Enough of the old diets. How many of you are talking about the same old meal plans? Going on the Keto diet. Despite the new year and new resolution and the "new year. new me", are you continuing with your old diet? Then, it is the right time to try out the Paleo Diet. As the name suggests, yes, it has some roots to the Paleolithic age. How? The diet is designed to resemble what human hunter-gatherer ancestors ate thousands of years ago. This diet follows whole food and also depends a lot on physically active lives, which may have been a reason why there were lower rates of lifestyle disease such as obesity, diabetes, and heart disease.

What does a Paleo Diet Meal Plan look like?

Experts believe that the paleolithic humans thrived on various diets, depending on what was available at the time and where in the world they lived. While some ate a low-carb diet, high in animal foods, others followed a high-card diets, with a lot of plants. Some even ate insects.

The modern paleo diet plan includes:

• unprocessed meats
• fish
• eggs
• vegetables
• fruits
• nuts
• seeds
• herbs
• spices
• nutritious fats and oils

What must you avoid?

• processed foods
• added sugar
• soft drinks
• artificial sweeteners

What must you limit?

• grains
• dairy products
• legumes

What is a modified paleo diet?

There are now several different versions of paleo diet, suiting the platter and the needs of a person as per the modern lifestyle. It also includes grass-fed butter and gluten-free grain options.

While on paleo diets, there are certain foods and beverages which are considered to be okay only when it is consumed in small proportions. One of them is wine. Quality red wine is not only a part of the paleo diet, but is also high in antioxidants, polyphenols, and has beneficial nutrients, finds a 2021 study titled Paleolithic Diet—Effect on the Health Status and Performance of Athletes? It is also supported by another study titled Contribution of Red Wine Consumption to Human Health Protection.

Furthermore, dark chocolate is also part of the diet, and is very high in antioxidants, important minerals like magnesium, and iron. However, applying in the modern terms, it is essential to choose a product with 70% or higher cocoa content.

What to drink when you are on a paleo diet?

Modernizing your approach is important as per what is available to you. While, when it comes to hydration, the best go-to beverage should always be water. However, there are certain drinks, which though are not a strict part of paleo diet, but can be considered and modified into. The first one is tea, especially green tea, which has antioxidants and other beneficial compounds. You can also include coffee in your diet, as it is rich in antioxidants. However, do not include sugar in these beverages, as adding sweeteners takes away the benefits of these beverages.

Are there any downsides?

While the paleo diet has many benefits, there are also some drawbacks.

For example, the paleo diet eliminates a wide range of highly nutritious foods, including legumes, dairy products, and gluten-containing cereals.

Legumes are abundant in fiber, protein, and micronutrients like iron, zinc, and copper, whereas dairy products include important minerals like calcium, which is required for bone health.

Eliminating these food groups may put paleo dieters at risk of developing nutritional deficiencies.

Furthermore, beans are an important protein source in vegan and vegetarian diets, therefore the paleo diet may be problematic for these groups.

Note: It is always important to consult your doctor, dietician and your nutritionist, before you switch to a new diet.

Tiktok fibremaxxing wellness trend: There is no shortage of wellness trends online that claim to transform your health, but a new one has taken over social media with a focus on gut health. It’s called “fibremaxxing,” and its premise is simple: eat more fibre to improve digestion, metabolism, immunity, and lower the risk of disease. On TikTok and Instagram, the trend often appears as colourful lentil bowls, chia puddings, and smoothies loaded with leafy greens and flaxseeds. But how much of this viral trend is actually backed by science?

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The idea of increasing both soluble and insoluble fibre isn’t new, yet fibremaxxing has made it trendy again—and this time, for good reason. Fibre is vital to everyday health, supporting everything from steady blood sugar to regular bowel movements. Here’s what experts say about this growing movement and why fibre truly matters.

What Is Fibremaxxing?

Fibremaxxing is a social media movement that encourages people to boost their fibre intake by adding more fruits, vegetables, legumes, and whole grains to every meal. The goal is to improve digestion, promote fullness, and support long-term health. According to Dr. Urvi Shah, a board-certified hematologist-oncologist and physician at Memorial Sloan Kettering Cancer Center, the concept behind fibremaxxing is largely rooted in scientific evidence. Dr. Shah, who is leading multiple studies on high-fibre plant-based diets, notes that the approach aligns well with established nutrition research.

