Protein, Fiber… What’s Next On Our Plate?

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.