Top 2026 Diet Trends Revealed
Emerging Dietary Trends for 2026
As we step into 2026, the world of nutrition and dieting is set to witness a series of exciting changes. Kristin Diaz and David Rancken of Ask the Expert on Audacy station KRLD recently spoke with Merdian Zerner, an award-winning dietician from the Cooper Clinic, who shared her insights on the upcoming trends that are expected to shape our eating habits.
Protein Still in the Spotlight
One of the most prominent trends from the previous year, protein has remained a key focus in 2026. Zerner noted that even items like lattes at Starbucks have incorporated protein, with some even featuring protein croissants. While she acknowledges the benefits of adequate protein intake, such as preventing muscle loss and promoting satiety, she emphasizes the importance of balance.
“While certainly, an adequate amount of protein to help prevent muscle loss is beneficial and helps with satiety, it’s important not to exclude other essential nutrients,” Zerner said.
Fiber Takes Center Stage
Another trend that Zerner expects to continue in 2026 is fiber-maxxing. Some people are referring to fiber as the new protein. This has led to an increase in fiber supplements and the addition of fiber to various foods. Zerner expressed hope that natural sources like fruits and vegetables would be the primary way people get their fiber.
“I believe we’re going to see both with many more fiber supplements, or fiber being added to foods. Wouldn’t it be great if we just ate fruits and vegetables that had the fiber in them naturally? That would be great,” she said.
Cabbage: The New Star
Cabbage is emerging as a star in 2026, much like cauliflower did as an alternative to starchy carbs like rice. Zerner highlighted that some of this cabbage may come from farms owned by women, reflecting another trend she mentioned.
“It’s the year of the female farmer,” Zerner explained. “We’re going to see a lot more female-sourced businesses in the food system globally and in our country.”
GLP-1 Medications and Food Packaging
With the increasing use of GLP-1 medications like Ozempic, which help reduce weight by decreasing appetite, Zerner anticipates changes in food packaging. Consumers can expect smaller portions tailored for those on these medications. This trend has already started to influence sit-down restaurants, as reported by Audacy in October.
Frozen Foods Get a Glow-Up
Packaged foods are also set for a transformation in 2026. Zerner described this as “freezer fine dining,” where frozen options are becoming more gourmet and flavorful. While they still contain some sodium, there is a focus on better nutrition, sourcing, and quality.
“You’re seeing these tastier, more gourmet frozen options and yes, still frozen, which means a little bit of sodium, but adding more flavor, better nutrition, better sourcing, higher quality in this sort of grab and go quick microwave fashion,” Zerner said.
Cocktails and Alternatives
Cocktails are also undergoing a makeover. With millennials and Gen Z reducing their alcohol consumption, alternatives like Kava and mocktails have gained popularity. Zerner noted that while some cocktails are getting a trendy update, others remain unchanged.
Focus on Brain Health and Longevity
Zerner is particularly excited about trends that emphasize foods supporting brain health and longevity. She believes this approach to diet can significantly benefit people in the long run.
Trends to Watch Out For
While there are several positive trends, Zerner also mentioned some she is less enthusiastic about. Tallow, for instance, is one trend she feels might not be necessary in everyday diets. Additionally, using artificial intelligence to plan a diet is something she doesn’t discourage but suggests should be done with the guidance of a nutritionist.
“[I] think we go back to what my mom would have always said, which is ‘if it sounds too good to be true, it probably is,’” Zerner noted. Overall, when it comes to trends, she added that “you just don’t need to chase every one of them.”
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