Is ‘Fibremaxxing’ Good Or Bad For Your Gut?

High-fibre diets are consistently linked to a wide range of health benefits, from lowering the risk of heart disease, diabetes, and colon cancer to aiding weight control and gut function. That’s why Dr. Shah believes fibremaxxing gets several aspects right.

She explains that including a wide variety of plant-based, high-fibre foods is essential because “different fibre types feed different microbes.” A diverse diet helps nurture a balanced microbiome. She adds that the trend’s emphasis on whole foods rather than processed or fibre-enriched items is a major plus. “Whole plants provide fibre, polyphenols, and micronutrients that work together to support the gut,” she says. Prebiotic-rich foods also help shape a healthier microbiota and increase the production of beneficial short-chain fatty acids like butyrate, which has “anti-inflammatory and anti-cancer effects.”

Simply put, upping your fibre intake through natural, unprocessed foods, rather than supplements, can make a real difference to gut health.

What’s The Daily Recommended Amount of Fibre Intake?

Experts suggest that adults should consume between 25 and 30 grams of fibre each day. Men typically require more (around 38 grams), while women need about 25 grams. These numbers can vary depending on age, sex, and calorie intake, but a general guideline is 14 grams of fibre for every 1,000 calories eaten, according to Harvard Health.

How To Add Fibre To Your Diet?

Plant-based foods are the easiest way to increase your fibre intake, this could mean starting your morning with oats or simply adding more vegetables to your meals. Dietitian Laura Tilt notes that several everyday foods are surprisingly high in fibre:

• Rolled porridge oats – 4.5g per 50g (half cup)
• Canned chickpeas – 7g per half can
• Seeded bread – 5g per two slices
• Canned lentils – 6g per half can
• Frozen peas – 4.5g per 80g (3 tbsp)
• Frozen raspberries – 5.5g per 80g (3 tbsp)
• Wholemeal pasta – 6.5g per 75g serving
• Dried apricots – 3g per 3–4 pieces
• Reduced salt/sugar baked beans – 7.5g per half can
• Mixed milled seeds (flax, pumpkin, chia) – 4.5g per 25g

Is Fibremaxxing Helpful?

There’s no doubt fibre plays an essential role in maintaining good health. But like any nutrient, too much of it can cause problems if not balanced properly. A sudden surge in fibre intake without enough water can lead to bloating, gas, constipation, dehydration, or even trigger IBS symptoms. Over-focusing on fibre might also cause you to overlook other nutrients your body needs. The key is moderation, fibre is beneficial, but it works best as part of a balanced, varied diet.

If you landed here, the reason is that you are also someone who cannot tolerate milk, but loves yogurt, and are probably wondering why is that?

The logic is that if you have lactose intolerance, you won't be able to digest any dairy product, but with yogurt, your life is easy. The answer lies in the components of the two various dairy products that come from the same source.

Why Can't You Digest Milk?

The reason is because you are lactose intolerant. This is a condition that makes it hard to digest the sugar in milk and milk products, called lactose. People with lactose intolerance could have diarrhea, gas and bloating after they consume milk. While this condition is usually harmless, it can cause discomfort.

This happens because the enzymes in the small intestine, called lactase is responsible for lactose intolerance. If someone has too low levels of lactase, the person can become lactose intolerant.

The small intestine and colon are parts of the digestive tract, which processes the foods you eat. The intestine pull out nutrients from the food and whatever is not absorbed by the intestines continues along the digestive tract and is expelled as stool during a bowel movement.

But Why Can You Digest Yogurt, If You Cannot Digest Milk?

The answer to this lies in the fermentation process that turns milk into curd and breaks down much of the lactose, which is the sugar, that is often difficult to digest. The probiotic bacteria used to make curd contain their own lactase, which helps in the breakdown of lactose, and this can further help with digestion even for those who do not produce enough lactase on their own.

