Anti-Inflammatory Diet Meal Plan: 7 Days, Food List and Tips
A 7-day anti-inflammatory diet meal plan based on the Mediterranean pattern: foods to eat and limit, meal ideas, what the evidence says and tips to start.
MEDIBILBAO SALUD · HEALTH BLOG
Nutrition guides
Our nutrition guides, written by the MediBilbao Salud team in Bilbao and reviewed by a medical doctor.
Best Foods for Menopause: What to Eat for Hot Flushes, Bones and Weight
The best foods for menopause and perimenopause: soy, calcium, protein, fibre and healthy fats, foods that may worsen hot flushes and a sample day of eating.
Calcium-Rich Foods That Are Not Dairy: Best Sources and How Much You Need
Non-dairy calcium-rich foods: tofu, fortified plant milks, tinned fish, greens, seeds, nuts and beans, how much calcium you need and tips to absorb more.
Foods for Nausea: What to Eat When You Feel Sick or After Vomiting
Foods and drinks that help nausea, what to eat after vomiting, how to reintroduce food, ginger and other tips, what to avoid and when to see a doctor.
Foods That Give You Energy: What to Eat to Avoid Crashes
Foods that give you lasting energy: oats, wholegrains, eggs, yoghurt, nuts, beans and iron-rich foods, how to avoid crashes and when to check tiredness.
Foods to Eat When Sick: What Helps With Colds, Flu and Stomach Bugs
What to eat when you are sick: fluids, soups, honey, fruit, toast, rice and yoghurt for colds, flu, sore throats and stomach bugs, plus what to avoid.
Fructan Intolerance: Symptoms, High-Fructan Foods and How to Manage It
Fructan intolerance: symptoms, high-fructan foods such as wheat, onion and garlic, links with gluten sensitivity and IBS, diagnosis and what to eat.
Gluten Intolerance Test: How Coeliac Disease, Sensitivity and Wheat Allergy Are Diagnosed
How gluten intolerance is tested: coeliac blood tests and biopsy, wheat allergy tests, gluten sensitivity, and why to keep eating gluten before testing.
High Fiber Breakfast: 15 Easy Ideas and How to Build One
High fiber breakfast ideas with approximate fiber per serving: oats, chia, whole grain toast, smoothies and savoury options, plus tips to avoid bloating.
High Fiber Snacks: 20 Easy Ideas and How Much Fiber You Need
20 high fiber snacks with approximate fiber per portion, why fiber matters, how much you need per day, tips to avoid bloating and ideas for work and kids.
High-Calorie Drinks for Weight Gain: Healthy Options and Recipes
High-calorie drinks for healthy weight gain: smoothies, fortified milk, milkshakes and supplement drinks, with approximate calories, recipes and tips.
High-Fiber Diet Plan: A 7-Day Meal Plan to Reach 30 g a Day
A 7-day high-fiber diet plan with meals and snacks providing around 30 g of fibre a day, plus how much fibre you need and how to increase it safely.
High-Protein Foods for Vegetarians: Best Sources and How Much You Need
High-protein foods for vegetarians: eggs, dairy, tofu, tempeh, seitan, legumes, nuts and seeds, how much protein you need, combining and a sample day.
High-Protein Low-Carb Foods: Full List and Low-Carb Grocery Guide
High-protein, low-carb foods: meat, fish, eggs, dairy, tofu and seeds with approximate protein and carbs, a low-carb grocery list and meal ideas.
How Much Protein Do You Need to Build Muscle?
How much protein you need to build muscle: grams per kilogram, how much per meal, timing, protein for older adults and women, and how to reach your target.
Iron-Rich Foods for Vegetarians and Vegans: Best Sources and Absorption Tips
Iron-rich foods for vegetarians and vegans: beans, lentils, tofu, seeds, fortified cereals and greens, how to absorb more iron and signs of low iron.
Lactose Intolerance Diet: Foods to Eat, Avoid and How Much You Can Tolerate
A lactose intolerance diet: how much lactose most people tolerate, lactose content of common foods, hidden sources, lactose-free swaps and keeping calcium up.
