Experts Reveal the Biggest Nutrition Trends for 2025
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We got the brain trust together – our team of food and nutrition experts in the Good Housekeeping Institute ranging from registered dietitians to chefs and health editors – to compile our predictions for what trends will make it big in 2025. Not only do we keep up with the latest research, but we also attend trade shows year-round and test the latest and greatest food products to keep our pulse on industry shifts and news. We also talk to readers like you about what topics are piquing their interest in the food and nutrition space, so we can help you decipher which trends are worth adopting and which are better left in 2024.
Why are we talking trends to begin with? Trends are the different directions in which the nutrition and food space is developing or changing. Trends and fads are often used interchangeably, but they are actually quite different things. Trends often begin slow and take some time to gain momentum, but they have greater staying power and endurance, whereas fads gain popularity really quickly and fall just as fast. Here's our insights for the year ahead and how to make the most of them.
Protein Isn't Going Anywhere
Protein seems to be the macronutrient of the moment, and for good reason. It's an essential part of our diet and plays a role in building and repairing muscle, balancing hormones, regulating our immune system and more. We're seeing protein highlighted everywhere, from Chobani High-Protein Yogurt and Bob's Red Mill Protein Oats to viral cottage cheese protein wraps.
"I’ve always loved loading up on protein even before people started talking about the benefits of increasing your daily amount," says Nicole Papantoniou, Director of the Good Housekeeping Institute Kitchen Appliances & Culinary Innovation Lab. "Cottage cheese has always been an easy way to add more protein to your meal, but it never tasted great. Thankfully, the quality has gotten so much better over the years, and it’s probably because people are more okay with eating fuller fat foods." A standout in the cottage cheese category this year that excelled in our tests included Good Culture. The versatile food is great on its own or blended into smoothies and even dips and spreads, and we've seen it this year take over social media in the form of ice cream and even as a filling in omelettes. We're also predicting that farmer's cheese, cottage cheese's firmer and tangier cousin, will rise in 2025.
But too much of a good thing is real, and more protein isn't always better as an excess can lead to strain on the kidneys, weight gain and even dehydration. If you are incorporating more protein into your diet, make sure it is nutritionally balanced and that you are also emphasizing fiber-rich food sources, healthy fats and essential vitamins and minerals that compliment your protein-packed efforts.
Global Flavors
"Food is one of the best ways to travel the world," says Kate Merker, Chief Food Director for the Good Housekeeping Institute. "We have been using flavors from different cuisines to inspire the recipes we develop, but are seeing more and more companies use them as seasonings in products from snacks and condiments to frozen sides and dinners." Many of these culturally relevant foods and flavors are not only delicious but they are also incredibly nutrient-dense. Incorporating these cultural foods and cooking methods can increase exposure to nutrients and flavors that may not be found in your typical eating plan.
"As international snacks become more popular, it’s fun to discover the wide variety of treats from around the world, whether they’re sweet, savory, or somewhere in between," shares women's health dietitian Valerie Agyeman, R.D. "While I love discovering international snacks, as a Ghanaian-American, nothing compares to the taste of Ghanaian corn chips or roasted groundnuts when I need something familiar." Try balancing familiar foods with unfamiliar foods and flavors to help grow your confidence and willingness to try new things with snacks like Doosra's Indian-Inspired Snack Mix and Marimix's Hatch Chili Lime Snack Mix. Another noteworthy addition is Fishwife's Smoked Salmon with Fly by Jing Sichuan Chili Crisp. "With international snacks trending, it’s easier than ever to explore new cultures through bold flavors and exciting combinations," Agyeman says.
Functional Mocktails
Eva Bleyer, a Home & Kitchen Appliances Reviews Analyst for the Good Housekeeping Institute, says that doing Dry January a few years ago sparked a personal fascination with mocktails. "I don’t see them going anywhere and I think more and more brands will be adding mocktails to their lineup in 2025," she says, citing sparkling waters with cocktail-inspired flavors and emerging mocktails with functional ingredients like Recess. "I love that you can have a fun night out and drink a delicious beverage without feeling hungover the next day, it's a win-win in my book," Bleyer shares. It seems that mocktails are cementing their place, becoming a mainstream addition to popular bar and restaurant menus too.
