The TikTok Nutrition Trends Worth Trying (and Skipping)

Introduction: TikTok and the Nutrition Revolution

TikTok has evolved into much more than a platform for dance challenges and viral memes—it’s become a major hub for health and wellness content. With millions of users sharing everything from fitness tips to dieting hacks, it's no surprise that nutrition trends have surged in popularity. However, just like any other trend, not every TikTok health craze is backed by science, and not all of them are suitable for everyone.

While some of these trends are supported by nutrition experts, others may be gimmicky or even harmful. In this article, we’ll explore the TikTok nutrition trends that are worth trying, and those that you should skip, based on scientific evidence, expert opinions, and common sense.

Trend #1: The “Green Goddess” Smoothie

TikTok is brimming with various smoothie recipes, but the “Green Goddess” smoothie stands out as one of the most talked-about and widely loved recipes. This green drink is packed with healthy, nutrient-dense ingredients like spinach, kale, chia seeds, and coconut water.

Why It’s Worth Trying:

• Nutrient Density: The combination of leafy greens like kale and spinach provides essential vitamins, minerals, and antioxidants, which support heart health, immunity, and overall wellness.
• Fiber Boost: The chia seeds in the smoothie offer a healthy dose of fiber, which aids digestion and helps keep you full longer.
• Hydration: Coconut water is rich in electrolytes, helping to keep you hydrated, especially after a workout.

What Experts Say:

Registered dietitian Sarah Goldfarb suggests that this smoothie is a great way to get a concentrated dose of nutrients in one meal. “For individuals who struggle to consume enough vegetables or fiber, a green smoothie can be an easy and tasty solution,” she explains.

Potential Drawbacks:

• Some people may experience bloating or discomfort from consuming too much fiber, particularly if their digestive system isn’t used to it.
• The high amount of sugar from fruits like bananas or pineapples can spike blood sugar levels for those managing blood sugar issues or diabetes.

Verdict: This trend is worth trying, especially if you want a nutritious, hydrating start to your day. Just keep the fruit portion moderate and adjust to your digestive needs.

Trend #2: The “Glowing Skin” Lemon Water

Another popular TikTok trend that promises radiant skin involves drinking a glass of lemon water every morning. Advocates claim that lemon water detoxifies the body, improves digestion, and gives your skin a healthy glow.

Why It’s Worth Trying:

• Vitamin C Boost: Lemons are an excellent source of vitamin C, an antioxidant that helps combat free radicals, protect against skin aging, and boost collagen production.
• Hydration: Drinking water with lemon helps with hydration, which is essential for maintaining healthy skin, digestion, and bodily functions.
• Digestive Health: Lemon water may stimulate bile production, which can aid digestion and promote regular bowel movements.

What Experts Say:

Experts like Dr. Rachel Nazarian, a board-certified dermatologist, support the idea of lemon water because of its hydrating and skin-boosting benefits. “Hydration is crucial for maintaining healthy, glowing skin,” she notes. “Lemon water offers a nice, low-calorie alternative to sugary beverages.”

Potential Drawbacks:

• The acidic nature of lemon can erode tooth enamel over time if consumed in large quantities. It’s important to drink it through a straw and rinse your mouth afterward to protect your teeth.
• While it’s beneficial for hydration, there’s no conclusive evidence that lemon water alone will dramatically improve skin tone or texture.

Verdict: If you enjoy the taste and can incorporate it into your daily routine, lemon water is definitely worth trying. However, don’t expect it to be a miracle cure for skin issues.

Trend #3: The “TikTok Salad” (With a Twist)

The “TikTok Salad” has gone viral for its twist on traditional salads—combining unexpected ingredients like pasta, lettuce, cucumbers, cheese, and sometimes even fruit. Some versions even include a dollop of dressing like ranch or Caesar.

