Protein has made its way into cereal, chips, water, coffee, toaster pastries—and even foods that already contain plenty of protein. At the same time, electrolyte powders and fiber supplements are being marketed as daily necessities.

Hydration, fiber, and protein are important. But more is not automatically better, and a health claim on the package does not necessarily make a product healthy.

Do you need an electrolyte drink every day?

Electrolyte drinks can be useful during prolonged, strenuous exercise, heavy work in the heat, or illnesses that cause significant fluid loss. For most ordinary daily activities, however, water and a regular diet provide what the body needs.

Many electrolyte powders also contain substantial amounts of sodium. That may be appropriate when someone has lost a great deal of salt through sweat or illness, but it is not necessarily beneficial for someone completing a short indoor workout.

Is fiber maxxing a healthy trend?

Most Americans would benefit from eating more fiber, but increasing it too quickly can cause bloating and gas. The bacteria in the gut ferment fiber, and they need time to adjust when intake rises.

A gradual increase in fruits, vegetables, beans, whole grains, nuts, and seeds offers more variety than relying primarily on gummies, powders, or fiber-fortified snacks. Drinking enough water also matters as fiber intake increases.

Are protein-fortified foods worth the extra money?

Some people have good reasons to be more intentional about protein, including older adults, people recovering from illness or injury, and those eating a vegan diet. A fortified product may be useful when it makes adequate nutrition easier.

Before paying extra, ask:

• What problem does this product solve?
• Would I eat it if it did not advertise added protein?
• Is it meaningfully better than the conventional version?
• Is the added cost worth the convenience?

Research does not support the assumption that eating more plant-forward meals must cost more. Two randomized-trial analyses found food-cost reductions of 16% and 19% with low-fat vegan diets. However, these findings reflect specific study diets and should not be interpreted as a guaranteed savings for every household.

Key Takeaway: A fortified food can be helpful when it solves a genuine need. If it simply makes eating more expensive and complicated, you can probably leave it on the shelf.

Listen to the episode for Dr. Black’s full tour of electrolyte shots, fiber brownies, protein donuts, and the food-industry marketing machine.