Food Rules Are Fake: Why “Don’t Eat Anything You Can’t Pronounce” is Total BS

If you’ve been active on social media lately, you’ve probably heard someone say: “Don’t eat anything you can’t pronounce.”

It sounds straightforward, right?

Not so fast.

Below the surface, it’s just another fear-based food rule wrapped in diet culture nonsense. Fear of the unknown can keep us from thinking critically and asking important questions — and unfortunately, it can contribute to patterns of disordered eating, orthorexia, and eating disorders.

In this post, we’re unpacking why this overly simplistic advice does more harm than good — and what actually matters when it comes to nutrition.

Why "Unpronounceable" Foods Aren't the Problem

The idea that we shouldn’t eat anything we can’t pronounce has been floating around social media for years and has even been repeated by some in government health leadership recently. That makes it more important than ever to bust this myth.

One of the best study tricks that got me through my dietitian graduate program was using wordplay memorization tools. I distinctly remember prepping for the RD exam with my cohort, making up silly phrases to help us associate B vitamins with their respective numbers.All that time and energy in school — only for random “health warriors” on Instagram to break consumers’ trust by spreading misinformation.

How would they know that vitamin B2 is riboflavin without remembering "TWO much FLAVa for ya"? 😂

Let’s look at a few more examples:

• It’s very hard to pronounce cyanocobalamin, but it’s simply vitamin B12.

• Ascorbic acid? That’s just vitamin C.

• And foods like quinoa and chipotle confused plenty of people at first, but that doesn’t make them unhealthy or “toxic.”

The Truth About Food Additives

One of the biggest misconceptions online is the belief that “toxic chemicals” are rampant in the U.S. food system — and that this is somehow unique to our country.Wellness influencers often cite food additives and dyes as threats to health, using their trips to Europe as anecdotal “proof” ("I felt so much better over there!").

Here’s some important context:

✅ The FDA maintains a list of food additives that are generally recognized as safe (GRAS).✅ Additives are regulated, reviewed, and often serve important functions like improving food safety, preserving freshness, or enhancing texture.

You can view the full list here: FDA GRAS Ingredients Information.

"Why Are Additives in Our Food at All?"

Great question!It’s easy to fear what we don’t understand — especially when it comes to what we put in our bodies. I completely get why this might sound concerning, but let's break it down.

According to the World Health Organization, food additives are “substances primarily added to processed foods, or other foods produced on an industrial scale, for technical purposes — to improve safety, increase the amount of time a food can be stored, or modify sensory properties of food” (WHO, 2022).

Sometimes, people talk about food additives as if they’re added for no reason other than the demise of public health. Realistically, in a country this size, additives help stretch food resources and keep prices accessible. They help preserve freshness, maintain texture, and enhance color to make foods more appealing. We'll cover fortification and enrichment in a separate post, but they're another example of how ingredients are added to foods to boost their nutritional value. Many of those added nutrients, like the vitamins mentioned above, might have hard-to-pronounce names but are still essential for health.

All additives approved for use undergo testing before being implemented in products. While some consumers and manufacturers may choose to avoid them, additives used in research-supported amounts are considered safe.

If you're working on healing your relationship with food or recovering from an eating disorder, it’s important to recognize when fear-based narratives about "toxins" might trigger orthorexia-like behaviors.Often, fear of food ingredients is more harmful than the ingredients themselves.

"The Dose Makes the Poison"

A common saying in food science and nutrition research is:"The dose makes the poison."

Even water, when consumed in very large quantities, can be harmful — even deadly.

When it comes to food additives, the key factor is quantity, not whether an ingredient has a long, "scary" name.Harmful effects typically result from extreme overconsumption of a single substance — not from normal, moderate exposure through everyday food.

Examples of Common Food Additives

Here are a few additives you might recognize:

• Carrageenan: A thickener and stabilizer derived from red seaweed, often used in plant-based milks, yogurts, and deli meats to maintain texture.

• Red Dye 40: A synthetic food coloring made from petroleum, used to give bright colors to candies, beverages, and snacks.

• Soy Lecithin: An emulsifier (often from soybeans) that helps blend ingredients like oil and water in foods such as chocolate, dressings, and baked goods.

• MSG (Monosodium Glutamate): A flavor enhancer that adds umami, commonly found in savory dishes, canned soups, and snacks.

For more information on food science, check out Unbiased Science Podcast and Dr. Jessica Knurik's work.

Final Thoughts: Choose Curiosity Over Fear

At the end of the day, food is meant to nourish, not intimidate. The idea that long or “unpronounceable” ingredient names are inherently harmful is rooted in chemophobia — a strong fear of chemicals. Just because something sounds "chemical" doesn’t mean it’s dangerous.

And just because someone studied abroad in Europe once doesn’t make them a food scientist. 😉

As dietitians in Charlotte and beyond, our goal — whether through in-person support or telehealth — is to help you cut through the diet culture noise and encourage curiosity over fear.

We want you to feel empowered to make informed choices that honor both your physical health and mental wellbeing.

Let’s leave the misinformed food rules behind — and move forward with facts!

Ready for a Shame-Free Approach to Nutrition?

If you’re struggling with food fear, disordered eating, or just want more support from a compassionate team of experts, we’re here for you. 🌟Schedule a discovery call with one of our dietitians today or fill out our contact form if you're ready to move forward. We available to work together in-person in Charlotte or via telehealth, wherever you are!

You deserve a relationship with food that feels peaceful and empowering.Let's find your new path together.

Citations:

• World Health Organization. (2022). Food additives.

• U.S. Food and Drug Administration. (n.d.). Substances Added to Food (formerly EAFUS).