Scrolling through TikTok or Instagram in the morning has become a breakfast ritual of its own, and millions of people are now taking their meal cues directly from their feeds. The problem? The advice flooding those feeds is overwhelmingly unqualified, poorly researched, and in some cases genuinely dangerous. A wave of registered dietitians and nutrition researchers are sounding the alarm, pointing to hard data that shows just how wide the gap has grown between what goes viral and what is actually good for you.
The Scale of the Problem Is Bigger Than Most People Realize
Exposure to food and nutrition content on social media increased significantly to 54 percent from 42 percent in 2023, according to the 2024 IFIC Food and Health Survey. That is a dramatic jump in just one year, and it reflects a cultural shift in where people look for health guidance. What makes this particularly worrying is not the engagement itself, but the quality of what people are engaging with.
A 2024 study of Millennial and Gen Z TikTok users found that 57% had been influenced by nutrition trends, with 67% saying they adopt such trends multiple times a week. Yet alarmingly, only 2.1% of the nutrition content examined aligned with established public health guidelines. Nearly the entire ecosystem of viral food content, in other words, is operating outside science.
Who Is Actually Creating the Content You See at Breakfast Time
Of the 250 posts analyzed in a 2025 study published in the journal Nutrients, the most common content creator types publishing nutrition-related content on TikTok were health and wellness influencers (32%), followed by fitness content creators (18%) and “other” creators (18%). By contrast, dietitians accounted for just 5%, nutritionists 4%, and other health professionals 3%. That means the vast majority of what appears in your breakfast-inspiration scroll comes from people with no formal nutrition training at all.
Nearly half of the applicable posts failed to meet testimonial-use criteria, while most posts lacked transparent advertising (82%) and financial disclosure (77%), and many posts failed to provide evidence-based information (55%). People do not have to have credentials in order to call themselves “nutritionists,” but they do need licenses to be called “dietitians,” a distinction that creates enormous confusion for everyday users trying to figure out who to trust.
The Raw Fruit Breakfast Trend That Dietitians Are Flagging
One TikTok trend encourages starting every day with a mono-meal of only raw fruits – think melons, berries, or tropical fruit – claiming it “detoxifies the body” and boosts skin clarity. It looks colorful, photogenic, and virtuous. It spreads fast. The nutrition reality, however, is quite different from the aesthetic.
This approach lacks protein and fat, which can lead to blood sugar crashes and energy dips mid-morning. As dietitian Maya Sorenson puts it, “Fruits are great, but not a complete breakfast on their own.” She recommends “pairing them with healthy fat or protein” as a smarter move. Signs that a diet trend might be more harmful than helpful include promises of extreme weight loss in short timeframes, “detox” or “cleanse” language especially involving restrictive ingredients, and a lack of professional input.
The Chia Seed Water Challenge and Its Hidden Dangers
A popular challenge circulating on TikTok has caught the attention of medical professionals due to its potential health hazards. Participants mix two tablespoons of chia seeds into a glass of water and drink it daily, often for weeks at a time, believing it will lead to quick weight loss. While chia seeds are generally nutritious, the method promoted in this viral trend skips an important preparation step that can turn them into a serious threat.
Chia seeds have a remarkable ability to absorb liquid, expanding up to 27 times their original weight and forming a thick gel. This property makes them useful in recipes like puddings or smoothies, but it becomes dangerous when the seeds begin swelling inside the body. Sudden or excessive intake of dry chia seeds can trigger significant digestive problems. The seeds draw moisture from the intestines, potentially causing severe abdominal cramps, constipation, bloating, and gas, especially without adequate overall fluid intake. As nutritionist Sophie Bertrand notes, “No single food is a magic solution. Sustainable health results depend on the overall pattern of diet, physical activity, sleep, and metabolic health, not on individual ‘superfoods.'”
How Social Media Misinformation Spreads and Why It Sticks
A report titled Nutrition Misinformation in the Digital Age puts the spotlight on the problem. Authored by Rooted Research Collective and the Freedom Food Alliance, it looked at 53 key accounts with a following of more than 24 million people. It found that influencers use many different tactics to get their messages across, depending on their style, audience and objectives. Many draw on emotional storytelling and exploit claims of authority. Other strategies include fear-mongering or “joy-mongering,” drawing on the aspirational in direct contrast to fear-mongering.
Biased, weight-normative, inaccurate, and other potentially harmful messaging can increase body dissatisfaction and disordered eating habits among young women and adolescents of color, who are more likely to rely on social media for health information. Additionally, low-income populations may face greater exposure to misinformation due to barriers to accessing professional healthcare. Research suggests that social media use increases the risk of eating disorders, especially when focused on weight loss, and even when social media is only used for a short period of time.
What Registered Experts Say You Should Actually Do Instead
Eating breakfast and meals at regular intervals throughout the day gives you the fuel you need to feel good and think clearly. As Monica Bearden, a registered dietitian at Houston Methodist, explains, “Well-balanced meals comprised of lean protein, carbohydrates and healthy fats, along with foods rich in vitamins and minerals, are essential for producing adequate levels of the hormones that benefit your emotional health and protect your brain.” That is a framework rooted in decades of peer-reviewed evidence, not viral aesthetics.
The 2025–2030 Dietary Guidelines for Americans suggest that adults consume 1.2 to 1.6 grams of protein per kilogram of body weight per day, but these needs are best determined by a healthcare provider or a registered dietitian, as consuming excess protein can still be converted to fat in the body and lead to weight gain. While users do not necessarily need to dismiss social media health trends entirely, experts recommend getting the facts from trusted, reliable sources, looking at an influencer’s credentials, and researching peer-reviewed articles. Before making any drastic changes to your diet, consult a doctor, nutritionist, or dietitian.