Why It’s Worth Trying:

• Variety of Ingredients: The inclusion of different vegetables and fruits provides a broad spectrum of vitamins, minerals, and fiber, contributing to a balanced meal.
• Filling: The addition of pasta or grains can help make the salad more filling, preventing hunger and promoting satiety throughout the day.

What Experts Say:

Nutritionist and wellness coach Kate Johnson recommends this salad as a great way to add variety to your diet. “By mixing in different food groups, including healthy fats, lean proteins, and fiber-rich vegetables, you can create a well-rounded and satisfying meal,” she explains.

Potential Drawbacks:

• If you’re watching your calorie intake, the added pasta and cheese may increase the overall caloric content of the salad, which might not align with your nutritional goals.
• Overdoing it on creamy dressings can add unnecessary sugar and fats to the meal, which may counteract its health benefits.

Verdict: This TikTok trend is fun and versatile but should be tailored to your personal dietary needs. If you’re looking for a lighter, lower-calorie option, opt for fewer starchy ingredients and dressings.

Trend #4: The “Oatmeal Hack” (Overnight Oats)

Overnight oats have made waves on TikTok due to their convenience and customizable nature. The basic premise involves combining oats, milk (or a plant-based alternative), and various toppings like berries, nuts, and honey in a jar and refrigerating it overnight.

Why It’s Worth Trying:

• Time-Saving: This breakfast option is quick to prepare, making it perfect for busy mornings.
• High in Fiber: Oats are an excellent source of soluble fiber, which promotes heart health and helps manage cholesterol levels.
• Customizable: You can make overnight oats according to your dietary preferences, whether you’re vegan, gluten-free, or looking for a high-protein option.

What Experts Say:

Nutritionist Abby Langer praises overnight oats for their fiber content, which supports digestive health. “This is a great breakfast for those looking to start the day with something filling and nutritious,” she says. “Plus, the combination of fiber and protein can help stabilize blood sugar levels.”

Potential Drawbacks:

• If you overdo the sweeteners (like maple syrup or honey), the calorie content can quickly add up.
• For those sensitive to grains, the fiber content in oats may cause bloating or discomfort.

Verdict: This trend is worth trying if you're looking for a quick, nutrient-dense breakfast. Just be mindful of your portion sizes and toppings to avoid overloading on sugar.

Trend #5: The “Apple Cider Vinegar Detox”

Apple cider vinegar (ACV) is one of TikTok’s oldest nutrition trends, with users touting its detoxifying properties, weight loss benefits, and ability to balance blood sugar levels. Most users drink diluted ACV or incorporate it into their meals.

Why It’s Worth Trying:

• Potential Blood Sugar Regulation: Some studies suggest that ACV can help improve insulin sensitivity and reduce blood sugar spikes after meals.
• Digestive Health: The acetic acid in ACV may promote gut health by increasing stomach acid production and aiding digestion.
• Appetite Suppression: ACV may help reduce appetite, which could assist in weight management.

What Experts Say:

Nutritionist Dr. Sarah McManus acknowledges the potential benefits of apple cider vinegar but cautions against excessive use. “ACV can aid digestion and blood sugar regulation, but it’s not a miracle cure,” she warns. “It’s best used in moderation as part of a balanced diet.”

Potential Drawbacks:

• The acidity of apple cider vinegar can irritate the stomach lining and cause digestive discomfort if consumed in large amounts.
• There is limited evidence supporting claims that ACV directly leads to significant weight loss.

Verdict: Apple cider vinegar is safe in moderation and can be incorporated into a healthy diet. However, it’s not a magic bullet for detoxing or weight loss, so approach with realistic expectations.

Trend #6: The “Coffee and Butter” Craze (Bulletproof Coffee)

Bulletproof coffee—coffee blended with butter and sometimes coconut oil—has gained traction as a high-fat, low-carb alternative to traditional breakfast foods. Proponents claim it boosts energy and mental clarity, especially for those on ketogenic diets.

