The Truth About Social Media’s Biggest Nutrition Trends
Written by Petra Al-hinn Dietetic Student
Social media can be a great tool for health and wellness. In just a few taps, you can discover quick weeknight dinner ideas, learn new cooking techniques, and connect with communities and people who inspire you to live a healthy lifestyle.
However, anyone can post content online, which means false information can spread quickly. With so much nutrition advice at our fingertips, it can be difficult to separate true information from false claims.
Let’s take a closer look at some of social media’s biggest nutrition trends and find out what the science really says.
Claim 1: Red-40 Causes Hyperactivity and Attention Disorders in Children
What Is Red-40?
Red-40, also known as Allura Red, is a food dye used to give foods a bright red colour and make them look more appealing. It can be found in foods such as red candy, fruit snacks, jelly desserts, and some chips and drinks.
What Does Science Say About Red-40?
There has been a lot of discussion online about whether Red-40 can negatively affect children’s behaviour and health. Here’s what the science says:
Current evidence does not show that Red-40 causes ADHD or other attention disorders
Some children may be more sensitive to food dyes. For these children, food dyes may make them more hyperactive or affect their behaviour however more research is needed.
Most children do not experience effects from eating Red-40.
Some studies have found possible health concerns in animals, but this does not always mean the same thing happens in humans.
Overall, the evidence linking Red-40 to negative health effects in children is limited and mixed.
Like many food ingredients, consuming extremely large amounts of Red-40 is not considered ideal for health. Health authorities set a certain standard known as the acceptable daily intake (ADI) so that consumers know what levels are safe.
For Red-40, the ADI is 7mg per kilogram of body weight. For a child weighing 40 kg (about 88 lb), this would be a very large amount of Red-40-containing foods.
For example a child would need to consume approximately:
1.5 kg (3.3 lb) of red candy
3.5 kg (7.7 lb) of red chips
3.4 kg (7.5 lb) of red juice
every day to reach the ADI of Red-40.
What Does This Mean?
Red-40 may not deserve all the fear it sometimes receives online. If a child were eating kilograms worth of candy, chips, or juice every day, other nutrition concerns such as high amounts of sugar, sodium, or saturated fat would be much more important to consider. So, the next time your child enjoys a red coloured treat, there’s no need to panic. Enjoying these foods occasionally and in moderation can be part of a healthy diet.
Claim 2: You Should Eat as Much Fibre as Possible to Improve Gut Health and Digestion
What Is “Fibre Maxxing”?
“Fibre maxxing” is the idea of eating very large amounts of fibre each day to maximize health benefits.
Fibre is an important nutrient that supports digestion, helps you feel full after meals, and is associated with benefits such as improved heart health and blood sugar control.
What Does Science Say About Fibre Maxxing?
The science is clear that getting enough fibre is important.
This is how much fibre people need in a day based on age and sex, although individual needs are different.
*Adapted From Alberta Health Services 2020
Many people do not reach the recommended amounts, so increasing fibre intake can be beneficial.
There is also no specific maximum amount of fibre you need to reach. Once you are meeting your daily fibre needs, there is not strong evidence that consuming extremely high amounts provides additional health benefits. In fact, too much fibre can cause stomach pain, constipation, bloating, and other digestive issues. Since fibre helps you feel full, consuming too much may also make it harder to eat enough food and receive other essential nutrients.
Instead of focusing on eating as much fibre as possible, focus on getting enough fibre from a variety of foods, such as:
Fruits and vegetables
Whole grains
Beans, lentils, and legumes
Nuts and seeds
Want to Increase Your Fibre Intake? Keep These Tips in Mind:
1. Increase fibre slowly →Going from a low-fibre diet to a high-fibre diet too quickly can cause bloating, gas, stomach cramps, or changes in bowel habits. Start with small amounts of fibre spread throughout your day and gradually increase it as your body gets used to it.
2. Drink enough water →Fibre works with water to help keep your digestive system moving and support healthy bowel movements. If you increase your fibre intake too much without drinking enough fluids, you may experience constipation or discomfort, so make sure you are drinking enough fluid.
