South Africa: Like everything else in modern life, the landscape of food, health and nutrition is constantly evolving. Every year, there’s a constant flood of new food and nutrition-related products, and a deluge of social media content on eating trends. While there are some global similarities, there are distinct nuances in different countries, given cultural and economic differences. There’s also a host of new nutrition studies and emerging research that can help us make sound choices about what we eat and evaluate whether the latest trends are any good for us. This article focusses on South African nutrition trends for 2025.
The Full Guide to Nutrition Trends in South Africa for 2025
In this article, the Association for Dietetics in South Africa (ADSA) has unveiled its annual insights into some of the key nutrition trends that are gaining momentum in 2025:
Trend 1 – Eating for gut health and managing digestive conditions
Gut health has come into the spotlight in recent years, with growing recognition of the gut microbiome’s profound impact on overall well-being.
Registered dietitian and ADSA spokesperson, Kelly Scholtz, emphasises that our gut microbiome – the beneficial bacteria in our gut – is integral to digestion, nutrient absorption, immune modulation, metabolic health, the management of inflammation and even, brain health.
“Ongoing research is unravelling the complex interplay between our gut microbiome and our overall health,” she says.
“Science has given us the understanding that our lifestyles impact the health and diversity of our gut microbiome, and it’s not just about what we eat and drink, but also about how we manage stress and even, how much exercise we do.”
Food choices play an important role in managing various digestive ailments, including irritable bowel syndrome (IBS), Crohn’s disease, celiac disease, gastroesophageal reflux disease (GERD) and lactose intolerance. If you’re battling with conditions such as these, a dietitian can help you come up with an eating plan tailored to your eating preferences and your budget.
Kelly highlights her go-to strategy for enhanced gut health
“The most effective dietary strategy for improving gut health is to eat a diverse range of high-fibre plant foods, including whole grains, fruits, vegetables, nuts, seeds, and legumes. Apart from nourishing you directly and ensuring healthy, regular bowel function, these foods are also prebiotics, which means they provide nutrients that help your gut microbiome to thrive.”
“You may also want to try probiotic foods such as yoghurt, kefir, kimchi and raw sauerkraut, which help to deliver live beneficial bacteria to your digestive tract where they may colonise. In addition to a healthy diet and probiotics, you may want to limit ultra-processed foods and sugar, which tend to support the growth of harmful bacteria in the gut.”
Trend 2 – The rise of injectable weight loss medications
Injectable semaglutide and liraglutide were initially developed for the management of Type 2 diabetes. But their effectiveness in suppressing appetite has reshaped the conversation around obesity management, and many patients on the medication, whether prescribed or bought off the internet, are not people living with diabetes.
These medications were initially prescribed for patients with a Body Mass Index (BMI) ≥30 kg/m2, or BMI ≥27 kg/m2 with diabetes and/or comorbidities. The clinical guidelines make it clear that these drugs are not intended to be appropriate for everyone. ADSA spokesperson and registered dietitian,
Phozia Jansen says, “These medications suppress appetite and support weight loss by mimicking Glucagon-like Peptide-1 (GLP-1), a hormone that regulates hunger and blood sugar. However, obesity is a complex chronic disease, and these medications, on their own, are not a sustainable weight loss solution.
“Weight loss medications should never replace a balanced approach to health, as sustainable weight management requires a long-term commitment to healthy dietary habits and physical activity.”
“Dietitians play a crucial role in helping patients build positive relationships with food, balance macronutrient intake, and address the side effects of these medications, which may include gastrointestinal disturbances and nutrient deficiencies due to a decreased dietary intake.”
It is vital to note that in 2024, SAHPRA (the South African Health Products Regulatory Authority) communicated its concern about the proliferation of falsified, compounded, and substandard GLP-1-containing products being made available to the public via websites, social media platforms and other informal channels. These are untested and pose a health risk to the public.
Phozia’s advice on injectable weight loss medications
“Despite the fact that these drugs may lessen appetite and caloric intake, there is a significant chance of regaining weight if the prescription is stopped without following a balanced diet. By taking the view that they are a ‘magic cure’, you can lose focus on maintaining a healthy diet and lifestyle.”
“Although research has shown that these drugs may be efficacious in terms of weight loss, it is crucial to understand that ‘weight loss injectables’ are not a permanent solution. Patients must learn about nutrition and foster a healthy relationship with food and physical activity to maintain a healthy weight over the long-term.”
Trend 3 – Affordability over health as the main driver of food purchases
With rising food prices over the past few years, many are prioritising affordability over nutrition. This shift could easily lead to an increase in energy-dense, nutrient-poor diets, which could exacerbate the already high global rates of obesity, diabetes, and hypertension. Kgantsho Ranyane, another ADSA spokesperson and Registered Dietitian, encourages practical, cost-effective strategies for maintaining good nutrition.
“It helps to shift from more expensive take-away foods to home-cooked meals, which tend to be more nutrient dense. Staple foods like pap and samp can be transformed into balanced meals with the addition of affordable legumes and vegetables,” she advises.
“It’s also a good time to properly consider the value of home or community food gardens. If you do one thing this year to prioritise affordability as well as health, it’s to plant your own food garden to help meet your family’s nutritional needs.”
Kgantsho’s top tips for more affordable healthy eating
“Switch to vegetable protein sources such as beans, lentils, chickpeas and peas if animal protein sources get too much for your weekly budget. When money is tight, reduce your dependence on starchy foods by incorporating more seasonal produce into your meals.”
