Brandi Muilenburg is an integrative and functional nutritionist specializing in autoimmune health, gut health, personalized nutrition, and Mediterranean diet. She is the founder of Functionally Autoimmune and Cesira Olio D'Oliva. Brandi is a certified olive oil sommelier and the host of the Functionally Autoimmune podcast.
In a world inundated with ever-changing nutrition trends, from superfoods to elimination diets, consumers must navigate the landscape with clarity. This article will critically assess five ways to separate popular nutrition trends, examining the science behind them, their effectiveness, and the potential pitfalls of following trends without question.
1. Importance of informed choices
Making informed nutritional choices is crucial to overall health and well-being. By making informed decisions now, individuals can set the stage for healthier aging and reduce the risk of developing nutrition-related health issues later in life. Awareness of which foods provide essential vitamins and minerals enables you to meet your body's nutritional needs, supporting functions such as immunity, bone health, and cognitive function.
Recognizing fads
Identifying fads in nutrition can be challenging, especially given the overwhelming amount of information available through various media channels. Today’s nutritional landscape is flooded with social media influencers who often promote specific diets, claiming they hold the secret to rapid weight loss or significant muscle gain. These claims can be captivating and even tempting, leading many people to jump on the latest bandwagon in hopes of achieving their desired body goals quickly.
Fad diets often focus on short-term results rather than sustainable, long-term health benefits. They may promise quick fixes, but these promises often overlook the fundamental truth that everyone’s body is unique. Each person has their own metabolic rate, genetic background, lifestyle factors, health conditions, and nutritional needs. What works spectacularly for one individual may not have the same effect or could even be detrimental for another.
Restrictive diets
Restricting diet too much can result in an imbalance that affects overall health, energy levels, and well-being. It’s essential to adopt a more personalized approach to nutrition, one that considers individual differences and promotes a balanced intake of essential nutrients. Nutrient deficiencies can occur when entire food groups are left out of the diet, creating an imbalanced microbiome.
Restrictive diets may have a place for individuals with chronic illnesses that require a change in dietary patterns for treatment or due to certain medications. Food allergies may also necessitate the removal of specific food groups and should be taken seriously. These types of restrictions should be determined with the help of a medical provider and, in many cases, can be short-term.
2. Professional perspective
Understanding current research related to health and nutrition can serve as a guide in making personal choices. It is important to consult with a nutritionist or medical provider when making major changes to your diet. Many tests are now available to determine your body's individual needs and provide tailored recommendations.
Personalized nutrition
The concept of personalized nutrition is gaining traction as more people seek dietary recommendations tailored to their unique genetic makeup, lifestyle, and health conditions. Research in nutrigenomics suggests that individuals metabolize and respond to nutrients differently based on their genetic profiles. The American Journal of Clinical Nutrition has published studies showing that personalized dietary interventions can lead to better health outcomes, such as improved weight management and metabolic health.
Mindful eating
Mindful eating is a growing recommendation that focuses on fostering a better relationship with food. It encourages individuals to pay attention to their hunger signals, savor the flavors, and appreciate the eating experience without distractions. Research has shown that mindful eating practices can help reduce binge eating, improve emotional regulation related to food, and promote healthier eating habits overall. This approach is increasingly applied in weight management programs and is recognized for its mental health benefits.
Eating for your gut
Eating for your gut health focuses on nourishing the microbiome, the community of bacteria and other microorganisms that reside in our digestive tract. Including plenty of fruits, vegetables, whole grains, legumes, nuts, and seeds in your diet is essential. Fiber acts as a prebiotic, providing food for beneficial gut bacteria. Foods like oats, berries, lentils, and chia seeds are excellent sources of soluble and insoluble fiber. Gut health testing is widely available and can provide a personalized view of your gut needs.
3. Credible sources or misleading trends
When navigating the world of nutrition information, distinguishing credible sources from misleading trends is crucial. Nutrition science is continually evolving, and what may have been considered valid recommendations a few years ago can change with new research. Regularly check reputable sources for updated guidelines and recommendations, and remain skeptical of social media trends.
Evaluate the evidence
Be cautious of information that relies on anecdotal evidence or personal testimonials. While individual experiences can be valuable, they are not a substitute for scientific research. Look for comprehensive studies with controls, large sample sizes, and reproducible results. It is important to remember that nutritional advice does not work for everyone and should be personalized to your specific needs. Be aware of potential biases, especially if the information is being promoted by brands or companies selling products. Look for transparency about funding sources or affiliations that may influence the content.
Check your sources
Reliable nutrition information typically comes from respected organizations, academic institutions, or qualified professionals. Verify the credentials of the author or organization behind the information, and look for publications from established health organizations. Articles based on peer-reviewed studies provide a level of credibility, as they have been evaluated by experts in the field. Check for references to research studies published in reputable journals, and ensure that the claims made are supported by scientific evidence. Discuss your nutritional concerns with your nutritionist or functional medicine provider for a more personalized approach.
Be cautious of fads
Many trends in nutrition can be flashy but lack scientific backing. If a diet promises rapid weight loss or miraculous health benefits without any downside, it's likely too good to be true. Look for balanced approaches that consider long-term health rather than quick fixes. Terms like "miracle," "detox," "clean," and "superfood" can often be red flags. While some foods have health benefits, claims that sound exaggerated or sensational are often misleading. Focus on balanced, whole-food approaches rather than overly marketed products.
