Reaching the daily goal of 30g of fiber is essential for metabolic and intestinal health, and can be optimized simply by choosing plant-based foods that are denser in fiber rather than by increasing portion sizes.

noli's read

The advice is based on solid data: official recommendations (such as those from the NHS in the UK or American guidelines) effectively advocate for an intake of approximately 30g of fiber per day, whereas average consumption is much lower. Science confirms that fiber density varies drastically between plant-based foods; for example, a pear contains more fiber than a banana, and cruciferous vegetables (such as Brussels sprouts) are notoriously richer in fiber than watery vegetables like cucumber or zucchini. This approach, supported by observational studies on the microbiota (e.g., American Gut Project), highlights that plant diversity and intelligent food selection promote better intestinal health. This is not an exaggeration, but a practical strategy for nutritional optimization. It is important to note, however, that increasing fiber intake should be done gradually to avoid digestive discomfort in people who are not accustomed to it. The creator therefore proposes an effective and scientifically consistent method to improve nutritional quality without necessarily increasing food volume.

the sources

1. 1Reynolds A et al. 2019