Nutrition · Moderate evidence
Fiber and Carbohydrate Quality
Consuming 25 to 29 g of fiber per day, alongside whole grains, is associated with lower mortality and fewer cardiometabolic diseases.
Series of systematic reviews and meta-analyses · 1 source · 2 min
What the studies show
- Intakes of 25 to 29 g/day were associated with a 15 to 30% reduction in mortality and cardiovascular events.
- Even higher fiber intakes may provide additional benefits.
- Whole grains showed the same pattern; glycemic index had less consistent evidence.
How Letz applies it
The Letz fiber target is 14 g per 1000 kcal, between 20 and 50 g, and the meal plan prioritizes whole-food sources.
Numbers derived from this rule
| Parameter | Range | Weight | Rule |
|---|---|---|---|
| Fiber | 12–16 g per 1000 kcal | 50% | About 14 g of fiber per 1000 kcal, which amounts to 25 to 29 g per day for most adults.Fiber and Carbohydrate Quality · Ultra-Processed Foods Lead to Eating More |
Who it applies to
Adults in general.
Limits
Mainly observational evidence; increasing fiber too quickly causes discomfort.
Sources
- Reynolds et al., The Lancet, 2019 DOI 10.1016/S0140-6736(18)31809-9
More in Nutrition
- Protein and Training AdaptationSufficient protein can support gains in lean mass and strength alongside training; the response varies and does not increase indefinitely with higher intakes.
- Higher Protein Intake During a Calorie DeficitIn a deficit, higher protein protects lean mass and can even allow muscle gain alongside intense training; the effective range rises to approximately 1.6 to 2.4 g/kg.
- Rate of weight lossLosing weight slowly, at around 0.5 to 1% of body weight per week, better preserves lean mass, strength, and metabolic rate compared to rapid weight loss.
- Distribute protein throughout the dayDividing protein into servings of around 0.4 g/kg across four or more meals stimulates protein synthesis more than concentrating everything into one or two.