Each January brings a wave of diet predictions—some backed by science, others fueled by social media hype. So how have you learnt which tendencies are literally price your consideration?
We requested MyFitnessPal’s group of registered dietitians to share their insider tackle what’s coming in 2026. These are the specialists who assessment meals knowledge, analyze diet analysis, and see firsthand what’s resonating with actual individuals making an attempt to eat higher. Right here’s what they’re predicting—and what they’d skip.
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Greatest and Worst Developments of 2025
Earlier than we glance forward, let’s acknowledge what 2025 received proper—and mistaken.
The Greatest: Fibermaxxing
The clear winner amongst our dietitians? The rise of fiber consciousness. “I’m a agency believer that fiber is your pal, and any alternative to shine a highlight on this vital nutrient that many people don’t get sufficient of is vital,” says Melissa Jaeger, RD, LD, MyFitnessPal’s Head of Diet. Stephanie Saletta, Senior Lead Diet Scientist, agrees: “We like to see fiber getting the love and a spotlight that it deserves!”
The caveat? Each specialists emphasize going sluggish. Ramping up fiber too shortly may cause bloating and discomfort, so gradual will increase (plus loads of water) are key. (1)
A Smarter Deal with Protein
A number of dietitians additionally praised the elevated consideration on protein, notably for preserving muscle mass. “With the rise of weight reduction medicines, protein has been within the highlight with the main focus being to protect muscle mass in a caloric deficit,” notes Joanna Gregg, MS, RD, Meals Information Curator. Lauren Cuda, MS, RD, CSP, LD, provides that “a better give attention to protein” that features stability with high quality carbs and wholesome fat was among the best developments of the yr. (2)
The Worst: Soiled Soda, Dry-Scooping, and Excessive Diets
Not every little thing that trended deserved the eye. Jaeger calls out soiled soda—soda blended with flavored syrups and creamers—as a pattern that “can add as much as loads of energy in a short time” whereas packing in added sugars and fat we should always restrict.
After which there’s “dry scooping,” the observe of consuming protein powder instantly in its dry kind—actually scooping it into their mouth and swallowing it with out mixing it with water or any liquid first. Saletta flags dry-scooping as “disagreeable and pointless.”
In the meantime, Gregg factors to the carnivore weight loss program as “not sustainable and missing in fiber and plenty of different vital vitamins.” Cuda provides that utilizing beef tallow, one other ingredient trending on social media, as an on a regular basis cooking fats is problematic because of its excessive saturated fats content material.
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Developments That Will Outline 2026
Primarily based on our dietitians’ predictions, listed below are the diet tendencies almost definitely to form the yr forward.
Fiber Takes Heart Stage
The dietitians predict fiber will probably be a significant focus in 2026. “I consider that fiber is turning into the brand new protein and can emerge as a broader pattern,” says Jaeger. Saletta expects to see “fiber discover its manner into extra merchandise, like drinks, snacks, and frozen meals” together with “extra viral recipes and hacks for getting extra fiber via fruits, greens, beans, oats, and seeds.”
Cuda anticipates each “extra fiber-fortified choices and sensible, food-first methods (beans, greens, complete grains, nuts, and seeds) aimed toward higher digestion, satiety, and metabolic well being.” The connection to intestine well being analysis is driving this curiosity. As scientists be taught extra in regards to the gut-brain axis, customers are more and more inquisitive about how fiber impacts extra than simply digestion. (3)
Protein Stays Sturdy (With a Plant-Primarily based Twist)
Protein isn’t going wherever. “The protein obsession will seemingly dwell on,” says Jaeger, pointing to the continued rise of GLP-1 medicines and the proliferation of protein-enhanced merchandise from espresso add-ons to protein pretzels and popcorn.
However count on a shift in sources. Jaeger predicts “a better emphasis on plant-based protein sources resembling beans,” pushed partly by rising animal protein costs.
Saletta hopes 2026 brings a give attention to stability: “Sure protein, but in addition the correct amount of protein alongside all the opposite vital vitamins and meals we want.” Gregg emphasizes that the main focus ought to stay on complete meals sources: “Suppose lean meats, low-fat dairy, nuts and legumes versus protein chips and bars.”
GLP-1 Medicines Form Meals Selections
The affect of GLP-1 weight reduction medicines on consuming patterns is not possible to disregard. A number of dietitians notice that these medicines are driving demand for higher-protein, smaller-portion meals.
Cuda predicts “a wave of ‘GLP-1-friendly’ meals marketed to customers utilizing these medicines,” however warns that “this time period isn’t standardized.” Her recommendation: develop label literacy and take into account working with a registered dietitian to interpret these claims in your particular person wants.
Saletta provides that we’ll see continued curiosity in protein and fiber “particularly as extra individuals attempt GLP-1s (and are available off of them and wish to protect their progress).”
Beans and Funds-Pleasant Consuming
With meals prices rising globally, budget-conscious protein sources are having a second. “Beans might need an additional particular second for costing lower than different protein/fiber choices,” predicts Saletta.
Jaeger agrees that beans are a standout: “Not solely are beans an economical supply of protein as we proceed to see the value of animal-based protein sources rise within the grocery retailer, however additionally they comprise fiber and precious vitamins that provide many well being advantages.” (4)
This aligns with broader curiosity in canned and shelf-stable meals. Gregg notes that whereas the obsession with tinned fish might fade, “the main focus of utilizing canned and processed meals (suppose canned beans and high-protein dairy) as part of a nutritious diet will stay.”
Personalised Diet Goes Mainstream
A number of dietitians predict that customized diet will proceed increasing. “From meals logging to wearables and AI developments, customers have entry to instruments that may shed vital gentle on their present habits,” says Jaeger. “Unlocking perception into their very own weight loss program by leveraging these instruments will probably be key in supporting the event of their customized diet plan.”
Gregg agrees. “With the rise in AI, I believe customized diet assisted by AI will seemingly emerge as a pattern quickly,” she says.
Creatine Past the Health club
An under-the-radar pattern to observe: creatine supplementation transferring past athletes. “I’m curious to see how creatine evolves past athletes and reaches extra normal customers,” says Jaeger, “particularly because of just lately revealed analysis inflicting a buzz within the media.” Gregg additionally flags creatine as a complement that “might grow to be widespread or stylish within the normal inhabitants.”
Different Developments Price Watching
A number of extra predictions from our group:
“Woman Dinners” evolve: Jaeger hopes this snack-plate idea will develop past its present kind to incorporate “extra balanced combos that concentrate on key vitamins like protein and fiber, all whereas lowering objects which are larger in saturated fats and salt.”
Daring flavors stick round: Jaeger predicts “swicy” (candy and spicy) and different daring taste combos are “right here to remain,” evolving past sizzling honey as individuals experiment with residence cooking to economize.
Ingredient transparency: Saletta expects “a push for extra transparency about what elements are in packaged meals, and whether or not these elements are serving to or hurting our well being.”
The Backside Line
If there’s one theme working via these predictions, it’s stability. Fiber is rising to satisfy protein’s reputation. Plant-based choices are rising alongside animal proteins. Personalised approaches are changing one-size-fits-all recommendation.
The dietitians’ collective recommendation for 2026? Deal with complete meals, prioritize each protein and fiber, be skeptical of unregulated label claims, and use the instruments out there to you—whether or not that’s meals logging, wearables, or working with a registered dietitian—to seek out what works in your physique and your targets.
As Saletta places it, the hope for 2026 is that all of us get “obsessive about stability.”
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