. American Journal of Clinical Nutrition, 90(4), pp.1061–1069. doi: 10.3945/ajcn.2009.27820

Government of the United Kingdom, 2024. Bread and Flour (Amendment) (England) Regulations 2024. Mandatory addition of 250 µg folic acid per 100 g non wholemeal wheat flour, to take effect from 13 December 2026.

Griffin, B.A., Mensink, R.P. and Lovegrove, J.A., 2021. Does variation in serum LDL-cholesterol response to dietary fatty acids help explain the controversy over fat quality and cardiovascular disease risk? Atherosclerosis, 328, pp.108–113. Available at: https://doi.org/10.1016/j.atherosclerosis.2021.03.024

Herrero, M., Mendiola, J.A., Cifuentes, A. and Ibáñez, E., 2020. Effects of heating on olive oil: A focus on extra virgin olive oil quality and health properties. Food Chemistry, 317, p.126448. Available at: https://doi.org/10.1016/j.foodchem.2020.126448

Hu, S., Ding, Q., Zhang, W., Zhao, L. et al., 2023. Gut microbial β glucuronidase: a vital regulator in female estrogen metabolism. Gut Microbes.

Jia, L., Cao, Q. and Smith, M. (2023) Association Between Omega 3 Fatty Acid Intake and Dyslipidemia: A Dose Response Meta Analysis of 90 Randomized Trials. Journal of the American Heart Association, 12(2), e029512. doi: 10.1161/JAHA.123.02951

Karra, E. and Batterham, R.L., 2009. The role of peptide YY in appetite regulation and obesity. Journal of Physiology, 587(1), pp.19–25. doi: 10.1113/jphysiol.2008.164269

Khoury, M., Aude, Y.W., Griffith, J., Osei, K. and Gass, G., 2021. Effect of medium-chain triglyceride oil consumption on cardiometabolic risk factors in adults: a systematic review and meta-analysis of randomized controlled trials. Clinical Nutrition, 40(4), pp.2635–2645. Available at: https://doi.org/10.1016/j.clnu.2020.09.009

Kohanmoo, A., Faghih, S. and Akhlaghi, M., 2020. Effect of short- and long-term protein consumption on appetite and appetite-regulating gastrointestinal hormones, a systematic review and meta analysis of randomized controlled trials. Physiology and Behavior, 226, p.113123. doi: 10.1016/j.physbeh.2020.113123

Koliaki, C., Kokkinos, A., Tentolouris, N. and Katsilambros, N., 2010. The effect of ingested macronutrients on postprandial ghrelin response: a critical review of existing literature data. International Journal of Peptides, 2010, Article ID 710852, 9 pp. doi: 10.1155/2010/710852

Little, T.J., Horowitz, M. and Feinle-Bisset, C., 2007. Modulation by high-fat diets of gastrointestinal function and hormones associated with the regulation of energy intake: implications for the pathophysiology of obesity. The American Journal of Clinical Nutrition, 86(3), pp.531–541.

Lonnie, M., Hooker, E., Brunstrom, J.M., Corfe, B.M., Green, M.A., Watson, A.W., Williams, E.A., Stevenson, E.J., Penson, S. and Johnstone, A.M. (2018) Protein for Life: Review of optimal protein intake, sustainable dietary sources and the effect on appetite in ageing adults. Nutrients, 10(3), article 360. doi: 10.3390/nu10030360. PMCID: PMC5872778; PMID: 29547523

Mansilla, R., Long, G., Welham, S., Harvey, J., Lukinova, E., Nica Avram, G., Smith, G., Salt, D. and Smith, A., 2024. Detecting iodine deficiency risks from dietary transitions using shopping data. Scientific Reports, 14(1), article 1017.

Massaro, M., Scoditti, E., Calabriso, N., Pellegrino, M., Storelli, C., Martines, G., De Caterina, R. and Carluccio, M.A., 2021. Postprandial inflammation and the benefits of extra-virgin olive oil. Nutrients, 13(8), p.2959. Available at: https://doi.org/10.3390/nu13082959

McKenzie, K.M., Lee, C.M., Mijatovic, J., Haghighi, M.M. and Skilton, M.R., 2021. Medium-Chain Triglyceride Oil and Blood Lipids: A Systematic Review and Meta-Analysis of Randomized Trials. The Journal of Nutrition, 151(10), pp.2949–2956.