Kgantsho proposes involving family members and neighbours in buying bulk vegetables and fruit so that you can all share for lower prices, and be sure not to forget the importance of nutrient intake when you are feeling budget constraints,
“There are plenty of healthy foods such as maas, eggs and leafy greens that remain affordable. So look for ways to plan nutrient dense meals that do fit your budget. Again, I emphasise growing your own produce as much as possible. Many vegetables, from spinach to chillies, can be grown from seed in a pot outside your kitchen door.”
Trend 4 – Eating for Menopause Gains Momentum
Nutrition tailored to menopause is emerging as a key focus for women navigating this natural life stage. Hormonal changes during menopause can affect metabolism, appetite, and nutrient absorption, often leading to challenges such as weight gain, bone density loss, and mood swings. Kelly highlights the importance of nutrition in managing these changes.
“Menopause is a time when nutrition really matters,” says Kelly. “Women need to prioritize protein for muscle preservation, calcium for bone health, and healthy fats for overall well-being.”
She points to phytoestrogen-rich foods, such as soy products and flaxseeds, as potentially helpful for managing hot flashes and other hormonal symptoms. Calcium-rich dairy products, vitamin D, and weight-bearing exercise are also essential to maintain bone density.
Kelly emphasises that menopause doesn’t mean drastic dietary changes but rather a sustained commitment to balanced eating.
“The misconception that weight gain and muscle loss are inevitable can be disempowering,” she explains. “With a focus on nutrient-dense foods and regular exercise, women can maintain their health and vitality.”
Kelly’s eating for menopause top tips
“For bone health, ensure you are eating plenty of calcium-rich foods every day. Aim for 2 to 3 daily portions of milk, maas, yoghurt, cottage cheese or other low-fat cheese. If you want your diet to do more for you as you navigate menopause, talk to a dietitian to come up with an individualized plan that fits your eating preferences. Remember that vitamin D is also very important for calcium absorption. A simple 20-to-30-minute daily walk in sunshine can help you maintain sufficient levels of vitamin D.”
Trend 5 – The rise of hyper-personalised healthy lifestyles
Hyper-personalised nutrition advice, including DNA-based recommendations, is on the rise as more people seek tailored solutions to optimise their health through nutrition and exercise. While this trend is largely driven by mid-to-high-income earners with access to advanced technologies, it reflects a growing demand for precision in dietary planning.
Although Kgantsho is not yet seeing this trend become commonplace in her practice, she cautions against over-reliance on these technologies. “While they can be valuable, they’re not a replacement for traditional, evidence-based dietary advice,” she says. “Personalised data should complement, not overshadow, broader nutrition principles. These tools work best when combined with professional guidance to interpret the data correctly.”
Kgantsho on exercise routine apps
“These can be beneficial for getting you into a daily habit of being physically active. However, you need to be aware of not becoming dependent on any particular app. You should be able to maintain your daily exercise levels even if an app is not available to you.”
“It helps you understand the design of the exercise routine and what it is doing for your well-being, because that helps you take ownership of your physical activity. So, avoid making decisions to follow a fad, and rather discover ways to be physically active that are enjoyable – maybe that’s an app routine or maybe it’s a daily walk or a swim.”
Trend 6 – Social media is shaping food culture
Social media platforms like TikTok and Instagram are impacting how people approach food and nutrition. Viral food trends offer easy access to new ideas and cultural cuisines while also promoting health-conscious choices and sustainable eating. However, they come with risks, including misinformation and unrealistic expectations.
“Social media can be both empowering and confusing,” says Phozia,
“While it can introduce people to healthier eating habits and foster community support, it’s also a source of conflicting or misleading nutrition advice. This year, we will continue to see both pros and cons of being influenced by social media food content. Some of it is positive from a health perspective, such as the increased awareness around plant-based eating, eating for gut health, and innovative balanced meal ideas.”
On the flip side, however, Phozia warns against fads like detox diets, extreme calorie restrictions, or unverified weight-loss supplements often supported by social media.
“It’s essential to fact check information with qualified professionals and approach social media trends critically,” she advises. “Not every eating trend or hack is right for everyone. A healthy, balanced approach and reliance on evidence-based studies remain the cornerstones of good nutrition, regardless of what’s trending online.”
Phozia’s on getting nutrition advice from social media
“The constant stream of ‘perfect’ meals and ‘transformation’ stories can set unrealistic expectations about body image and eating habits. This may cause some individuals to adopt extreme diets or unhealthy eating patterns that may not be sustainable or balanced. When people compare themselves to ‘healthy’ influencers, they often fail to examine if those influencers are truthful or if they are simply creating content for ‘likes’. Additionally, we are all genetically different, so what works for an influencer won’t necessarily work for you. It is strongly advised to fact check nutrition information with dietitians, who are trained experts in evidence-based nutrition.”
Takeaway
These trends underscore the dynamic and evolving nature of nutrition as we head into 2025, emphasizing the importance of evidence-based advice in navigating the glut of information and constant innovation shaping how we eat.
When it comes to our health, and the health of our family, the backbone is tried and tested advice, as well as critical thinking and self-awareness so that we can avoid jumping on bandwagons that don’t support us living our best lives.
Longevity’s end note
South Africa is a diverse country with many divergent cultural and economic differences. While there is a growing class of educated and more economically fit households, there are very high rates of unemployment and health education remains challenging among people with depressed economic circumstances. It is also one of the countries in the world facing massive increases in the number of obese people, rising rates of diabetes and hypertension. The above article must be read in this context.
Read more about the work of HEALA here. A non-profit trying to improve health outcomes for all in South Africa: How is Big Food Stalking Our Children?
