Tips for Curating a Social Media Space that Supports You

Why Detoxing Your Social Media Feed Matters

Social media has become a constant presence in our lives, influencing not just what we eat but how we feel about our bodies. Every scroll exposes us to influencers promoting the latest diet trends, fitness regimens, and so-called "healthy" lifestyles. While some content can be inspiring or educational, much of it fuels comparison, unrealistic expectations, and even disordered eating behaviors.

As a registered dietitian who works with individuals struggling with body image, from those seeking moderate weight loss to those recovering from eating disorders, I have seen firsthand the impact of social media on self-perception and eating behaviors. Detoxing and curating your feed can be a powerful tool in fostering a healthier relationship with food and your body.

Here’s how you can do it.

1. Unfollow Accounts That Promote Diet Culture and Unrealistic Standards

One of the most effective ways to cleanse your feed is to identify and unfollow accounts that make you feel inadequate. If an influencer constantly shares “what I eat in a day” videos that leave you feeling like you’re doing something wrong, or if they promote extreme diets that prioritize only one macronutrient or completely eliminating certain foods, it’s time to hit unfollow. The same goes for fitness influencers who suggest that if you just eat and train like them, you’ll look like them—which is simply not true. Our bodies are meant to be different, and no two people will have the same results from identical habits.

2. Follow Diverse and Body-Inclusive Creators

Seek out accounts that celebrate body diversity, intuitive eating, and joyful movement rather than weight-centric messaging. Follow dietitians, therapists, and fitness professionals who emphasize well-being over aesthetics. Seeing a variety of body shapes, abilities, and lifestyles in your feed can help counteract years of exposure to narrow beauty ideals.

3. Engage with Content That Makes You Feel Good

Social media algorithms tailor your feed based on engagement. If you frequently watch and interact with diet culture content, you’ll see more of it. Instead, actively like, comment on, and save posts that promote body neutrality, self-compassion, and balanced nutrition. This will help shift your algorithm to reflect content that supports rather than harms your well-being.

4. Use the ‘Mute’ and ‘Not Interested’ Features

If you don’t want to completely unfollow someone but find their content triggering, muting their posts and stories can be a great option. Platforms like Instagram and TikTok also allow you to mark posts as “Not Interested,” signaling the algorithm to show you less of that type of content over time.

5. Be Skeptical of Health Claims from Influencers

Many social media personalities give nutrition and fitness advice without proper credentials. Just because someone has a fit body does not mean they understand the complexities of nutrition, metabolism, or individualized health needs. Before taking advice from an influencer, ask yourself:

• Do they have credible training in nutrition, medicine, or fitness?

• Are they making generalized claims that ignore individual differences?

• Are they promoting a product that could bias their message?

• Do their recommendations encourage restriction, fear, or guilt around food?

If the answer to any of these is yes, reconsider following their advice.

6. Follow Experts in Evidence-Based Nutrition and Movement

Instead of relying on influencers for health advice, follow registered dietitians, certified personal trainers, and medical professionals who prioritize science-backed recommendations. They provide balanced perspectives and practical strategies without the extreme, all-or-nothing mindset often found in diet culture.

7. Take Breaks from Social Media

Sometimes the best way to reset is to step away. Try a short break from social media—a few days or even a week—to notice how it impacts your mental health. During this time, focus on real-life activities that bring joy and connection without comparison. When you return, be intentional about the content you allow back into your digital space.

8. Reframe Your Perspective on Body Image

Even if you eat and exercise exactly like the influencers you follow, your body will still be different. Genetics, hormones, life circumstances, and countless other factors shape our bodies in ways that cannot be controlled by diet and exercise alone. Rather than chasing an ideal that may not be realistic or healthy for you, work on accepting and respecting your body for what it does, not just how it looks.

9. Be Mindful of the Language You Absorb

Pay attention to the words used in the content you consume. Are they promoting fear around food (e.g., "toxic," "clean vs. dirty," "cheat meals")? Are they moralizing food choices (e.g., "good vs. bad foods")? Language shapes beliefs, and continually hearing these messages can reinforce harmful thought patterns. Surround yourself with content that normalizes all foods and encourages a flexible approach to eating.

10. Build a Social Media Feed That Supports Your Values

Ultimately, social media should serve you, not make you feel worse. Regularly audit your feed to ensure it aligns with your values, mental health, and well-being. Curate an online space that makes you feel empowered, informed, and at peace with your body.

Detoxing your social media feed isn’t about ignoring health or fitness—it’s about making sure the information you consume supports your well-being rather than detracts from it. By curating a feed that fosters body neutrality, realistic nutrition, and self-acceptance, you can step away from harmful comparison culture and into a space of authenticity and self-compassion.

Your body is unique, and it was never meant to look like anyone else’s. The sooner we embrace this reality, the more freedom we can find in nourishing ourselves without guilt or shame. Start your social media detox today—you deserve a feed that uplifts and supports you.