Why It’s Worth Trying:

• Sustained Energy: The combination of caffeine and healthy fats may provide more sustained energy compared to regular coffee, without the typical crash.
• Appetite Control: The high-fat content in bulletproof coffee may suppress appetite, making it easier to skip breakfast or reduce overall calorie intake.

What Experts Say:

While some nutritionists, like Dr. Mark Hyman, support the idea of adding healthy fats to coffee for sustained energy, others remain skeptical. “Bulletproof coffee is not a balanced meal,” says nutritionist Bethany Thayer. “It can be part of a low-carb lifestyle but lacks the necessary nutrients found in a full breakfast.”

Potential Drawbacks:

• The high calorie and fat content may not be suitable for everyone, especially those looking to lose weight or maintain a balanced diet.
• Consuming bulletproof coffee regularly may lead to nutrient deficiencies if it replaces whole food meals.

Verdict: Bulletproof coffee may be worth trying for those following a low-carb or ketogenic diet, but it’s not a replacement for a well-rounded, nutritious breakfast.

Trend #7: The “TikTok Avocado Toast” Remix

Avocado toast has become a beloved staple of breakfast and brunch menus worldwide, but TikTok has taken it to the next level. The platform has introduced countless variations on the classic dish, ranging from savory toppings to sweet versions, all with unique twists. From adding feta, poached eggs, and even smoked salmon, TikTokers have reimagined avocado toast as a versatile and nutrient-dense meal.

Why It’s Worth Trying:

• Healthy Fats: Avocados are rich in monounsaturated fats, which are great for heart health and reducing inflammation.
• Nutrient-Rich: Aside from healthy fats, avocados also provide fiber, potassium, and vitamins C, E, and K, making them a great addition to any diet.
• Versatility: You can easily customize avocado toast to fit your tastes and nutritional needs by adding toppings like eggs for protein or tomatoes for a boost of antioxidants.

What Experts Say:

Registered dietitian Sarah Hall says, “Avocados are a fantastic source of healthy fats, which promote brain function and improve cholesterol levels. Pairing them with a high-fiber whole grain bread makes for a well-balanced breakfast or snack.” She also highlights the flexibility of avocado toast. “It’s a great canvas for other nutrient-dense ingredients, making it an excellent option for people looking to up their intake of healthy fats and fiber.”

Potential Drawbacks:

• High in Calories: While healthy, avocados are calorie-dense. For those trying to watch their caloric intake, it's essential to be mindful of portion sizes, particularly when adding toppings like eggs or cheese.
• Sodium Content: Depending on the toppings you choose (like feta cheese or smoked salmon), the sodium content can increase. If you're managing hypertension or are salt-sensitive, it's important to monitor these additions.

Verdict: Avocado toast remains a worthy trend to try, especially when customized with nutrient-packed toppings. For a healthier, balanced meal, opt for whole grain bread and avoid overloading on calorie-dense ingredients.

Trend #8: The “Tiktok Protein Ice Cream”

TikTok has seen a surge in the popularity of protein ice cream, with numerous influencers creating and sharing recipes that promise to combine the joy of eating ice cream with the benefits of added protein. Made from protein powder, Greek yogurt, and other healthy ingredients, this ice cream is advertised as a guilt-free alternative to traditional dessert.

Why It’s Worth Trying:

• High Protein Content: Protein ice cream can be a great way to get more protein into your diet, which is essential for muscle recovery, skin health, and overall bodily functions.
• Lower Sugar: Compared to regular ice cream, the protein ice cream typically contains less sugar and fewer calories, making it a more diet-friendly option for those who are watching their intake.
• Customizable: Like many TikTok trends, protein ice cream allows for plenty of customization, from adding your favorite flavors to incorporating superfoods like berries, nuts, or chia seeds.