An increased awareness on the importance of mental health has paved the way for an explosion of packaged foods and beverages with purported mood-boosting ingredients, according to Good Housekeeping Recipe Editor Susan Choung. "Many canned drinks in particular are touting mood-enhancing effects as sober-curious people are looking for alternatives to alcohol." Functional mocktails pair great flavor with soothing ingredients — think chamomile for better sleep or L-theanine to support stress relief during a busy day, adds Agyeman. Our hot take: These drinks aren't a miracle cure, so enjoy them in moderation and double-check added sugar counts to make sure your mocktail is truly a more nutritious sip. "I enjoy functional mocktails for their interesting flavors and the added perks, like digestive support, but no one should expect any life-changing effects," Agyeman says. "No promises, just possibilities."
Luxury Produce
From a $400 pineapple with a waitlist to $20 Oishii strawberries, who knew that fruit was the new it-girl. "While the practice of splurging on specialty produce isn’t new — high-end fruits are popular in Japanese gifting culture, after all — we’re seeing this idea gain traction in the United States," shares Deputy Food Editor Trish Clasen Marsanico. "In grocery stores, you will find a wider range of produce, including premium varieties of apples, pineapples, citrus and berries with a higher price tag. These more expensive options are often grown in a special way (think: one fruit per tree, vertically-farmed, hand-picked) and/or shipped from all over the world, including Costa Rica, Vietnam and Japan." She adds that people seem to be willing to splurge, citing Del Monte's limited edition Rubyglow pineapple, “flawless” Shine Muscat Grapes for over $50 via Melissa’s Produce, and Crown Melons harvested in Hamamatsu, Japan for over $150.
While luxe fruits are up and coming, you don't have to spend a fortune on produce to reap the nutritional benefits. Any produce, be it conventional or organic, offers a plethora of essential vitamins and minerals. We're opting for supercharged fruit with vibrant flavor profiles and refreshing bites, like Cosmic Crisp Apples, Hiiros Tomatoes, Sumo Citrus and Zespri Sungold Kiwifruit. "These varieties cost a little more than their counterparts, yet people are still adding them to their carts. Some even have cult followings, with people counting down for Sumo Citrus to hit shelves in January the way others can’t wait for pumpkin spice latte season," Marsanico adds. Another fun trend in the produce category is color change-up she says, leaning into different shades and hues of produce like pink or orange watermelon and Lucy Glo apples that are actually red inside.
Next Level Water
Staying hydrated is one of the most important, if not the most important, things you can do for your overall health. A well-hydrated body can reap improvements in sleep, mood, cognition, digestion and more. The beverage space is booming for those looking to level up their hydration habits, from trendy reusable water bottles to more innovative sips. "Water with a squeeze of lemon no longer cuts it. I’m seeing H2O enhanced with electrolytes, antioxidants, vitamins, caffeine—even protein," says Samantha MacAvoy, Good Housekeeping Assistant Food Editor. "Consumers are thirsty for beverages with health benefits, like added electrolytes, vitamins and antioxidants."She also touts sports drinks that have gotten low or no-added-sugar makeovers.
Ultimately, water is king and should be prioritized, but these supercharged waters can be an option to incorporate into your day to help you meet your hydration needs. If they get you to drink more water, then they can be a tool for helping you feel your best. Sparkling water is also a fantastic option and has become anything but boring – from Spindrift's Island Punch to Aura Bora's super unique flavors, the category is as exciting as ever.
Rambler Vacuum Bottle with Chug Cap
Vacuum Insulated Stainless Steel Water Bottle
Sustain Tritan BPA-Free Water Bottle
Better Baby Food
Concerns around heavy metals in baby food made headlines a few years ago when a congressional report came out claiming that several top baby food brands are "tainted with dangerous levels of inorganic arsenic, lead, cadmium and mercury." We've been seeing industry improvements since then, with brands taking action to get serious about sourcing and improve transparency to their customers. But there is some big news coming on January 1st, 2025 that is going to have some serious change, hopefully for the better, in this category.
Starting in the New Year, new legislation in California will require baby food manufacturers to test for harmful heavy metals in their products. By January, brands that are selling baby food in California must comply and have to provide monthly test results accessible via on-label QR codes. Since many of these brands don't just sell baby food in California, we may be seeing this change almost nationwide. This is a dream for informed parents who are looking for not only better quality baby food products but also convenience. A standout brand that we applaud this year is Little Spoon, which publicly released heavy metals testing standards and results even prior to the legislation launching. One small step for our little ones, and one giant step for the industry.
