Learn Well
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
Add 5 g of fiber per week until you reach 30 g daily, drinking more water as you climb.