Since most of us aren’t food scientists or dietitians, it’s natural to rely on news reports and people in the know to share the latest food and nutrition research.

But not everyone with a platform is credible. The Washington Post even reported that some dietitians created social media posts seemingly endorsing aspartame and sugar. These posts went live without clear disclosure that the posts were sponsored by food and beverage industry groups.

But not everyone with a platform is credible. Misinformation could be harmless. But it could also lead people to overspend on products, limit important nutrients or feel bad when they don’t get the promised results. In extreme cases, misinformation could prevent people from taking lifesaving medications because they heard that a specific diet could cure a disease.

Journalists who aren’t trained in reading scientific papers might rely on their own interpretations or press releases that overstate the results of a study. Meanwhile, professional athletes, celebrities or social media influencers with “perfect” bodies and flawless skin aren’t necessarily nutrition experts. And they certainly aren’t experts on what works for someone else’s life or body.

“I can tell you I’ve had a lot of people come to me because they’ve seen something on TikTok,” says Katherine A. Zeratsky, RDN, LD, a registered dietitian at Mayo Clinic.

And that’s exactly what you should do. If you’re not sure about a nutrition suggestion but it sounds like it might work for you, ask a dietitian or other health care professional about it. But you can also look for red flags when you encounter nutrition posts and headlines.

As you scroll through social media, be on the lookout for unrealistic advice or “nutrition secrets” that sound too good to be true. These are signs that you might not be getting accurate nutrition information. Here are eight red flags to look for.

The advice is based on personal experience

Diet advice from the influencer who lost 30 pounds or from the wellness writer who cured her autoimmune condition is compelling. Their diets may have made them feel good, but that doesn’t mean they’re right or safe for everybody.

“It’s not to invalidate their own personal experience,” Zeratsky says. “But there are certain things people eat or drink and it makes them feel better and gives them the motivation to continue eating that way. This strengthens their belief in it because they’ve attached a feeling or emotion to it. It’s not bad, but it is their personal experience.”

The advice isn’t inclusive

Remember that celebrities might have all the resources in the world to exercise daily and hire chefs to make their meals. Some wellness influencers have made it their jobs to feed their children only sugar-free, organic meals. Your life might look very different. That’s OK. And it also means that their diet that costs $300 a person each day isn’t going to work for most people.

There’s not one “right” way to eat. You don’t have to follow a strict vegan diet or purchase ingredients that don’t fit your budget to be healthy. So don’t let an influencer who’s never met you convince you to cut favorite foods or dishes from your culture out of your diet.

The info is coming from a for-profit company

When an interesting claim shows up in your feed, look at who created it. A study of content on Pinterest found that for-profit companies created 48.5% of posts with the tag nutrition for cancer. Many were selling products like vitamin supplements that claimed to prevent, treat or cure cancer.

Another trick is for companies selling beverages or vitamin supplements to fund their own research. The reported results could be biased. If you can, check the study itself for its funding source. Companies might also rely on testimonials from users.

“They might say, ‘We have research,’ but it’s five or 10 people they know who tried their vitamin products,” Zeratsky says.

A small sample size isn’t always suspicious. Sometimes, studies in reputable scientific journals have small sample sizes because the research required a specific population or an invasive medical procedure, Zeratsky says. Those researchers should clearly state that the study had a limitation and that it requires further research. The red flag is when researchers draw generalized conclusions based on the results of a test in a small number of participants.

If you notice an influencer includes #ad or similar in their social media post – and according to the Federal Trade Commission, they should if the post is sponsored – feel free to ask them who paid for the post.

The claim has no citations

Influencers should cite the sources of their information. If they don’t, ask for it. You can also do a quick web search on the claim. If it’s true, credible organizations like the National Institutes of Health, the American Cancer Society and the American Heart Association would mention it on their websites or in their journals. If you can’t find a claim mentioned elsewhere, odds are it hasn’t been thoroughly studied.

The claim is based on one study

Articles or news shows might report the findings of a new study with a compelling headline like “Red wine prevents heart disease.” They might add a question mark to get clicks because the study isn’t conclusive. But one study is not enough to make a bold claim like that.

“(A single study) gives us some information — but not enough to change the practice around it,” Zeratsky explains. “It needs further study. So you need somebody else to do the same research with more people and you need to build the body of research.”

Check the news report for additional information like:

• The population that was sampled. If it was animals or cells, the results should be considered preliminary and not yet applicable to humans. Cell studies might use the words in vitro.

If the study was performed with humans, was the sample diverse? For example, if a study of adults over 60 with Crohn’s disease showed that eating fiber affects athletic performance, the results shouldn’t be used to claim that university athletes shouldn’t consume fiber during their sports seasons. It’s especially common for biased documentaries to apply the results from one small study to everyone.

• The word “meta-analysis” or the phrase “review of studies.” This suggests that the researchers looked at every study they could find on a particular topic. This is where larger conclusions can start to be drawn.

The influencer doesn’t mention their qualifications

Having an interest in wellness or a healthy body doesn’t make someone an expert in biology and chemistry. Influencers or experts quoted in an article should mention their qualifications. Are they registered dietitians? Do they have medical training? Do they have advanced degrees or experience as food researchers? If not, you might want to move on.

The advice focuses on eating or removing specific foods

Cutting out entire food groups or consuming a single food throughout the day is a sign of a fad diet. Unless a person has medical or religious reasons to cut out whole food groups, dietitians won’t typically recommend doing that.

“When we start removing things absolutely or (eliminating) major portions of food groups, we do worry about nutrition deficiencies,” Zeratsky says. “There are no absolutes in nutrition.”

She explains that there is good science that says eating fruits and vegetables is helpful. But people have plenty of fruits and vegetables to choose from. There’s not research to say eating only pineapple promotes weight loss or that eating tomatoes gives everyone inflammation. So there’s no need to cut out specific foods unless you don’t like them or have an allergy.

The claim is dramatic

Beware of claims using a word like cure or prevent. Since one study doesn’t provide enough information to make sweeping conclusions, reliable researchers and responsible journalists highlight the connection between the action and the effect. They won’t say one thing causes another unless they’re sure. So look for language like these phrases: “associated with healthier blood sugar levels,” “might increase chances of heart disease,” “could help ease arthritis pain.”

If it sounds like something you want to try, know that your results might vary.

The influencer labels food toxic or garbage

Nutrition professionals pride themselves on helping clients fit their favorite foods into their diets. They won’t shame busy parents for using packaged foods. Instead they’ll recommend changes that fit people’s lives. An influencer who calls the foods on your regular rotation toxic or garbageis being unhelpful.

A dietitian can help you meet your nutrition goals

There’s plenty of good, helpful nutrition advice out there as well. Be choosy about whose advice you follow. Look for articles and social media posts by people who have backgrounds in health care or research. And if there’s a diet or supplement you’re curious about, ask a health care professional about it. A member of your health care team might be able to give you a recommendation to see a dietitian.

A dietitian who is aware of your goals and unique challenges can help you make diet changes that are more likely to work for you. A health professional ensures the plan fits your lifestyle and that you’re getting all the vitamins and minerals you need.