Dietitians highlight 5 nutrition trends to watch in 2025

The  Association for Dietetics in South Africa (ADSA) is helping consumers make sense of the numerous nutrition trends on social media and the latest emerging research on nutrition to help you make sound choices about what we eat in 2025.

The Association for Dietetics in South Africa (ADSA) has unveiled its annual insights into some of the key nutrition trends that are gaining momentum in 2025:

Trend 1: Eating for gut health and digestion

Gut health has come into the spotlight in recent years, with growing recognition of the gut microbiome’s profound impact on overall well-being.

Registered dietitian and ADSA spokesperson, Kelly Scholtz, emphasises that our gut microbiome – the beneficial bacteria in our gut – is integral to digestion, nutrient absorption, immune modulation, metabolic health, the management of inflammation and even, brain health.

“Ongoing research is unravelling the complex interplay between our gut microbiome and our overall health,” she says.

“Science has given us the understanding that our lifestyles impact the health and diversity of our gut microbiome, and it’s not just about what we eat and drink, but also about how we manage stress and even, how much exercise we do.”

Food choices play an important role in managing various digestive ailments, including irritable bowel syndrome (IBS), Crohn’s disease, celiac disease, gastroesophageal reflux disease (GERD) and lactose intolerance.

If you’re battling with conditions such as these, a dietitian can help you come up with an eating plan tailored to your eating preferences and your budget.

Kelly highlights her go-to strategy for enhanced gut health:

1. Eat a diverse range of high-fibre plant foods, including whole grains, fruits, vegetables, nuts, seeds, and legumes, as they provide prebiotics, which means they provide nutrients that help your gut microbiome to thrive.
2. Include probiotic foods such as yoghurt, kefir, kimchi and raw sauerkraut, which help to deliver live beneficial bacteria to your digestive tract where they may colonise.
3. Limit ultra processed foods and sugar, which tend to support the growth of harmful bacteria in the gut.

Trend 2: Injectable weight loss medications

Injectable semaglutide and liraglutide were initially developed to manage type-2 diabetes. However, their effectiveness in suppressing appetite has been reshaping the conversation around obesity management, and many patients on the medication, whether prescribed or bought off the internet, are not people who are living with diabetes.  

These medications were initially prescribed for patients with a Body Mass Index (BMI) ≥30 kg/m2, or BMI ≥27 kg/m2 with diabetes and/or comorbidities. These clinical guidelines make it clear that these drugs are not intended for or appropriate for everyone.

ADSA spokesperson and registered dietitian, Phozia Jansen says, “These medications suppress appetite and support weight loss by mimicking Glucagon-like Peptide-1 (GLP-1), a hormone that regulates hunger and blood sugar. However, obesity is a complex chronic disease, and these medications, on their own, are not a sustainable weight loss solution.”

As such, Phozia says weight loss medications should never replace a balanced approach to health, as sustainable weight management requires a long-term commitment to healthy dietary habits and physical activity.

“Dietitians play a crucial role in helping patients build positive relationships with food, balance macronutrient intake, and address the side effects of these medications, which may include gastrointestinal disturbances and nutrient deficiencies due to a decreased dietary intake.”

It is vital to note that in 2024,  the South African Health Products Regulatory Authority (SAHPRA) communicated its concern about the proliferation of falsified, compounded, and substandard GLP-1-containing products being made available to the public via websites, social media platforms and other informal channels. These are untested and pose a health risk to the public.

Phozia offers advice to anyone thinking of trying injectable weight loss medications: “Despite the fact that these drugs might lessen appetite and caloric intake, there is a significant chance of regaining weight if the prescription is stopped without following a balanced diet. By taking the view that they are a ‘magic cure’, you can lose focus on maintaining a healthy diet and lifestyle. Although research has shown that these drugs may be efficacious in terms of weight loss, it is crucial to understand that ‘weight loss injectables’ are not a permanent solution. Patients must learn about nutrition and foster a healthy relationship with food and physical activity to maintain a healthy weight over the long-term.”

Trend 3: Eating for menopause

Nutrition tailored to menopause is emerging as a key focus for women navigating this natural life stage.

