Gel
Soaks up water and thickens. Slows how fast food moves through your stomach.
PSYLLIUM · OATS · CHIA
Fiber, explained in under a minute
You’re probably eating half the fiber you need.
Most adults get about 15 grams a day. The target is 25 to 38. Fiber Feed is short, practical lessons on closing that gap with real food.
Example fiber type
The Salad Optimist
Eats the greens and believes that settles it.
about 20 g a day · target 25 g
GelGap
FermentThin
TransitCovered
One of 11 fiber types. Which one are you?
25 gdaily target, women under 51
38 gdaily target, men under 51
~15 gwhat the average American eats
The big idea
Different fibers do different jobs.
“Eat more fiber” is half the advice. The other half is which kinds. Most food labels lump them together; your body doesn’t.
Ferment
Food for the bacteria in your gut, which turn it into short-chain fatty acids.
BEANS · ONIONS · GREEN BANANAS
Transit
Doesn’t dissolve. Adds bulk and keeps things moving.
WHEAT BRAN · VEGETABLE SKINS · NUTS
The fiber quiz
11 fiber types. Which one are you?
Eleven quick questions about how you normally eat. You get your type, your daily grams, which of the three jobs your diet covers, and an easy plan.
The RegularHits the number without making it a personality.
The Near MissDoes a little of everything right. Just not enough of it.
The Bean HeadHas the legume habit most people only talk about.
The Chia ConvertDoing the hard part right and skipping the easy part.
The Smoothie LoyalistReal fruit, real effort, all of it soft and fast-fermenting.
The Salad OptimistEats the greens and believes that settles it.
Protein KingOptimizes everything except the one input the gut runs on.
The Carb RomanticLoyal to bread, rice and pasta. The fiber stayed at the mill.
The Label BelieverThe grams are real. The coverage isn’t.
The CarnivoreZero fiber by design, and proud of it.
The AutopilotNever decided against fiber. Never decided for it, either.
Easy adds
Small swaps, real grams.
One serving each. Values from the Mayo Clinic fiber chart.
15.5 g
Lentils
1 cup, cooked
15 g
Black beans
1 cup, cooked
10 g
Chia seeds
1 ounce
9 g
Green peas
1 cup
8 g
Raspberries
1 cup
5.5 g
Pear
1 medium
One fiber move, every week.
A short email with one food, one fact and one thing to try. Starts with the New Year challenge: 30 Days to 30 Grams.