Health expert analyzes viral TikTok and Instagram food trends to separate genuine wellness benefits from overhyped fads. Six popular items examined including green powders, ginger shots, tiger nut milk, chlorophyll water, mushroom lattes, and beetroot smoothies. Founder of AI health platform warns that while some trends offer real benefits, others may be marketing hype with little scientific backing.

Scroll through TikTok or Instagram for more than a few minutes and you’ll likely see someone praising the latest “miracle” food or drink. From green powders promising to transform your health overnight to exotic mushroom coffees claiming to boost brain power, wellness trends are spreading like wildfire. 

But when a food trend goes viral, it’s worth asking: is this actually good for me, or just good for engagement? Simon Greenberg, Founder of Medidex, an AI-powered medical chatbot platform designed to provide accurate health information, is breaking down some of the most popular viral health foods to reveal which ones genuinely support wellbeing and which ones are more hype than help.

“Social media has democratized health information in many ways, but it’s also created an environment where trends can outpace science,” says Greenberg. “Just because something has millions of views doesn’t mean it has millions of benefits. My goal is to help people make informed decisions about what they’re putting in their bodies.”

Below, Greenberg examines six viral food trends and offers his expert take on each.

Green Powders

Green powders have exploded across TikTok, racking up hundreds of millions of views. Market analysts project the global greens powder sector will double in value by 2030, jumping from £220 million to £395 million. Users mix these vibrant powders into water, smoothies, or juice, claiming they deliver a full day’s worth of vegetables in one scoop.

“Green powders can be a convenient way to supplement your diet, especially if you struggle to eat enough vegetables,” Greenberg explains. “They typically contain dried greens like spinach, kale, and spirulina, which do offer vitamins and minerals. However, they shouldn’t replace whole vegetables. The fiber content is usually lower, and you miss out on the natural compounds that work together in fresh produce.”

Ginger Shots

Ginger is another popular food trend, which The Times of India cites as “rapidly gaining popularity”. The trend claims that concentrated doses of ginger juice boost immunity, reduce inflammation, and kickstart your morning better than coffee.

“Ginger does have legitimate health benefits,” says Greenberg. “It’s been studied for nausea relief, has anti-inflammatory properties, and may help with digestion. However, while the science supports ginger for specific uses, it’s not going to revolutionize your health on its own. A lot of commercial ginger shots contain added sugars or fruit juices that dilute the benefits.”

Tiger Nut Milk

Trending on TikTok throughout 2024-2025, tiger nut milk has been described by Vogue as part of a new generation of non-dairy milks. Made from small root vegetables (not actually nuts), this creamy beverage is being promoted as a gut-friendly, allergen-free alternative to regular milk.

“Tiger nut milk is naturally sweet and contains prebiotic fiber, which feeds the beneficial bacteria in your gut,” Greenberg notes. “For people with nut allergies or lactose intolerance, it’s a genuinely good option. However, it’s lower in protein than soy or pea milk, so if you’re relying on plant milk for protein, this isn’t your best choice.”

Chlorophyll Water

Chlorophyll water began trending in 2023 and by July 2025 was called a “viral sensation.” Influencers claim this emerald liquid can clear skin, boost energy, and detoxify your body.

“Chlorophyll is the pigment that makes plants green, and it does have some antioxidant properties,” Greenberg explains. “That said, the claims about skin clearing and detoxification are largely unsubstantiated by research. Your liver and kidneys are already excellent at detoxifying your body. Some people report feeling better after drinking it, but that could be because they’re drinking more water in general.”

Mushroom Lattes

Social discussions about mushroom coffee increased by over 12 per cent in the past year, while functional mushroom products are up more than 450 per cent in the U.S. since 2021. These earthy drinks blend coffee or milk with powdered mushrooms like lion’s mane, chaga, or reishi.

“This is one trend where there’s actually some interesting science,” says Greenberg. “Lion’s mane has been studied for potential cognitive benefits and nerve health. Reishi and chaga have immune-supporting properties. However, the amount of mushroom extract in many commercial products may not match the doses used in studies. If you’re interested in functional mushrooms, look for products that clearly state the amount of extract and are third-party tested.”

Beetroot Smoothies

Beet-based smoothies are flooding TikTok as beauty and performance drinks, with individual recipes crossing the 100,000-view mark. Health outlets have covered beet juice as an endurance booster, and the claims range from improved athletic performance to glowing skin.

“This is another trend with solid research behind it,” Greenberg confirms. “Beetroot is high in dietary nitrates, which your body converts to nitric oxide. This can improve blood flow, lower blood pressure slightly, and enhance exercise performance. The performance benefits are real and measurable, especially if you drink it about two hours before exercise.”

Simon Greenberg, Founder of Medidex, commented:

“When evaluating viral food trends, start by asking yourself a few key questions. Does this claim sound too good to be true? If something promises to cure everything from acne to anxiety, it’s probably overhyped. Look for actual research rather than just testimonials.

“Check the ingredient list and be wary of products loaded with added sugars or fillers. Consider the cost versus benefit. Trendy foods typically offer nutrients that you can get more affordably from whole foods. 

“Finally, remember that no single food is a magic bullet. A balanced diet with plenty of whole foods, adequate sleep, and regular exercise will always outperform any viral trend.

“It’s also worth consulting with a healthcare provider before adding supplements or making major dietary changes, especially if you have existing health conditions or take medications.”