This morning I opened up Instagram, and was presented with a video by someone telling me that spinach contained a ‘harmful’ and ‘toxic’ compound called oxalates. Apparently, I should stop eating it right away before I get kidney stones. It had over 10,000 likes, and the influencer, who calls herself a nutritionist, even put some references on the screen. Seems kind of legitimate, right? To me, the claim sounded quite scary; I don’t want to get kidney stones because of the foods I eat! So I did a little digging and came to the conclusion this claim was way over exaggerated.

It’s not the first time I’ve come across a claim that scares me about the foods I eat regularly, and I know it won’t be the last. Open instagram or TikTok these days and you’re bombarded with endless nutrition advice. Social media influencers, blogs, YouTube channels, and even some news outlets often make bold claims about what you should or shouldn’t eat. They scare you about one food, and make the next seem like it can cure cancer.

So how can you separate science from fiction?

Identifying nutrition misinformation can be tricky, especially when it’s packaged in a way that seems credible. This guide will arm you with key strategies to help you spot and avoid misleading nutrition advice online.

1. Look for Credentials: Who’s Behind the Advice?

The first step in evaluating any nutrition advice is to check the qualifications of the person delivering it. Here’s a quick breakdown of what to look for:

  • Registered Dietitians (RD or RDN): The gold standard for nutrition expertise. They undergo extensive education, supervised practice, and are legally regulated.
  • Associate or Registered Nutritionists (ANtur or RNutr), or Certified Nutrition Specialists (CNS): These professionals have an accredited degree and experience in nutrition.
  • Medical professionals: Doctors can give reliable advice, especially concerning diet-related diseases, but their nutrition training may be limited.
  • Unqualified "experts": Be wary of self-proclaimed diet gurus or influencers who lack formal training. Check if their qualifications align with their claims.

Red Flag: Anyone without formal education or credentials who calls themselves a "nutritionist" or "diet expert." Remember, in many places, these terms are not legally protected. Not everyone with a qualification will be providing sound advice, such as doctors that promote the carnivore diet, (think Anthony Chaffee), so use the steps below as well.

2. Beware of Overly Simplified Solutions

Nutrition is complex. Our bodies, diets, and health are all influenced by multiple factors, so be skeptical of advice that promises a one-size-fits-all solution to complicated issues.

Common examples include:

  • “This one food will make you lose weight.”
  • “Avoid this food and your health problems will disappear.”
  • “All your problems are caused by [sugar, gluten, carbs, fat].”

Red Flag: Overgeneralised phrases or terms like “superfood” or “miracle cure.” Scientific studies rarely support such claims, as health outcomes are influenced by many factors. Professionals providing accurate advice will rarely, if ever, make such bold claims.

3. Watch for Sensational Headlines and Clickbait

If the headline of an article or video seems too good to be true, it probably is. Sensationalism is often used to generate clicks, likes, and shares, but the underlying content might be exaggerated or even completely false.

Examples of clickbait phrases:

  • “The one food doctors don’t want you to know about.”
  • “You’ll never eat this food again after reading this!”
  • “Shocking new study proves [food] is killing you.”

Red Flag: If the tone of the content is alarmist or overly dramatic, it’s a strong indicator of misinformation. Sensationalism isn’t science.

4. Check the Sources

Reliable nutrition information is backed by credible, peer-reviewed studies or respected health organisations like the World Health Organization (WHO), National Institutes of Health (NIH), or the British Dietetic Association (BDA). When reading online advice, see if the claims are supported by scientific evidence, reputable organisations, or if peer-reviewed scientific sources are referenced.

How to spot a good source:

  • Peer-reviewed research published in scientific journals.
  • Reports from well-known organisations like the American Heart Association or NHS.
  • Interviews with credentialed experts (dietitians, PhDs, MDs).

Red Flag: Blogs, social media posts, or websites that cite no sources at all or rely heavily on anecdotal evidence like "I tried this diet, and it worked for me!" are unreliable. Personal stories can be interesting but aren’t scientific evidence. Social media algorithms amplify this issue by showing users more of the same content they engage with, creating echo chambers. This can make false or unproven claims seem more credible through repeated exposure, even without scientific backing.

Unfortunately, people might often cite a study but misrepresent what it says, so we’ve put together another article on how to tell whether someone is using a scientific source correctly.

