Nutrition
30 g of fibre a day, 30 plant types a week
Fibre is the one nutrient with a meta-analytic dose-response curve on mortality: 25–29 g/day means 15–30% fewer deaths, heart disease, diabetes and bowel cancer. The European average is 18 g.
Impact 4/55/5· Replicated RCTs, guidelinesEffort: a habit
First step today
Today: a tin of beans or lentils in the main meal, and oats with berries for breakfast tomorrow.
How
Legumes (beans, lentils, chickpeas: 7–8 g per serving), oats, whole grains, berries, nuts, seeds, every vegetable. “30 plant types a week” targets microbiome diversity — herbs and seeds count. Increase gradually (bloating), with plenty of water.
Evidence
Reynolds 2019 (Lancet, WHO-commissioned, 185 studies, n=135 million person-years + 58 RCTs): the highest fibre intake –15% all-cause mortality, –31% cardiovascular death; every +8 g cuts risk 5–27%. American Gut Project (n=10,000+): people eating 30+ plant types a week have measurably more diverse microbiomes.
Goals
Healthy yearsHeart, blood sugarBody weight
Sources
Last reviewed: 6 September 2026
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