New knowledge and ongoing advances in nutrition science converge with our perennial
quest for enhanced health and well-being. At the start of every year, we see predictions
about emerging nutrition trends and projections about those that are growing strongly. While
these trends may offer promising pathways to improved wellness for some people, it’s
important to recognise the complexity of individual nutrition needs and find out if there are
any potential risks before jumping on a bandwagon.
We take a closer look at six nutrition trends that are likely to become more dominant in 2024
with insights and tips from Registered Dietitians spokespeople for ADSA, (Association
for Dietetics in South Africa).
Trend 1 - Demystifying Intermittent Fasting
Intermittent fasting, which is rooted in ancient practices, has seen a resurgence in popularity
for both weight loss and general health benefits. This involves periodic fasting from 8 to 16
hours without food or drink to prompt the body to switch from carbohydrate to fat
utilization for energy.
Registered ietitian, Carmen Basson says, “While intermittent fasting can lead to short-term
weight loss, at just 3 to 8%, its efficacy is comparable to other diet restriction methods.
Potential benefits may include changes in appetite hormones, particularly leptin reduction,
which may aid those with overweight and obesity. There is research to show that intermittent
fasting may be beneficial for those individuals living with Type 2 diabetes as it helps to
improve blood sugar control. However, the practice doesn't appear superior to other
methods for reducing heart disease risk factors.”
One of the pitfalls of intermittent fasting can be the tendency to binge on unhealthy foods
during the eating window and care must be taken to consume good quality, nutrient-dense
meals and snacks. Another concern is where the weight loss due to intermittent fasting
comes from. Carmen explains, “All types of intermittent fasting regimes have been shown to
help people consume less energy which in turn creates an energy deficit. However, if the
weight loss you experience comes from a reduction in muscle mass, this may lead to a
slower metabolism which can cause a weight plateau and make further weight loss harder.
The lower muscle mass may also interfere with strength and stamina resulting in
unsatisfying gym, exercise, or sports sessions. We ideally want to be losing weight from our
fat stores instead. What tends to be important here is pairing intermittent fasting with
adequate training programmes, to ensure that muscle mass is maintained.”
Carmen’s intermittent fasting focus for 2024:
“Be careful of jumping from one weight loss trend to the next, as this can trigger or
exacerbate a poor relationship with food and with your body. In the longer-term, severe diet
restriction regimes, such as intermittent fasting may lead to disordered eating for some. This
is why consulting a medical professional or dietitian before committing to such
diets, is the safest approach. The focus should be on your health, then your weight loss
goals will follow.
A number on a scale is not the only indicator of health or happiness.”
Trend 2 – Exploring eating for mental health
In our fast-paced world, the pursuit of a balanced and fulfilling life has led many to explore
unconventional paths, including the relationship between nutrition and mental well-being.
Registered Dietitian Elske Rich sheds light on the rising trend of ‘eating for mental health’,
emphasizing the impact of diet on emotional well-being. She says, “A balanced lifestyle
should not only include regular exercise but also be rich in nutritious food that has a positive
outcome on mental health. Eating for mental health is reaching new heights as the link
between what you eat and how this happy hormones in the body is
more popular. Your gut health, where most of these happy hormones are produced, is
directly linked to your mood and is affected by what you eat.”
Eating for mental health includes vitamin D-rich foods, wholegrains, fruits and vegetables
and unsaturated fats like omega 3 fatty acids as research shown that these foods may
have a positive impact on our mood and mental health. Elske advises, “We have to think
about how we can add these foods to each meal by making practical food swops, such as
choosing wholegrains over refined ones and changing out saturated fats like coconut oil or
butter for olive or canola oil, which are unsaturated fats. Examples of vitamin D rich foods
include tanned mushrooms (achieved by exposing edible mushrooms to sunlight for 10
minutes prior to cooking) and eggs. In addition, omega 3 fatty acids can be included in your
diet by regularly consuming fish and nuts.”
Elske’s eating for mental health focus for 2024:
“Dietary changes are not a substitute for seeking mental healthcare when you need
professional support. People can be under the misapprehension that eating for mental
health can make a difference overnight. As with any new lifestyle change it takes
consistency and working at it every day. Getting your mental health and emotional well-being
to an optimum level, will take some time and adaptations. Overall, there are fortunately, no
downsides to this trend and over the long-term taking up eating for mental health is worth the
commitment.”
Trend 3 - Unpacking the highly processed food debate
Last year, new studies emerged to challenge the conventional wisdom of avoiding highly and
ultra-processed foods, suggesting they might not pose significant health risks. Registered
Dietitian and ADSA Spokesperson Kgadi Moabelo acknowledges that registered dietitians
and nutritionists express diverse views with some arguing that moderation is key, while
other emphasise ongoing avoidance of these foods.
She says, “Despite recent, conflicting studies, most experts agree that prioritizing whole
foods remains a foundation for a healthy diet. There have been widespread efforts by food
manufacturers to reduce the amounts of certain ingredients such as sugar and salt in highly
or ultra-processed foods, but these foods can still pose health risks. The inclusion of artificial
additives, preservatives, and low-nutrient-density ingredients remains a concern. These
processed foods often lack essential nutrients and the fibre found in whole foods, potentially
contributing to issues like overconsumption, weight gain, and potential long-term health
problems.”contributing to issues like overconsumption, weight gain, and potential long-term health
problems.”
Kgadi’s resolve on the highly processed foods debate for 2024:
“There is currently no consensus when it comes to highly and ultra processed foods. It’s
important to note that the rise of plant-based eating introduces a new dimension to the
processed food debate. Dietitians highlight that not all plant-based options are created
equal. Highly processed plant-based foods, laden with additives and lacking in nutritional
value, are still considered less healthy. Emphasizing whole, minimally processed plant foods
remains a key tenet for those pursuing plant-based diets.”
