THE Association for Dietetics in South Africa (ADSA) helps consumers understand the numerous food trends on social media and the latest emerging nutrition research to help you make smart choices about what we eat in 2025.
THE Association for Dietetics in South Africa (ADSA) has revealed its annual insights into some of the key food trends gaining momentum in 2025:
Trend 1: Eating for gut health and digestion
Gut health has come into focus in recent years, with growing recognition of the profound impact of the gut microbiome on overall well-being.
Registered Dietitian and ADSA spokesperson Kelly Scholtz emphasizes that our gut microbiome—the beneficial bacteria in our gut—is integral to digestion, nutrient absorption, immune regulation, metabolic health, inflammation management, and even brain health.
“Ongoing research is revealing the complex interplay between our gut microbiome and our overall health,” he says.
“Science has given us to understand this our lifestyle affects the health and diversity of our gut microbiomeand it’s not just about what we eat and drink, but how we manage stress and even how much exercise we do.”
Dietary choices play an important role in the management of various digestive disordersincluding irritable bowel syndrome (IBS), Crohn’s disease, celiac disease, gastroesophageal reflux disease (GERD), and lactose intolerance.
If you struggle with conditions like these, a dietitian can help you come up with a diet plan tailored to your dietary preferences and budget.
Kelly outlines her strategy for improved gut health:
- Eat a variety of high-fiber plant foods, including whole grains, fruits, vegetables, nuts, seeds, and legumes, as they provide prebiotics, meaning they provide nutrients that help the gut microbiome your gut to thrive.
- Include probiotic foods like yogurt, kefir, kimchi, and raw sauerkraut, which help transport live beneficial bacteria into your digestive tract where they can colonize.
- Limit highly processed foods and sugar, which tend to support the growth of harmful bacteria in the gut.
Trend 2: Injectable weight loss drugs
Injectable semaglutide and liraglutide were was originally developed for the management of type 2 diabetes. However, their effectiveness in suppressing appetite has reshaped the debate around obesity management, and many patients who take the drugs, whether prescribed or purchased online, are not people living with diabetes.
These drugs were initially prescribed for patients with a Body Mass Index (BMI) ≥30 kg/m2 or a BMI ≥27 kg/m2 with diabetes and/or comorbidities. These clinical guidelines make it clear that these drugs are not intended or suitable for everyone.
ADSA spokesperson and registered dietitian Phozia Jansen says, “These drugs suppress appetite and support weight loss mimicking Glucagon-like Peptide-1 (GLP-1), a hormone that regulates hunger and blood sugar. However, obesity is a complex chronic disease and these drugs alone are not a viable weight loss solution.”
As such, Phozia says weight loss drugs should never replace a balanced approach to health, as sustainable weight management requires a long-term commitment to healthy eating habits and physical activity.
“Dietitians play a critical role in helping patients build positive relationships with food, balance macronutrient intake, and manage the side effects of these medications, which can include gastrointestinal upset and nutrient deficiencies due to reduced dietary intake.”
It is vital to note that in 2024, the South African Health Products Regulatory Authority (SAHPRA) expressed concern about the proliferation of adulterated, compounded and substandard products containing GLP-1 being made available to the public through websites, social media platforms and other informal channels. These are untested and pose a risk to public health.
Phozia offers advice to anyone considering trying injectable weight-loss drugs: “Although these drugs may reduce appetite and calorie intake, there is a significant chance of weight regain if the prescription is stopped without following a balanced diet. By thinking of it as a “magic cure,” you can lose focus on maintaining a healthy diet and lifestyle. Although research has shown that these drugs can be effective in weight loss, it is important to understand that “Injectables for weight loss” are not a permanent solution. Patients need to learn about nutrition and cultivate a healthy relationship with food and physical activity to maintain a healthy weight long-term.”
Trend 3: Eating for Menopause
Menopause nutrition is emerging as a key focus for women navigating this natural stage of life.
Hormonal changes during menopause can affect metabolism, appetite and nutrient absorption, often leading to challenges such as weight gainbone loss and mood swings.
“Menopause is a time when nutrition really matters,” says Kelly. “Women should prioritize protein for muscle maintenance, calcium for bone health and healthy fats for overall well-being.”
She points to you Foods rich in phytoestrogens, such as soy products and flaxseed, as potentially helpful in managing hot flashes and other hormonal symptoms. Calcium-rich dairy products, vitamin D, and weight-bearing exercise are also essential for maintaining bone density.
Kelly emphasizes that menopause doesn’t mean drastic dietary changes, but rather an ongoing commitment to a balanced diet.
“The misconception that weight gain and muscle loss are inevitable can be debilitating,” she explains. “By focusing on nutritious foods and regular exercise, women can maintain their health and vitality.”
Kelly’s recommendations for eating during menopause include:
- Eat plenty of calcium-rich foods every day for bone health. Aim for 2-3 daily servings of milk, maas, yogurt, cottage cheese or other low-fat cheese.
- Get enough vitamin D as it is very important for calcium absorption. A daily 20 to 30 minute walk in the sun can help you maintain adequate vitamin D levels.
- Talk to a dietitian to come up with a personalized plan that fits your dietary preferences.
Trend 4: Hyper-personalized healthy lifestyles
Hyper-personalized nutrition advice, including DNA-based recommendations, is on the rise People are looking for personalized solutions to optimize their health through diet and exercise.
Although this trend is largely driven by middle- to high-income individuals 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 does not yet see this trend becoming commonplace in her practice, warns against over-reliance on these technologies.
“While they can be valuable, they are not a substitute for traditional evidence-based nutritional advice,” he says.
“Personalized data should complement, not overshadow, broader nutrition principles. These tools work best when combined with professional guidance to properly interpret the data.”
Kgantsho’s advice on exercise routine apps: “These can be beneficial in getting into a daily habit of being physically active. However, you should know that you are not dependent on any particular application. You need to be able to maintain your daily exercise levels even if an app isn’t available to you. It helps to understand how to plan your exercise routine and what it does for your well-being because it helps you take ownership of your physical activity. So avoid making decisions to follow a fad and rather find ways to be physically active that are enjoyable – maybe that’s an exercise routine or maybe a daily walk or a swim.”
Trend 5: Social media is shaping food culture
Social media platforms like TikTok and Instagram are influencing the way people approach food and nutrition.
Viral food trends offer easy access to new ideas and cultural cuisines while 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 Fozia. “While it can introduce people to healthier eating habits and encourage community support, it is also a source of conflicting or misleading nutritional advice.
“This year, we will continue to see both the pros and cons of influencing food content on social media. Some of these are positive from a health perspective, such as increased awareness of plant-based diets, gut-healthy nutrition and innovative ideas for balanced meals.”
On the other hand, Phozia warns against fads such as detox diets, extreme calorie restrictions or unverified weight loss supplements that are often supported by social media.
“It’s important to check information with qualified professionals and critically approach social media trends,” he advises.
“Not all diet trends or hacks are for everyone. A healthy, balanced approach and reliance on evidence-based studies remain the cornerstone of good nutrition, regardless of internet trends.”
Make 2025 a success
These trends highlight the dynamic and evolving nature of nutrition as we approach 2025, highlighting the importance of evidence-based advice to navigate the information overload and continuous innovation shaping the way 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 we can avoid jumping on bars that don’t help us live our best lives.
To find a registered dietitian in your area, visit www.adsa.org.za.
Author: Pedro van Gaalen
When he’s not writing about sports or health and fitness, Pedro is most likely out training for his next marathon or ultramarathon. Worked as a fitness professional and marketing and comms specialist. He now combines his passions in his role as managing editor at Fitness magazine.
