Fibre (general dietary)

Tier 2 — promising · Gut · Heart · Glucose

The most broadly supported dietary component in epidemiology. The 2019 Reynolds Lancet meta-analysis (185 prospective studies + 58 RCTs, PMID 30638909) found each additional 8 g/day dietary fibre associated with a 15–30% reduction in all-cause mortality, cardiovascular disease, type 2 diabetes, and colorectal cancer incidence. Risk reduction was greatest at 25–29 g/day, with dose-response curves suggesting higher intakes may confer further benefit. Most adults consume only 15–18 g/day versus the recommended 25–38 g/day. Soluble fibre (oats, psyllium, legumes) lowers LDL-C and blunts blood…

Dose: 25–38 g/day total dietary fibre (women 25 g, men 38 g); obtain primarily from food; if supplementing, add 5 g/day per week until target is met