Diet Trends 2020

Every year brings a fresh list of diet trends experts anticipate for the months ahead. This year, the conversation spans everything from AI-powered smartphone apps to a softer take on keto and various fasting approaches. Some of it may look familiar from the year before, but plenty of new spins, and a few genuinely new ideas, have entered the picture.

Here’s a closer look at the diet trends worth watching this year.

Noom

Noom is a health-focused app built by behavioral psychologists. It offers personalized meal plans, health tracking, one-on-one coaching, motivational content, and more, all aimed at helping users lose weight while learning more about their own bodies along the way. What sets it apart is its foundation in the psychology of weight loss — the program adapts to you, and a personal coach stays familiar with your specific plan throughout.

Noom has been backed by research published across multiple scientific journals, including JMIR mHealth and uHealth, Obesity Research & Clinical Practice, the British Medical Journal, the Journal of Internet Medical Research, and Nature, among others. Across these studies, the program consistently shows both high user engagement and measurable effectiveness.

According to Dr. Andreas Michaelides, Chief of Psychology at Noom, “By understanding the past behaviors and attitudes of all types of users, we know the best way to meet our users where they are in their journey to help them maximize their change of long-term weight-loss success.”

Keto 2.0

Keto 2.0 is a more relaxed spin on the original keto diet, allowing up to 20% of calories from carbs while limiting less healthy fats from sources like bacon and butter. Instead, it leans on vegetables, low-sugar fruit, fish, and healthy nuts. Supporters say it’s less inflammatory than classic keto, since it encourages less meat and dairy and more plant-based carbs.

Keto 2.0 draws frequent comparisons to the Mediterranean Diet given its emphasis on plant-based protein and carbohydrate sources.

Periodic Fasting

Periodic fasting, better known as intermittent fasting, is an eating pattern that restricts when you eat during the day. There are several variations, but all split the day or week into fasting and eating windows. Some research points to real health benefits — Cureus notes that intermittent fasting is effective for short-term weight loss, though its long-term effects still need more study.

The most common approaches include:

• 16:8 — fast for 16 consecutive hours, then eat within the remaining 8
• 5:2 — fast two days a week, eat normally (with health in mind) the other five
• Weekly Fast — fast for 24 hours, up to twice a week
• Every Other Day — fast one day, eat the next, and repeat
• Skipping Meals — an informal approach of skipping meals as desired

Prebiotics

Prebiotics are certain undigestible fibers that probiotics rely on as food to function properly. Research is ongoing, but some studies suggest genuine health benefits. According to Foods, specific prebiotics may help improve gut microbiota health and, by extension, overall health. That said, Current Opinion in Biotechnology notes that prebiotics remain difficult to fully understand and need further study — including current research into whether they can help reduce “leaky gut” in certain Crohn’s patients.

Flexitarian

A Flexitarian Diet is primarily vegetarian but leaves room for occasional meat and fish — the name reflects the flexibility built into the plan. Rather than strict rules, it follows general guidelines: prioritize plant-based protein, favor natural unprocessed food, and treat animal products as occasional additions. Because it looks different for everyone, its individual health benefits are harder to pin down, though more plant-based eating in general is well established as healthier.

According to Frontiers in Nutrition, a flexitarian or “semi-vegetarian” diet has been shown to benefit blood pressure, metabolic health, body weight, and more.

Mediterranean

The Mediterranean Diet remains one of the most popular eating patterns worldwide. Rooted in 1960s Italy and Greece, it emphasizes whole foods and moderate amounts of dairy, poultry, and seafood, with a glass of red wine optionally included. Processed foods, refined sugar, trans fats, refined oils, and red meat are all minimized.

Substantial research supports its health benefits. According to Nutrition Today, the Mediterranean Diet appears to lower the risk of certain chronic conditions, though the U.S. National Library of Medicine notes it may not be the right fit for everyone.

