8 Food and Nutrition Trends for 2025, Predicted By The Experts

Food trends are constantly evolving, influenced by everything from new scientific research to cultural shifts. 

Looking ahead to 2025, it’s clear that food and nutrition are becoming more personalized and health-focused than ever. 

But which trends will shape our plates (and health) next year? 

To answer that, we’ve consulted top dietitians and industry experts who live and breathe nutrition.

Here’s what you need to know about the food and nutrition trends expected to dominate 2025.

Food Trend 1: High-Fiber Diets   

Are you getting enough fiber?  If not, you’re certainly not alone. In fact, only about 5% of Americans consume the recommended daily fiber intake (1).  But that may soon start to change.

In 2024, the International Food Information Council’s (IFIC) annual Food and Health Survey found that 64% of respondents actively try to eat fiber (2). And, over 90% aim to get it from food (2).  

Why It Will Trend:

Dr. Danielle Belardo, a preventive cardiologist in California and scientific advisor for MyFitnessPal, says high-fiber diets are on the rise. She expects even more people to prioritize fiber-rich meals in 2025.

A high-fiber diet features foods rich in dietary fiber, such as:

• fruits 
• vegetables 
• whole grains 
• legumes 
• nuts and seeds.

These foods support digestive health and promote overall well-being (3).

In fact, “increasing evidence highlights how high-fiber diets can lower cholesterol, reduce risks of heart disease, diabetes, and even certain cancers,” Belardo says (20).

She explains that “as this awareness grows, people are focusing on fiber to support long-term health.”

What to Know:

If you’re looking to increase your fiber intake, Belardo recommends you do so gradually to avoid digestive discomfort.

She suggests tracking your intake with MyFitnessPal’s app. Then, if you’re not meeting daily goals, slowly increase fiber by about 3 grams per day or week, depending on your tolerance.

Instead of relying on fiber supplements, consider including fiber-rich foods in each meal and snack.

For example, try a high-fiber make-ahead breakfast, like chia pudding, a fiber-rich soup for lunch, and a dinner that includes legumes, roasted vegetables, or whole grains. 

And don’t forget, “hydration is key as you increase fiber to support digestion,” Belardo highlighted.

You can track your fluid intake in the MyFitnessPal app, too, making sure you hit your daily goals.

Food Trend 2: Plant-Based Proteins 

Move over animal protein—plants are proving they’ve got what it takes. Staples like lentils, tofu, and quinoa may dominate next year’s menus.

Only 3% of respondents identified as “plant-based” in the 2024 IFIC survey (2). But plant-based eating patterns like the Mediterranean, DASH, flexitarian, vegetarian, and vegan made up another 18% (2). These healthy diets are likely to continue to trend in 2025.

Why It Will Trend:

Belardo noted that people are discovering the many plant protein sources, including:

• legumes (like beans, lentils, and peas)
• soybean products (like tofu, tempeh, and soy milk)
• nuts and seeds
• whole grains (like quinoa, brown rice, and oats)
• seitan (made from wheat gluten) 
• legume-based pastas 
• nuts 
• seeds 
• textured vegetable protein
• and vegetables

“With growing interest in sustainable eating, the environment, and plant-based health benefits, people are realizing that they can meet their protein needs without animal products,” she says.

What to Know:

Belardo dispelled the long-standing myth that plant-based proteins must be combined to be effective (4).

In reality, “there’s no need to worry about pairing proteins,” she says.

Instead, she explains that “eating a variety of healthful plant protein sources over the day can provide all essential amino acids, and focusing on variety naturally covers protein needs without special planning.” 

If you’re worried about your protein intake from plant-based foods, track your daily protein with the MyFitnessPal app. You can also use it to check which foods are the best plant protein sources and be more mindful about regularly incorporating them into your diet.

Food Trend 3: Affordable Nutrition 

With grocery prices expected to rise, though more slowly, in 2025, there’s a growing focus on eating well without breaking the bank (5).

The 2024 IFIC survey found that, after taste, price was the second most important factor for 76% of consumers when buying food and drinks (2).

Why It Will Trend:

Erin Palinski-Wade, a dietitian and scientific advisor for MyFitnessPal, believes that “as food costs continue to skyrocket, the average consumer may struggle to purchase a variety of nutrient-dense foods.”

So, she expects “an increase in consumers looking for budget-friendly foods that provide the most nutrition for the least amount of money (the best bang for their nutrition buck).”

Palinkski-Wade says this may lead to a rise in the purchasing of budget-friendly foods such as:

• Legumes like beans and lentils 
• Frozen and canned produce 
• Canned lean protein such as tuna and sardines

She also suggests we’ll see a rise in recipes highlighting both nutrition and cost per serving.

What to Know:

Palinski-Wade empathizes with consumers, noting, “it can feel incredibly challenging to afford nutrient-dense foods for your entire family.”

