Dietary Fiber (30–50 g/day)

Less than 5% of adults hit 30 g of fiber per day, yet every additional 10 g is associated with ~10% lower all-cause mortality. Fiber feeds the gut microbiome (producing short-chain fatty acids like butyrate), slows glucose absorption, lowers LDL, and improves satiety. Aim for 30–50 g/day from a diversity of plants — legumes, oats, berries, nuts, seeds, and cruciferous vegetables.