==Leucine-Rich Foods

The following foods contain the highest concentrations of leucine per standard serving:

Meat & Poultry

Chicken Breast: ~ 2.3 g of leucine per 100g (about 3.3 g per 200 calories)
Beef (Top Sirloin / Skirt Steak): ~ 1.3 g to 2.9 g per 100g
Pork Chops: ~ 2.1 g of leucine per 100g

Fish & Seafood

Tuna: ~ 1.9 g of leucine per 100g (about 3.6 g per 200 calories)
Salmon: ~ 1.6 g of leucine per 100g
Yellowtail: ~ 3.5 g of leucine per half-fillet 

Dairy & Eggs

Swiss Cheese: ~ 3.9 g of leucine per cup
Parmesan Cheese: ~ 2.8 g of leucine per 100g
Cottage Cheese: ~ 1.5 g of leucine per cup
Whole Eggs: ~ 1.4 g of leucine per 200 calories 

Plant-Based & Vegan Sources

Soybeans & Edamame: ~ 3.3 g of leucine per 100g
Tempeh: ~ 2.3 g of leucine per cup
Pumpkin Seeds: ~ 2.4 g of leucine per 100g
Hemp Seeds: ~ 2.2 g of leucine per 100g
Cooked Lentils: ~ 1.8 g of leucine per 100g (about 1.1 g per 200 calories)

 

Magnesium supplements

There are several forms of magnesium supplements, including:

• Magnesium citrate: Often taken as a remedy for occasional constipation.

• Magnesium glycinate: Often taken for better sleep and reduced anxiety.

• Magnesium oxide: Often taken for constipation or indigestion.

• Magnesium l-threonate: Often taken for better sleep, cognitive function, and reduced stress.

• Magnesium chloride: Often taken as an electrolyte replenisher and for its laxative effect.

Types of magnesium and their effects for constipation relief

Type	Absorption	Laxative effect	Time to BM
Hydroxide	Low	Strong 💩💩💩	< 6 hours
Sulfate	Low	Strong 💩💩💩	< 6 hours
Oxide	Low	Strong 💩💩💩	> 6 hours
Citrate	Moderate	Medium 💩💩	< 6 hours
Chloride	High	Mild 💩	> 6 hours
Glycinate and others	High	Minimal if any	> 6 hours

Dietary fiber inulin propionate ester (IPE) designed to slow weight gain receives novel food approval

Inulin-propionate ester (IPE) is a novel dietary fiber compound created by bonding propionic acid to inulin. It passes through the upper digestive tract and is fermented by gut bacteria in the colon, where the released propionate stimulates appetite-regulating hormones (GLP-1 and PYY), helping you feel fuller longerWhat is IPE?

• IPE (inulin propionate ester) is a synthesized dietary fiber developed by researchers at Imperial College London and the University of Glasgow (including SUERC).
• It combines inulin (a natural fiber from sources like chicory) with propionic acid (a short-chain fatty acid produced by gut microbes when they ferment fiber).
  en.sedaily.com
• The goal is to amplify the benefits of high-fiber diets by promoting feelings of fullness (satiety), reducing appetite, and helping curb the small daily calorie surpluses that lead to long-term weight gain. 

 Approval Details

• It received a positive safety opinion from the European Food Safety Authority (EFSA) after review of toxicological, nutritional, and microbiological data.
• The European Commission granted final authorization, adding IPE to the EU List of Authorized Novel Foods (around early July 2026).
  medicalxpress.com
• This followed years of regulatory work (about six years of uncertainty) and builds on earlier randomized controlled trials showing benefits at doses around 10 grams per day. 

High-fiber diets are linked to better satiety, weight management, and metabolic health. IPE aims to deliver these effects more efficiently:

• It targets appetite regulation via gut mechanisms.
• Trials indicated it can help prevent weight gain by making people feel fuller longer.
  medicalxpress.com
• It is positioned as a tool for satiety-led foods (e.g., potentially added to bread, cereals, or other everyday products) to support gradual weight management before more intensive interventions.