Top nutrition trends to watch in 2025

LIKE everything else in modern life, the landscape of food, health and nutrition is constantly evolving.

Every year, new food products, eating habits, and nutrition advice flood social media, capturing global attention. Alongside these trends, emerging research and scientific studies continually shape how we approach food and health.

The Association for Dietetics in South Africa (ADSA) has shared its insights into the top nutrition trends making waves in 2025. Here’s a closer look at what dietitians are saying and how these trends might impact your lifestyle.

Trend 1: Eating for gut health and managing digestive conditions

Gut health isn’t just a buzzword anymore – it’s a cornerstone of overall health. The gut microbiome, which refers to the trillions of bacteria living in our digestive systems, plays a critical role in digestion, nutrient absorption, immunity, metabolism and even mental health.

Registered dietitian and ADSA spokesperson Kelly Scholtz explains:  “Our lifestyles, including our diets, stress levels and exercise habits, significantly affect the health and diversity of our gut microbiome.”

Managing digestive conditions like IBS, Crohn’s disease, and GERD has become a priority for many. According to Scholtz, improving gut health starts with a diverse, high-fibre diet:

• Focus on prebiotic foods: Whole grains, fruits, vegetables, nuts, seeds, and legumes provide essential nutrients for beneficial gut bacteria.
• Incorporate probiotic foods: Yoghurt, kimchi, kefir, and raw sauerkraut deliver live bacteria that can strengthen your microbiome.
• Limit ultra-processed foods: Diets high in sugar and processed items can harm gut health by supporting the growth of harmful bacteria.

Trend 2: Injectable weight loss medications on the rise

Injectable medications like semaglutide and liraglutide, initially developed for managing Type 2 diabetes, are now being used for weight loss.

These medications suppress appetite, leading to significant weight reduction. However, dietitians warn against relying solely on these injections for weight management.

ADSA spokesperson Phozia Jansen stresses, “While these medications can be helpful in certain cases, they are not a substitute for balanced eating and regular exercise. Sustainable weight loss requires long-term lifestyle changes.”

Jansen also points out potential side effects, including nutrient deficiencies and gastrointestinal disturbances, highlighting the need for professional guidance when considering such treatments.

Trend 3: Affordability over health in food choices

Rising food prices are forcing many South Africans to prioritise affordability over nutrition. Unfortunately, this trend could worsen health issues like obesity and hypertension.

Kgantsho Ranyane, a registered dietitian, shares practical strategies to eat healthily on a budget:

• Cook at home: Home-cooked meals are often cheaper and more nutritious than takeaways.
• Use affordable protein sources: Beans, lentils, and chickpeas are cost-effective alternatives to meat.
• Embrace seasonal produce: Fresh, in-season fruits and vegetables are generally less expensive.
• Consider community food gardens: Growing your own produce or collaborating with neighbours can make healthy eating more accessible.

Trend 4: Eating for menopause gains momentum

For women navigating menopause, nutrition is becoming an essential tool for managing hormonal changes, metabolism shifts, and bone health.

Scholtz advises that women in menopause should focus on the following:

• Protein: To maintain muscle mass.
• Calcium: For bone health (found in dairy products like milk, yoghurt and cheese).
• Healthy fats: To support overall well-being.

Phytoestrogen-rich foods, such as soy products and flaxseeds, may also help alleviate symptoms like hot flashes.

“Menopause doesn’t require drastic dietary changes – just a commitment to balanced eating tailored to your individual needs,” notes Scholtz.

Trend 5: Hyper-personalised lifestyles

The demand for hyper-personalised nutrition plans, including DNA-based recommendations, is growing. This trend reflects people’s desire for tailored solutions to meet their unique health goals.

While promising, these advanced approaches often come at a high cost and may not be accessible to everyone.

“While apps and DNA-based diets can offer guidance, it’s important to understand the principles behind your health plan and not become overly dependent on technology,” advises Ranyane.

Trend 6: Social media’s influence on food culture

Platforms like TikTok and Instagram continue to shape food culture, introducing people to new recipes, cuisines and health tips. However, not all food trends on social media are beneficial or evidence-based.

Phozia Jansen explains, “While social media can inspire healthier eating habits, it also spreads misinformation, promotes extreme diets, and sets unrealistic body image expectations.”

The rise of plant-based eating and creative meal ideas is a positive outcome of this trend. However, dietitians caution against falling for unverified weight-loss hacks or detox diets.

The nutrition trends of 2025 highlight the evolving nature of health and wellness. While some trends, like eating for gut health or menopause, are backed by strong evidence, others require a critical eye.

When navigating the sea of new advice, remember that sustainable health comes from balance, not quick fixes. Consult professionals like registered dietitians to ensure your choices are evidence-based and suited to your body’s unique needs.