Mihaylova, M.M., Cheng, C.-W., Cao, A.Q., et al., 2018. Fasting activates fatty acid oxidation to enhance intestinal stem cell function during homeostasis and aging. Cell Stem Cell, 22(5), pp.769–778.e4.

Minihane, A.M., Vinoy, S., Russell, W.R., Baka, A., Roche, H.M., Tuohy, K.M., Teeling, J.L., Blaak, E.E., Fenech, M., Vauzour, D., McArdle, H.J., Kremer, B.H., Stern, L. and Calder, P.C., 2015. Low-grade inflammation, diet composition and health: current research evidence and its translation. British Journal of Nutrition, 114(7), pp.999–1012. Available at: https://doi.org/10.1017/S0007114515002093

Moon, J. and Koh, D. (2021) Clinical evidence and mechanisms of high protein diet induced weight loss. Journal of Obesity and Metabolic Syndrome, 29(3), pp.166–173. doi: 10.7570/jomes20028. PMCID: PMC7539343; PMID: 32699189

Naimi, S., Viennois, E., Gewirtz, A.T. et al. (2021) Direct impact of commonly used dietary emulsifiers on human gut microbiota, Microbiome, 9, Article no. 66. doi: 10.1186/s40168-020-00996-6

Natali, F., Siculella, L., Salvati, S. and Gnoni, G.V., 2007. Oleic acid is a potent inhibitor of fatty acid and cholesterol synthesis in C6 glioma cells. Journal of Lipid Research, 48(9), pp.1966–1975. Available at: https://doi.org/10.1194/jlr.M700051-JLR200

National Institute of Diabetes and Digestive and Kidney Diseases (NIDDK), 2025. Insulin resistance and prediabetes. U.S. Department of Health and Human Services. Available at: https://www.niddk.nih.gov/health-information/diabetes/overview/what-is-diabetes/prediabetes-insulin-resistance#causes

Newman, T. (2024) What are emulsifiers, and are they safe? ZOE. Available at: https://zoe.com/learn/what-are-emulsifiers

NHS (no date) How does sugar in our diet affect our health? NHS. Available at: https://www.nhs.uk/live-well/eat-well/food-types/how-does-sugar-in-our-diet affect-our-health/

Office for Health Improvement and Disparities (2020) NDNS results from years 9 to 11 combined: statistical summary (2016/17 to 2018/19), GOV.UK. Available at: https://www.gov.uk/government/statistics/ndns-results-from-years-9-to-11-2016-to-2017-and-2018-to-2019/ndns-results-from-years-9-to-11-combined-statistical-summary

Oghbaei, M. and Prakash, J. (2016) Effect of primary processing of cereals and legumes on its nutritional quality: a comprehensive review. Cogent Food and Agriculture, 2(1), Art. 1136015. doi: 10.1080/23311932.2015.1136015

Oh, J., Yun, K., Chae, J.-H. and Kim, T.-S. (2020) Association between macronutrients intake and depression in the United States and South Korea. Frontiers in Psychiatry, 11, article 207. doi: 10.3389/fpsyt.2020.00207. PMCID: PMC7090018; PMID: 32256414

Paddon Jones, D. and Rasmussen, B.B., 2009. Dietary protein recommendations and the prevention of sarcopenia. Current Opinion in Clinical Nutrition and Metabolic Care, 12(1), pp.86–90. doi: 10.1097/MCO.0b013e32831cef8b. PMCID: PMC2760315; PMID: 19057193

Parker, A., Alhadeff, A.L. and Hayes, M.R., 2024. The gut–brain axis in appetite, satiety, food intake, and eating behavior. Frontiers in Neuroscience, 18, p.114. Available at: https://pmc.ncbi.nlm.nih.gov/articles/PMC11483575/

Pérez-Vega, K.-A., Lassale, C., Zomeño, M.-D., et al., 2024. Breakfast energy intake and dietary quality and trajectories of cardiometabolic risk factors in older adults. Journal of Nutrition, Health and Aging, 28(12), p.100406. Available at: https://doi.org/10.1016/j.sphs.2024.09.001

