Fiber Calculator
Most people consume far less fiber than recommended, which affects digestive health, heart health, and blood sugar control. Enter your age, sex, and estimated current fiber intake to see your recommended target, how much you are falling short, and specific high-fiber food suggestions to bridge the gap.
About fiber intake
The Academy of Nutrition and Dietetics recommends 14 grams of fiber per 1,000 calories consumed. Most adults in Western countries consume only about 15 grams per day, roughly half the recommended amount. Increasing fiber intake gradually and staying well hydrated is the safest approach. This tool provides general estimates and is not a substitute for personalised dietary advice from a registered dietitian.
Fiber Supplements
Psyllium husk, chia seeds, fiber supplements, and high-fiber recipe books.
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Frequently Asked Questions
How much fiber do adults need?
What happens if I don't eat enough fiber?
Should I increase fiber intake gradually?
What are the best sources of fiber?
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