Fibre-Rich Foods: Getting 28g a Day Without Living on Bran

Dietary fibre comes from legumes, wholegrains, vegetables, fruit, nuts and seeds. On Australian Food Composition Database figures, 150g of boiled split peas carries 12.5g and 20g of chia seeds carr...

Protein Smoothie Recipes: 12 That Reach 30g Without a Scoop of Sugar

A smoothie reaches 30g of protein when one dense ingredient does most of the work: a HLTH+ sachet (30g), a 30g scoop of whey powder (25.5g) or 150g of cottage cheese (25.5g), topped up with milk, y...

Sweeteners 950, 951 and 955: What the Numbers on a Label Actually Are

On an Australian label, 950 is acesulphame potassium, 951 is aspartame, 952 is cyclamate and 955 is sucralose, each printed as a number or a name after the word "Sweetener" (FSANZ, retrieved 29 Sep...

Collagen Peptides Explained: Hydrolysed, Bovine, Marine and What a Label Can Claim

Collagen peptides are collagen protein broken into short amino acid chains (hydrolysed), so they dissolve in cold drinks. Most come from cattle (bovine), pigs (porcine) or fish (marine). Schedule 4...

Psyllium Husk: Dose, Timing and What It Does for Dietary Fibre Intake

Psyllium husk is the husk of the Plantago ovata seed, and the Australian Food Composition Database lists it at 88.7g of dietary fibre per 100g. A 2018 meta-analysis of 28 trials used a median dose ...

Do You Actually Need Protein Powder? What the Evidence Says

Probably not. National nutrition survey data shows 99% of Australians already get enough protein from food, and Better Health Channel calls protein supplements unnecessary for most Australians' hea...

Sore Muscles After Exercise: What Helps and What Doesn't

Sore muscles one to three days after exercise fit delayed onset muscle soreness (DOMS): microscopic muscle-fibre damage and the inflammation that follows, not lactic acid. It typically arises 24 to...

Sulphur Burps: Causes, and What Actually Settles Them

Sulphur burps happen when gut bacteria ferment sulphur-containing foods into hydrogen sulphide, the gas behind the rotten-egg smell, and slower digestion gives that process more time. Eating slowly...

Weight Loss Plateau: Why It Happens and What Feeds Your Way Through

A weight loss plateau happens when resting energy expenditure adjusts downward as the body changes, not because effort has stopped working. Lean mass loss, under-reported intake and water held with...