5. Look for Conflicts of Interest

Is the person providing the information trying to sell you something? Many influencers and websites promote products—supplements, diet plans, or "miracle" foods—that they directly profit from. Be cautious when financial incentives are involved, as the advice may be biased. The product they’re selling will often be a solution for the problem they’re ‘exposing’ on their platforms. Think of the Glucose Goddess who claims that glucose spikes are harming our health, and then sells an “anti-spike” formula to fix the issue (an issue doesn’t exist in the first place, with a product that has not been properly tested for it’s effectiveness).

Or the post could be coming from a for-profit company, such as one selling vitamin supplements or beverages with specific health claims.

What to check:

  • Does the website sell a product tied to the claim (e.g., supplements or detox teas)?
  • Is the influencer sponsored by a company pushing a specific diet or food?
  • Does the author disclose any conflicts of interest?

Red Flag: If the advice directly leads to buying a specific product, particularly if it’s not backed by solid research, it’s worth questioning.

6. The Appeal to Nature Fallacy

A common tactic in nutrition misinformation is the "appeal to nature" fallacy, where a product is marketed as superior simply because it’s “natural.” While eating whole, minimally processed foods can be beneficial, just because something is “natural” doesn’t automatically make it better or healthier.

Examples include:

  • “This natural supplement will detox your body.”
  • “Avoid synthetic vitamins; only natural ones are healthy.”

Red Flag: “Natural” is often used as a buzzword in marketing. Remember, arsenic and poisonous mushrooms are also natural, but they aren’t good for you!

7. Be Skeptical of Testimonials and Before-and-After Photos

Testimonials and dramatic before-and-after photos can be persuasive, but they are often cherry-picked to show only the best results. They don’t reflect the average experience and rarely account for individual factors like genetics, metabolism, or lifestyle.

Common red flags:

  • Personal stories presented as proof.
  • Photos that seem heavily edited or manipulated.
  • Claims like "I lost 20 pounds in a month!"

Red Flag: Testimonials without accompanying scientific evidence are unreliable. Weight loss, improved health, or other outcomes depend on a variety of factors, and individual results will vary.

8. Beware of Conspiracy Theories

Some individuals or websites spread conspiracy theories to discredit well-established nutrition science, often promoting their own alternative remedies or diets. These can be highly persuasive, especially when they tap into fears of "big pharma" or claim that "the government is hiding the truth about food."  If you’ve ever had a bad experience with a doctor or other medical professional, these claims might hit close to home, making them seem even more believable.

But it's important to recognize that while these experiences are valid, they don’t undo the solid foundation of nutritional guidelines. In fact, many of these guidelines are based on decades of research that often isn't followed in everyday life. The next time you come across a sensational claim, take a moment to ask: Is there credible evidence backing it up, or is it relying on fear or personal anecdotes to seem true?

Examples:

  • “Doctors don’t want you to know this because it’ll put them out of business.”
  • “The government is hiding the cure to cancer, but this diet will save you.”

Red Flag: Conspiracy-based claims are a major red flag. Reputable health advice doesn’t rely on secret plots or grand schemes. Look for evidence-based recommendations instead.

9. Use Common Sense

Finally, trust your gut. If something sounds too extreme, too easy, or too miraculous, it probably is. Legitimate health advice is rarely black-and-white; good nutrition advice often involves balance, variety, and moderation.

Red Flag: Claims that promise “instant results” or “effortless weight loss” without changing your overall lifestyle are usually false. Achieving lasting health benefits takes time and sustainable habits.

10.  Go with the Consensus

What are most health professionals and organisations saying on the topic? If the advice goes against what most experts are saying, it’s unlikely to be true.

Example:

  • Carnivore Diet Advocates: Despite decades of research showing the health benefits of a balanced diet with fruits, vegetables, and whole grains, some influencers promote extreme diets like the carnivore diet, claiming plants are toxic. This view is not supported by mainstream dietetics or medical organisations.

Red Flag: If someone’s advice is contradicting what most reputable dietitians, doctors, or scientific organisations recommend, especially without strong scientific evidence to back it up, approach with caution. Nutrition science is constantly evolving, but when the majority of experts agree on something, it's often for a good reason.

Conclusion: Stay Smart and Skeptical

The internet can be a valuable source of information, but it’s also home to a lot of misinformation. To protect yourself, always check the credentials of the person giving the advice, verify their claims with reliable sources, and use your common sense. Misinformation can not only waste your time and money but could also harm your health. Stay informed and skeptical, and seek advice from trusted, qualified professionals.