Nutrition has become a central part of our lives, reflecting a particular lifestyle. Choosing our food is no longer simply a question of „What do I eat?“, but also “ Why do I eat?“. Does it benefit my health? Does it contribute to my longevity ? Or does my diet even have a positive impact on my mental health? And is it sustainable? Instead of prohibitions and extreme diets, the nutrition trends of 2025 [1] prioritize health, environmental awareness, and individuality.
We have analyzed the five most important nutrition trends for 2025 for you:
1. Plant-based: Relaxed plant-based diet
The „plant-based“ trend continues unabated – more and more people are choosing a diet consisting primarily of plant-based foods . This involves a natural and often less processed way of eating, which doesn’t necessarily have to be completely animal-free.
Besides vegetables, fruits, legumes, whole grains, nuts, seeds, and plant oils, meat, fish, eggs, or dairy products are also occasionally included in the diet. And that’s precisely what makes this way of eating such a relaxed and, above all, healthy way to eat consciously and enjoyably.
The high proportion of fruits, vegetables, and legumes provides the body with many important vitamins, minerals, antioxidants, and fiber . Studies show that a plant-based diet can reduce the risk of heart disease, high blood pressure, type 2 diabetes, and obesity. [2]
Thanks to its high fiber content, it also „feeds“ the good bacteria in your gut and keeps your microbiome in balance. The antioxidants can fight free radicals in the body and reduce inflammation. And of course, the environment benefits too: Plant-based means lower CO₂ emissions, less water consumption, and naturally, less animal suffering.
The transition to a plant-based diet usually starts with a flexitarian diet , where you simply eat less meat. Individual meat-free meals often lead to meat-free days – and eventually, often to a largely plant-based diet.
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2. Foods for a healthy gut
A happy gut, a happy life: A diet that promotes gut health with probiotics and prebiotics is also high on the list of nutrition trends for 2025. Because the more research reveals about the microbiome, the clearer it becomes that the gut plays a central role in the immune system, mental health, hormonal balance, and energy levels .
This dietary approach focuses primarily on probiotic foods – foods to which gut-friendly bacterial cultures have been added. Examples include probiotic yogurts and fermented foods such as kefir, raw sauerkraut, kimchi, tempeh, and kombucha.
Equally important are prebiotic foods , which contain indigestible fiber and serve as „food“ for the beneficial bacteria in the large intestine. These include onions, chicory, oats, whole-grain products, and cooled potatoes.
Experts often supplement directly with acacia fiber powder, which has prebiotic properties. This is an insoluble, well-tolerated substance extracted from the resin of acacia trees. It’s a great addition to smoothies and other drinks, and is also included in many shakes.
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3. Blood sugar balance
Tracking your blood sugar has become the new calorie counting. Thanks to social media, wearables, and new nutrition apps, blood sugar has moved into the spotlight of the health community – and blood sugar spikes are demonized just like calorie bombs . Because those who manage to keep their blood sugar consistently low have fewer problems with cravings, concentration issues, and fatigue.
The key is to keep blood sugar levels stable and avoid large fluctuations in the blood sugar curve by consuming appropriate foods. This can be achieved with whole-grain products, vegetables, sufficient protein, and healthy fats. Apple cider vinegar , for example, taken before meals, can also help prevent blood sugar spikes after eating.
No wonder that unsweetened oat drinks, protein bars, protein shakes, legume pasta or vegetable snacks are more in demand than ever.
To simplify measurement and understand individual blood sugar responses to certain foods, more and more people (even those without diabetes) are wearing small CGM sensors for continuous blood glucose monitoring on their upper arm. However, this isn’t actually necessary – your own body’s signals can also provide insights into your individual blood glucose curve.
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4. Personalized nutrition
Simply adopting the diet that helped your colleague achieve greater well-being, more energy, and mental clarity? Almost no one will be doing that in 2025, because one of the biggest nutritional trends is personalized nutrition: Every body is different and needs a completely individual diet.
