Fiber Intake Calculator: Daily Target & Food Tracker
Find your daily fiber target by age and sex, then tally real foods to see how close you are — with fiber values straight from our food database.
| Food | Per serving | Per 100 g |
|---|
Fiber values from the FitNutrition food database. Tap any food for its full nutrition card.
How much fiber do you need each day?
The Institute of Medicine sets an Adequate Intake of about 38 grams of fiber a day for men and 25 grams for women under 50, dropping to 30 grams and 21 grams after age 50. These targets are built into the calculator above, so set your sex and age and it shows the number that applies to you. Most adults fall far short, averaging closer to 15 grams a day.
Fiber does more than keep you regular. Soluble fiber slows digestion, which steadies blood sugar and helps you feel full, while insoluble fiber adds bulk that keeps things moving. Diets high in fiber are linked with lower cholesterol, better weight control, and a reduced risk of heart disease and type 2 diabetes.
How to use this fiber calculator
First choose your sex and age so the tool knows your target. Then, for each food you have eaten today, type the number of servings into the box next to it and press Calculate. The bar fills toward your goal so you can see at a glance how close you are and roughly how many grams you still need.
Every serving figure comes from our food database, built on USDA FoodData Central, measured per common portion and per 100 grams. Tap any food name in the table to open its full nutrition card.
Best high-fiber foods
Seeds lead the pack: a single tablespoon of chia seeds delivers around 4 grams and ground flaxseed is close behind. Legumes such as edamame, whole grains like oats and whole-wheat bread, and nuts including almonds and peanuts are dependable everyday sources. Among fruit, raspberries and pears stand out, while brussels sprouts, broccoli and sweet potato carry the vegetables.
Tips to reach your fiber goal
Add fiber gradually over a week or two rather than all at once, and drink plenty of water alongside it so the extra bulk moves comfortably. Aim for a mix of sources across the day, since soluble and insoluble fiber do different jobs, and lean on whole foods rather than supplements where you can.
Fiber, answered
How many grams of fiber a day do I need?
About 38 g for men and 25 g for women under 50, then 30 g and 21 g after 50 (Institute of Medicine). Set your sex and age above and the calculator shows your number.
What foods are highest in fiber?
Chia and flax seeds lead by far, followed by beans and lentils, oats, nuts, and fruit like raspberries and pears. Vegetables such as brussels sprouts and broccoli round it out.
Can I get too much fiber?
Going well above your target too quickly can cause bloating, gas and cramps. Increase gradually over a week or two and drink more water as you do.
Does cooking change fiber content?
Cooking barely changes total fiber, though it can soften it. Peeling fruit and vegetables removes some, so eat the skins when you can.
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