Lactose Intolerance Symptoms: How to Tell, Tests and What Helps
Signs of lactose intolerance, whether you can become lactose intolerant later in life, how to tell, tests, lactase tablets and how much dairy you can still eat.
Low Carb Snacks for Diabetics: 25 Ideas and How to Choose
Low carb snacks for people with diabetes, with approximate carbs per serving, how snacks affect blood sugar, portion tips and snacks for hypos and bedtime.
Low Histamine Diet: Food List and How to Follow It Safely
Low histamine diet for histamine intolerance: foods to avoid and enjoy, how to run a short elimination trial, testing, DAO and when to see a dietitian.
Menopause Diet Plan: A 7-Day Menu and How to Manage Belly Fat
A menopause diet plan with a 7-day menu, how to manage menopause belly fat, foods to limit, protein and fibre targets, and the role of exercise and sleep.
Nausea After Eating: Causes, What Helps and When to Worry
Why you feel sick after eating: overeating, reflux, indigestion, food intolerance, gallstones, gastroparesis, pregnancy and anxiety, and when to see a doctor.
Post-Workout Recovery Drink: What to Drink and Eat After Exercise
What to drink and eat after a workout: protein and carbohydrate targets, chocolate milk, shakes and real food, timing, hydration and tips for your goals.
Prebiotics vs Probiotics: Differences, Foods and Benefits
Prebiotics and probiotics explained: the difference, foods that contain them, evidence for gut health and women’s health, supplements, safety and how to choose.
Renal Diet: Foods for Chronic Kidney Disease and What to Limit
Renal diet basics for chronic kidney disease: kidney-friendly foods, foods to limit, sodium, potassium, phosphorus and protein, and why advice is personal.
The 10 Worst Foods for High Cholesterol, and What to Eat Instead
The top ten worst foods for high cholesterol, from processed meats and butter to pastries and trans fats, why they matter, and healthier swaps.
Thyroid Foods to Avoid: What Matters With Hypothyroidism and Hashimoto’s
Thyroid foods to avoid with hypothyroidism and Hashimoto’s: iodine excess, soy and coffee timing with levothyroxine, goitrogens, gluten, supplements and biotin.
Vitamin D Deficiency Symptoms: Common Signs, Unusual Clues and What to Do
Vitamin D deficiency symptoms, from bone pain and muscle weakness to less known signs, who is at risk, how it is tested, how much to take and food sources.
Vitamin K2 Foods: Best Sources, Benefits and Safety
Vitamin K2 foods: natto, cheese, egg yolks, chicken and fermented foods; how K2 differs from K1, what research says on bones and heart, and warfarin.
What Not to Eat When Pregnant: Foods to Avoid and Safe Alternatives
What not to eat when pregnant: cheeses, pâté, raw or undercooked meat and eggs, high-mercury fish, liver, alcohol and caffeine, with safe alternatives.
7-Day Diet Plan for High Blood Pressure (DASH-Style Menu)
A 7-day DASH-style meal plan for high blood pressure: low sodium, rich in vegetables, fruit, whole grains and lean protein, with shopping tips.
Balanced Diet for Weight Loss: What to Eat and How Much
A balanced diet for weight loss: realistic calorie deficit, plate method, protein, fibre and healthy fats, a sample day, mistakes to avoid and when to get help.
Bland Diet Foods: What to Eat for an Upset Stomach
Bland diet foods for an upset stomach, nausea, vomiting or diarrhea: what to eat and avoid, how long to follow it, a sample menu and when to see a doctor.
Breakfast for Weight Loss: 15 High-Protein, High-Fibre Ideas
Breakfast for weight loss: 15 ideas with protein and fibre, how much to eat, whether skipping breakfast helps, quick options and mistakes to avoid.
DASH Diet for High Blood Pressure: Foods, Servings and Menu
DASH diet for high blood pressure: what it is, evidence, daily servings, foods to eat and limit, low-sodium version, sample menu and tips for getting started.
Diet for Diverticulitis: What to Eat in and After a Flare
Diet for diverticulitis: clear liquids in a flare, low-fibre foods, then high fibre to prevent recurrence. Nuts and seeds myth and warning signs.