What Experts Say:

Nutritionist and trainer Rachel Gregory suggests that protein ice cream can be an excellent post-workout treat. “For those who struggle to meet their protein needs, this is a creative way to consume more protein while still satisfying a sweet craving,” she says. “Just be cautious about portion sizes, as the added protein can quickly turn a small treat into a calorie-heavy dessert.”

Potential Drawbacks:

• Overuse of Artificial Sweeteners: Some protein ice cream recipes may contain artificial sweeteners, which can cause digestive discomfort in sensitive individuals. It’s important to read the ingredient labels carefully and opt for recipes that use natural sweeteners when possible.
• Not a Complete Meal: Protein ice cream is a great snack or dessert, but it doesn’t offer a well-rounded meal. It should be enjoyed as part of a balanced diet, not as a replacement for whole foods.

Verdict: Protein ice cream is worth trying for anyone looking for a healthier alternative to traditional ice cream, especially those who need more protein in their diet. However, as with any sweet treat, moderation is key.

Trend #9: The “Cottage Cheese Bowl” Craze

Cottage cheese bowls have taken TikTok by storm as a nutritious, versatile snack. People are getting creative by adding toppings like fruits, nuts, seeds, and even savory ingredients such as tomatoes and avocado to their cottage cheese. This trend has made cottage cheese a beloved snack for those looking for a protein-packed, low-calorie option.

Why It’s Worth Trying:

• High in Protein: Cottage cheese is packed with protein, which helps build and repair tissues, including muscles, and supports immune function.
• Rich in Calcium: It’s also a good source of calcium, which is vital for strong bones and teeth.
• Versatile Toppings: Whether you prefer sweet (berries and honey) or savory (tomatoes, cucumber, and herbs) options, the cottage cheese bowl can be easily tailored to suit your tastes.

What Experts Say:

Registered dietitian Lauren Harris-Pincus notes that cottage cheese is an excellent protein choice. “It’s versatile, quick, and can be eaten as part of a balanced meal or snack. Plus, the protein-to-calorie ratio is high, making it great for weight management,” she says. “You can use it as a base for both sweet and savory dishes, which makes it a great option for anyone looking to add variety to their diet.”

Potential Drawbacks:

• Lactose Sensitivity: If you’re lactose intolerant, cottage cheese may cause digestive discomfort. Opt for lactose-free varieties if needed.
• Sodium Content: Cottage cheese can be high in sodium, which may be a concern for those with high blood pressure or kidney problems.

Verdict: Cottage cheese bowls are a fantastic and adaptable snack, providing protein and calcium while allowing for creativity in the kitchen. If you're not lactose intolerant and can tolerate the sodium content, it's definitely worth trying.

Trend #10: The “Chia Pudding” Trend

Chia pudding has been around for a while but has recently made a massive comeback on TikTok. The simple recipe involves mixing chia seeds with liquid (usually milk or plant-based milk), letting the mixture sit overnight to thicken, and then topping it with fruits, nuts, or granola for added texture.

Why It’s Worth Trying:

• Rich in Omega-3s: Chia seeds are a great plant-based source of omega-3 fatty acids, which support heart health, reduce inflammation, and improve brain function.
• High in Fiber: The fiber content in chia seeds is excellent for digestive health, helping to keep you regular and satisfied longer.
• Easy to Prepare: Chia pudding is simple to make, customizable, and requires no cooking, making it an easy and convenient breakfast or snack option.

What Experts Say:

Nutritionist Sophie Johnson notes that chia pudding is a great option for people looking for a plant-based, high-fiber breakfast. “Chia seeds provide a solid nutritional profile, and when paired with a healthy milk or yogurt, it makes for a balanced meal,” she explains. “You can get creative with the toppings, but the key is using a balanced ratio of chia to liquid.”

Potential Drawbacks:

• Potential Digestive Discomfort: Some people may experience bloating or discomfort when consuming large amounts of chia seeds due to their high fiber content. It’s best to start with small servings and drink plenty of water.
• Overdoing the Toppings: While toppings like granola or dried fruits can be delicious, they can add unnecessary sugar and calories, so it's important to choose them wisely.

