Aim for a daily fiber intake of 25 g (favoring seeds, legumes, or psyllium) to optimize gut microbiome balance, balance metabolic energy, and support mood via the gut-brain axis.

noli's read

This recommendation to aim for 25 g of fiber per day is based on particularly solid scientific foundations. Regarding the microbiome, a systematic review published in the journal *Nutrients* confirms that fiber fermentation produces butyrate, a valuable compound that nourishes our digestive cells and maintains a calm intestinal environment. In terms of metabolic vitality, a large meta-analysis of clinical trials published in *The American Journal of Clinical Nutrition* shows that soluble fibers help regulate the sugar response and support insulin sensitivity. For the gut-brain axis, recent work in the *Journal of Agricultural and Food Chemistry* confirms that the quality of our diet influences stress management and mood through chemical messengers produced in our gut. It must be noted, however, that the evidence directly linking fiber to improved overall mental clarity in humans remains primarily derived from observational studies and still requires further investigation. Finally, the use of psyllium is a backup option validated by wellness experts to easily bridge a daily intake deficit.

the sources

1. 1Reynolds A et al. 2019
2. 2Jovanovski E et al. 2019
3. 3McDonald D et al. (American Gut Project) 2018