Hormonal changes during menopause can affect metabolism, appetite, and nutrient absorption, often leading to challenges such as weight gain, bone density loss, and mood swings.

 “Menopause is a time when nutrition really matters,” says Kelly. “Women need to prioritise protein for muscle preservation, calcium for bone health, and healthy fats for overall well-being.”

She points to phytoestrogen-rich foods, such as soy products and flaxseeds, as potentially helpful for managing hot flashes and other hormonal symptoms. Calcium-rich dairy products, vitamin D, and weight-bearing exercise are also essential to maintain bone density.

Kelly emphasises that menopause doesn’t mean drastic dietary changes but rather a sustained commitment to balanced eating.

“The misconception that weight gain and muscle loss are inevitable can be disempowering,” she explains. “With a focus on nutrient-dense foods and regular exercise, women can maintain their health and vitality.”

 Kelly’s recommendations for eating for menopause include:

1. Eat plenty of calcium-rich foods every day for bone health. Aim for 2-3 daily portions of milk, maas, yoghurt, cottage cheese or other low-fat cheese.
2. Get sufficient vitamin D as it is very important for calcium absorption. A 20 to 30 minute daily walk in sunshine can help you to maintain sufficient levels of vitamin D.
3. Talk to a dietitian to come up with an individualised plan that fits your eating preferences.

Trend 4: Hyper-personalised healthy lifestyles

Hyper-personalised nutrition advice, including DNA-based recommendations, is on the rise as more people seek tailored solutions to optimise their health through nutrition and exercise.

While this trend is largely driven by mid-to-high-income earners with access to advanced technologies, it reflects a growing demand for precision in dietary planning.

Kgantsho Ranyane, another ADSA spokesperson and registered dietitian, says that while she is not yet seeing this trend become commonplace in her practice, she cautions against over-reliance on these technologies.

“While they can be valuable, they’re not a replacement for traditional, evidence-based dietary advice,” she says.

“Personalised data should complement, not overshadow, broader nutrition principles. These tools work best when combined with professional guidance to interpret the data correctly.”

Kgantsho’s advice on exercise routine apps: “These can be beneficial for getting you into a daily habit of being physically active. However, you need to be aware of not becoming dependent on any particular app. You must be able to maintain daily exercise levels even if an app is not available to you. It helps to understand the design of the exercise routine and what it is doing for your well-being because that helps you take ownership of your physical activity. So, avoid making decisions to follow a fad, and rather discover ways to be physically active that are enjoyable – maybe that’s an app routine or maybe it’s a daily walk or a swim.”

Trend 5: Social media shaping food culture

Social media platforms like TikTok and Instagram are impacting how people approach food and nutrition.

Viral food trends offer easy access to new ideas and cultural cuisines while also promoting health-conscious choices and sustainable eating. However, they come with risks, including misinformation and unrealistic expectations.

“Social media can be both empowering and confusing,” says Phozia. “While it can introduce people to healthier eating habits and foster community support, it’s also a source of conflicting or misleading nutrition advice.

“This year, we will continue to see both pros and cons of being influenced by social media food content. Some of it is positive from a health perspective, such as the increased awareness around plant-based eating, eating for gut health, and innovative balanced meal ideas.” 

On the flip side, Phozia warns against fads like detox diets, extreme calorie restrictions, or unverified weight-loss supplements often supported by social media.

“It’s essential to fact check information with qualified professionals and approach social media trends critically,” she advises.

“Not every eating trend or hack is right for everyone. A healthy, balanced approach and reliance on evidence-based studies remain the cornerstone of good nutrition, regardless of what’s trending online.”

Make 2025 a success

These trends underscore the dynamic and evolving nature of nutrition as we head into 2025, emphasising the importance of evidence-based advice in navigating the glut of information and constant innovation shaping how we eat.

When it comes to our health, and the health of our family, the backbone is tried and tested advice, as well as critical thinking and self-awareness so that we can avoid jumping on bandwagons that don’t support us living our best lives.

To find a registered dietitian in your area, visit www.adsa.org.za.