Furthermore, during fermentation, the bacteria in curd, called the Lactobacillus bulgaricus and Streptococcus thermophilus convert lactose into lactic acid, which is easier for the body to process. This helps your body to digest curd easily over milk. Since the bacteria contains lactase, which the milk lacks, some people may find it easier to digest curd or yogurt over milk.

The bacterial cells also physically protect their lactase, and it can work to break down the lactose from the curd as it passes through the digestive system.

Why Is Curd Gut-Friendly?

The key to a healthy gut health is lactobacillus, a kind of probiotic, which helps in digestion, suppression of disease-causing bacteria and treats constipation. It also is beneficial in treating irritable bowel syndrome. It breaks down sugar into lactic acid.

A study by a Bhubaneswar-based professor Balamurugan Ramdas also revealed that Bengal or Odisha's popular breakfast Panta Bhaat, which includes fermented cooked rice, also releases the same bacteria, that fermented milk releases and so it contains short-chain fatty acids, which are responsible for improving gut health and boosting immunity.

Furthermore, curd is known to balance the gut flora, probiotics improve digestion, and the absorption of nutrition. They also help in the breakdown of food, reducing issues like bloating, gas, and constipation. The probiotics in curd can help restore the natural balance in your gut, which can soothe an upset stomach and alleviate discomfort from indigestion. A healthy gut is closely linked to a strong immune system, and the probiotics in curd help to boost gut health, which in turn can enhance immunity.

Bread is a staple across most diets, but not all loaves are made the same. In recent years, sourdough has gained a reputation for being the “healthier” bread—praised for its tangy flavour, natural fermentation, and supposed benefits for digestion. But how much of this is true? Here’s what experts and studies reveal about how sourdough compares to regular bread in terms of health and nutrition.

What Makes Sourdough Different

Unlike most commercial breads that rely on baker’s yeast for quick rising, sourdough is made using a natural starter—a mixture of flour and water that ferments over several days. This starter contains wild yeast and lactic acid bacteria, which break down carbohydrates and gluten during fermentation.

According to the Harvard T.H. Chan School of Public Health, this slow fermentation process increases the bioavailability of nutrients like folate and magnesium while producing organic acids that give sourdough its characteristic tang. In contrast, regular white or whole wheat bread undergoes a much faster process, often with added yeast, sugar, and preservatives to speed up production.

Easier on Digestion

One of sourdough’s biggest advantages lies in how it affects the gut. The fermentation process partially breaks down gluten, making it easier for some people to digest compared to conventional bread.

A 2021 review published in the journal Food Microbiology found that lactic acid bacteria in sourdough can help reduce compounds called FODMAPs—a group of carbohydrates known to trigger bloating and discomfort in people with irritable bowel syndrome (IBS). This makes sourdough a potentially gentler option for sensitive stomachs, though it’s not suitable for those with celiac disease.

Better Blood Sugar Control

Another reason nutritionists often recommend sourdough is its effect on blood sugar levels. The acids produced during fermentation slow down the rate at which glucose is released into the bloodstream.

Research published in the Journal of Cereal Science noted that sourdough bread has a lower glycemic index (GI) than regular white or whole wheat bread. This means it causes a slower, more stable rise in blood sugar, something especially beneficial for people with diabetes or insulin resistance.

Nutrient Profile and Shelf Life

While both sourdough and regular bread contain similar calories and macronutrients, sourdough tends to have slightly higher levels of antioxidants and minerals because of the fermentation process. It also naturally resists mould growth, allowing it to stay fresh longer without artificial preservatives.

As per Cleveland Clinic dietitians, choosing whole-grain sourdough offers the best nutritional value, combining the fibre of whole wheat with the gut-friendly benefits of fermentation. On the other hand, refined white breads offer little fibre and are often fortified artificially.

The Bottom Line

Sourdough is not a miracle food, but it does stand out as a healthier and more digestible alternative to most commercial breads. Its fermentation process not only enhances flavour and texture but also supports gut health and stable blood sugar levels.

If you enjoy bread and want to make a more wholesome choice, opt for an artisanal or homemade sourdough made with whole grains and minimal additives. As nutrition experts often say, the real key is balance, pair your bread with fibre, protein, and healthy fats for a meal your gut (and taste buds) will thank you for.