Trend 4 – Embracing plant-based eating
Carmen says, “It’s important to note that the movement towards more plant-based eating
doesn’t imply vegetarianism or veganism. It simply means eating more foods derived from
plants. When it comes to nutrition trends, there are often pitfalls and concerns, but the plant-
based eating trend is one that widely championed by dietitians. I mean what’s not to love?
This is a healthy, sustainable way of eating, and ensures that you are still consuming all food
groups, if you prioritise plant-based whole foods while eating moderate quantities of other
foods.”
We’ve all heard of the importance of getting our ‘5-a-day’ when it comes to the consumption
of vegetables and fruits. Carmen notes that this can be a good place to start — but it may be
an outdated concept as it doesn’t consider the 40 trillion microbes living in our gut, which all
need different types of plant foods to flourish. Carmen says, “I have been following Dr
Megan Rossi and her focus on dietary diversity as each type of beneficial gut bacteria
performs a different job inside of our gut, and each likes a different type of plant food. She
and her team have come up with this amazing system to rather aim for 30 plant points a
week which translates the science of plant diversity, into a plant points system. This is
essentially a fun, useful way to tally up your different plants consumed across the week to
give you a score. Each plant type counts as 1 point, while herbs and spices count as ¼
points. This helps to support gut biome diversity which in turn leads to increased immune
cells, increases resilience to infections, strengthens the gut barrier, improves mental health
and balances blood glucose.”
Carmen’s plant-based eating focus for 2024:
“Make a commitment to a simple change such as meatless Monday’s. These can be tasty
meals that include legumes such as lentils, baked beans, chickpeas or butter beans. If this
is a little extreme for you, start with dishes containing small portions of fish or even chicken
to reduce your red meat intake. You will find that mushrooms and brinjals make excellent
meat substitutes for numerous meal and sauce recipes. Make a habit to choose higher fibre
whole grains, which means looking at the food product label and choosing options with
greater than 6 grams of fibre per 100g of a product. Eat plenty of vegetables and fruits. This
can be achieved by making vegetables and salads the basis of each meal and include fruits
as well as nuts as snacks.”
Trend 5 - Approaching routine probiotic supplementation with caution
In 2023, the intensity of focus on gut health was amplified across social media channels.
TikTok-type ‘gut health gurus’ gained millions of followers offering dubious advice on treating
gastrointestinal issues with everything from green juices to olive oil. For those looking for
solutions and improved gut health, routinely supplementing with convenient and accessible
probiotic products has become part of their striving for wellness. Elske says, “The claimed
benefits of probiotic use may include improved gut health, mental well-being and a boost to
the immune system response which has become important to many in the aftermath of
COVID-19. However, it is important to note that more research is needed on the
mechanisms at play in the body when it comes to consumed probiotics and intestinal
immune cells.”
Probiotic supplementation is traditionally prescribed by medical practitioners as an acute
measure to protect the vulnerable immune systems of children and the elderly or in the case
of antibiotic use which can negatively impact the gut biome. Elske points out that the current
trend to self-medicate probiotic supplements daily is unlikely to lead to overconsumption, but
routine use may cause side effects such as uncomfortable bloating and nausea.
Elske’s probiotic supplementation focus for 2024:
“It’s important to know that probiotic supplements are not strictly regulated leading to
variations in quality and potency. Routine probiotic supplementation can be pricey, hiking up
your monthly budget when the efficacy is actually uncertain. You may get better results
using probiotics to balance gut health by focusing on consuming quality foods and drinks
that include identified probiotic strains. Yoghurt, buttermilk, kefir, sauerkraut, kimchi, miso,
kombucha and some cheeses contain probiotics that are part of the fermentation process,
and these can be included in a healthy eating regime.”
Trend 6 – Incorporating healthy snacking
Healthy snacking has emerged as a significant trend that is sure to gain momentum in 2024.
Registered dietitians attribute this surge to the growing awareness of the importance of
balanced, regular eating habits for sustained energy levels, improved metabolism, and
overall well-being. The trend reflects a shift away from the traditional three-meal structure
toward more frequent, smaller, and nutrient-dense snacks.
Kgadi says, “The healthy snacking trend is in line with the movement towards more mindful
eating, holding an awareness of when you are satisfied and making portion control easier. It
doesn’t necessarily help to reduce meal planning and food preparation time and effort as you
still need to make sure you have sufficient healthy snacks on hand so that you can avoid
grabbing convenience options when you find you are hungry.”
Experts are divided as to whether multiple small snacks are better for overall health than
three square meals a day, and there’s no research yet that suggests that replacing meals
with healthy snacking aids in sustainable weight loss.
Kgadi’s tips for trying out healthy snacking in 2024:
“The healthy snacking trend may suit some with busy, on the go lifestyles but it can be
challenging to ensure that your eating is balanced, and portion controlled. It’s important that
your snacks include a variety of foods to meet your protein, healthy fat, energy and
micronutrient needs. For example, a boiled egg, carrot sticks and a small portion of nuts can
be a sufficient snack. Keep well hydrated by drinking plenty of water between your snacking.
It can help to keep a snack food diary to keep track of your daily food consumption.”
Navigating these nutrition trends requires a balanced approach, focusing on whole foods,
and personalized dietary choices. Staying informed and making conscious decisions can
contribute to long-term health and well-being.
To find a registered dietitian in your area, visit www.adsa.org.za.