The plant-based diet emphasises whole foods derived from plants, including fruits, vegetables, legumes, nuts, and seeds. It's becoming popular due to the growing awareness of animal welfare, environmental sustainability, and health benefits like reduced risk of heart disease, diabetes, and certain cancers.
Intermittent fasting has gained attention for its simplicity and potential health benefits. It involves alternating cycles of eating and fasting, such as the popular 16:8 method (16 hours fasting, 8 hours eating). It helps with weight management, improves metabolism, and may boost cognitive health. Studies also suggest it may improve longevity and reduce inflammation.
Diets that emphasise high protein intake while restricting carbohydrates are trending for muscle building and weight management. Examples include the Paleo diet and Atkins diet.
The ketogenic diet, or keto diet, focuses on high-fat, moderate-protein, and very low-carbohydrate intake. This diet forces the body into a state of ketosis, where it burns fat for fuel instead of carbohydrates. It’s widely adopted for rapid weight loss, improved brain function, and controlling blood sugar levels.
While ketogenic diets are well-known, other low-carb, high-fat diets are emerging. These emphasise fat as a primary energy source and can include variations like the carnivore diet or the Atkins diet.
The growing focus on gut health has led to diets aimed at improving the gut microbiome, such as those rich in probiotics, prebiotics, and fermented foods like yogurt, kimchi, and sauerkraut. Fibre-rich foods like fruits, vegetables, and whole grains also support gut health by promoting healthy bacteria. These diets are thought to enhance digestion, improve immunity, and support mental well-being
With rising concerns about climate change, sustainable diets, which prioritise environmental health, are gaining traction. These diets reduce food waste and focus on plant-based meals, organic produce, and locally sourced ingredients to lower carbon footprints. The Planetary Health Diet, designed to feed a growing global population while minimising environmental damage, is a key example of this trend.
The low FODMAP diet is designed to reduce symptoms of irritable bowel syndrome (IBS) and other digestive disorders. It involves eliminating certain types of fermentable carbohydrates (FODMAPs), which are poorly absorbed in the intestine and can cause bloating, gas, and stomach discomfort. People with digestive sensitivities find relief by avoiding foods high in FODMAPs, such as certain fruits, dairy, and grains.
Advances in genetics and biotechnology have led to personalised nutrition, where diets are tailored to an individual's genetic makeup, lifestyle, and health goals. DNA testing can reveal insights into how a person metabolises food, their risk for certain diseases, and even their nutrient needs. This approach takes the guesswork out of dieting and is poised to become a future mainstay in nutrition.
With busy lifestyles, there’s an increase in meal replacement options like protein bars, shakes, and ready-to-eat meals that are designed to be nutritionally balanced and convenient.
Tanya Khanna, Nutritionist and Yoga Trainer at AlyveHealth