Where the 30 Grams Live

Summary

The 30 g/day floor for adult fiber is hit by stacking a handful of dense sources — not by sprinkling.

Takeaway

Each +10 g/day fiber lowers all-cause mortality ~10% and feeds SCFA-producing commensals.

Citations · 1

1. [01]
   Reynolds A et al. (2019). Carbohydrate quality and human health: a series of systematic reviews and meta-analyses. The Lancet. doi:10.1016/S0140-6736(18)31809-9
   Source