What Do I Eat? How to Navigate Food Misinformation

If you have a chronic illness, people have likely speculated about your diet. While questions like "Have you tried kale?" or "Did you eliminate sugar?" often come from good intentions, they can leave us feeling like we are doing something wrong. Fear now surrounds the connection between food and health. While the American food industry certainly has issues, social media trends often make sweeping, inaccurate claims rooted in food misinformation.

In this article, I want to speak to the person living with lupus or another chronic illness who feels overwhelmed by the influx of information about food safety. I hope to provide some guidance on how to approach scary food issues while conserving your energy and protecting your mental health.

But really, how do I figure out what to eat?

Perhaps, like me, you want to improve your diet but you aren’t sure how to navigate the current food climate. I do think certain foods might feed my body’s inflammation. But online, it feels like creators weaponize food. And it’s working; I’ve watched people double their grocery budget, give up hobbies so they could make all their food from scratch, and plan their week around driving to new places to get healthier foods.

As someone with multiple chronic illnesses, I can’t do many of those things. So, how do I figure out which foods are best with my limited energy and time amidst so much food misinformation?

1. Consider the source

Some people on social media are speaking on food topics that they aren’t qualified to discuss with authority. Influencers often use personal anecdotes in a powerful way that’s not always helpful. I have a master's degree in toxicology and I still struggle to wade through the information and discern the level of truth.

One way I’ve cut down on the massive amount of food misinformation coming my way is by sticking to academic or scientific resources whenever possible. I’ve also educated myself on how to identify red flags of digital misinformation. Now, I check if the creator has relevant credentials, such as a medical degree or nutrition license. I also verify that they cite actual research studies rather than relying solely on personal anecdotes. Finally, I remain skeptical of absolute language, avoiding posts that label foods as purely "toxic" or "miracle cures" without nuance.

2. Limit who influences you

You might consider limiting your social media consumption—I know it’s time for me to do that. I’m finding it harder to enjoy several platforms without feeling distressed by constant food misinformation. If you want to make a change, turn to a dietitian or nutritionist for individualized advice. Or you could go to reputable websites and try their achievable tips to eat healthier.

If you stay on social media, find educated experts who provide context, like food scientist Dr. Jessica Knurick, rather than influencers fueling the frenzy.

3. Prioritize the big picture

Do you have the time or energy to read and research every ingredient in every food you eat? Probably not. I don’t.

Instead, try to make one larger shift toward better eating. Currently, I’m slowly reducing ultra-processed foods. I simply buy less fast food and make better choices when possible. This gradual approach works better for me than aiming for perfection or falling for the latest food misinformation trend.

One example of a health campaign gone wrong

One reason I want to discourage you from following every rabbit hole into unhealthy foods is because it’s hard to get the whole picture. Sometimes people get it wrong. Here’s a historical example I learned in graduate school of how food misinformation can spread through marketing.

My professor passionately lectured on the greenwashing campaign of BPA-free products. Marketers claimed that BPA-free items were safer, and sales took off, but that claim didn’t include the entire truth.

People believed that BPA-free items were better for their health. However, companies hid the fact that they often replaced BPA (bisphenol A) with other bisphenols that didn’t have a safe health profile, such as bisphenol S (BPS) or F (BPF). There are many bisphenols—more than a hundred—and you should avoid most bisphenol pollutants altogether.

In that example, removing one thing from a product didn’t actually make it safe. But how were people supposed to discern that? Many food situations are far more complex than they seem on the surface. By recognizing how food misinformation works, you can learn to not sweat too much of the small stuff—especially if it’s not coming from multiple quality sources.

Share your current journey

So, what about your diet? Do you feel like you need to change it? It’s possible you may not have much control over what food goes into your body right now due to limited energy, ability, time, or money. And that’s okay. You can take small steps whenever you’re ready.