Super Sourdough
Bleyar spends her days rigorously evaluating kitchen appliances and staying on top of industry trends, and shares that many new sourdough baking tools came to market this past year. She also saw an emergence in other sourdough products besides bread, like organic crackers from Patagonia Provisions, baking mixes by Jesha's and Bionature pasta. "Sourdough bread baking might have become popular in 2020, but in 2024 it felt like sourdough had truly exploded," she says. "I only see sourdough culture (no pun intended) becoming even more popular in 2025 and I think this is only the start of brands incorporating sourdough into their products." From a nutrition standpoint, sourdough contains lactic acid that can help your body absorb more nutrients. The prebiotics can impact microbiome health, and most sourdough products are very minimal ingredients (though you should always check the nutrition label just in case). Incorporating these products can make sourdough a more practical regular addition to your diet.
Organ Meats
As a dietitian, I've always known about the nutrient density of organ meats. Liver specifically is rich in practically every single vitamin and mineral. These organ meats are incredibly concentrated with essential nutrients when compared to other foods, and are often more affordable than other cuts of meat. "Eating organ meats is super popular in Europe, Asia and South America, and I'm seeing a recent uptick in America that I expect will continue in 2025," Choung says. "More and more people are appreciating offal, which can be a tasty, nutrient-rich source of protein." She highlights talented restaurant chefs who are presenting these dishes in delicious ways, like fancy chicken liver mousse, grilled duck hearts and braised tripe. "Consuming every part of an animal is also a responsible, no-waste way of dining that happens to be gentler on the wallet than seeking out pricier cuts, like steaks and chops."
If you're feeling clueless in regards to preparation and intimidated by their acquired taste (and texture), consider products like Force of Nature's Ancestral Blend that combine plain ground beef with ground beef liver and heart. The blend leads to a more balanced flavor and can be used just as you would traditional ground beef, from bolognese to burgers. Just keep in mind that these organ meats tend to be high in cholesterol and saturated fats, so moderation is key.
Upcycling Reigns Supreme
Nearly 40% of food in the U.S. ends up in a landfill – and a large contributor of that is wasted food from our own kitchens. A very welcome trend that continues to gain momentum is upcycling – repurposing ingredients and foods that are perfectly safe and good to eat, but would have otherwise gone to waste. Some easy ways to adopt upcycling in your kitchen include using peels, ends and stems to make a soup stock; repurposing leftovers; and making smoothies or mixed dishes with imperfect or wilted produce.
There are also many up-and-coming brands doing big things in this space, like sprouted nut brand Daily Crunch. Their Dill Pickle Sprouted Almonds and Pepitas are Upcycled Certified and use pickle ends from Cleveland Kitchen that would have otherwise gone to waste for the pickle paste. The same goes for Seven Sundays' new Upcycled Oat Protein Cereal which repurposes the oat pulp byproduct from oat milk production. Along a similar vein, we're also seeing a rise in regenerative organic agriculture that goes a step beyond and is aimed at improving soil health and more. One big brand paving the way in this space is Whole Foods with their recent introduction of Regenerative Organic Green Lentils.
Personalized Nutrition
We're starting to really understand that there is no one-size-fits-all approach to diet (and exercise for that matter). No, that protein powder that your best friend swears by may not be perfect for your sensitive stomach. Personalized nutrition means more than your name slapped across a sticker on the front of a supplement bottle – it involves products and tools that are specifically created for your unique needs based on genetics, lifestyle, environment and more. Some services are more evidence-based than others, but there is certainly promise in these customized options as the category continues to grow and evolve.
The Bottom Line
These food and nutrition trends are certainly worth paying attention to in 2025, but don't let them overshadow the importance of a balanced, nutrient-dense diet. Have fun with them and make it your own, but remember that returning back to basics when it comes to your health and nutrition is key.
Why trust Good Housekeeping?
As director of the Good Housekeeping Institute Nutrition Lab, registered dietitian Stefani Sassos is dedicated to evidence-based diet and nutrition reporting. She takes the pulse of the latest nutrition research and trends, translating to readers what principles are science-backed and worth incorporating into a healthy lifestyle (and what fads are worth avoiding). She is passionate about incorporating nutrient-dense whole foods into a balanced diet to support overall health and wellness. Stefani consulted Good Housekeeping food and nutrition experts when compiling this list, including on-staff chefs, food science professionals and registered dietitians.
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