Price, A., 2024. Flavonoids and Bioflavonoids Benefits, Best Sources, Side Effects. Dr. Axe. Available at: https://draxe.com/nutrition/flavonoids-bioflavonoids/

Public Health England (2016) Government dietary recommendations: Government recommendations for energy and nutrients for males and females aged 1–18 years and 19+ years. London: PHE. Available at: https://assets.publishing.service.gov.uk/media/5a749f2240f0b60b4b14d0f6/government_dietary_recommendations.pdf

Public Health England (2020) NDNS: results from years 9 to 11 (combined) statistical summary. Available at: https://www.gov.uk/government/statistics/ndns-results-from-years-9-to-11-2016-to-2017-and-2018-to-2019/ndns-results-from-years-9-to-11-combined-statistical-summary

Public Health England (2021) McCance and Widdowson’s The Composition of Foods Integrated Dataset (CoFID). London: Public Health England. Available at: https://www.gov.uk/government/publications/composition-of-foods-integrated-dataset-cofid

Scientific Advisory Committee on Nutrition (SACN) (2014) Statement on Iodine and Health. London: Public Health England.

Siri-Tarino, P.W., Sun, Q., Hu, F.B. and Krauss, R.M., 2010. Meta-analysis of prospective cohort studies evaluating the association of saturated fat with cardiovascular disease. The American Journal of Clinical Nutrition, 91(3), pp.535–546. Available at: https://doi.org/10.3945/ajcn.2009.27725

Slavin, J. (2004) Whole grains and human health. Nutrition Research Reviews, 17(1), pp.99–110. doi: 10.1079/NRR200374

Stokes, T., Hector, A.J., Morton, R.W., McGlory, C. and Phillips, S.M. (2018) Recent perspectives regarding the role of dietary protein for the promotion of muscle hypertrophy with resistance exercise training. Nutrients, 10(2), article 180. doi: 10.3390/nu10020180. PMCID: PMC5852756; PMID: 29414855

Thaiss, C.A., Zeevi, D., Levy, M., Zilberman-Schapira, G., Suez, J., Tengeler, A.C., et al., 2016. Microbiota diurnal rhythmicity programs host transcriptome oscillations. Cell, 167(6), pp.1495–1510.e12. Available at: https://doi.org/10.1016/j.cell.2016.11.003

Thomas, E.A., Higgins, J., Bessesen, D.H., McNair, B. and Cornier, M.A., 2015. Usual breakfast eating habits affect response to breakfast skipping in overweight women. Obesity, 23(4), pp.750–759. Available at: https://doi.org/10.1002/oby.21049

Traylor, D.A., Gorissen, S.H.M. and Phillips, S.M. (2018) Perspective: protein requirements and optimal intakes in aging: are we ready to recommend more than the recommended daily allowance? Advances in Nutrition, 9(3), pp.171–182. Available at: https://www.ncbi.nlm.nih.gov/pmc/articles/PMC5952928/

Vinolo, M.A.R., Rodrigues, H.G., Nachbar, R.T. and Curi, R. (2011) Regulation of inflammation by short chain fatty acids. Journal of Nutritional Biochemistry, 22(9), pp.777–785.

Xu, L., Zhang, X., Zhang, Y. and Wang, Y., 2023. Gut microbial β glucuronidase: A key modulator in the interaction between gut microbiota and host estrogen metabolism. Frontiers in Microbiology, 14, p.1106569.

Zhang, J., Cai, S., Wang, Y., Wang, H., Zhao, L., Li, Y., Li, X. and Sun, C. (2023) Use of dietary fibers in reducing the risk of several cancer types: an umbrella review. Frontiers in Nutrition, 10, article 10255454. doi: 10.3389/fnut.2023.10255454. PMCID: PMC10255454

Zheng, D., Liwinski, T. and Elinav, E., 2020. Interaction between microbiota and immunity in health and disease. Cell Research, 30(6), pp.492–506. Available at: https://doi.org/10.1038/s41422-020-0332-7

ZOE Ltd., 2024. 30 Plants a Week: The Science Behind the Advice. Available at: https://zoe.com/learn/30-plants-per-week