{"id":508236,"date":"2026-05-29T06:49:19","date_gmt":"2026-05-29T06:49:19","guid":{"rendered":"https:\/\/www.europesays.com\/ie\/508236\/"},"modified":"2026-05-29T06:49:19","modified_gmt":"2026-05-29T06:49:19","slug":"fibremaxxing-what-to-know-about-the-high-fibre-diet-trend-the-irish-news","status":"publish","type":"post","link":"https:\/\/www.europesays.com\/ie\/508236\/","title":{"rendered":"Fibremaxxing: what to know about the high-fibre diet trend \u2013 The Irish News"},"content":{"rendered":"

While protein dominated last year\u2019s nutrition trends, with supermarket shelves packed with shiny new high-protein products, fibre is now taking centre stage as the viral \u201cfibremaxxing\u201d trend continues to gain momentum.<\/p>\n

It\u2019s part of a wider wave of \u201cmaxxing\u201d trends taking over TikTok \u2013 from looksmaxxing to sleepmaxxing \u2013 all centred around self-optimisation.<\/p>\n

Social media feeds are flooded with videos of content creators filling up their shopping baskets with fibre-rich foods under the hashtag #fibremaxxing, but does this latest wellness craze actually live up to the hype?<\/p>\n

We spoke with Dr Linia Patel<\/a>, registered dietitian and author of Life After Weight-Loss Medication (out June 25) and Food For Menopause, who explained what this fibre-focused trend is all about and shared some simple tips on how to boost your own fibre intake.<\/p>\n

\"6<\/a>\"How<\/a><\/p>\n

What is fibremaxxing?<\/b><\/p>\n

\u201cFibremaxxing is this idea that you are consciously increasing the amount of fibre that you\u2019re taking on board,\u201d explains Patel.<\/p>\n

The dietitian views this increasing attention to fibre as positive, as the vast majority of us don\u2019t consume nearly enough of this essential component of a healthy diet.<\/p>\n

\u201cThe UK\u2019s National Diet and Nutrition Survey<\/a> found that 96% of us don\u2019t eat the recommended 30g of fibre a day that we need,\u201d says Patel. \u201cSo, this fibremaxxing trend is all about encouraging people to get more fibre in their diet.<\/p>\n

\u201cFibre has gained a lot of traction in recent years because we have realised that it\u2019s gut bacteria\u2019s favourite food.\u201d<\/p>\n

Fibre also plays an essential part in making your gut work normally.<\/p>\n

According to the British Dietetic Association<\/a>\u2018s (BDA) website, it increases good bacteria which supports your immunity against inflammatory disorders and allergies.<\/p>\n

The website also states that a high-fibre diet seems to reduce the risk of chronic diseases such as cardiovascular disease, type 2 diabetes and bowel cancer.<\/p>\n

What are the different types of fibre?<\/b><\/p>\n

\"FibreFibre text on dining plate with fork and knife (Alamy Stock Photo) <\/p>\n

Soluble and insoluble fibre are the two main types of dietary fibre.<\/p>\n

Patel explains that soluble fibre\u00a0dissolves in water.<\/p>\n

\u201cOats, blueberries and mushrooms have a certain texture which is slightly slimy which is a characteristic of soluble fibre,\u201d says the dietitian. \u201cHowever, things like the peel of an apple or the husk of seeds on wholegrain bread that have a more rigid structure are sources of insoluble fibre.<\/p>\n

\u201cYou need to eat a variety of both insoluble and soluble fibre to get the best gut health.\u201d<\/p>\n

What are the consequences of not eating enough fibre?<\/b><\/p>\n

\"\"(Alamy Stock Photo) <\/p>\n

\u201cIn the short term, you will feel hungrier and will have blood sugar cravings if you don\u2019t eat enough fibre,\u201d says Patel. \u201cThis is because fibre is a rebel nutrient because we as humans don\u2019t digest it which means that it\u2019s left over for the gut bacteria to break down, so the more fibre you have on your diet, the fuller you feel overtime.<\/p>\n

\u201cFibre really helps with the feeling of fullness, energy and weight management.<\/p>\n

\u201cIn addition, women that don\u2019t eat a lot of fibre can experience poor hormonal control because we know that gut bacteria is involved in hormonal control as well.\u201d<\/p>\n