Diet for Gout: What to Eat, What to Avoid
Diet for gout: foods and drinks that raise uric acid (alcohol, sugary drinks, red meat, seafood), what is safe, sample menu and when medication is needed.
Diet for Hypothyroidism: What to Eat, What to Avoid
Diet for hypothyroidism: foods that support thyroid health, iodine and selenium, foods and supplements that interfere with levothyroxine and weight tips.
Diet for IBS: Foods, Triggers and the Low-FODMAP Approach
Diet for irritable bowel syndrome (IBS): first-line advice, common triggers, the low-FODMAP diet in three phases, fibre, probiotics and when to get help.
Diet for Lowering Cholesterol: Foods to Eat and Avoid
Diet for lowering cholesterol: foods that lower LDL (oats, beans, nuts, olive oil, fish), foods to limit, a 3-day menu and when medication is needed.
Diet for Prediabetes: What to Eat to Lower Blood Sugar
Diet for prediabetes: what to eat and avoid, the plate method, carbohydrate quality, weight loss and exercise that can prevent type 2 diabetes, with a menu.
Diet for Type 2 Diabetes: What to Eat and Avoid
Diet for type 2 diabetes: foods to eat and limit, plate method, carbohydrate choices, weight loss, meal timing, a sample menu and when to see a dietitian.
Drinks High in Magnesium: Milk, Mineral Water, Juices and More
Drinks high in magnesium: mineral water, soy milk, coconut water, milk, juices and smoothies, with approximate amounts, needs and who should be careful.
Fermented Foods for Gut Health: Benefits and Best Choices
Fermented foods for gut health: yoghurt, kefir, sauerkraut, kimchi and miso. What the evidence shows, how to add them and who should be careful.
Food for Constipation: What to Eat and Drink for Relief
Food for constipation: fibre-rich foods (prunes, kiwi, oats, legumes), fluids, foods to limit, a sample day and when to see a doctor about constipation.
Foods High in Fiber: Best Sources, Daily Needs and Tips
Foods high in fiber: best sources (legumes, whole grains, fruit, seeds), daily needs, soluble versus insoluble fiber and how to add fiber without bloating.
Foods High in Phosphorus: List and Who Should Limit Them
Foods high in phosphorus (dairy, meat, fish, nuts, cola, processed foods), natural versus additive phosphorus, who should limit it and swaps.
Foods to Avoid With Acid Reflux: Triggers and Safer Choices
Foods to avoid with acid reflux (GERD and silent reflux): common triggers, safer choices, meal timing, lifestyle changes, a sample day and when to see a doctor.
Foods to Avoid With Arthritis (and What to Eat Instead)
Foods to avoid with arthritis (added sugar, ultra-processed and fried foods, processed meat, alcohol), the nightshade myth, gout and joint-friendly eating.
Foods to Avoid With High Blood Pressure (and What to Eat Instead)
Foods to avoid with high blood pressure: salty processed foods, cured meats, canned soups, alcohol and licorice, plus better swaps and the DASH approach.
Foods to Avoid With Type 2 Diabetes: Limit List and Swaps
Foods to avoid or limit with type 2 diabetes (sugary drinks, refined carbs, processed meat, trans fats), healthier swaps, label tips and blood sugar basics.
Foods to Avoid With Ulcerative Colitis: Flare and Remission
Foods to avoid with ulcerative colitis during a flare (raw vegetables, nuts, fatty and spicy foods), what to eat instead, remission diet and dietitian tips.
Gluten-Free Meal Plan: 7-Day Menu and Safe Shopping Tips
A 7-day gluten-free meal plan with breakfasts, lunches, dinners and snacks, plus safe foods, hidden gluten, cross-contamination tips and who needs it.
Gut Healthy Foods: What to Eat for a Healthier Digestive System
Gut healthy foods: fibre-rich plants, fermented foods, prebiotics and polyphenols, what to limit, a sample day and when digestive symptoms need a doctor.
Healthy Snacks for Weight Loss: 25 Ideas Under 200 Calories
Healthy snacks for weight loss: 25 ideas with protein and fibre under 200 calories, how to build a filling snack, portion tips and mistakes to avoid.
