Fiber: the quiet hero of the plate

28 grams a day — why, and where to get them easily.

• •In large studies, higher fiber intake was associated with 15–30% lower cardiovascular mortality and with better blood sugar and cholesterol values.
• •The target: about 25–38 g a day. Most people reach half of that.
• •Easy ways to add it: legumes 3 times a week, switching to whole-wheat bread, vegetables at every meal, oats in the morning.
• •Increase gradually and drink water — a sudden jump causes bloating.

General information — not a substitute for personal medical or nutritional advice.