- Social media can be a battlefield between accurate and misleading food and nutrition advice.
- Look for content supported by dietitians, backed by research and that aligns with a balanced lifestyle.
- If a trend sounds too good to be true, it probably is.
Fibermaxxing, high-protein everything, cottage cheese desserts and every food trend in between spread like wildfire on social media. In recent years, we’ve developed an unquenchable thirst for the trendiest, most delicious hacks to hit our health, beauty and fitness goals. Scroll for even a few minutes, and you’re almost guaranteed to see at least one—if not dozens—of food, nutrition and health trends on your screen.
“Social media trends can make food fun and exciting, and spark curiosity and creativity in the kitchen, but they aren’t always reliable sources of nutrition advice,” says Jillian Sampaio, RD, LDN.
In fact, research suggests social media is a major source of nutrition and health misinformation. A 2025 study analyzing trending TikTok videos under hashtags like #weightloss, #healthyfood and #healthyeating found that more than 75% of videos failed to disclose conflicts of interest, 90% did not mention potential risks of the advice given, 24% were mostly inaccurate and 18% contained no accurate information at all.
While social media can be an inspiring place to discover recipes, food hacks and even nutrition tips, it’s important to be a responsible consumer of that content. “Just because it’s trendy doesn’t mean it’s healthy,” says Sarah Anzlovar, M.S., RDN, LDN.
To help you navigate food and nutrition trends online, we spoke with dietitians to share expert tips on how to tell whether a trend is worth trying or just another passing fad. Look for these green and red flags to help identify trustworthy content.
It’s Supported by Nutrition Professionals
Start by checking who is promoting and sharing the information. Registered dietitians (RDs) are considered credible experts in food and nutrition. Circling back to the study mentioned earlier, the researchers found that dietitians provided the most accurate nutrition information on social media.
Licensed professionals like dietitians complete rigorous education and training and are held to ethical, evidence-based standards, which lends their content a higher level of credibility.
In some cases, other professionals may also be sources of nutrition information—such as those with a master’s or doctorate in nutrition science, or medical doctors in relevant specialties. For example, a cardiologist sharing heart-healthy eating guidance may offer trustworthy insight within their scope of practice. However, just because someone is wearing scrubs or has a stethoscope around their neck doesn’t automatically mean they’re an expert—it’s important to check their credentials and see if their expertise is relevant to the subject.
One swipe through TikTok or Instagram, and you’ll see that most people sharing “healthy food hacks” or nutrition advice have no formal education or training on the topic. “A red flag is someone who has no qualifications yet claims ‘this works for everyone’ or ‘doctors don’t want you to know this,’” says Emer Delaney, RD, PT.
That said, this requires nuance. You’ll often see vague credentials like “health coach” or “wellness expert,” or nutrition advice from people with valid credentials in an unrelated field, like a certified personal trainer or a dentist making nutrition claims. While some creators without regulated or nutrition-specific credentials may still share helpful and accurate information, it’s wise to approach their advice with caution.
It Promises a Realistic Outcome
“Look out for red flags such as claims that a food is ‘toxic,’ ‘miraculous’ or the sole method for achieving good health,” warns Whitney Stuart, M.S., RDN, CDECS. For instance, every few months, chia seed water resurfaces online as the latest “best-kept secret” for detoxing the body. And when chia seeds aren’t trending, it’s lemon water, apple cider vinegar or another single food promising to melt fat, detox your system, shed pounds, clear your skin or other exaggerated results.
To tell the difference between a helpful trend and one built on hype, compare these two scenarios:
- Video #1: “Drink chia seed water every day to detoxify your liver and melt away belly fat.”
- Video #2: “Eating more fiber-rich foods, like chia seeds, may help you feel fuller longer and support digestion.”
One relies on sensational, unrealistic claims, while the other promotes a sustainable, evidence-based behavior that can genuinely support health. “If the trend is tied to big promises like ‘balances hormones,’ ‘heals your gut’ or ‘melts fat,’ it’s too good to be true. No one food or meal can do any of these things,” says Anzlovar.
It’s Flexible and Sustainable
A helpful and safe food trend won’t ask you to cut out entire food groups or push you into an all-or-nothing mindset around food. “Extreme rules and fear-based messages spread faster than balanced, evidence-based advice,” explains Talia Follador, RDN.
While individual foods are often studied for their role in supporting specific health goals, those findings are usually oversimplified or taken out of context once they become social media trends. Trends that suggest eating specific “super foods” every day or advising to never eat a particular food miss the bigger picture.
“Nutrition science consistently demonstrates that overall dietary patterns are more important than individual foods,” says Stuart. “Extreme dietary rules can often be harmful, as they may promote fear or lead to disordered eating behaviors.”
Even if a trend is evidence-based and potentially helpful, it’s still important to evaluate whether it makes sense for you. “If it feels overly restrictive, expensive or unrealistic to maintain long-term, it’s probably not worth trying, especially if the promised benefits are based on someone else’s results rather than your own needs,” says Jane Leverich, M.S., RDN.
It’s Backed By Research, Not Just Experience
One of the biggest problems with healthy food trends is that an overwhelming number of people with large platforms share their personal experiences as if they are factual advice. “A credible food trend should be based on research rather than on just before-and-after photos or influencers’ anecdotes,” says Stuart.
It’s easy for an influencer to share what “worked” for them, but these results are often short-lived, and they rarely share the whole story. In many cases, the most polarizing trends actually go against decades of rigorous nutrition research and clinical evidence.
We see this with diets like the carnivore diet. Some influences report rapid weight loss or short-term improvements in certain health markers. Yet, long-term research links this eating style with nutrient deficiencies and a higher risk of heart disease. It also eliminates fiber and other beneficial compounds found in plant-based foods—nutrients that are consistently associated with better long-term health outcomes. But on social media, you don’t often hear this side of the story.
Not every food trend will have direct research to support it, warns Stuart, in part because nutrition science is always evolving. Still, any credible trend should align with well-established nutrition principles—not rely solely on personal testimonials or dramatic transformation stories.
Our Expert Take
You don’t need to swear off social media or ignore every trending food hack that crosses your feed. “Social media can be a great place to learn about new ways to eat foods that you might not otherwise try or know how to prepare,” says Anzlovar.
That said, understanding the difference between green flags and red flags can help you navigate the flood of nutrition content more wisely. Look for inspiration that’s science-backed, realistic and flexible, supported by qualified health professionals—and steer clear of fear-mongering, extreme rules and miracle-style promises.
Ultimately, trust your judgment and prioritize what works for your body, preferences and lifestyle. And if a trend sounds too good to be true? It probably is.
