Food Trends to Embrace in 2025, According to Scientists

New Year's resolutions are often based on health goals, but for those wishing to eat better, there are a host of possible nutrition trends to jump on that may not be backed by science.

So, Newsweek spoke with two renowned scientists from nutrition company ZOE to get their advice on which trends to try for a healthier 2025.

"In 2025, it's time we take a hard look at what we're eating, prioritize whole food and stop being swayed by marketing tactics that put profit over our health," professor Tim Spector told Newsweek. "The more we educate ourselves, the more empowered we are to take back control of our health."

Professor Sarah Berry told Newsweek: "The evidence is clear: the food we eat has a profound impact on our health. A diet low in fiber and high in unhealthy, heavily processed foods is linked to insulin resistance, increased inflammation and an elevated risk of conditions like type 2 diabetes and cardiovascular disease."

Food trends to embrace in 2025, according to scientists. Photo Illustration by Newsweek/Getty Images

Stop Worrying About Getting Enough Protein

Protein received a lot of attention last year as many health-focused individuals aimed to maximize fitness goals, but Spector said that much of the fuss about protein intake was unwarranted.

"Most people consume far more protein than they need," he said, adding that many adults eat double the recommendations. "Focus on balanced, varied nutrition rather than obsessing over protein, and prioritize fiber-rich plant-protein foods like legumes, whole grains and nuts and seeds for better gut health and overall health."

Try Some Gut-Healthy Drinks

Kombucha and kefir were, not long ago, unheard of among most Americans, but Berry said they might be worth giving a try, especially if they replace sugary sodas.

"Eighteen percent of our energy intake comes from sugary drinks, contributing to metabolic disorders like non-alcoholic fatty liver disease," she said. "Instead, make water your main drink and swap sodas and sweetened beverages for healthier options like unsweetened coffee, green tea, kombucha or water kefir, which promote gut health and reduce disease risk."

Veganism or the Carnivore Diet

While veganism had its moment in the spotlight a few years ago—with many still following the diet—many up-and-coming diets in 2024 focused on animal-based eating, such as the carnivore diet.

But this is not a diet that Spector recommended for a healthy 2025.

"Eating more plant-based foods improves gut microbiome health, a crucial factor in overall well-being," he said. "You don't need to become vegan, but adding more vegetables, legumes, nuts and seeds, whole fruits and whole grains while reducing red and processed meats is a winning strategy."

Reduce Ultra-Processed Foods

Ultra-processed foods (UPFs)—foods that are produced with industrial methods and ingredients—were in the media a lot last year, and perhaps for good reason, according to Berry.

"Over 60 percent of our diets consist of UPFs, which are linked to increased disease risk, including obesity, type 2 diabetes and even brain disease and dementia," she said. "Cutting back on UPFs can help reduce metabolic disease and heart disease, the two biggest killers.

"Learn how to read food labels and choose whole, minimally processed foods as much as you can."

Intermittent Fasting Has Real Benefits

Intermittent fasting involves eating only at certain times to give the body a rest from digestion.

A simple version of this is eating within a specific time window each day—for example having a late breakfast and early dinner so the body is only digesting for a few hours.

"Time-restricted eating (TRE) is gaining popularity for its health benefits, including improving energy, mood and weight management," Spector said. "New research shows that an earlier eating window—such as finishing meals by 7 p.m.—can enhance mood and metabolism."

He said TRE was "a simple but effective strategy for better health in 2025," even if your eating window is 12 hours long. That's still 12 hours of fasting.

Foods to Add to Your Diet in 2025

The scientists recommended swapping snacks for healthier options such as nuts, seeds and whole fruits, and eating them earlier in the day to support metabolic health.

Spector said that rye bread, kimchi, sauerkraut and mushrooms were trendy foods that he advised adding to your diet, while Berry suggested adding nuts, seeds, extra virgin olive oil and dark chocolate, too.

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