Nutrition trends for 2026: what the experts say

The same thing every year

In January the year's nutrition trends arrive. Most are noise. Marketing. The same idea with a new name. Some are outright lies dressed up as science.

But not all. There are things that research confirms year after year that deserve your attention. Here we separate one from the other, without selling you anything.

Trends that are noise in 2026

Superfood obsession: goji, acai, moringa and the rest. None of these are miracle foods. They're not bad, but they're not superior to carrots, apples or lentils at a fraction of the price.

Detox juice cleanses: your liver and kidneys detoxify your body continuously. A week of juice doesn't give your liver a rest. It gives you a protein deficit and a false feeling of purification.

Eliminating entire food groups without medical reason: gluten, lactose, carbohydrates. These have a place for people with genuine intolerances or specific medical needs. For everyone else it's unnecessary complexity.

Trends supported by evidence

The gut microbiome's central role: research confirms year after year the connection between the gut microbiome and immune function, mental health and weight control. Include fermented foods (yoghurt, kefir, kimchi) and prebiotic fibres (onion, garlic, leeks, bananas).

Personalised nutrition: there is no universal diet. Glycaemic response to the same food varies dramatically between individuals. What works for one person doesn't work for another. Experiment with what gives you energy and stability.

Protein-sufficient diet: particularly relevant for people over 40 and for anyone who trains. 1.6-2 grams of protein per kilo is supported by solid research for muscle mass and body composition.

Chronobiology: when you eat is almost as important as what you eat. Heavier meals earlier in the day and lighter ones in the evening follow the body's natural rhythm and improve both metabolism and sleep.

The simple advice

Eat real food, mostly plants, not too much. Prioritise protein. Sleep enough. Move. Everything else is details.