Gradually increase your fiber intake to aim for 30 to 50 grams per day, prioritizing a wide variety of plant-based sources to nourish the diversity of your gut microbiota and support your overall well-being.

noli's read

The assertion that our modern fiber intake (approximately 15g) is insufficient is widely validated by global nutritional surveys. A major meta-analysis published in The Lancet (Reynolds et al., 2019) confirms that aiming for at least 25 to 29g of fiber per day sustainably supports metabolic and cardiovascular vitality. Furthermore, observational studies on traditional populations such as the Hadza (published in Science, 2017) show that a diet rich in wild plants promotes a particularly diverse gut microbiota. The recommendation to increase this intake gradually is an excellent strategy to gently nurture one's friendly bacteria. However, claiming that a lack of fiber is the sole trigger for our modern imbalances is somewhat exaggerated, as stress or a lack of sleep also play key roles. Finally, the idea that our modern biology requires the 100g of fiber our ancestors consumed to function optimally is an extrapolation (expert opinion) and is not a required target for being in peak health.

the sources

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