Steps
- Add ~10g fiber daily using simple swaps.
- Keep other habits steady.
- Compare Trends toward Types 3–4.
Experiments
Fiber +10g week
A gentle nudge toward Types 3–4 using simple swaps.
FAQs
Which foods add ~10g of fiber? +
Beans, oats, chia, berries—small servings add up.
What do I track? +
Daily fiber estimate, Bristol type trend, and how you feel.
Any cautions? +
Increase gradually and hydrate; stop if symptoms worsen.