“Healthy” food products, supplements, diets and lifestyle hacks are a multi-gazillion dollar industry in the United States. Americans shell out billions in the name of better health, when they could be saving money by simply tweaking their diet and exercise habits.

Don’t fall victim to the latest fad. Here’s a look at some common wellness traps you should avoid — and less expensive alternatives that are better for you.

Skip cleanses

"Our body does so much of its detoxing on its own,” said Dr. Brian Ingold, a doctor of osteopathic medicine at Novant Health Arboretum Family & Sports Medicine in Charlotte. His advice: Ignore social media hype. He points out that humans are still around even though “we didn’t have TikTok” until recently.

Instead of cleanses, focus on basics: drink plenty of water and eat whole foods rich in fiber, colorful fruits and vegetables. These provide “all the pre‑ and probiotics everyone’s trying to get from all those other things.”

Pass on detox products

Ingold’s advice about cleanses applies equally to supplements. There’s no need to invest in expensive powders or pills to “detox.” Good nutrition, exercise, sleep and stress management do far more for your health than any supplement.

Choose green veggies over green powders

Green powders may be trendy, but they can also be risky for people taking blood thinners like heparin or warfarin because they deliver large doses of vitamin K.

Sara Parrish, a wellness dietitian at Novant Health New Hanover Regional Medical Center’s team member fitness center in Wilmington, encourages clients to choose real produce “to ensure you’re not missing out on the fiber, phytonutrients, vitamins and minerals present in their natural form.”

Try sneaking vegetables into meals. Add cucumbers, peppers, spinach or tomatoes to sandwiches, or toss shredded carrots, zucchini or mushrooms into chili or pasta sauce.

Be especially leery of these 8 supplements

Scads of supplements that make big health claims likely range somewhere between benign and potentially harmful. Erica Godley, a clinical pharmacist with Novant Health Agnes B. and Edward I .Weisiger Cancer Institute in Charlotte, outlines eight to watch out for.

1. Multivitamins. These are often unnecessary unless someone has a poor appetite or specific deficiency. Many contain more nutrients than the body can use, making them doubly wasteful.
2. Brain‑cognitive boosters. None have any real evidence to back up their claims, Godley said. A New York jury found the heavily advertised Prevagen’s claims unsubstantiated.
3. CBD products. High‑quality CBD is expensive, dosing is unclear and some products contain illegal levels of THC, the chemical in marijuana that gives people the “high.”
4. Food replacements. Powders and gummies lack fiber and nutrients found in whole foods and can cost up to $150 a month.
5. Weight‑loss aids. Healthy eating is more effective and cheaper.
6. Liver detox supplements. Milk thistle and glutathione are said to be helpful for people who have hepatitis. But scientific evidence doesn’t entirely back that up.
7. Proprietary blends. Don’t be fooled by the “proprietary blend” label. What sounds elite and exclusive should really be a red flag. Labels hide ingredient amounts, making it impossible to know what you’re getting. And the very ingredient you want may have been reduced to cut costs.
8. Beet supplements. Beets are social‑media darlings, but beet supplements don’t match the benefits of the real Godley notes that capsules often “come up short on key ingredients and cost a lot more than beets themselves.” If you want beets’ benefits, including lower blood pressure, eat actual beets or make fresh beet juice at home. If you must buy supplements, look for products that are NSF Certified or USP Verified, since they’ve had to meet certain quality and safety standards.

Choose whole foods, not fast fixes

Supplements won’t fix a poor diet. A gut-friendly diet should include leafy greens, colorful peppers, root vegetables, seeds. Better still if you’re eating a wide variety of plants.

Dr. Alicia Beal, a Novant Health lifestyle and family medicine physician, recommends getting fiber from leafy greens, peppers, root vegetables, seeds, garlic, onions and herbs. Replacing processed foods with whole foods supports gut health and reduces risks like constipation, leaky gut and even colon cancer.

Remember: Every supplement label includes the disclaimer that it is “not intended to diagnose, treat, cure or prevent any disease.”

Beware of social media trends

Beware of the hype surrounding the trend called hormone balancing and the hormone clinics that offer them. Many of these clinics use compounded hormone products that are not FDA‑approved, which could lead to dosing inconsistencies and contamination, explained Dr. Christian Cook of Novant Health East Cooper OB/GYN - Mount Pleasant, an ob-gyn and Menopause Society certified practitioner,

Hormone therapy can help some women with miseries that often accompany perimenopause and menopause, but Cook recommends working with an ob‑gyn who can prescribe safe, effective, FDA-approved medications that can be billed through your insurance “to avoid some of those really high out-of-pocket expenses.” Ob-gyns can also recommend proven lifestyle changes that could help.

Don’t assume items labeled ‘natural’ or ‘all‑natural’ are healthy

These terms are not regulated by the FDA and often they do not mean anything.

“Healthy food doesn’t mean it has to be expensive food,” said Brittany Kingry, a registered dietitian at CoreLife Novant Health – Ballantyne. She outlined eight allegedly healthy foods that are overly expensive and not, in fact, all that healthy.

1. Organic foods. Organic produce isn’t proven to be significantly more nutritious. Kingry prefers patients focus on eating fruits and vegetables — fresh, frozen or canned — rather than worrying about organic labels. That said, some people favor the products for environmental and worker-friendly reasons. Just go in with eyes wide-open.
2. Veggie puffs, rice crackers and “healthy” chips. These snacks often contain additives, oils and few nutrients. They’re usually high in calories and low in fiber. Some better options include Harvest Snaps®, SKINNYPOP and HIPPEAS®. For the healthiest snack, pair protein with carbohydrates — like veggie sticks with hummus or homemade trail mix.
3. Cold‑pressed juices and bottled smoothies. Cold‑pressed doesn’t mean healthier. All juices lack fiber, which slows sugar absorption. Bottled smoothies often contain added sugars. Homemade versions are better.
4. Gluten‑free foods. Unless medically necessary, gluten‑free products aren’t healthier. If you must avoid gluten, choose whole foods rather than pricey gluten‑free snacks.
5. Protein bars, drinks and shakes. Get protein from real foods. If you need a shake, Kingry recommends Fairlife, OWYN, Orgain® or JOCKO Molk. Many protein bars are high in sugar; better options include ALOHA Bars, IQBARs or RXBARs.
6. Bottled waters with “benefits.” “You can’t drink anything healthier than pure water,” Kingry said. Be cautious with electrolyte drinks like Liquid I.V., which can be high in sugar.
7. Single‑serving oatmeal cups. Sure, they’re convenient. But they’re often high in sugar and overpriced. Reduced‑sugar versions from Quaker or Kodiak are better, but homemade overnight oats are best.
8. “Healthy” or “lean” frozen meals. Even “natural” or “organic” frozen meals can contain high sodium, fat and additives. If you rely on frozen meals, choose ones with fewer than 600 milligrams of sodium and higher protein. Kingry recommends Healthy Choice Power Bowl® Max, Kevin’s Natural Foods, evol® and Amy’s. Better yet, prep meals in advance and freeze them.

The real “secret” to good health isn’t a secret. And it isn’t expensive, either.

The takeaway: Good health doesn’t come from powders, pills or pricey shortcuts. It comes from consistent habits: eating whole foods, getting exercise, maintaining sound sleep habits, staying hydrated and managing stress. Those basics may not be trendy, but they’ve been proven to be effective.

And they won’t drain your wallet.