False nutrition claims are all over social media. And while you might think you can weed out the solid, research-backed advice, it’s easier than ever to be fooled these days. People with no medical background post videos throwing around unsubstantiated statistics, and it feels like just about everyone is telling a story about how drinking this or eating that will completely change your life.

And while can’t sift through everything you might see on social media, there are a few food-related trends that stand out. We’re tacking 10 of the top pieces of misinformation that seem to be all over TikTok right now.

Myth: You Need 100 Grams of Protein Daily

While the number 100 has a nice round feeling to it, that amount of protein might not actually be necessary. “There is no one-size-fits-all approach for any nutrient, including protein,” says Cassandra Padula Burke, RDN. The current daily recommendation for women is at least 0.8 grams of protein per kilogram of body weight, which is around 55 grams if you weigh 150 pounds.

You can, of course, try to eat more than that—and if you exercise daily, definitely track your protein intake since it’s key for muscle recovery. To figure out how much protein you personally need, consider talking to a nutritionist who can go over your lifestyle habits (how active you are, your overall energy levels) and advise you on how much protein to get and the healthiest way to do it.

Myth: Bone Broth Is a Magical Cure-All

Bone broth is made by simmering bones and connective tissue of beef, chicken, or pork in water. The health halo comes from the fact that some nutrients like collagen, gelatin, calcium, and amino acids are released from the bones during the cooking process. That said, it’s not going to work wonders on your health.

“If you like bone broth and want to use it as a base in soups and stews, go for it,” says Natalie Allen, RDN. “But there’s no substantial research to show it’s superior to regular broth, other than having a bit more protein.” If you really want to increase the nutrition in your soup, load it up with beans and vegetables. 

Myth: You Should “Dry Scoop” Before Exercise

Imagine taking the powdered mix of a preworkout shake, which usually contains a stimulant like caffeine to give you an energy boost, and eating a spoonful of it instead of mixing it with water. That’s what TikTok users call dry scooping, and it actually can be pretty dangerous.

“Dry scooping powder presents a potential serious choking hazard, no matter what quantity you consume,” Burke says. “Powders that also have a high dose of caffeine or other stimulants can cause increased heart rate or gastrointestinal distress.”

Myth: Eating After 7 p.m. Shuts Down Your Digestive System

The theory is that your digestive system is unable to properly process food after 7 p.m., so you’re more likely to gain weight or get bloated if you eat after that time. You may be starting to wind down around then, but your digestive system doesn’t operate based on a clock, Burke says. “It functions 24 hours a day,” she says.

While there can be some benefits to not eating too close to bedtime—it can cause reflux and tends to be when some of us have a propensity to snack mindlessly—there’s no hard and fast physiological reason to avoid food after 7 p.m.

Myth: You Should Drink a Gallon of Water Per Day

Hydration is important, but you probably don’t really need to down 16 cups of water every day. “Your hydration needs are based on things like body size, how active you are, the environment you live in, and health conditions you may have,” Burke says. Instead of coming up with a big goal for your water intake, do a quick “pee check” throughout the day to see how you’re doing. “If it’s pale yellow like lemonade, you’re well-hydrated,” says Sarah Alsing, MS, RD. “If it’s darker like apple juice, you’re dehydrated and need to drink more.”

Another reason not to go overboard: “Drinking too much water can lead to hyponatremia, or low sodium levels, which can be life-threatening,” Allen says. ”While this condition is rare, it is serious. A good rule of thumb is to aim for 8 to 10 cups of water a day and adjust according to activity level and environment.”

Myth: Chlorophyll Will Help You Lose Weight and Improve Your Skin

Put a few drops of liquid chlorophyll in a cup of water and drink it down for more energy, glowing skin, and help slimming down. Sounds too easy to be true, right? Well, it is: Chlorophyll does have antioxidant properties, but there are no standards for the health claims on and the ingredients found in chlorophyll water drops. So you can’t really be sure what you’re getting. And there’s no scientific evidence to back up any of the benefit claims, Burke says.

You’re better off eating dark, leafy greens, like spinach and kale, which contain chlorophyll. Your body absorbs nutrients better in their naturally occurring form, and you’ll get fiber and tons of other nutrients and antioxidants in addition to chlorophyll.

Myth: You Should Detox Your Colon With an ‘Internal Shower’

What’s an internal shower, you ask? It’s drinking a mix of chia seeds and water with the idea that, because chia seeds are high in fiber, the concoction will flush toxins out of your colon. But not only will the drink taste, well, less than appetizing, it won’t do what it claims to.

“Your liver and kidneys naturally detoxify your system,” Burke says. Chia seeds do have omega-3s, antioxidants, and fiber to support gut health and digestion, but they’ll be a lot tastier mixed into overnight oats or your morning smoothie. 

Myth: Powdered Greens Are Better Than Actual Veggies

These packets of powdered alfalfa, wheatgrass, spirulina, and more claim to deliver a ton of nutrition in a small package (with a hefty price tag). But their claims of boosting immunity, energy, and gut health aren’t supported by science, and they aren’t a replacement for the veggies you can find in the produce department of your grocery store. “Real foods almost always trump supplements,” Allen says. In addition to vitamins, minerals, and antioxidants, green vegetables provide water and fiber, which you won’t get via powder.

Myth: All Dairy Causes Inflammation

Inflammation is a term that’s constantly thrown around on social media as the great evil you want to avoid, and dairy is often blamed as a contributing factor. Chronic inflammation is indeed bad—it’s linked to heart disease, cancer, and other serious health conditions—but is your morning yogurt to blame? Experts say no.

“There’s substantial research showing that dairy doesn’t cause inflammation, and the opposite is true; dairy foods may have anti-inflammatory effects,” Allen says. “There are also lots of nutrients in dairy foods, like protein, calcium, and vitamin D.” Another benefit: Some research shows that low-fat dairy is associated with a lower risk of type 2 diabetes. If you suspect you might be lactose intolerant or have a milk allergy, you’ll want to talk to your doctor. Otherwise, there’s no need to categorically avoid dairy.

Myth: Natural Forms of Added Sugar Are Better For You

There’s plenty of research that shows eating too much refined sugar—the kind found in sodas and processed foods—is bad for your health, and there’s no doubt you should limit your intake, but what about natural sugars like honey, agave, and maple syrup? If you like their flavor, use them, but you still need to keep an eye on how much you eat. Natural added sugars might have some nutrients, like minerals or antioxidants, but they’re still sugar. “Your body metabolizes both refined sugar and natural sugar the same way, and eating either type in excess can lead to weight gain,” Alsing says.