By goal
Start from what you want help with
Each goal page says what the best evidence supports, which foods and herbs have been tested and how they graded, and the signs that mean you should see a clinician instead.
- SleepThe biggest food levers for sleep are what you stop: caffeine in the afternoon and alcohol near bedtime. Bedtime foods and drinks have small, uncertain effects.5 graded food and herb claims
- DigestionFor a sensitive gut, enteric-coated peppermint oil and a short, dietitian-guided low FODMAP trial have the strongest evidence. Most bloating comes from what and how fast we eat.10 graded food and herb claims
- NauseaGinger is the one food with real trial support for nausea. Small, frequent, bland meals and sipping fluids are the practical basics.4 graded food and herb claims
- ColdsNo food stops a cold. Honey has good evidence for easing cough in children over one, and regular vitamin C slightly shortens colds; most other remedies are comfort.12 graded food and herb claims
- RegularityMost adults eat well under the fiber they need. Raising it slowly, with fluid, is the first step; kiwifruit, prunes and psyllium all have trial support.6 graded food and herb claims
- InflammationWhole dietary patterns, not single foods, have shown measurable drops in inflammation markers. Most 'anti-inflammatory food' lists rest on lab studies.7 graded food and herb claims
- Heart healthEating patterns have the strongest heart evidence: DASH for blood pressure, Mediterranean for heart events, and soluble fiber from oats, barley or psyllium for cholesterol.16 graded food and herb claims
- Blood sugarRaising fiber and choosing whole grains have the best evidence for steadier blood sugar. Cinnamon and apple cider vinegar get far more attention than their trials justify.6 graded food and herb claims