The best diets for wellness (not weight loss) revealed

How to eat yourself healthy

Alex Davies

less than 2 min read

March 30, 2025 - 5:00AM

bodyandsoul.com.au

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The word ‘diet’ is enjoying a long-overdue rebrand, with more of us eating for an increase in wellbeing rather than a decrease on the scales. So, what does this turning tide mean? From elevated energy to happier hormones, consider your better-health wishes granted.

It doesn’t feel like too long ago that the word ‘diet’ was synonymous solely with weight loss and the idea of cutting things out to dial down the number on a scale. While there’s no doubt that diet culture is still a toxic uninvited guest in 2025, there’s also an evolution afoot in the wellbeing landscape – one that sees us adding to our plates and eating to boost lifestyle or meet personal goals, from more energy to a happier gut.

Body+Soul’s 2025 Health of the Nation data revealed that one in 10 Aussies are currently following a diet, but it might not be for the reasons you suspect. Indeed, 38 per cent eat in a way that improves their overall health, while 32 per cent have managing a particular condition in mind. Both motivations actually charted higher than shedding kilos, which feels like a positive and powerful sea change.

“For the most part, I think there’s very much been a shift away from that weight-loss lens to more of a focus on health and other areas,” agrees Amanda Smith, Senior Accredited Practising Dietitian at Verde Nutrition Co. “Whether it’s [eating] for fertility, certain conditions, fitness performance, mental health or just feeling good in general, which is really great.”

Even tastier news? Whatever your wellness goal, there are a range of nourishing and science-backed ways to power you to success. So let’s tuck in.

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The best diet… For building muscle

If you have gains on the brain, fuelling your resistance training with smart nutrition is a total power move. A strong place to start? “Ask yourself three questions: ‘Am I eating enough; am I eating at the right times; and what am I eating?’” advises Simone Austin, Advanced Sports Dietitian and Chief Health Officer at Healthylife. “Some people exercise without enough fuel, then find they’re not hitting their goals. Or perhaps they feel exhausted [during a workout] and try to increase what they’re doing, but have nothing left in the tank. You need to eat to be able to exercise and support your muscle mass.” That might mean upping your intake, she explains, or being mindful of spreading out meals and snacks so you don’t rock up to 6pm BodyPump on flat-battery mode.

As for what’s on the menu, you’re likely across protein’s top-of-the-pile resume – the macro steps up for muscle growth and repair, among a host of other jobs in the body. Daily requirements depend on factors like sex and age (for muscle building, Smith generally suggests between 1.6 and 2.2 grams per kilogram of body weight), but it’s worth knowing this is a team sport. “It’s important to have some quality carbohydrate with your protein. That way, your body uses carbohydrate to fuel the exercise and spares the protein for repairing cells, looking after your immune system, hormones and all the stuff that’s needed for building muscle,” adds Austin. A few pre- or post-training ideas? Pumpkin and lentil soup; cheese on wholegrain crackers; tuna with fresh slaw. Austin loves milk, too, for the bonus hit of electrolytes.

Oh, and next time your gym buddy tells you to knock back a speedy protein shake to optimise post-workout uptake, try not to sweat it: “If you exercise, say, three times a week for an hour, just make sure to have your next meal within the next couple of hours,” says Austin. “You’ll still get your protein in time to support your muscle mass.” More foodie ways to bolster recovery? “Antioxidants help with repair, so that’s plant foods mostly – fruit, vegetables, some grains, nuts and seeds,” she tips. “Omega-3 fatty acids can also help, whether it’s oily fish or even something like kangaroo meat.” Pass the pomegranate, too: polyphenol-rich foods (see also: blueberries, blackcurrants, and beetroot) may benefit post-session muscle recovery, hints a recent review in Nutrients journal. Juicy stuff.

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The best diet… For health and longevity

After an all-rounder that’ll serve you now and as you collect candles on your birthday cake? Enter: the Mediterranean and MIND diets. With a focus on brain health, that second one stands for Mediterranean-DASH Intervention for Neurodegenerative Delay and is essentially a blend of the Med approach that you’re probably familiar with and another – known as DASH (Dietary Approaches to Stop Hypertension) – that’s used to treat or prevent high blood pressure.

