loamLearn the science, then put it on your plate
Short, practical guides to the questions people actually ask about fiber and gut health — each one ending with how to do it in loam.
How much fiber per day?
The real numbers for women and men, why most people fall short, and how to close the gap without a spreadsheet.
Read guide → Gut health30 plants a week, explained
Where the number comes from, what counts as a plant, and an easy way to actually hit 30 every week.
Read guide → Gut healthGut microbiome diet
How food shapes your microbiome — and the handful of habits that move the needle most.
Read guide → Food listsHigh-fiber foods list
A practical table of high-fiber whole foods with grams per 100 g — and which fiber type each brings.
Read guide → Fiber basicsSoluble vs. insoluble fiber
What each type does, where to find it, and why balancing both keeps digestion smooth.
Read guide → Gut healthPrebiotic fiber & inulin
The fiber that directly feeds good bacteria — top food sources and how much you need.
Read guide → PracticalIncrease fiber without bloating
Why fiber can cause gas — and the gentle ramp-up that lets your gut adapt comfortably.
Read guide → IBS & FODMAPLow-FODMAP and fiber
How to raise fiber while keeping FODMAPs in check, with low-FODMAP high-fiber picks.
Read guide →Put it into practice with loam
A calm fiber & plant-diversity tracker for iPhone. Free, private, no account.