DASH

DASH, short for Dietary Approaches to Stop Hypertension, is designed primarily to help lower blood pressure. According to the National Heart, Lung, and Blood Institute, DASH has been shown to lower both blood pressure and LDL cholesterol.

The Standard DASH plan allows 2,300 mg of sodium a day, while the Low-Sodium version caps it at 1,500 mg — both built around roughly 2,000 daily calories. Daily targets include 6-8 servings of grains, 4-5 servings of vegetables, 2-3 servings of fat, 4-5 servings of fruit, 2-3 servings of dairy, and up to six one-ounce servings of lean meat, poultry, or fish. Sweets should stay under 5 servings a week, with nuts and legumes at 4-5 servings weekly.

Intuitive Eating

Intuitive eating isn’t a diet — it’s an eating philosophy. Its purpose is helping people distinguish between physical and emotional hunger while tuning back into the body’s natural cues. It’s built around 10 core principles:

• Reject the Diet Mentality
• Honor Your Hunger
• Make Peace with Food
• Challenge the Food Police
• Discover Satisfaction from Food
• Feel the Fullness
• Use Kindness to Cope with Emotions
• Respect Your Body
• Movement
• Honor Your Health

Together, these principles help people build a healthier relationship with food, manage emotions more constructively, and better listen to their bodies.

Plant-Based Proteins — Impossible and Beyond Meat

Plant-based eating has grown steadily more popular over the past decade, giving rise to products like the Impossible Burger and Beyond Burger — both engineered to taste and cook like real meat while being entirely plant-derived.

The Impossible Burger relies on soy, potato protein, and iron for its meat-like flavor, along with coconut and sunflower oil to mimic the cooking behavior of real meat. A 4-ounce serving contains 240 calories, 14 grams of fat, 19 grams of protein, and 9 grams of carbs.

The Beyond Burger skips soy and gluten entirely, pulling protein instead from peas, mung beans, fava beans, and brown rice, along with coconut and sunflower oil. A 4-ounce serving contains 250 calories, 18 grams of fat, 20 grams of protein, and 3 grams of carbs.

Grain-Free

A grain-free diet simply excludes all grains, though it isn’t necessarily low-carb since plant-based carb sources can fill the gap. It also tends to steer people away from processed foods. Some adopt this style due to food intolerances or allergies, others purely for weight loss — though unless there’s a genuine gluten allergy, there’s rarely a strong reason to eliminate grains and carbs entirely.

Alternative Dairy — Oat Milk and Coconut Milk

Non-dairy alternatives have long appealed to people who can’t consume dairy or simply want more plant-based options. Two that have gained real traction recently are oat milk and coconut milk.

Oat milk is made by soaking steel-cut oats in water and straining the mixture through cheesecloth, making it a solid non-dairy option for anyone who also can’t tolerate nuts. Depending on preparation, a cup contains roughly 120 calories, 3 grams of protein, 16 grams of carbs, and 5 grams of fat. According to the Annals of Nutrition & Metabolism, oat milk consumption may help lower cholesterol.

Coconut milk comes from the shredded flesh of the coconut, squeezed through cheesecloth — distinct from coconut water, which is the liquid found naturally inside the fruit. According to the Journal of Food Science and Technology, it may help improve cholesterol health. A cup contains about 552 calories, 57 grams of fat, 13 grams of carbs, and 5 grams of protein.

Brain Food

Certain foods and nutrients have long been linked to better brain health and function. Some standouts include:

• Blueberry: anti-inflammatory effect on brain cells
• Kale: supports brain function
• Almonds: helps preserve memory
• Fish: supports brain function
• Avocados: supports cognition

The U.S. Department of Agriculture also highlights berries as beneficial for aging brains, largely due to their high antioxidant content.

CBD Foods

CBD, or cannabidiol, is a compound found in the cannabis plant, according to the U.S. National Library of Medicine. Unlike THC, it doesn’t produce psychoactive effects. Originally used to help manage seizures, CBD is now also associated with claims around better sleep, reduced muscle pain, and lower anxiety.

