Published 01 Sept 2026
Thinking about trying a new way of eating? In the latest Healthier Together podcast, nutritionist Mel Bald explores why people make major dietary changes, the common mistakes to avoid, and what really happens when you change your eating habits. This episode offers practical tips to help you make informed choices about your diet and how to know whether a new eating pattern is working for you, both now and in the long term.
Listen to the 40-minute podcast here
If you're considering going gluten-free, eating more plant-based foods or cutting back on certain ingredients, you're not alone. Many people change the way they eat in the hope of improving their health, managing symptoms, supporting their values or simply feeling their best. Regardless of the reason, dietary changes should be guided by your individual needs and support your overall health, while still leaving room for the foods and moments you enjoy.
Myth vs. Fact: Evidence-based nutrition
Throughout this episode, Mel unpacks common mistakes people make when changing their diet and explores the misconceptions that can make diet maintenance difficult, impractical, or unsustainable. Here's a quick recap of the myths she addresses:
Myth 1: Going gluten-free helps you lose weight
Fact: Research from Harvard’s The Nutrition Source shows that gluten-free diets are medically necessary for people with coeliac disease, but there is no proven weight-loss benefit for the general population. Some people may lose weight after going gluten-free, but this is often because they are eating fewer processed foods and refined carbohydrates, rather than avoiding gluten itself.
Myth 2: You can't get enough protein on a vegetarian diet
Fact: A well-planned vegetarian diet can provide all the protein most people need, including those with active lifestyles. Dietitians Australia recommends foods such as legumes, tofu, tempeh, nuts, seeds and grains as important protein sources for vegetarians. The key to maintaining a high-protein vegetarian diet is in the planning, something that can be made easier under the support and guidance of a GP or Accredited Practising Dietitian.
Myth 3: ‘Free-from' foods are always healthier
Fact: Just because food is labelled as gluten-free, dairy-free, and sugar-free, it does not automatically make it nutritious. Research from Harvard’s The Nutrition Source notes that many gluten-free processed alternatives are not nutritionally superior and, in some cases, may actually contain fewer beneficial nutrients than wholegrain equivalents. To make informed choices, it is important to read the ingredients list and nutrition labels, not just the front-of-packet claim.
Myth 4: If a food makes you feel better when you remove it, you should avoid it forever
Fact: Some health conditions, like coeliac disease and confirmed food allergies, do require lifelong food avoidance. However, for health complaints like irritable bowel syndrome (IBS) and food intolerances, management strategies often involve temporarily removing foods, then gradually reintroducing them to understand what foods may be contributing to symptoms. The goal is usually to identify triggers while keeping the diet as varied as possible, rather than assuming those foods need to be avoided forever.
Choosing a diet that works for you
Whether you're considering a major diet change, or simply looking to adjust your eating habits, Mel recommends a few key principles to help you find a diet approach that works for you. These insights focus on making informed, sustainable choices that support your overall health, to keep you living a healthy and enjoyable lifestyle.
Understand your “why”
Before removing foods or adopting a new eating pattern, be clear about your reason for making the change. Having a clear understanding of why you are modifying your diet can help make it more sustainable, beneficial and suitable to your individual needs.
Ask yourself:
- Am I trying to manage a medical condition?
- Do I want to improve symptoms such as bloating, fatigue or indigestion?
- Am I looking to lose weight?
- Do my beliefs and values change my eating habits?
Seek professional help to get you started
It is very easy to become caught up in the latest dieting trends, particularly those shared online by family, friends, or other influential people. While these can sometimes be useful starting points, choosing to support your diet change with evidence-based advice from a qualified professional is recommended. Your GP, Accredited Practising Dietitian or nutrition professional can help identify whether the change is necessary and ensure your nutritional needs continue to be met.
Think about what you're adding, not just what you’re removing
Whenever a food or food group is removed, ask:
"What nutrients am I losing, and how will I replace them?"
For example, removing dairy may reduce calcium and iodine intake, going gluten-free may reduce fibre and wholegrain intake, and following a vegetarian or vegan diet may require greater attention to protein, iron and vitamin B12. A healthy and sustainable dietary change replaces lost nutrients with suitable alternatives.
Give your body time to adjust and track how you are feeling
The changes that come with diet modification aren’t seen overnight. You may see temporary changes, like energy levels and appetite, but longer-term results require time to take effect. Tracking how you are feeling over the course of weeks or even months can help you recognise changes and make informed choices about next steps. This is particularly important for diets that are diagnostic in nature, like the low-FODMAP diet.
Make sure your diet fits your life
Mel encourages people to ask themselves:
"Is this way of eating supporting my health and my life, or is it making my world smaller?"
The most effective eating pattern is one that helps you feel well while still allowing you to enjoy family meals, social occasions, travel and special celebrations.
Final takeaway
There is no single diet that's right for everyone. The most effective eating pattern is one that supports your health, suits your lifestyle and is realistic to maintain over the long term. Before making major dietary changes, take the time to understand your reasons, seek trusted advice where needed and focus on building a way of eating that helps you feel your best, both physically and emotionally.