Claim 3: You Need Electrolytes Every Day Because They Hydrate You Better Than Water
What Are Electrolytes?
Electrolytes are minerals that help your body perform important functions, including supporting your muscles, nerves, heart, and fluid balance.
Some of the main electrolytes include:
Sodium
Potassium
Calcium
Magnesium
There are many electrolyte drinks and powders on the market. Depending on the product, they may contain different amounts of electrolytes, as well as added sugar or caffeine.
What Does Science Say About Electrolytes?
Our bodies are already very good at maintaining the right balance of electrolytes. Healthy kidneys help regulate which electrolytes are kept in the body and which are removed through urine.
For most people, a balanced diet will provide all the electrolytes they need, meaning an electrolyte drink is not necessary every day.
Electrolyte drinks can be helpful in situations where the body loses a lot of fluid and electrolytes, such as:
During long and intense exercise, especially when there is a lot of sweating or heat exposure
Illness that causes fluid loss, such as vomiting or diarrhea
In these situations, replacing both fluids and electrolytes is important and necessary.
However, most people do not need an electrolyte drink for everyday activities. In fact, some electrolyte drinks can contain high amounts of sodium, sugar or caffeine which are not ideal for overall health.
You may have also seen claims that you should drink electrolytes everyday because they hydrate you better than water. However, there is no strong evidence that people need electrolyte drinks for everyday hydration. For most healthy people, water is all you need to stay hydrated.
The Bottom Line
Water is still the best choice for most people on most days
A balanced diet can provide all the electrolytes a person needs.
Electrolytes aren't automatically healthier, so check the nutrition label for added sugar, sodium, and caffeine.
Electrolyte drinks can be useful during long intense exercise or when someone is losing significant fluids through vomiting, diarrhea or other illness.
Don't Believe Everything You See Online
Social media can be a great place to find inspiration, learn new skills, and discover helpful health information. But it is important to remember that not everything you see online is accurate.
Nutrition is not about finding one perfect food, ingredient, or trend. A healthy diet is built on the bigger picture: variety, balance, moderation, and enjoying food without fear.
So the next time you see a nutrition trend online, take a moment to ask:
Is this backed by science, or is it just a viral claim?
References
Alberta Health Services (Nutrition Services), "Fibre Facts"
Arnold, L. E., Lofthouse, N., & Hurt, E. (2012). Artificial food colors and attention-deficit/hyperactivity symptoms: Conclusions to dye for. Neurotherapeutics, 9(3), 599–609. https://doi.org/10.1007/s13311-012-0133-x
Lehmkuhler, A., Miller, M. D., Bradman, A., Castorina, R., Chen, M.-A., Xie, T., & Mitchell, A. E. (2022). Levels of FD&C certified food dyes in foods commonly consumed by children. Journal of Food Composition and Analysis, 112, 104649. https://doi.org/10.1016/j.jfca.2022.104649
Oliveira, N. (2025, September 4). Do I need electrolyte drinks? • the nutrition source. The Nutrition Source - Harvard Chan School. https://nutritionsource.hsph.harvard.edu/electrolyte-drinks/
SCHAB, D. W., & TRINH, N.-H. T. (2004). Do artificial food colors promote hyperactivity in children with hyperactive syndromes? A meta-analysis of double-blind placebo-controlled trials. Journal of Developmental & Behavioral Pediatrics, 25(6), 423–434. https://doi.org/10.1097/00004703-200412000-00007
Zhang, Q., Chumanevich, A. A., Nguyen, I., Chumanevich, A. A., Sartawi, N., Hogan, J., Khazan, M., Harris, Q., Massey, B., Chatzistamou, I., Buckhaults, P. J., Banister, C. E., Wirth, M., Hebert, J. R., Murphy, E. A., & Hofseth, L. J. (2023). The synthetic food dye, red 40, causes DNA damage, causes colonic inflammation, and impacts the microbiome in mice. Toxicology Reports, 11, 221–232. https://doi.org/10.1016/j.toxrep.2023.08.006