To help offset rising food costs, she recommends:

• Minimizing food waste 
• Shopping for in-season local produce 
• Buying food in bulk 

Canned and frozen foods are often cheaper and as nutritious as fresh options. But sometimes fresh foods like whole carrots or potatoes can be more affordable (6, 7). So, don’t assume fresh produce is always out of reach for budget-friendly options. 

Cooking at home, rather than dining out, is also a cost-effective way to ensure you are getting the most nutrition for your money (5).  

By meal prepping and planning ahead, you can save time and money on food expenses throughout the week. 

Food Trend 4: GLP-1 Friendly Foods

GLP-1 medications, such as semaglutide (Ozempic), used for managing diabetes and weight loss, are increasing in popularity (8). These medications slow the digestive process, promote satiety, and decrease appetite (9).

Why It Will Trend:

“As more people use these medications, changes in appetite, portion size, and metabolism will lead to a need to make dietary adjustments,” says Palinski-Wade.

She expects a higher priority on foods that are best for GLP-1 users.

Generally, she says these are foods that can maximize nutrition in smaller quantities, such as: 

• Quality protein sources 
• Antioxidant-rich foods 
• Fiber-rich foods

“More attention will be spent on educating GLP-1 users of the need for balanced nutrition to prevent nutrient deficiencies and a negative impact on bone health and metabolism,” she noted.

As part of this trend, Palinski-Wade also predicts “an increased demand for vitamin and nutrition supplements to support GLP-1 medications.”

What to Know:

“GLP-1 medications can be a wonderful tool to treat conditions from obesity to diabetes, but they are not without risk,” Palinski-Wade cautioned.

She highlighted the need to carefully balance nutrition while using these medications. This may help minimize side effects and have impacts on metabolism, bone density, and overall nutritional status. 

The MyFitnessPal app can support your GLP-1 journey in many ways, including helping you track your intake of essential vitamins and minerals.

Additionally, MyFitnessPal offers a free GLP-1 nutrition plan in the app. Our scientific advisors, including Erin Palinski-Wade and Maya Feller, helped create it. 

About the Experts:

Kelsey Costa, MS, RDN is a registered dietitian and writer who offers impactful nutrition consulting services to leading health brands. She is an influential figure in nutrition science communication, promoting global public health and nutrition education.

Danielle Belardo, MD, is a preventive cardiologist and the founder of Precision Preventive Cardiology, a multidisciplinary practice focusing on cardiovascular disease prevention, cardiometabolic health, and weight management. She is the chair of the American Society for Preventive Cardiology Nutrition Committee.

Erin Palinski-Wade RD, CDCES, specializes in helping her clients manage their blood sugar and Type 2 diabetes. She takes an additive approach to nutrition versus a restrictive one, and works with her clients to figure out how to give them more options so that the changes they make nutritionally are sustainable.

Maya Feller, MS, RD, CDN, focuses on the provision of culturally responsive medical nutrition therapy for cardiovascular disease, diabetes, mood disorders, and disordered eating. She is author of Eating from Our Roots: 80+ Healthy Home-Cooked Favorites from Cultures Around the World.

Food Trend 5: Continued Focus on Protein

A high-protein diet stresses eating protein-rich foods. This diet is favored among athletes, those aiming to lose weight, and older adults preserving muscle mass.

High-protein diets have surged in popularity in recent years and were identified as the most commonly followed diet (20%) in the 2024 IFIC survey (2).

They are widely recognized for their role in promoting satiety and supporting metabolic health.

Why It Will Trend:

Maya Feller, MS, RD, CDN is a registered dietitian in New York and scientific advisor for MyFitnessPal. She expects “an explosion of high-protein snack foods” and more marketing of high-protein whole foods and ingredients in 2025.

She suspects this trend might be tied to the global increase in the use of weight loss medications like GLP-1s. 

“For many, these cause rapid weight loss, and with rapid weight loss comes rapid loss of lean muscle mass,” she explains.

So, Feller says, “a pattern of eating that is rich in protein becomes increasingly important as a tool to minimize the loss of lean muscle mass.”

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What to Know:

For those losing weight through diet and exercise, a higher protein intake may be beneficial. It may help maintain muscle while promoting healthy weight loss (10).

But, “people should be aware that protein needs should be individualized,” Feller emphasized.

“For example,” she says, “the baseline recommendation is .8 grams per kilogram of body weight for the average well person.” This is the minimum amount of protein needed to prevent muscle loss.  

For athletes and those focused on weight loss, it’s recommended to consume about 1.2 to 2.0 grams of protein per kilogram of body weight (11). 

However, our body can only absorb so much protein, and Feller cautioned against consuming too much protein.

Additionally, the best carb-protein-fat ratios for weight loss and muscle gain are still being debated. They may differ based on individual goals and needs.

For inspiration on starting a high-protein diet, try MyFitnessPal’s free high-protein diet plan in the app. 

