The nutrition world is constantly buzzing with new trends and the latest and greatest “it” diet or food–many of which aren’t backed by sound nutritional evidence. Separating the trends from the facts is a big part of my job as a registered dietitian. Here are a few thoughts on some of the latest newsmakers and trends of 2015:

Gut health.

Research continues to point to an increasingly important role the gut plays in our overall well-being. Probiotics have been shown to help relieve gastrointestinal symptoms (think bloating, constipation and diarrhea), environmental allergic reactions and may even reduce the severity of cold and flu symptoms. From fermented foods and drinks (kimchi or kombucha, anyone?) to our favorite yogurt standbys, keeping our intestines happy should be a priority this year.

Ancient grains.

By now we know whole grains are good for us, but 2015 may be more focused on the ancient grain. Amaranth, quinoa, spelt and freekah, for example, are whole grains that date back to almost 6000 B.C. These nutrient-packed grains are high in fiber, B vitamins, and protein. They’re also gluten free and can be enjoyed by people with Celiac disease. Look for these grains in bulk bins, new snacks, and even cereals.

Unusual foods going mainstream.

Cacao nibs, matcha tea, and kombucha are just three examples that may not have been top of mind a few months ago. Cacao nibs, pieces of raw cacao beans after they are roasted and broken down, are antioxidant powerhouses and an excellent source of magnesium. They may also give a bit of an energy boost due to the presence of a compound called theobromine, which has a mild stimulating effect. Matcha tea is a more potent type of green tea and contains nearly double the immune-boosting, disease-fighting antioxidants with less caffeine. Kombucha is a fermented beverage packed with probiotics, with flavor varieties multiplying on store shelves due to its increasing popularity and health benefits.

Gluten-free everything.

The belief that cutting out gluten, wheat and/or grains to increase health or lose weight is growing, despite the lack of evidence supporting such claims. Aside from medical reasons to avoid these food groups (such as Celiac disease), cutting out food groups in the name of health isn’t typically recommended. Whole wheat breads and pastas, for example, contain important B vitamins and heart healthy, satiating fiber, and can be an important component of a healthy diet.

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Kelly Hogan, MS, RD, CDN is a Senior Dietitian at The Mount Sinai Hospital.