Fiber

The most under-eaten nutrient at every age. Most women get around 15 g a day; the target is 25 to 30 g.

What matters most

Soluble fiber softens stool and lowers cholesterol; insoluble keeps things moving.
Resistant starch, in cooled potatoes, rice, and green bananas, feeds butyrate producers.
Increase slowly, roughly 5 g a week, and drink more water as you climb.

Do this week

Read The Fiber Fix and follow the four-week ramp.