High-Fibre Foods for Weight Loss: Best Picks and Tips
High-fibre foods for weight loss: beans, lentils, oats, berries and vegetables, how fibre keeps you full, how much you need and how to add it without bloating.
High-Potassium Foods to Avoid and Low-Potassium Swaps
High-potassium foods to avoid (bananas, potatoes, tomatoes, beans), low-potassium swaps, cooking tricks and who needs to limit potassium.
High-Protein Foods: Best Sources, Amounts and Meal Ideas
High-protein foods: best animal and plant sources with grams per serving, how much protein you need, low-fat options, vegetarian choices and meal ideas.
High-Protein Meal Plan for Weight Loss: 7-Day Menu
A 7-day high-protein meal plan for weight loss with about 100–120 g protein a day, meal and snack ideas, shopping tips and who should be careful.
Home Remedies for Heartburn: What Works and What Doesn’t
Home remedies for heartburn: what helps (smaller meals, upright posture, bed elevation, antacids), remedies to skip and when to see a doctor.
Indigestion Relief: Remedies, Foods and When to See a Doctor
Indigestion relief: quick remedies (antacids, alginates, small meals), foods and habits that help, triggers, medicines and warning signs that need a doctor.
List of Gluten-Free Foods and Snacks (Safe and Hidden Gluten)
A list of naturally gluten-free foods and snacks, foods that contain gluten, hidden sources of gluten, label tips and beginner advice for a gluten-free diet.
Low FODMAP Diet for Beginners: Phases, Foods and Pitfalls
The low FODMAP diet for beginners: what FODMAPs are, the three phases, high and low FODMAP foods, how to reintroduce them and why to work with a dietitian.
Low-Calorie Meals for Weight Loss: Filling Ideas Under 500 kcal
Low-calorie meals for weight loss: filling breakfast, lunch and dinner ideas under 500 calories, built on protein, fibre and vegetables.
Low-Fiber Diet Before a Colonoscopy: What to Eat and Avoid
Low-fiber diet before a colonoscopy: how many days, foods to eat and avoid, the clear-liquid day, a sample menu, medicines and following your clinic’s plan.
Low-Potassium Foods for Kidney Patients: Food List and Tips
Low-potassium foods for kidney patients: fruit, vegetables, grains and proteins, how to prepare them, portions and what to avoid. Ask your renal dietitian.
Low-Sodium Meals and Snacks: Easy Ideas and Label Tips
Low-sodium meals and snacks: breakfast, lunch, dinner and snack ideas, label tips, hidden salt, flavour swaps and a one-day menu.
Mediterranean Diet for Fatty Liver: What to Eat and Avoid
Mediterranean diet for fatty liver (NAFLD/MASLD): evidence, foods to eat and avoid, sample menu, the role of weight loss and exercise and when to see a doctor.
PCOS Weight Loss Diet: What to Eat and What to Limit
PCOS weight loss diet: how insulin resistance affects weight, which foods and eating patterns help, a sample day, exercise and when to see a doctor.
Snacks High in Protein: 25 Healthy Ideas (With Grams)
Snacks high in protein: healthy, easy ideas with grams per serving (eggs, yoghurt, cottage cheese, nuts, edamame), plant-based and low-calorie options.
Vegetables High in Protein: Top Picks and How to Use Them
Vegetables high in protein: edamame, peas, spinach, broccoli, Brussels sprouts and more, with grams per serving, how to combine them and who benefits.
Vegetarian Diet for Weight Loss: How to Do It Right
A vegetarian diet can support weight loss when built on legumes, whole grains, vegetables, eggs, dairy or tofu. Meal plan, protein, iron and B12 tips.
What to Eat With Diarrhea: Foods That Help and Avoid
What to eat with diarrhea: rehydration first, gentle foods (rice, bananas, toast, soup), what to avoid (fat, caffeine, sugar alcohols) and when to see a doctor.
Why Am I So Bloated? Causes, Remedies and Red Flags
Why am I so bloated? Common causes (gas, constipation, food intolerance, IBS), quick relief, foods that help or worsen it and red flags.