TikTok Diet Myths

Our health experts take a closer look at TikTok diet myths and uncover a wealth of social media misinformation.

Your health expert: Dr Samantha Wild, Women's Heath Clinical Lead and GP for Bupa Health Clinics
Content editor review by 24 April 2024.
Next review April 2025.

From following a fruit-only diet to using onions for earache. We should all remain cautious when it comes to health content on social media.

Diet Myths

Can you believe everything you see on TikTok?

There’s plenty of health content on social media platforms like TikTok, but how much of it can be believed? We've researched some of the platform's most popular videos and found potentially dangerous information.

From following a fruit-only diet to using onions for earache. Dr, Samantha Wild, Women’s Heath Clinical Lead and GP for Bupa Health Clinics, shares why we should all remain cautious when it comes to health content on social media:

“There are plenty of health professionals sharing factually correct
information on TikTok. However, some of the most popular
health content has been generated by users who aren’t actually experts.
It’s important to know which health content you can trust.
Working with a health professional can ensure you don’t change your
diet in a way that could be dangerous.”

How to spot diet myths

Dr Samantha Wild gives her three top tips for spotting fake health information:

1. Sense-check

Is it surprising news to you? Has it been covered anywhere on other reputable news or health information sites? Remember, we're all different. Just because something has worked for one person doesn't necessarily mean that it will work for you, too.

2. Look for credentials

Does the health expert share their full name on their account? Do they have an online presence outside of TikTok that shows where they studied health, or where they currently practice from? Always get your health information from a qualified health professional.

3. Be wary of tell-tale phrases

Be mindful of exaggerated language used in health content videos. Could the content generalise, mislead or exaggerate?

Tiktok Diet Myths

How to heal your gut

Treating your gut health as something that's broken and requires fixing isn't a very helpful way to look at things. Many TikTok health videos focus on foods that can help 'repair the gut'. Some even claim it's possible to do so within seven days. Google searches for 'microbiome healing' have quadrupled over the last year. Most likely, this is linked to these videos on gut healing diets.

If you're struggling with digestive issues like constipation, bloating or heartburn, the promise of a quick fix may seem tempting. Some TikTok content claims that eating more yoghurt, turmeric and carom seeds can heal your gut. These ingredients may help reduce bloating and inflammation for some. However, TikTok videos often don't take specific health conditions into consideration. They're unlikely to recommend specific quantities of these foods, too. You need all this information to make safe choices that take any allergies or intolerances into consideration.

You can't change your gut health without consistently eating a balanced diet and leading a healthy lifestyle. In conjunction with a health professional's advice, the only way to achieve good gut health is to change your long-term eating habits. That means eating enough daily fibre (aim for 30g), drinking lots of fluids, and reducing your intake of saturated fats and spicy food.

Some health conditions and food triggers may disrupt your microbiome. If you spot any changes that feel unusual for you, make an appointment to see a health professional.

Is a fruit only diet healthy?

Fruit only diets - sometimes called a fruitarian diet - are gaining traction. Some TikTok videos on this topic have gained around ten million views, alone.

A healthy diet is all about balance. If you're only eating from one food group, you run the risk of becoming malnourished. This could even lead to your body going into starvation mode. Therefore, fruit only diets are not something a qualified health professional would ever recommend.

In the last year, UK Google searches for 'eating only fruits' have almost doubled. Eating at least five fruit and vegetables a day is a great way to boost your diet and can reduce your risk of developing some health conditions. However, eating too much fruit can lead to tooth damage, diabetes, and weight gain.

If you're trying to lose weight sustainably, speak to a health professional. A GP or dietitian can help you establish possible ways to change your lifestyle and achieve your health goals.

Foods that prevent cancer

We found TikTok content claiming that eating five almonds a day prevents cancer. UK Google data shows an uplift in searches for this topic, too.

Some people believe that amygdalin, a substance found in some nuts, like almonds, can treat cancer. However, there's no scientific evidence that shows amygdalin effectively treats cancer, or any other illnesses.

Though diet choices can help to reduce your risk of developing cancer, the potential causes of developing the disease vary widely. Some cancer causes can't be controlled. For example, your genetics. It's misleading and potentially harmful to claim that eating five almonds a day is enough to prevent cancer.

Onion for an ear infection?

One of the videos, in our research, claims applying a soft, cooked onion to a sore ear cures ear infection. For centuries, many have claimed that applying an onion poultice, or dropping onion juice into the ear can ease aches.

What is a poultice?

A poultice is a soft organic material, usually warmed, and applied to an area of soreness on the body. Since the fifteenth century, some believe poultices can help draw out inflammation or infection. They also believe it can promote healing.

Though studies have shown onions can provide bactericidal properties, ear soreness can come from a number of sources. As a result, you should always speak to a health professional if you're in pain. There are several potential causes of ear pain, including:

Infection, which may need antibiotic treatment
A build-up of earwax
Jaw issues such as teeth grinding or arthritis

Homemade ginger shots

TikTok is full of recipes for wellness shots you can make at home. They usually contain ingredients like ginger, lemon, apple cider and turmeric. These small, concentrated juices are often hailed as a quick way to boost your health. Some even claim that they have anti-bloating properties.

But what does a ginger shot do? There is little evidence behind the benefits of drinking ginger wellness shots in the long-term. If you're looking to give your health a boost, eating a well-balanced diet will help give your body the nutrients it needs to function well. Without having to spend time making shots, or even spending a fortune buying them.