Fiber / psyllium husk
Base · Nutrient
Tier A-
microbiomeotc
8.0 / 10
Tier A-
Ev 8.0 Bn 8.0 Sf 9.0 Ax 5.0
What this is
Reynolds Lancet 2019: highest-vs-lowest fiber intake associated with 15-30% reduction in all-cause and CV mortality. Fiber from whole food > supplements.
Mechanism
Soluble fiber binds bile acids (LDL reduction); SCFA production via microbial fermentation; glycemic modulation; satiety; microbiome feeding
Dose & route
25-40 g/day total (emphasize whole foods); 5-10 g psyllium for supplementation
Citations
- https://www.thelancet.com/article/S0140-6736(18)31809-9/fulltext
- https://pubmed.ncbi.nlm.nih.gov/38011755/
- https://www.sciencedirect.com/science/article/abs/pii/S0261561423003631
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This is an independent synthesis of published research by a non-clinician. Scores are opinions supported by citations, not prescriptions. See the full disclaimer and methodology for how this score was produced and what it does and doesn't mean.