The Tamesis
food. How do you eat it? What do you like to eat and when do you like to eat it? These questions surround the food we need to survive, no matter how we choose to enjoy it. As a focus of the pursuit of longevity and extended healthspan, the food we consume can profoundly impact our health, for better or worse, beyond the simple pleasure of sharing a meal with friends or family.
If 2025 is the year that protein continues to dominate and fiber finally starts to enter the mainstream conversation (as it will continue to do next year), what can we expect in 2026? Fashion Talk to top experts and find out what’s next for us.
Green bananas and other satiety-inducing foods
About 12% of Americans are currently believed to be taking GLP-1 drugs such as Ozempic, Wegovy and Mounjaro, and Zoe chief nutritionist Dr. Federica Amati predicts growing interest in how to eat while taking these drugs and when to stop them.
“A lot has been said about protein and nutrient density during use,” she explains. “But when appetite returns, we need to support the body’s own appetite-regulating hormones.” They include leptin, GLP-1, peptide YY and cholecystokinin.
Fiber is vital. “This is one of the main ways the gut microbiota communicates with the endocrine cells responsible for appetite regulation, specifically the prebiotic fibers that reach the distal colon and are fermented there.”
Foods rich in prebiotic fiber include green bananas, beans, oats, barley, cabbage, artichokes, asparagus, kimchi and sauerkraut. These help signal fullness to the brain while producing beneficial short-chain fatty acids, such as butyrate, that support intestinal barrier function, immune regulation, and metabolic health.
“The more variety we can achieve with resistant starch, beta-glucan and partially hydrolyzed guar gum (PHGG), the better,” says nutritionist and Artah founder Rhian Stephenson. By 2026, we will no longer just focus on more fiber, but on targeted fiber that provides energy, cravings, and controls inflammation.
breakfast soup
Breakfast soup, anyone want? According to Kat Chan, nutritionist and author of “Substack’s Full Serving,” it’s one of the most basic ways to start your day, especially during the colder months. “I love that it breaks the breakfast rules,” she says. “It’s cross-cultural and there are no specific guidelines other than protein, fat, and fiber. A warm, protein-rich, hydrating bowl with a broth base can stabilize blood sugar, support digestion, and help people feel more settled about the day ahead.”
She adds everything from tofu and hard-boiled eggs to leafy greens, seaweed, carrots, quinoa and noodles to her food. If you’re not a water drinker, soups, broths, and herbal teas are a great way to ensure you’re hydrated and your skin is glowing.
Rocket, chicory, endive and other bitter foods
Bitter foods are underrated digestive allies. “They stimulate stomach acid and digestive enzymes, which help break down proteins and fats more efficiently,” explains Rosemary Ferguson, nutritionist and founder of R Health Club. Chen notes that they support intestinal motility, relieve post-meal discomfort, and support the liver. Endive, endive, arugula and grapefruit all fit the bill. Ferguson points out that hops are also beneficial when it comes to supplements.
Pomegranate
Keeping a tub of pomegranate seeds in your refrigerator may sound very Kardashian-Jenner-y (Kylie is a fan), but the fruit is packed with science-backed benefits. “We’ve known for years that pomegranates are rich in antioxidants,” says Dr. Nirusha Kumaran, a general practitioner and longevity expert. “But now we are beginning to understand their deeper biological effects.”
The intestine converts compounds in pomegranates into urolithin A, which supports mitochondrial repair and longevity. It also promotes the growth of Akkermansia, a bacterial species associated with improved metabolic health, intestinal barrier integrity, and reduced inflammation, and may enhance natural GLP-1 production.
canned (and fresh) fish
Searches for “best foods for brain health” have increased more than 5,000% in the past month, and omega-3 fatty acids are all the rage. Cognitive neuroscientist Dr. Julie Fratantoni, author of Better Brain on Substack, emphasizes that fatty fish is one of the most powerful dietary tools for extending cognition.
