HEALTH
PERSONALIZED TO YOU
Most adults eat under 15g of fiber daily, well short of evidence-based targets. Fiber feeds gut bacteria, slows glucose absorption, reduces LDL cholesterol, and is associated with lower all-cause mortality. Ramp up slowly, no more than 5g per week, to avoid GI distress.
🥗 Top whole-food sources:
🫘 Black beans
15g per cup, plus 15g protein and resistant starch
🌱 Chia seeds
10g per 2 tbsp; absorb 12× their weight in water, stabilizing glucose
🥣 Oats (steel-cut)
8g per cup; beta-glucan specifically lowers LDL
🍓 Raspberries
8g per cup with a low glycemic load; frozen = same nutrition
🥑 Avocado
10g per fruit; soluble fiber + oleic acid reduces LDL
🥦 Broccoli
5g per cup; also delivers sulforaphane, one of the strongest anti-inflammatory food compounds
🍎 Apple (with skin)
4g per fruit; pectin feeds Bifidobacterium, so never peel it
🥜 Almonds
4g per oz; a portion of the fat is not fully absorbed due to cell wall structure
⚠️ Skip fiber gummies
3g per serving with none of the polyphenols, resistant starch, or micronutrients of whole foods. Celery juice contains no meaningful fiber at all; the pulp is removed in juicing.
This content is for informational purposes only and does not constitute medical advice. Consult a qualified healthcare provider before making health decisions.