Verdict: Chia pudding is an excellent, nutrient-dense trend worth trying, especially if you want a quick and customizable breakfast option. Just be mindful of the portion sizes and toppings.

Conclusion

TikTok has undoubtedly transformed the way we view food and nutrition, with trends often going viral in a matter of hours. While some of these trends offer legitimate health benefits and can be seamlessly incorporated into a balanced diet, others may be overly restrictive or based on questionable claims. As with any viral trend, it’s important to approach TikTok nutrition fads with a discerning eye and a focus on what truly supports your long-term health and well-being.

For example, smoothies, avocado toast, and overnight oats offer real nutritional value when made with wholesome ingredients and balanced portions. On the other hand, trends like the apple cider vinegar detox or excessive reliance on coffee and butter may not be suitable for everyone, and their benefits can often be overstated.

When trying any new food trend, it’s important to listen to your body and make sure it aligns with your personal health goals. Moderation is key, and the best approach is to select trends that complement your existing dietary habits and promote sustainable health. It's also essential to remain cautious of trends that promise rapid weight loss or "miracle cures," as these are often not backed by scientific evidence and could lead to unhealthy practices or nutritional imbalances.

In the end, TikTok can be a valuable tool for discovering new, fun ways to incorporate healthy foods into your diet, but always approach with a critical mind and a focus on balance. With the right approach, TikTok nutrition trends can provide inspiration for healthier, more creative meals.

Q&A Section

Q: Are green smoothies a good source of nutrients?

A: Yes, green smoothies can provide a rich source of vitamins, minerals, and antioxidants, especially if made with leafy greens like spinach and kale. They are a great way to boost your intake of vegetables and fiber.

Q: Is lemon water effective for improving skin health?

A: While lemon water is hydrating and provides vitamin C, there is limited evidence to suggest it alone will drastically improve skin health. Proper hydration and a balanced diet are key for glowing skin.

Q: Can the “Glowing Skin” lemon water trend help with weight loss?

A: Lemon water is unlikely to cause significant weight loss on its own. It may help with hydration and reduce calorie intake if it replaces sugary beverages, but it is not a weight loss miracle.

Q: Is avocado toast a healthy breakfast?

A: Avocado toast can be a healthy breakfast when paired with whole grain bread and nutritious toppings like eggs or tomatoes. It's packed with healthy fats, fiber, and essential vitamins.

Q: Are protein ice creams a healthier alternative to regular ice cream?

A: Protein ice creams can be a healthier option compared to regular ice cream due to their higher protein content and lower sugar levels. However, it's important to watch portion sizes and avoid overindulgence.

Q: Is apple cider vinegar beneficial for detoxing?

A: While apple cider vinegar may offer some digestive benefits, there is little scientific evidence to support its role in detoxing. It's best used in moderation and as part of a balanced diet.

Q: Does the TikTok avocado toast trend help with weight loss?

A: Avocado toast can be part of a balanced, weight-loss-friendly diet, but it should be consumed in moderation. Avocados are calorie-dense, so portion control and choosing healthy toppings are essential.

Q: How much protein should I be getting from protein ice cream?

A: Protein ice cream can be a great source of protein, especially for those who need a post-workout snack. However, it shouldn’t replace whole meals. Aim for around 10-15 grams of protein per serving.

Q: Is chia pudding a good breakfast option?

A: Chia pudding can be a great breakfast option, as it’s rich in fiber and omega-3s. Just be mindful of toppings like granola, which can add extra sugar and calories.

Q: How do I know if a TikTok nutrition trend is worth trying?

A: Look for trends that are based on whole, nutrient-dense foods and supported by science. Avoid trends that promise rapid weight loss or extreme results without solid evidence. Always consider your own health needs and consult with a healthcare professional if unsure.