In today’s digital world, social media is flooded with nutrition advice, tips, and trends that claim to help you lose weight, boost energy, or improve overall health. But with so much information out there, it can be challenging to determine which sources are trustworthy. Unfortunately, not all “nutrition experts” on social media have the qualifications or knowledge to give accurate advice, and following poor advice can lead to confusion or even harm.
Here are six major red flags to watch out for when navigating social media for nutrition information.
- Lack of Credentials or Weak Credentials
One of the first things to look for when assessing nutrition information is the credentials of the person giving the advice. In the U.S., a Registered Dietitian (RD) or Registered Dietitian Nutritionist (RDN) is specifically educated and licensed to provide reliable nutrition guidance. They undergo rigorous education and training, including a bachelor’s degree focused on nutrition, a master’s degree (as of 2024), supervised practice, and national exams.
Be cautious of vague titles like “nutritionist,” “nutrition coach,” or “nutrition expert” unless these are accompanied by the RD or RDN credentials. Unlike the title “dietitian,” terms like “nutritionist” aren’t regulated and can often be used by individuals without formal nutrition education or training. Oftentimes, those without formal nutrition training and proper credentials can give untrustworthy, inaccurate, or oversimplified nutrition advice, such as summing up nutrition to “calories in vs calories out” which lacks nuance and doesn’t take into account that nutrition is very individualized. Always check if the person has legitimate credentials before trusting their advice.
- Claims About “Detoxing” the Body or Doing a Cleanse
Be wary of anyone who promotes detox diets, cleanses, or specific foods that claim to “detox” the body. The idea that you need to detox your body to be healthy or lose weight is a myth. The human body already has its own detoxification systems: the liver and kidneys. They function to efficiently remove waste products and toxic metabolic byproducts without any need for detox teas or juices.
Most detox products, like teas, actually act as laxatives that lead to water weight loss, not actual fat loss or toxin removal. Juice cleanses, in particular, lack essential nutrients like fiber, protein, and fats, which are necessary for a balanced diet and sustained energy. Legitimate nutrition professionals know that focusing on a balanced diet is far more important and that there is no science-backed “detox” diet or product.
- Selling Products or Supplements
If a social media influencer’s advice ends with a product pitch, such as a supplement, it’s worth pausing to consider their motivations. Many influencers earn money by promoting products, which may lead them to make exaggerated or inaccurate claims to increase sales. Often, these products have little scientific support and are likely unnecessary. Reliable nutrition information should be based on credible evidence and isn’t motivated by selling you a product.
- Makes Claims Without Sufficient Credible Evidence to Support
It is automatically suspicious if someone makes a nutrition claim, especially a bold one, if they fail to support it with science-backed evidence such as review articles and research studies. They may use a slew of complex words and buzz words to make it appear that they know what they are talking about, but that doesn’t automatically mean they are trustworthy. Even if someone provides some sort of evidence, it’s still important to be wary and do your own research before you take anyone’s advice to heart if they are making a bold new claim. Not all research is credible, such as if the sample size is small, if the results have not been replicated in other research, or if the research has been cherry picked to support someone’s claim if in reality the research is mixed.
- Judgmental or Exclusive Content
Nutrition is individualized and varies widely from person to person. A red flag is when someone’s content appears overly judgmental, focuses solely on their personal experience, or lacks inclusivity. Everyone has their own background that shapes how nutrition plays into their food choices and diet, including health conditions, allergies/intolerances, beliefs, values, time, and all their social determinants of health. A nutrition professional should never advocate for only a certain way of eating when in reality, not everyone can follow that way. An example would be if someone claims that you need to only buy fresh organic produce instead of canned, frozen, and non-organic produce. This is exclusive to many people such as those who can’t afford fresh organic produce or don’t have time to keep fresh produce on hand rather than the longer lasting frozen and canned options.
If you see nutrition advice online that seems non-inclusive or even judgmental of different ways of eating, it can be a sign of an inexperienced or narrow-minded perspective. Good nutrition advice should be adaptable, inclusive, and respectful of different diets, food preferences, and lifestyles. Avoid sources that make you feel judged for your choices or fail to offer options for different needs and preferences.
- Demonizing Specific Foods or Food Groups
Lastly, be cautious of influencers who label certain foods as “toxic,” “junk”, “unnatural”, or being full of “chemicals” and recommend avoiding them without sound reasoning. They use these buzzwords to scare you even though they don’t really mean anything. This type of content often promotes restrictive and unbalanced diets, which can lead to poor relationships with food. For example, there are many videos circling around online currently where someone claiming to be a nutrition professional holds up a food item that they claim to be bad in a grocery store and tell you to avoid it altogether, often using those big buzzwords mentioned earlier in this point. People who make content like this lack balanced perspectives on nutrition and likely aren’t dietitians.
Instead of focusing on what to avoid, credible nutrition advice emphasizes the benefits of a balanced, varied diet that includes all food groups in moderation. Demonizing specific foods can create unnecessary fear and anxiety around eating. Good nutrition guidance often focuses on what you can add to your diet to maximize nutrition rather than what you should restrict and take away.
Conclusion
Social media can be a great place to find recipes, fitness motivation, and general nutrition tips, but it’s crucial to be discerning. Look out for these six red flags to help you separate credible information from misleading advice. When in doubt, always consider seeking guidance from a registered dietitian or trusted health professional who has the education and expertise to support your health journey safely and effectively, and can tailor their guidance to be individualized for your specific needs.
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This article was written by Alyssa Coscino, nutrition intern. Fact checked by Allison Tallman RD.