The Top 3 Nutrition Trends of 2021

Dr. Brett Berner
5 min readFeb 14, 2021


the top 3 nutrition trends of 2021
The Top 3 Nutrition Trends of 2021

Every year, hundreds of new nutrition trends surface on the market, only to fade away after a couple of months. However, some recent trends do not seem to be going anywhere.

According to credible scientific research, perhaps the primary reason behind this is the actual health benefits these trends offer.

You see, the online community is loaded with misinformation, false claims, and scammers who would say anything for financial profit. Consequently, people lose their time money, and in some cases, they even jeopardize their health by trying products with questionable ingredients.

For this reason, I decided to write this article and share with you the top 3 nutrition trends that will emerge in 2021. We will also discuss some evidence-based health benefits of these products to show you why they’re not going anywhere.

1. Prebiotics

With each year going by, prebiotics seems to take a more significant portion of the supplementation market, as people become familiar with this product.

Taking prebiotics will optimize the health of your gastrointestinal tract, as well as other organ systems.

One might argue that prebiotics is found in food (e.g., legumes, oats, bananas, berries), and therefore, there is no need to supplement your body with them. But, unfortunately, that’s far from the truth since most of the population doesn’t get nearly as sufficient amounts through their diet.

The primary role of prebiotics is to optimize the quality of your gut flora (a.k.a., gut microbiome), a crucial entity that’s discovered to influence most organ systems, including the central nervous system, heart, liver, and skin.

Researchers keep uncovering new evidence about the gut microbiome that makes it one of the most critical milieus in the body.

People often confuse between PREbiotics and PRObiotic.

What’s the Difference Between Probiotics and Prebiotics?

Probiotics are the microorganisms that help restore the balance to your digestive tract by suppressing the growth of opportunistic microbes and aiding in the digestion of certain foods (e.g., fiber, complex carbohydrates).

On the other hand, prebiotics is the actual food for those microorganisms, which help your microbiome become more balanced and diverse.

2. Protein-packed coffee

Protein coffee has been trending over the past couple of years, and for a good reason.

Before we explain why this product is beneficial, let’s define it first:

As the name implies, protein coffee combines coffee with protein powder to make a stimulant, muscle-building smoothie.

The idea is that most people don’t get sufficient amounts of protein through their diet, especially if they do strength training. Consequently, a lot of potential muscle growth is lost in the process.

By adding protein into one of your sacred rituals (e.g., drinking coffee), you’ll provide your muscles with the necessary amino acids to mediate hypertrophy.

In general, most protein-packed coffees add whey, soy, or collagen to the mix.

Let’s see how whey protein (the most common among the three) helps you increase lean muscle mass:

Whey protein is extracted from milk during the cheesemaking process. This product is loaded in branched-chain amino acids (BCAAs) that carry numerous anabolic properties, such as muscle growth stimulation.

One of the most prevalent amino acids in BCAAs is leucine, which has been researched for decades, as it’s a vital compound for post-exertional muscle growth and recovery.

In a 2009 study, researchers experimented on whey, soy, and casein protein to see which product is the most potent at inducing muscle growth.

The study results showed that whey protein causes 31% more muscle growth compared to the other supplements, which is a staggering number.

For this reason, whey has become the market standard for protein supplements, especially in the field of strength training.

Note that whey protein gets extracted from milk, which means that lactose-intolerant individuals may experience digestive symptoms (e.g., diarrhea, bloating, gas) after intake.

With that being said, the combination of whey and coffee powders will continue trending in 2021 and the upcoming years.

3. Innovative Dairy Products

Over the years, people have become more familiar with lactose intolerance, which pushed manufacturers to develop innovative alternatives for individuals with this condition.

This resulted in several dairy-free products, including lactose-free ice cream.

Despite the terminology, this ice cream is not produced without lactose since manufacturers add a synthetic lactase enzyme to metabolize the lactose. However, some companies filter lactose out of the milk when making the product.

In both scenarios, lactose-free ice cream is trending as it allows people with lactose intolerance to enjoy their favorite treat without going through terrible indigestion.

Flavored Cottage Cheese

Technically speaking, cottage cheese is cheese curds. However, this product is made by draining the cheese instead of pressing it, retaining the moisture and whey. Another characteristic of cottage cheese is that it doesn’t undergo an aging process.

This cheese is rich in B vitamins, calcium, protein (1 small cup contains up to 25 grams), and other essential minerals.

To meet people’s different tastes, manufacturers started flavoring cottage cheese (e.g., sweet and spicy mango), which was met positively by the public.

We expect this trend to continue to grow and include more flavors to help people get large amounts of protein, vitamins, and minerals while enjoying the flavors.

Takeaway Message — Research the Trends

Nutrition trends occur every year, starting by making big claims and promises that are untrue, making people abandon the direction and move on to the next.

By covering these current trends, we hope that it shed some light on the logic that keeps some products on the market to help you make better choices in the future.

If you have any questions or something you want to add, please don’t hesitate to share your thoughts in the comment section below. If you enjoyed this article, make sure to give it a round of applause with 50 claps and give my blog a follow so I can produce more educational content.

Disclaimer: Dr. Berner does not diagnose, treat, or prevent any medical diseases or conditions; instead, he analyzes and corrects the structure of his patients with Foundational Correction to improve their overall quality of life. He works with their physicians, who regulate their medications. This blog post is not designed to provide medical advice, professional diagnosis, opinion, treatment, or services to you or any other individual. The information provided in this post or through linkages to other sites is not a substitute for medical or professional care. You should not use the information in place of a visit, consultation, or the advice of your physician or another healthcare provider. Foundation Chiropractic and Dr. Brett Berner are not liable or responsible for any advice, the course of treatment, diagnosis, or any other information, services, or product you obtain through this video or others.



Dr. Brett Berner

Upper Cervical Chiropractor in Lutz, FL. Schedule a complimentary consultation: text CONSULT to 813-578-5889 or