Food. How do you eat it? What do you like to consume and at what time? These are the questions that surround the sustenance that keeps us alive, however we choose to enjoy it. A focal point in the quest for longevity and an extended healthspan, beyond the simple pleasure of sharing a meal with friends or family, what we ingest can profoundly influence our health, for better or worse.
If 2025 was the year protein continued its reign and fiber finally began to enter the mainstream conversation (and that will continue next year), what can we expect from 2026? Vogue spoke to leading experts to find out what’s next on our plates.
Green bananas and other satiety signalling foods
With around 12% of the United States now believed to be taking GLP-1 medications such as Ozempic, Wegovy and Mounjaro, Dr. Federica Amati, head nutritionist at Zoe, predicts growing interest in how to eat both on the drugs and when coming off them.
“Much 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 critical. “It’s one of the primary ways the gut microbiome communicates with the endocrine cells responsible for appetite regulation, particularly prebiotic fiber that reaches the distal colon and is fermented there.”
Foods rich in prebiotic fiber include green bananas, legumes, oats, barley, cabbage, artichokes, asparagus, kimchi, and sauerkraut. These help signal satiety to the brain while producing beneficial short-chain fatty acids, such as butyrate, which support gut barrier function, immune regulation and metabolic health.
“The more diversity we can achieve—through resistant starches, beta-glucans and partially hydrolysed guar gum (PHGG)—the better,” says Rhian Stephenson, nutritionist and founder of Artah. In 2026, it won’t just be about more fiber, but about targeted fiber for energy, cravings and inflammation control.
Breakfast soup
Breakfast soup, anyone? Kat Chan, nutritionist and author of Substack’s Full Serving, champions it as one of the most grounding ways to start the day, particularly in colder months. “I love that it breaks the breakfast rules,” she says. “It’s cross-cultural, and there are no specific guidelines other than including protein, fat, and fiber. A warm, protein-rich, hydrating bowl with a broth base stabilizes blood sugar, supports digestion, and helps people feel more settled going into the day.”
She adds everything from tofu and boiled eggs to leafy greens, seaweed, carrots, quinoa, and noodles into hers. If you’re someone who hates drinking water, soups, broths, and herbal teas are great ways to ensure you’re well hydrated and your skin is glowing.
Rocket, radicchio, chicory, and other bitter foods
Bitter foods are an underrated digestive ally. “They stimulate stomach acid and digestive enzymes, which help break down proteins and fats more efficiently,” explains nutritionist and founder of R Health Club, Rosemary Ferguson. Chan notes they support gut motility, ease post-meal discomfort, and support the liver. Radicchio, chicory, rocket and grapefruit all fit the bill. Supplement-wise, Ferguson notes that hops can also be beneficial.
Pomegranate
Keeping a pot of pomegranate seeds in your fridge may sound very Kardashian-Jenner (Kylie is a fan), but this fruit is rich in science-backed benefits.“We’ve known that pomegranates are antioxidant-rich for years,” says Dr. Nirusha Kumaran, GP and longevity expert. “But now we’re beginning to understand their deeper biological effects.”
The gut converts compounds in pomegranate into urolithin A, which supports mitochondrial repair and longevity. It also encourages the growth of Akkermansia, a bacterial species associated with improved metabolic health, gut barrier integrity and reduced inflammation – and potentially enhanced natural GLP-1 production.
Tinned (and fresh) fish
With searches for “best foods for brain health” up more than 5,000% in the past month, omega-3s are having a moment. Dr. Julie Fratantoni, cognitive neuroscientist and author of Better Brain on Substack, highlights fatty fish as one of the most powerful dietary tools for cognitive longevity.
“The ‘SMASH’ fish—salmon, mackerel, anchovies, sardines, and herring—are high in omega-3s and low in mercury,” she explains. “Studies have found that people who eat one or two servings a week enjoy healthier brain ageing and lower risk of neurodegenerative disease.” These fish are rich in DHA, a structural component of neuronal membranes that supports memory, learning and reduced inflammation.
Low PFAS plates
PFAS, or so-called “forever chemicals,” are increasingly under scrutiny. Linked to cancer, obesity and poor metabolic health, they’re found throughout the food system, including in our water, packaging, and kitchenware. “With greater awareness, consumers will look to minimise exposure through sourcing and everyday choices,” says Stephenson. Cooking more whole foods at home and choosing PFAS-free packaging and cookware will be key. Fiber, once again, plays a role: “Early studies suggest it may help bind and eliminate chemicals through the bowel.”
Catherine Hurley Arbibe, founder of Newroad 30, also recommends opting for cast-iron, stainless-steel or ceramic cookware and glass bottles to reduce chemical leaching and microplastic exposure.
Polyphenols
“2026 is the year of the polyphenol,” says Dr Karan Rajan, a doctor and founder of Loam. Found in richly coloured fruits, vegetables and plant foods – from berries and olives to coffee and cacao – polyphenols act as powerful antioxidants with anti-inflammatory effects.
“Although they’re not fiber, polyphenols behave like prebiotics, directly influencing the gut microbiome and enhancing the effects of other fibers,” he explains. Extra-virgin olive oil, dark leafy greens, herbs, nuts, seeds, and legumes all earn a place here.
For a daily boost, the nutritionist Jessica Shand recommends following her recipe for a nut-and-seed sprinkle to add to porridge, yoghurt, soups or salads for an easy fiber-and-polyphenol hit.
Watermelon juice
If there’s one liquid Warren Whiteley, personal trainer to Naomi Campbell and Maya Jama, swears by, it’s watermelon juice. Naturally hydrating and electrolyte-rich, it contains magnesium, potassium, vitamin C, and fiber to support gut health and keep hunger at bay. “We’re all familiar with its red flesh, but the white rind is actually the most potent part,” he explains. “It’s rich in citrulline, an amino acid linked to improved blood flow.”
And you can make it yourself. Simply remove the green outer skin, blend (eeds included), strain if desired, and serve with mint and lime. “Why drink water,” he asks, “when watermelon juice exists?”
Saffron
Saffron is set to become a women’s wellness staple in 2026, according to Shand. “Research shows it can support low mood, anxiety, PMS symptoms, perimenopausal emotional changes, cravings and serotonin regulation,” she says. Expect to see it infused in functional teas, broths and alcohol-free drinks – a small but potent addition to the modern pantry.
Plant-forward, regenerative, and soil-connected eating
An understanding of where our food comes from, and how it’s grown, will increasingly shape what ends up on our plates. The quality of soil, experts agree, has implications not just for the environment, but for human health, the gut microbiome and the nutrient density of the produce we eat.
“We’ll see more interest in regeneratively grown grains, biodiversity-focused agriculture, low-intervention vegetables and carbon-conscious food choices,” says Shand. Hurley Arbibe agrees, noting that the mineral and microbial content of soil influences the vitamin, mineral and antioxidant levels of fruits, vegetables, and grains. “It’s also important to consider pesticide exposure,” she adds.