CortexLit tool · nutrition basics

Fibre Ramp-Up Planner

Plan a gradual increase that avoids the bloating that makes people quit in the first week.

Runs offline in your browserNo account Nothing is uploaded

← Back to the article · See the evidence

What this is based on

Every output names at least one verified PubMed source.

Reynolds A, Mann J, Cummings J, Winter N, Mete E, Te Morenga L. Carbohydrate quality and human health: a series of systematic reviews and meta-analyses. Lancet. 2019;393(10170):434-445.
PMID 30638909
Commissioned series of systematic reviews and meta-analyses (WHO-commissioned). · weight 1.0 · Higher dietary fibre intake is associated with lower risk of mortality and several non-communicable diseases; an erratum (PMID 30712898) corrected figures but not the conclusions.
Gianfredi V, Salvatori T, Villarini M, Moretti M, Nucci D, Realdon S. Is dietary fibre truly protective against colon cancer? A systematic review and meta-analysis. Int J Food Sci Nutr. 2018;69(8):904-915.
PMID 29516760
Systematic review and meta-analysis of 25 datasets. · weight 1.0 · Highest versus lowest fibre intake was associated with lower colon cancer risk (ES 0.74, 95% CI 0.67-0.82), with moderate heterogeneity.

Limits: Gram targets are conventional, and the cited pooled studies compared intake levels across populations rather than testing a ramp protocol.

Privacy

Inputs stay in this page's memory. There is no telemetry, no analytics call and no network request. The optional share card below is off until you switch it on, is built on your own device, and never includes anything you did not choose to include.

Free vs Plus

Free (this page)

  • Unlimited plans
  • Copy or download the ramp
  • Offline, nothing stored

Plus (optional, one-time)

  • Week-by-week swap suggestions
  • A printable tracking grid

Payment link: PLACEHOLDER_STRIPE_PAYMENT_LINK — not live yet. No account, no subscription, no data leaves this page.

Related

Read the full article · Cautions · All CortexLit articles