Which Food Trends Should Have Staying Power in Your Diet?

Like fashion, food can feel trendy — filling restaurant menus and cooking shows one day, then disappearing from grocery store shelves the next.

While some foods rise in popularity because of flavor, others earn the spotlight thanks to health benefits — and for good reason. Research has shown that food can be just as effective as prescription medications when it comes to managing or preventing disease.

But with new studies constantly adding to the ever-growing list of “superfoods,” it can be challenging to keep up with what belongs on your grocery list week after week. We’ve broken down some top choices that are not only delicious but can also have a significant impact on your long-term health.

Foods to boost your immunity

During cold and flu season, eating immune-boosting foods — along with good habits like hand-washing and avoiding close contact with sick individuals — can help protect you from illness. Instead of relying on supplements, aim to get your nutrients from food.

What to eat: Fresh fruits and vegetables provide vitamins and fiber that strengthen your immune system. Try sweet potatoes, spinach, and carrots, which are high in illness-fighting beta carotene. Get zinc from red meat, seafood, beans, and tofu.

Tasty tip: Warm up in the winter with a flu-fighting stir-fry made with seasonal vegetables and protein.

Foods to help you recover faster

If you do get sick, the right foods can help you bounce back more quickly thanks to vitamins and compounds that fight illness and infection.

What to eat: Probiotic-rich yogurt contains “good” bacteria that may shorten the duration of colds and flu. Dark leafy greens, citrus fruits, and red or green peppers are excellent sources of vitamin C. Garlic can reduce the severity of symptoms, while ginger and turmeric help fight inflammation and congestion. Staying hydrated is essential — try hot water with lemon and honey to soothe a sore throat.

Tasty tip: Blend fresh orange or grapefruit juice with spinach, ginger, turmeric, and honey for an immune-boosting, inflammation-fighting smoothie.

Foods to help your gut work at its best

One of the best things you can do for gut health is to avoid processed, high-sugar foods, which encourage unhealthy bacteria to grow. Instead, focus on fresh, whole foods.

What to try: Collagen-rich foods, such as salmon skin and bone broth, provide amino acids like glycine, proline, hydroxyproline, and glutamine — nutrients that support the gut lining and aid digestion. Soy is another great option, rich in dietary fiber that feeds beneficial gut bacteria; try it as edamame or tempeh.

Tasty tip: Add cacao (raw cacao powder or nibs, not sugary chocolate) to a dish for rich, earthy flavor while also supporting gut health with prebiotic fiber and inflammation-fighting polyphenols.

Foods to support heart health

Making small changes to your daily diet can have a big impact on your heart.

What to eat: Cauliflower has become popular for good reason — it’s naturally low in saturated fat and calories, high in cholesterol-lowering fiber, and packed with antioxidants that reduce inflammation and support healthy blood pressure. It makes a smart swap for refined-carb pizza crusts and even a lighter alternative to high-saturated-fat proteins like steak.

Tasty tip: Salads don’t have to be “rabbit food.” Skip heavy dressings, croutons, and piles of cheese, and instead load your plate with a rainbow of fresh veggies. Toss in some berries for a boost of heart-healthy antioxidants.

Foods to help prevent cancer

Believe it or not, your diet can influence cancer risk. While no single food prevents cancer, eating a variety of protective, nutrient-rich foods can create an anti-inflammatory, antioxidant-rich environment in the body.

What to eat: Two to three servings of cooked tomatoes each week may lower prostate cancer risk by nearly 30% and can also help reduce breast cancer risk. Leafy greens like spinach and Swiss chard deliver fiber, folate, and carotenoids that protect cells from DNA damage. Fiber-rich whole grains — such as brown rice, oats, and quinoa — help regulate insulin and lower colorectal cancer risk.

Tasty tip: Make a smoothie that includes berries, yogurt, leafy greens, and soy milk. Add flaxseed and chia for an extra dose of omega-3s, which may protect against hormone-related cancers, all without sacrificing flavor.

The bottom line

Adopting the mindset of adding healthy foods rather than focusing only on what to avoid can make good habits stick. By prioritizing fresh, nutrient-dense options, you’ll naturally crowd out ultra-processed foods — and reap the benefits for years to come.