Walk into any supermarket or café and take a look at the food advertisements.
No longer are they merely “tasty” or “filling”, rather, the labels promise things like gut health, brain support, energy balance or anti-inflammatory nutrition.
Smoothies contain probiotics; snack bars stress protein and fibre; drinks are said to encourage calm, focus or immunity.
The change indicates a deeper change in the way people perceive food.
Food is now understood increasingly as more than nourishment; it’s a way to improve health or prevent illness.
Improvements in nutritional science, a better understanding of chronic diseases and a growing anxiety about longevity are driving what and why people eat.
Several fascinating food and health trends have developed and will probably resonate in kitchens and restaurants around the world, knocking grocery aisles out of place.
The age of personalised nutrition
For decades, dietary advice appeared fairly constant – shake off fat, eat a greater proportion of vegetables and minimise sugar.
However, scientists already know that people react in very different ways to the same foods.
One person’s meal might trigger a significant surge in blood sugar levels, for another, almost nothing.
This understanding has fuelled one of the largest trends in modern nutrition: personal diets.
Advancements in technology today are facilitating better food choices related to the biology of each individual.
For example, continuous glucose monitors (CGMs) allow users to observe how their blood sugar levels are responding in real time after meals in various foods.
Microbiome testing supplies answers to the trillions of microbes living in the gut, which is an important area of digestion and metabolism.
And these tools help people design diets that will make a remarkable difference to their bodies.
An experimenter might find out that rice increases glucose but quinoa doesn’t or that some fibres help with digestive health.
Data is the future of nutrition as more people are transitioning toward precision nutrition by choosing foods based on how their own body responds.
Attention on the gut
Inside the digestive tract is an abundant environment of microbes that help consume food, manufacture vitamins, assist with immune function or improve the mood.
Scientists are discovering that these microbes are closely linked to obesity, diabetes and weight gain, as well as with mental health.
This awareness of gut health has fuelled interest in foods that support good gut bacteria.
Fermented foods, such as yogurt, kefir, kimchi and kombucha have moved from specialty products to mainstream staples.
In this context, nutrition experts emphasise the significance of prebiotic fibres, which are found in many foods – onions, garlic, oats, legumes, bananas, etc.
Polyphenol-rich foods – berries, olive oil, green tea and dark chocolate – have been catching on too, as they favour the growth of good microbes at all levels.
But the message is clear: a healthy gut ecosystem could be among the pillars of overall well-being.
A third vital theme in today’s food landscape relates to the rise of functional foods i.e. foods that provide concrete health benefits above and beyond nutritional requirements.
Today’s consumers need to manage their health and eat foods that satisfy certain goals.
Some are looking for more focus, mental clarity, improved immunity or digestion, or better metabolic regulation.
Supermarket shelves are filled to the brim with foods and drinks, which are loaded with probiotics, collagen, adaptogenic herbs, omega-3 fatty acids and plant polyphenols.
In fact, grocery stores have turned into something of a wellness clinic.
Eating for longevity
Longevity has become a worldwide health goal.
With such life expectancy, most people don’t simply want to keep living longer; rather they want to be fit and healthy enough to fit into old age, and then some.
Studying places called Blue Zones – sites where people live longer than a century – scientists have found certain dietary habits associated with long life.
These diets tend to focus on whole foods, vegetables, legumes, nuts, olive oil and moderate fish.
This is similar to the Mediterranean diet, which has long been believed to lower heart disease risks, metabolic problems and memory loss.
Many of these longevity-fuelled diets also prioritise high-antioxidant or anti-inflammatory foods – berries, leafy greens, green tea and extra virgin olive oil.
The longevity approach is more about sustainable practices compared to one-size-fits-all diets – easy, nutrient-dense foods that promote long-term health.
The protein revolution
There is an increasing emphasis on protein, another major trend in contemporary dietary trends, especiallly among athletes and bodybuilders.
Now, it is an omnipresent nutrient sought by just about anyone – from harried business executives to older adults concerned about muscle-strength maintenance.
Sarcopenia, the progressive loss of muscle mass from ageing, is becoming more obvious.
Proteins enhance both muscle mass preservation and metabolism, and are associated with better physical function.
Food manufacturers have gotten on board and protein is now found in breakfast cereals, snack bars and coffee drinks as well as desserts.
Peas, lentils and chickpeas prepared from plant-based proteins are on the rise, and fermented plant proteins are becoming more digestible.
Collagen-based products promoted for joint, skin and connective tissue health are also heavily promoted.
Hence, protein is now one of the most powerful, transformative nutrients fuelling modern food innovation.
Shift in metabolic health focus
A lot of nutrition trends are currently rising, and much of them have metabolic health as the underlying concern.
Rates of obesity, type 2 diabetes and fatty liver disease have surged worldwide.
As awareness of these diseases has increased, the public is becoming concerned about how diets may impact our blood sugar and energy supplies.
This adjustment has contributed to a heightened curiosity about foods that may help in controlling glucose.
Diets that emphasise healthy fats, whole grains and balanced protein and vegetables are gaining popularity.
Consumers are also consuming less processed foods and added sugars.
The goal is not excessive dieting but rather maintaining steady energy and metabolic balance throughout the day.
Food and mental well-being
Another trend that increasingly gets scientific attention is the link between food and one’s mental health.
Researchers have established a tight connection between the gut and the brain called the gut-brain axis.
The signals coursing between these systems determine one’s mood and stress responses and cognitive function.
Some nutrients appear to be particularly important for brain health.
Omega-3 fatty acids in fatty fish, magnesium in leafy greens and nuts and B vitamins in whole grains support neurological functions.
That’s why foods associated with mental health e,g, dark chocolate, fermented foods, nuts, seeds and fatty fish, are marketed as part of a brain-healthy diet.
At a time when stress and burnout are all too commonplace, nutrition is taking root as part of the mental health puzzle.
Anti-inflammatory eating
Inflammation is a trendy topic in food conversations.
A natural immune response (known as inflammation), but chronic low-grade inflammation has been linked to a range of diseases and disorders, including cardiovascular disease, diabetes and arthritis.
They have also generated curiosity about foods believed to aid in controlling inflammation in the body.
Ingredients such as turmeric, ginger, berries, olive oil and fatty fish are often promoted for their anti-inflammatory activity.
They are abundant in antioxidants and omega-3 fats that ought to prevent cell damage.
The bottom line: A diet rich in whole, nutrient-rich foods supports the body‘s natural defenses.
Sustainability on the plate
Food choices need to change – not stop – based on your health.
But now an increasing number of people begin to consider how their diets affect the world.
Environmental concerns are driving interest in the cause of sustainable eating – from plant-forward diets and responsibly sourced seafood to foods grown under regenerative agriculture.
Fewer kinds of food thrown away, products made within communities and sourced from those communities – are also part of a more conscious-eating approach.
Food is more than a means of satiating hunger – it’s increasingly seen as a foundation for long-term health.
Remember, what we eat today influences what health we have tomorrow.
Datuk Dr Nor Ashikin Mokhtar is a consultant obstetrician and gynaecologist, and a functional medicine practitioner. For further information, email starhealth@thestar.com.my. The information provided is for educational and communication purposes only, and it should not be construed as personal medical advice. Information published in this article is not intended to replace, supplant or augment a consultation with a health professional regarding the reader’s own medical care. The Star does not give any warranty on accuracy, completeness, functionality, usefulness or other assurances as to the content appearing in this column. The Star disclaims all responsibility for any losses, damage to property or personal injury suffered directly or indirectly from reliance on such information.