4. Focus on longevity
Short-lived fads frequently arise and fade quickly, often driven by trends or popular media. Genuine health insights tend to have a proven track record over time and are adaptable to evolving understandings of nutrition and wellness. If a trend seems new and untested, it might be worth questioning its credibility.
Mediterranean diet and lifestyle
Instead of concentrating on specific foods or quick-fix solutions, genuine health insights typically promote overall dietary patterns and lifestyle changes. Look for approaches that emphasize balance, variety, moderation, and sustainability rather than extreme restrictions. The Mediterranean diet has been voted the best diet for five years in a row. The reason this diet is so highly recommended is that it focuses on natural whole foods and incorporates lifestyle factors. This promotes longevity and long-term nutritional change for good health. This pattern emphasizes whole grains, fruits, vegetables, legumes, nuts, seeds, and healthy fats such as olive oil. It includes moderate consumption of fish and poultry, while red meat and sweets are consumed sparingly. Research shows that the Mediterranean diet is associated with a reduced risk of cardiovascular disease, stroke, and certain cancers, as well as improved brain health.
Prevention
Dietary patterns play a crucial role in the prevention of chronic diseases. By adopting these dietary patterns, individuals can take proactive steps toward preventing chronic diseases and enhancing overall health. The Mediterranean diet is one such pattern that focuses on lifelong prevention and health. Many preventative procedures are available, such as blood testing, gut testing, genetic testing, and more. Preventive procedures are essential for maintaining health and reducing the risk of developing chronic diseases. Routine screenings can help detect potential health issues early, when they are often more manageable. These may include blood pressure checks, cholesterol assessments, diabetes screenings, cancer screenings (such as mammograms and colonoscopies), and dental check-ups. Engaging in healthy lifestyle changes can significantly reduce the risk of chronic diseases. This includes maintaining a balanced diet rich in fruits, vegetables, whole grains, and lean proteins, as well as regular physical activity, achieving a healthy weight, and eliminating tobacco use.
Longevity and aging
For individuals with existing health conditions (like diabetes, hypertension, or asthma), effective management plans, including regular monitoring and medication adherence, can help prevent complications and improve quality of life. Longevity and the aging process are complex topics influenced by a combination of genetics, lifestyle choices, and environmental factors. A nutritious diet plays a vital role in promoting longevity, along with engaging in regular exercise. This is crucial for maintaining muscle mass, cardiovascular health, and overall physical fitness. Staying well-hydrated is essential for maintaining bodily functions and supporting overall health. Drinking adequate amounts of water daily helps with digestion, skin health, and energy levels, all of which contribute to longevity. By adopting these lifestyle habits and making informed choices, individuals can promote healthy aging and enhance their chances of a longer, healthier life.
5. Invest in support
Allocate your budget towards purchasing high-quality, whole foods. This includes fresh fruits, vegetables, whole grains, lean proteins, and healthy fats. Prioritizing organic or locally sourced options can also enhance the quality of your diet and support local farmers. Investing in nutritional support is crucial for maintaining overall health and preventing chronic diseases.
Sustainable practices
Invest in sustainable eating practices that prioritize healthy foods and reduce food waste. This not only supports personal health but also positively impacts the environment. Investing in regular health check-ups, including nutritional assessments, can help monitor your progress and make necessary adjustments to your dietary plan. Some workplaces, gyms, or wellness centers offer nutritional support programs, workshops, or group sessions. Participating in these programs can provide motivation, accountability, and community support for your health journey. Functional health clinics often offer classes, testing, and support throughout your journey.
Enroll in courses
Consider investing time in nutrition education through classes, workshops, or online resources. Understanding nutrition labels, cooking techniques, and food preparation can empower you to make healthier choices and develop cooking skills. Connect with a nutritionist to help set up a personalized plan. You can also consider participating in a CSA program that provides fresh, seasonal produce from local farms. This not only supports local agriculture but also ensures access to fresh, nutritious foods. Cooking classes can also be a good way to improve your skills and teach you new techniques in the kitchen.
Seek mentorship and coaching
Seek mentors or coaches who are experts in health and nutrition. A positive role model or coach can help keep you on track and motivate you to make the changes you desire. Many people resist getting support in nutritional changes, but it can be one of the most beneficial aspects of your success. Personalized nutrition takes time and effort but is worth the hard work for lasting change. Reach out today for advice regarding your personal health goals.
Brandi Muilenburg, Functional and Integrative Nutritionist
Brandi Muilenburg is well-known for her work in personalized nutrition utilizing the Mediterranean diet. Her personal healing journey with Hashimoto led her to dedicate her life to helping others through research-based personalized nutrition. She founded Functionally Autoimmune, the home of the Gut Health Academy and personalized nutrition resources with a mission to help others live healthy lives. Brandi also founded Cesira Olio D'Oliva, a high-quality, sustainable Italian olive oil brand, to teach others the health powers of this ancient ingredient. Her mission: Everyone deserves to be healthy.
