The 10 Biggest Nutrition Myths

With so much conflicting advice around nutrition, it’s easy to get confused about what’s true and what’s not. From trendy new diets to long-standing myths, the world of food can feel a little overwhelming. That’s where our resident nutritionist, Lily Soutter, comes in! Lily is here to help clear up some of the most common nutrition myths we all hear. With her expertise in food and human nutrition, she’s ready to set the record straight, so you can feel confident in the choices you make. Let’s dive into the 10 most cited myths and uncover what’s really going on behind the scenes.

 

1. Eating cheese before bedtime gives you nightmares

There is no scientific grounding to support this myth and it really is an old wives tale. In fact, research conducted in 2005 debunked this myth so it really is ok to enjoy the occasional after dinner cheese board.

 

2. Food can 'soak up' alcohol

Enjoying a kebab after a night out of drinking won’t ‘soak up’ the alcohol you’ve consumed. However when you eat a meal prior or alongside to drinking, it slows the rate at which alcohol is absorbed in the small intestine.

3. You must chew 20 times before swallowing

Digestion starts in the mouth, therefore it’s important to chew thoroughly to minimise the risk of choking, but to also aid with optimal digestion. However there is no scientifically backed number in terms of how many times we must chew our food. This number can vary drastically between the consumption of different types of food, for example you may need to do more mechanical work when chewing steak however this same work isn’t required when consuming a banana - you could end up with mush!

 

4. Chewing gum will sit in the stomach for years if ingested

Whilst gum won’t be properly digested by our body, it doesn’t mean that it’s going to sit in our stomach for 7 years! Whilst our stomach can’t break gum down in the same way that it breaks down other food, our digestive system can move it along through normal intestinal activity and it can still be excreted when you have a bowel movement.

5. Beans are the most gas inducing food

Beans are rich in fibre and starches called oligosaccharides which are poorly digested and therefore fermented by gut bacteria. A side effect of this fermentation is the production of intestinal gas. However beans aren’t the only food groups rich in these carbohydrate molecules.

Other foods including raw garlic and onion can be particularly bothersome to some, lentils and wheat based products such as bread can be an issue for others. Many find that sweeteners such as sorbitol found in chewing gum and xylitol found in protein bars can be triggering.

6. Microwaving Food Destroys Nutrients

Microwaving is actually one of the best cooking methods for preserving nutrients, as it uses shorter cooking times and less water than boiling or steaming. Certain vitamins, like vitamin C, are heat-sensitive, but the impact is minimal and comparable to other cooking methods.

7. Eating Late at Night Causes Weight Gain

The time of day you eat doesn’t directly cause weight gain—it's your overall calorie intake versus expenditure that matters. However, late-night snacking on high-calorie, processed foods can contribute to excess calorie consumption, which may lead to weight gain over time.

8. Carbs Make You Fat

Carbohydrates have been unfairly demonised, but they are an essential part of a balanced diet. Whole food sources of carbs like fruits, vegetables, and whole grains provide fibre and nutrients. Overeating any macronutrient, including fats and proteins, can lead to weight gain—not just carbs.

9. You Need Protein Shakes Immediately After a Workout

While protein is important for muscle recovery, the idea that you must consume a shake within a strict "anabolic window" is a myth. Your total daily protein intake is far more important than the exact timing, and whole food sources of protein can be just as effective as shakes.

10. Vegan Diets Don’t Provide Enough Protein

A well-planned vegan diet can provide all the protein your body needs. Foods like lentils, beans, tofu, tempeh, quinoa, and nuts are rich in protein. Many plant-based eaters easily meet their protein requirements without the need for supplements.

Digesting the Truth About Nutrition Myths

There’s no shortage of myths when it comes to food, but the truth is that good nutrition is all about balance, moderation, and making informed choices. It’s important to take advice with a pinch of salt (or maybe not!), and remember that there’s no one-size-fits-all approach to eating. What works for one person might not be the best for another. The key is to listen to expert advice, like Lily’s, and find what works for you. So, whether you’re clearing up some confusion or just looking for easy, healthy meal ideas, it’s all about a balanced approach.
And if you need a little help along the way, check out our range of Meal Plans—designed to make it easier than ever to meet your nutritional needs and enjoy delicious meals!

By leading London Nutritionist, Lily Soutter BSc (Hons) Food & Human Nutrition