Whether it’s the diet fad of the hour like fibermaxxing or longstanding diets like low-carb Keto, there’s no shortage of nutrition trends encouraged online.
How do you navigate it all and what voices do you trust?
Be Careful What Advice You Follow
Social media is often the first place people look for advice because it gives us answers quickly, according to Alexa Chapman, registered dietitian at the Avera Cancer Institute in Sioux Falls.
“Unfortunately, the answers we find on social media are not always accurate or safe,” Chapman said.
Jessica Muth, RD, outpatient dietitian at the Avera Cancer Institute, cautioned against taking nutrition advice from social media without questioning its validity.
“I see social media having a big influence on people’s decisions,” Muth said. “When my patients come in, they’re asking questions that are influenced heavily by things that they’re seeing online — things that they’re Googling or seeing on social media that may or may not be evidence-based.”
The dangers of following online diet advice without vetting it include:
- Unnecessarily restricting specific food groups you need
- Deficiencies in important nutrients like fiber, protein, healthy fats, vitamins and minerals
- The development of chronic health conditions due to nutrient deficiencies
- Disordered eating
- Overconsumption of certain food groups or nutrients
Social Media Diet Fads Can Promote Disordered Eating
Social media diet circles commonly promote diets for weight loss or diets to prevent and treat chronic conditions, which may lead to an unhealthy fixation on weight, according to Chapman. Restrictive and unsustainable online diets can lead to an unhealthy relationship with food and the development of disordered eating.
Disordered eating might look like:
- Skipping meals
- Using weight-loss medication unnecessarily
- Fasting (in cases when not recommended by a doctor)
- Eliminating whole categories of food (when not required for an allergy or health condition)
- Replacing meals with juice or shakes
- Binge eating
What is the Right Diet for Me?
While diet trends are often presented as good for everyone, some suggestions can be harmful to your health, depending on your individual needs and lifestyle. For example, eating more fiber is generally recommended for all individuals, but fasting or following a carb-restricting diet may be dangerous for pregnant women.
“It is important to understand that what may be beneficial for one individual may not be for others, especially those taking medications or those with existing chronic health conditions,” Chapman said.
To combat disinformation, dietitians work with patients to sort through that information and figure out what’s safe and appropriate.
Chapman’s advice when you come across advice online: ask your doctor or registered dietitian.
Your primary care provider or a dietitian can advise you about any specific recommendations shared online that you may be interested in pursuing and steer you toward the dietary guidelines that best serve you.
Who is Most Likely to Follow Social Media Diets?
A large variety of individuals seek diet advice online, so no one population is necessarily more likely to be influenced than others, according to Chapman.
“Some of my younger patients are very health conscious, and some are not,” said Muth. “I also have patients in their 80s who are more health conscious than I could ever hope to be, so there’s the full gamut.”
Because everyone is susceptible to influence, it’s important that all social media users think critically about the diet advice they see online and encourage their loved ones to do the same.
Benefits of Online Diet and Lifestyle Influencers
The videos and food diaries shared online by diet and lifestyle influencers aren’t all bad.
When approached the right way, online diet sources can provide:
- A sense of community
- Accountability for people with shared goals or health conditions
- New recipes and healthy food ideas
- Lifestyle tips for those with limited resources and time
“Seeing someone working toward a healthier lifestyle may motivate individuals to make healthy changes in their own lives,” said Chapman.
The key is looking to online sources for motivation and community rather than using their examples as personal how-to guides.
Talk with your primary provider if you are considering a new diet or are interested in working with a dietitian.
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