Personal needs, lifestyle, exercise routine, food intolerances, a growing health consciousness, and your own values all influence your diet. And, of course, access to ever-increasing biometric data from wearables and apps. Nutritionally, there’s no longer a one-size-fits-all solution; you have to figure out for yourself what kind of diet works for your body.
The current popularity of this trend is demonstrated by examples from the field of female biohacking : Diet is adapted to specific life phases, such as the menstrual cycle or menopause. With increasing technological advancements and a growing awareness of health, this dietary trend will likely be with us for a long time to come.
If you’d like to personalize your diet, you can start with small steps. For example, calculate your individual protein requirements and increase your protein intake accordingly. Pay close attention to your tolerances: Does coffee agree with you, or is matcha better , and if so, at what time of day? Which foods exacerbate your afternoon energy slump? Which foods are beneficial for you in which phase of your menstrual cycle?
By carefully observing and perhaps also by measuring certain parameters , you can refine your personal nutrition plan.
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5. Smart Snacking
The question of whether three large or five small meals a day are healthier has long divided the health community. However, the 2025 nutrition trend barometer shows that the classic distribution across three main meals is increasingly giving way to a snacking rhythm, meaning the consumption of several small meals throughout the day .
In times of working from home and irregular daily routines, traditional, fixed mealtimes with lengthy cooking sessions no longer fit into most people’s everyday lives. Snacking offers more flexibility, even on stressful days, and is also easier to take with you.
Important: Smart snacking is not about mindless snacking. It’s not about the cookies and chocolate bars that disappear into snack oblivion in the afternoon – and it’s not about constant snacking on the side.
On the contrary: Functional, healthy, and nutrient-rich snacks are in demand. They should be filling, keep blood sugar levels balanced, provide the body with energy, and ideally also offer benefits for the gut, muscles, and brain.
If you want to try out the snacking trend and pack some snacks for the office , gym or on the go, we have some healthy, filling snack inspiration for you:
- Protein bars
- Vegetable sticks with hummus
- hard-boiled eggs
- nuts
- Pieces of fruit with nut butter
- Skyr with berries
- Yogurt with protein powder
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6. Responsible eating: Sustainable & climate-friendly
This trend is one of the most defining dietary trends of our time. And it’s here to stay – nutrition experts agree. Because climate-friendly eating isn’t about deprivation, but about making conscious, future-oriented choices .
The focus is on selecting environmentally conscious foods whose production minimizes the consumption of CO₂, water and natural resources while simultaneously combining ecological responsibility, social fairness and added health benefits.
More and more consumers are also interested in the origin of the food, the production conditions, animal welfare, the packaging and the resulting waste.
Do you also want to eat more climate-friendly? Then there are a number of ways to get started. A great place to begin is the plant-based diet already mentioned . Legumes, grains, and vegetables usually have a significantly smaller carbon footprint than meat and highly processed foods.
Eating regionally and seasonally is also sustainable and healthy – for example, tomatoes and strawberries in summer, cabbage in winter. This often saves a large amount of water without you even noticing.
To save resources such as raw materials, but also energy, space and packaging, you should buy fresh, preferably unprocessed food , shop without packaging or pay attention to recyclable packaging .
In short: For this dietary trend, choose foods that are good for your body, conserve resources and cause as little harm as possible to the environment and people – without perfection, but with awareness.
Conclusion: What all nutrition trends of 2025 have in common
However different the nutrition trends of 2025 may seem, they all pursue a common goal: nutrition should support, not stress. It’s not about rigid rules, prohibitions, extremes, or perfection, but simply about greater awareness of health and the environment, more quality, and individuality. It’s about conscious, flexible, and sustainable food choices – day after day.
Implementing all the trends at once would be quite exhausting. But even small adjustments can make a big difference in the long run. By understanding your body, supporting it effectively, and paying attention to quality, you can create the foundation for long-term health, more energy, and greater well-being .
[1] https://www.bzfe.de/presse/pressemeldungen-archiv/ernaehrungstrends-2025-nachhaltig-gesund-individuell
[2] https://link.springer.com/article/10.1186/s12937-023-00877-2
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