Unlike those last few Tinder dates, you’ll find Med and MIND have lots in common: both pack plenty of fruit and vegetables (MIND especially loves berries and green leafies) as well as fish, legumes, nuts, olive oil, poultry and wholegrains. They’re also associated with greater cognitive health in older age, found a 2023 study in the journal Neurology, though scientists note further exploration is still needed.

“We know that eating in this way can reduce the risk of chronic diseases,” says Austin. “There are healthy fats for the brain as well as proteins, fibre and quality carbohydrates. A diet low in legumes is actually a top [dietary] risk factor for chronic disease in Australia.” Bring on the dense bean salads.

More lowdown on longevity? While your skeleton might seem a priority for future you, it pays to bear your bones in mind now. Last year, actor Jameela Jamil shared that she has low density in her 30s after years of under-eating when she was younger. As Austin shares, “People often think that once you’ve grown your bones, that’s it – but they’re being repaired and regenerated all the time. You need enough protein, calcium, vitamin K, phosphorus, vitamin D, magnesium, potassium. It’s like a bank – if you keep taking out more money than you’re putting in, then you’re going to run out.”

Hot tip: pop some prunes in your snack drawer for doses of fibre, vitamin K and potassium – 2024 Penn State research also credits these gems as a potential win for bone health as we age.

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The best diet… For enhancing gut health

Belly doing a stellar impression of a basketball right now? Same, and we’re not unbuttoning our Levi’s alone: 24 per cent of people who follow a diet do so to relieve bloating or similar issues, according to Health of the Nation intel.

So, what’s the secret? Since a myriad of culprits can trigger bloating – from stress and speedy eating to shifting hormones – it’s wise to rule out any underlying issues with your GP, especially if the swelling is constant or accompanied by other symptoms. “I’d then ask if you’re eating regularly, because not doing so can be enough to cause bloating,” says Annabel Johnston, gut health dietitian and founder of Nutrition for Living. “We’d also look at any sources of inflammatory foods – overly creamy, deep fried, too much caffeine or alcohol.”

She notes that some people can struggle with FODMAPs – a crew of short-chain carbs that aren’t absorbed properly in the gut – but encourages working with an expert if you suspect those. That’s because FODMAPs crop up in heaps of foods, including nutritious ones like legumes, so you don’t want to restrict unnecessarily. Same goes if you’re considering cutting gluten, dairy or any whole food group. “Keeping a food and symptom diary for three to seven days can give a great picture, so we can find an appropriate treatment pathway,” says Johnston.

Other soothers for your de-bloat line-up: calming caffeine-free teas like peppermint as well as post-meal walks – science says just 15 minutes may help. And if your default mode is wolfing down dinner in front of Severance? Make a conscious effort to slowww down. “The recommendation is to chew each mouthful 30 times, which can be tricky,” acknowledges Johnston. “So, even try getting to 15. Because if it starts to help, it becomes easier to make that change.”

As for looking after your overall gut health, she names a Mediterranean-style, wholefood approach as a major boon for your microbiome. Indeed, plating up a diversity of plants is one of the biggest flexes for gut health, found a 2025 study in Nature Microbiology. Think about including varied prebiotic sources (leek, asparagus, chickpeas, oats et al), says Johnston, plus probiotic ones like kimchi, kefir, yoghurt and sauerkraut. The big name in biomes, Professor Tim Spector, recently revealed he likes seaweed kraut, too. Talk about a smart move to digest.

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The best diet… For happier hormones

A brief scroll of socials is enough to see that eating for your hormones is one of 2025’s buzziest wellness topics, with Google searches for ‘hormone balance diet’ soaring by 80 per cent in the past year. But, is hype leaving reality in the not-so-delicious dust?

“Nutrition definitely plays a supportive role in our hormone health,” confirms Smith. “However, it’s not as simple as just adjusting your nutrition to ‘balance’ your hormones or fix a certain health condition. There’s a lot of noise on social media, but as with anything, it’s always multifactorial and needs a holistic approach.” That’s why she recommends seeking advice from a dietitian, endocrinologist or similar, especially if you’re navigating a specific issue like PCOS or diabetes. Be cautious of supplements marketed for hormone health, too. Thyroid blends often contain iodine, for example, and while this is a beneficial nutrient, taking too much can be harmful.

