🎯 Why 30g?
Thirty grams a day is where the big studies show real payoffs: better digestion, steadier energy, lower long-term disease risk. Official UK guidance, and barely 1 in 20 adults gets there. That gap is the whole opportunity.
Gut library / Fibre basics
🌾 Fibre basics
The 30g story, minus the lecture.
🧽 Two kinds of fibre
Soluble fibre (oats, beans, apples) turns to gel and feeds your gut bacteria. Insoluble fibre (skins, seeds, leafy veg) keeps everything moving. You want both, and most whole plants bring a mix.
🐌 Ramp slowly
Doubling your fibre overnight is the classic mistake, and the top reason people say fibre made them bloated. Add roughly 5g a week and your gut bacteria adapt without drama.
💧 Fibre needs water
Fibre without fluid can slow things down instead of helping. Each fibre-heavy meal deserves a glass of water alongside it. Boring advice, genuinely important.
More from the gut library: Your microbiome · Triggers & flare-ups · Poop 101 · Supplements, honestly
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