Given the taste and texture of CBD oil on its own, CBD-infused foods have become genuinely popular — everything from water, cereal, honey, and tea to popcorn, gummies, and cocktails. That said, CBD foods remain in a legal gray area, still considered illegal by the FDA.

Balanced Eating

A balanced diet describes an eating pattern with a reasonable mix of foods and nutrients — and since everyone’s goals and health conditions differ, what “balanced” looks like varies from person to person. Generally, it involves more fruits and vegetables, lower-calorie versions of favorite foods, less sodium, and reduced added sugar.

The U.S. Department of Agriculture publishes updated dietary guidelines each year, which can serve as a useful reference point.

Whole Foods

Whole foods form the foundation of many plant-based and clean-eating approaches. The term refers to food that hasn’t been processed or significantly altered — most vegetables, fruits, beans, and nuts fall into this category.

Research published in The Permanente Journal found that a whole-food, plant-based diet can meaningfully improve health outcomes. The USDA similarly notes that whole foods boost nutrient intake and lower the risk of several chronic conditions.

Functional Nutrition

Functional nutrition tailors dietary recommendations to your specific lifestyle, health conditions, and nutritional needs, resulting in a genuinely individualized plan.

Following a functional nutrition plan usually requires working with a medical practitioner or healthcare provider, since a full assessment of symptoms and overall function is typically involved. Sometimes, though, the adjustments are as simple as eliminating a food you’ve identified as a personal trigger.

African Flavors

Asian, Mediterranean, Italian, and American cuisines have dominated for a while, but African flavors are increasingly stepping into the spotlight. Styles and spices vary widely by region, with some popular staples including:

• Curry
• Saffron
• Paprika
• Cloves
• Aniseed
• Black pepper

These spices show up in dishes like sambusa, steamed green bananas, stews, and South African barbecue.

Korean Food

Korean cuisine is another style gaining broader popularity, built around staples like rice, vegetables, and various meats. Some of the most recognized dishes include:

• Kimchi: fermented vegetable dish
• Ramyeon: Korean instant noodles
• Bulgogi: marinated, thinly sliced beef
• Sannakji: live octopus
• Tteokguk: rice cake soup

Street food culture is huge in Korea, with carts selling food during the day and switching to drinks and pre-made snacks at night.

Mocktails

As more people cut back on alcohol, demand for alcohol-free cocktails has grown right alongside it. Mocktails typically blend non-alcoholic beer, ginger beer, club soda, syrups, and fresh fruit. Popular options include the Shirley Temple, Roy Rogers, and a club-soda take on the Mojito.

Ube

Ube is a purple yam originally from the Philippines, prized in desserts for its vibrant color and unique, white-chocolate-like flavor. It gained mainstream attention in America after a viral, ube-flavored doughnut. Despite its rising popularity, relatively little research exists on its potential health benefits.

Kombucha

Kombucha is a fermented tea containing a small amount of alcohol, which can increase further when combined with brewer’s yeast during fermentation — sometimes marketed as kombucha “beer,” typically ranging from 4.5% to 12% alcohol. It’s also a solid option for anyone avoiding gluten. Popular brands include Boochcraft, Kombrewcha, and WildTonic, alongside a growing number of local kombucha breweries across the U.S.

Final Take on Diet Trends

There’s no shortage of diet trends to choose from, spanning cuisines from right next door to the other side of the world. But trends, by nature, tend to come and go — and most fall short when it comes to producing lasting change and long-term weight loss.

Among this year’s trends, Noom stands out for pairing genuine psychological insight with practical diet and weight-loss support in a program built around each individual user — no two experiences are quite the same, and every user is paired with a live coach who provides real guidance along the way. Just 10 minutes a day is often enough to see the kind of results that actually last.

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