EP 145 - Top 10 TikTok Food Myths Debunked

Hey fitfam, welcome back to The Real Dish—where we keep it real about food, wellness, and living your best, most nourished life. I’m Chef Mareya, The Fit Foodie, and today we’re diving into the sometimes ridiculous, often confusing world of TikTok food myths.

We’ve all seen those 15-second videos that swear one food will change your life, heal your gut, cure your skin, and probably pay your bills. But what’s the truth? Today, I’m breaking down 10 of the most viral food myths—and giving you the real deal on what’s fact, what’s fiction, and what’s somewhere in between.

Let’s dig in!

P.S. If this was helpful, would you share it with your friends and family? That's my virtual tip jar. :-)

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Show notes:

Myth #1: “Raw garlic on an empty stomach kills parasites and viruses.”
Garlic is powerful, no doubt. It has antimicrobial and heart-loving properties—but eating it raw on an empty stomach like it’s some ancient cure-all? That’s a bit of a reach.
What’s real:
Allicin—the active compound in garlic—is legit, especially when garlic is crushed and left to sit for 10 minutes. But no, it’s not going to wipe out every parasite or virus in your body. And your breath? Let's just say...social distancing might apply.

Myth #2: “Seed oils are toxic and should be avoided at all costs.”

This one has TikTok in a chokehold. While ultra-refined seed oils used in fast food and packaged snacks can contribute to inflammation, the word “toxic” is being thrown around way too loosely.

What’s real:
Balance is the name of the game. Minimize processed foods, yes. But there’s no need to panic over a bit of sunflower oil in your hummus. Instead, prioritize whole, anti-inflammatory fats like olive oil, avocado, nuts, and seeds.

Myth #3: “Fruit is bad because it’s full of sugar.”
Let me just say this loud for the people in the back: Fruit is NOT the enemy.

What’s real:
Fruit contains natural sugars, sure—but it also comes with fiber, water, vitamins, minerals, and antioxidants. It supports gut health, brain function, and heart health. Want to balance your blood sugar? Pair fruit with protein or fat. Don’t fear the banana.

Myth #4: “Chlorophyll water clears your skin and makes you smell better.”

It sounds magical. Glowy skin and minty freshness just by sipping green water? Mmm… not quite.
What’s real:
Chlorophyll has some antioxidant and anti-inflammatory properties, but the effects from bottled chlorophyll water are minor at best. If it’s part of your healthy habits and makes you drink more water, cool. Just don’t expect it to replace your skincare or deodorant.

Myth #5: “Celery juice cures everything.”
It’s green, it’s trendy, and it had a serious moment on TikTok. But the cure-all claims? Overstated.

What’s real:
Celery juice is hydrating and contains some minerals, but there’s zero scientific proof that it heals chronic illnesses or balances your gut on its own. Want the benefits of celery? Just eat the whole stalk—and include it in a nutrient-dense, fiber-rich diet.

Myth #6: “The carnivore diet is the healthiest way to eat.”
Meat-only diet = peak health? That’s what some TikTokers claim. But science and long-term health markers say otherwise.

What’s real:
Eliminating ultra-processed foods can make any restrictive diet feel good at first. But going completely carnivore cuts out essential fiber, antioxidants, and plant compounds that support your gut, heart, and brain. Long-term? It can increase your risk of nutrient imbalances, inflammation, and chronic disease. Plants matter. Period.

Myth #7: “You should never eat after 6 PM.”
TikTok loves a strict rule. But food timing isn’t one-size-fits-all.

What’s real:
Late-night eating can disrupt digestion and sleep if you’re overeating or eating heavy, sugary foods. But your metabolism doesn’t just shut off at 6 PM. Focus on what and how much you’re eating, not just the clock.

Myth #8: “Frozen fruits and veggies are less nutritious than fresh.”

This one's an old myth that keeps getting recycled. TikTok just made it trend again.

What’s real:
Frozen produce is often flash-frozen at peak ripeness, locking in nutrients. In some cases, it can even be more nutritious than “fresh” produce that’s been sitting in transit or on store shelves for days. Keep your freezer stocked—it's a budget-friendly nutrition hack.

Myth #9: “You need to drink a gallon of water a day.”
It sounds simple and motivational: a gallon a day keeps the toxins away. But is it necessary?

What’s real:
Hydration matters—but your needs vary by body size, activity, climate, and diet. Forcing a gallon of water can actually flush out electrolytes and leave you feeling off. Instead, drink consistently, watch your urine color (pale yellow is ideal), and eat hydrating foods like fruits and veggies.

Myth #10: “Alkaline foods can change your body’s pH and prevent disease.”
The “alkaline diet” trend got a boost on TikTok with claims that it prevents cancer, cures inflammation, and balances your pH. Sounds great, right?
What’s real:
Your body tightly regulates blood pH on its own. You cannot change your body’s overall pH through food. That said, alkaline foods like leafy greens, fruits, and veggies are still great for you—not because of their pH, but because they’re packed with nutrients. So yes to greens, no to magical thinking.

The Real Dish Takeaway
Host:
Here’s what I want you to walk away with: The truth isn’t always trending—but it always works. Don’t let a 15-second video override your common sense or your body’s wisdom. Be curious, question boldly, and nourish yourself with balance, not extremes.
If this episode cleared the confusion for you, share it with a friend who’s been sucked into the TikTok rabbit hole. And DM me if there’s a myth you want me to bust next. I’m here for it.
Until next time, eat like you give a fork.
Love you, mean it. Bye!