So, what can you do to champion those clever chemical messengers? “Eating enough to support hormone production is really important; our endocrine system needs fuel to function at its best,” says Smith. Enjoy quality proteins (your body uses amino acids to make hormones) and healthy fats, she tips, while also keeping your gut health front of mind. “Inflammation can often result from an imbalance in our gut bacteria, which can in turn disrupt our hormone signalling, particularly the production function of sex hormones, like oestrogen and progesterone, and stress hormones like cortisol.” Once again, it’s about that balanced, non-restrictive, plant-loving approach (bye, Carnivore diet) that’ll do your microbiome and your hormones a solid.

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The best diet… For supporting perimenopause

For those riding the peri wave, nutrition can be a game-changer in your toolkit. A healthy, balanced diet may support us in managing body weight during our menopausal years, found a 2023 scientific review in Nutrition Bulletin, as well as with symptoms like hot flushes. Plus, another research paper that was published by Bond University highlights the power of plant-based patterns (like old mate, the Med diet) for heart, bone and brain health.

So, what to reach for in the grocery store aisle? Smith advocates the trusty trifecta of quality fats, carbs and particularly protein – the latter couples up with resistance training to slow the loss of lean muscle mass. “A lot of women currently in this age group really experienced the peak of the ‘carbs are bad’ era, so often that messaging is quite ingrained and needs debunking,” she continues. “Our carb requirements can change, but they’re still important for managing inflammation, gut health and blood glucose levels.”

And is it just us, or does it feel like an infrared sauna in here? Time for a heat check. “Caffeine and alcohol can exacerbate vasomotor symptoms [like flushes and night sweats], so be mindful of your intake,” advises Smith. “Tart cherry concentrate may also help with reducing hot flushes, as well as increasing melatonin for sleep.”

In an intriguing twist, creatine is another character emerging on the meno radar. “This supplement has been used more in sports nutrition – it helps with preserving lean muscle mass – but we’re starting to learn more about the cognitive benefits,” explains Smith. “It seems like it may be quite helpful for things like brain fog and concentration.” As with all supplements, though, consult your doctor first for guidance or if you have any health issues.

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The best diet… For upgrading energy and mood

To anyone reading this in the haze of a 3pm slump, it’ll be no surprise that more energy is often at the heart of nutrition goals. Among those who told us they’re following a diet, 28 per cent are motivated by the dream of more pep in their step.

Before you drop $6 on your third long black, take a beat. “I first tell clients to make sure they’re eating regularly to give the brain and body a sustained amount of energy across the day,” shares Johnston. Check that each meal ticks off all three macros, plus veggies or fruit, since “carbohydrates act as the brain’s primary energy source, while fibre, fat and protein promote satiety so we feel fuller for longer. This balance then encompasses all the micronutrients, too.”

Her pick-me-up roster for those pesky arvo crashes? Fruit, mixed nuts (walnuts are cracking for brain function, suggests fresh UK data), veggies with bougie hummus (Obela’s Pistachio Lemon Dukkah, come at us) and high-protein ‘flip’ yoghurts. Oh, and watch out for sneaky caffeine sources that can derail your sleep, from energy bars and matcha to pre-workout supps.

If you’re constantly flagging, it’s also worth playing energy detective with your GP – you might be advised to take B12 if you have a vegan diet, for example, or make moves to tackle low iron. “There may even be an underlying gut condition that’s causing issues with iron absorption,” suggests Johnston.

Now, onto the food-mood link, which is considered one of the most riveting spaces in science – and for brilliant reason. Just ask Deakin University pros, whose landmark SMILES (Supporting the Modification of lifestyle in Lowered Emotional States) trial revealed participants who followed a modified Med diet for three months experienced greater improvement in their mental health compared to a control group. “It’s such an exciting area,” agrees Johnston. “I encourage clients to base their food choices on these principles around 90 per cent of the time, and the rest is about just enjoying life. Food doesn’t only mean fuel; we also eat for joy, connection, reminiscing, travel and enjoying new places.” Nourishing mind, body and soul? That’s a diet to get on board with.