Here are some easy ways to increase your fibre intake\u2026<\/p>\n

Think about variety as well as quantity<\/b><\/p>\n

\"\"(Alamy Stock Photo) <\/p>\n

\u201cIt\u2019s not just about fibremaxxing and increasing the number of fibre sources, we also need to think about the different types and variety of fibres that we consume,\u201d says Patel.<\/p>\n

Go for wholegrain varieties of carbohydrates<\/b><\/p>\n

\u201cIf you tend to buy light varieties of carbohydrates, go for the wholegrain varieties or seeded varieties because that will automatically help get more fibre into your diet,\u201d says Patel.<\/p>\n

Prioritise whole foods<\/b><\/p>\n

\u201cThe big things that add bang for your buck are beans, lentils and wholegrains,\u201d says Patel. \u201cThink about how you can add more beans and lentils into your diet. For example, you could blend beans into a tomato sauce for a pasta or add a tablespoon of beans into a salad.\u201d<\/p>\n

Sprinkle sources of fibre onto your food<\/b><\/p>\n

\"\"(Alamy Stock Photo) <\/p>\n

\u201cIf you have a jar of mixed nuts and seeds in your kitchen, sprinkle them onto your breakfast or onto your salad at lunchtime,\u201d recommends Patel.<\/p>\n

Increase your intake gradually<\/b><\/p>\n

\u201cWith fibre it\u2019s more of a marathon than a sprint,\u201d says Patel. \u201cYou don\u2019t want to go from eating 19g to 30g overnight, because it takes time for your body to adjust to it.<\/p>\n

\u201cIf you eat too much too quickly that can cause a lot of bloating and gas which can be really uncomfortable. So, I would recommend starting by picking one meal you love and finding a way to add more sources of fibre to it.\u201d<\/p>\n

Drink lots of water<\/b><\/p>\n

\"\"(Alamy Stock Photo) <\/p>\n

\u201cMake sure that you\u2019re drinking lots of water, because the more fibre you eat, the more water you need to help your body utilise that fibre in a positive way,\u201d says Patel.<\/p>\n","protected":false},"excerpt":{"rendered":"While protein dominated last year\u2019s nutrition trends, with supermarket shelves packed with shiny new high-protein products, fibre is…\n","protected":false},"author":2,"featured_media":508237,"comment_status":"","ping_status":"","sticky":false,"template":"","format":"standard","meta":{"footnotes":"","_share_on_mastodon":"0"},"categories":[78],"tags":[18,6452,27030,518,135,7114,19,17,1294],"class_list":["post-508236","post","type-post","status-publish","format-standard","has-post-thumbnail","category-health","tag-eire","tag-fibre","tag-fibremaxxing","tag-food","tag-health","tag-health-lifestyle","tag-ie","tag-ireland","tag-uk"],"share_on_mastodon":{"url":"https:\/\/pubeurope.com\/@ie\/116656536276142963","error":""},"_links":{"self":[{"href":"https:\/\/www.europesays.com\/ie\/wp-json\/wp\/v2\/posts\/508236","targetHints":{"allow":["GET"]}}],"collection":[{"href":"https:\/\/www.europesays.com\/ie\/wp-json\/wp\/v2\/posts"}],"about":[{"href":"https:\/\/www.europesays.com\/ie\/wp-json\/wp\/v2\/types\/post"}],"author":[{"embeddable":true,"href":"https:\/\/www.europesays.com\/ie\/wp-json\/wp\/v2\/users\/2"}],"replies":[{"embeddable":true,"href":"https:\/\/www.europesays.com\/ie\/wp-json\/wp\/v2\/comments?post=508236"}],"version-history":[{"count":0,"href":"https:\/\/www.europesays.com\/ie\/wp-json\/wp\/v2\/posts\/508236\/revisions"}],"wp:featuredmedia":[{"embeddable":true,"href":"https:\/\/www.europesays.com\/ie\/wp-json\/wp\/v2\/media\/508237"}],"wp:attachment":[{"href":"https:\/\/www.europesays.com\/ie\/wp-json\/wp\/v2\/media?parent=508236"}],"wp:term":[{"taxonomy":"category","embeddable":true,"href":"https:\/\/www.europesays.com\/ie\/wp-json\/wp\/v2\/categories?post=508236"},{"taxonomy":"post_tag","embeddable":true,"href":"https:\/\/www.europesays.com\/ie\/wp-json\/wp\/v2\/tags?post=508236"}],"curies":[{"name":"wp","href":"https:\/\/api.w.org\/{rel}","templated":true}]}}