Food Trend 6: Personalized Nutrition 

Digital health tech, especially AI-based wearables and real-time metabolic trackers like continuous glucose monitors (CGMs), are becoming more mainstream (12).

These tools enable the monitoring and tracking of individual diets and responses to food, paving the way for highly customized nutrition plans.

Why It Will Trend:

Feller explains, “We finally know that one size does not fit all, so the public is looking for ways to harness their own knowledge and apply it to their health. Enter trackers. “

“The desire to utilize everything from food logs to wearables that provide real-time data about heart rate variability, sleep patterns, blood sugar, and metabolism will boom,” she continued.

She thinks that people crave health insights and want greater control over their health outcomes.

“Many of my patients are tired of a healthcare system that does not look at them as individuals, but rather as cogs in a system,” Feller stated.

What to Know:

Feller says that “tracking and wearables are fantastic tools that can provide real-time data and deepen knowledge.”

She noted that this info can help be shared with a health provider to find patterns and make custom recommendations. 

But, the data is only as good as what you do with it. It’s important to act on the data collected, working with your health care provider. Use it to improve your nutrition and health, not just track it.

For example, if your CGM shows consistently high blood sugar levels after eating certain foods, it may be time to adjust your diet. 

Feller encourages “everyone to become familiar with their own body and its needs and use the findings to advocate for what they need in healthcare situations.” 

Food Trend 7: Intermittent Fasting 

Intermittent fasting is an eating pattern where you cycle between periods of eating and fasting. Among the most common methods is 16:8, which involves fasting for 16 hours overnight and eating during an 8-hour window. 

In the IFIC survey, intermittent fasting rose in popularity from 12% in 2023 to 13% in 2024 popularity (2, 13). 

This makes it one of the most popular diets in the United States, and I predict it will continue to be a mega-trend in 2025. 

Why It Will Trend:

Intermittent fasting has been the focus of hundreds of studies. It has gained attention for its potential benefits beyond weight loss.

Research suggests intermittent fasting may benefit adults with overweight or obesity. It may help reduce waist size and body fat, improve cholesterol, blood pressure, and insulin levels, and support lean body mass (14). 

The exact mechanisms are uncertain. But, these benefits may stem from fasting’s ability to stimulate autophagy, the body’s natural cellular repair process (15). Fasting may also positively influence the gut microbiome (16). 

Fasting has also been part of cultural and religious practices for centuries (17).

What to Know:

There are several methods of intermittent fasting to choose from, so it’s important to find the best fasting window for you. 

With the rise of technology, mobile apps and online communities have made it even easier for individuals to stick to their intermittent fasting plans.

The MyFitnessPal app, for example, features an intermittent fasting tracker that allows you to set your fasting windows and track your daily progress.  

As always, consult a health professional before starting a fasting regimen if you have health conditions, take medications with food, or have any history of disordered eating.

Food Trend 8: Eating for a Healthy Gut Microbiome

The gut microbiome comprises trillions of tiny organisms like bacteria and fungi.

As science advances and interest in holistic health grows, I predict that, in 2025, eating for a healthy gut microbiome will be a key nutrition trend. 

Why it Will Trend:

Caring for our gut’s living community has benefits beyond digestion. It is reshaping our understanding of health and disease.

Researchers are deeply focused on this area of study. They are finding new links between our gut microbiome and our well-being (18), including:

• Mental health
• Immunity
• Inflammation
• Chronic disease
• Body weight  

We’ve already seen this trend taking shape in recent years, with the market flooded with probiotic foods and drinks, like fiber-enriched sodas, touting gut health benefits.

What to Know:

The type, variety, and quality of the food we eat play a big role in shaping our gut microbiome (19). 

For example, studies suggest that eating protein may improve the variety of gut bacteria, often a sign of a healthy microbiome (19). On the other hand, high-fat diets may reduce healthy bacteria (19). 

So, understanding how diet affects gut bacteria is important for our well-being.

While research on the gut microbiome is still emerging, here are key tips to keep in mind for a healthy gut microbiome:

• Consume a diverse range of fiber-rich, plant-based foods
• Enjoy fermented foods like unsweetened yogurt, kimchi, and sauerkraut
• Eat prebiotic-rich foods like garlic, onions, and bananas 
• Limit or avoid alcohol consumption
• Limit or avoid highly processed and sugary foods

Looking Ahead

The eight nutrition trends outlined above highlight the growing intersection of science, wellness, and mindful eating in shaping our future health.

Not all nutrition trends are healthy, especially when they’re coming from social media influences. But, following upcoming focus areas from qualified experts is usually a safe bet.

These nutrition trends, such as prioritizing gut health, increasing fiber and protein intake, or using new technologies, can be beneficial.

Staying informed about these and other health-promoting practices can empower you to make healthy and impactful choices in the new year.

The post 8 Food and Nutrition Trends for 2025, Predicted By The Experts appeared first on MyFitnessPal Blog.

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2024-12-06 15:40:00