Fiber Calculator
Find your daily fiber intake target based on age, sex, and calorie needs. Compare your current intake to recommendations, and discover the best high-fiber foods.
Your details IOM / DRI guidelines
yrs
cal
Your typical daily calories (14g fiber per 1,000 cal)g/day
Average American gets only 15g/day
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grams of fiber per day
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Adequate Intake (AI)
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Calorie-based (14g/1000)
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Your fiber gap
Your current intake—
Recommended breakdown
Soluble Fiber
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Dissolves in water, forms gel. Lowers LDL cholesterol, stabilizes blood sugar. Found in oats, beans, apples, flaxseed.
Insoluble Fiber
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Doesn't dissolve. Adds bulk, promotes regularity, prevents constipation. Found in wheat bran, nuts, vegetables, whole grains.
Top high-fiber foods
| Food | Serving | Fiber | % of goal |
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FAQs
What is the recommended daily fiber intake? ›
The Institute of Medicine's Adequate Intake (AI) for fiber is: Men 50 and under: 38g/day; Men 51+: 30g/day; Women 50 and under: 25g/day; Women 51+: 21g/day. The FDA uses 28g/day as the Daily Value for food labels. Another guideline is 14g per 1,000 calories consumed. The average American only gets 15–17g/day — far below all these recommendations. Children's needs range from 14–26g/day depending on age.
What are the health benefits of fiber? ›
High fiber intake is associated with: (1) Lower LDL ("bad") cholesterol — soluble fiber binds to bile acids; (2) Better blood sugar control — slows glucose absorption; (3) Reduced colon cancer risk; (4) Lower cardiovascular disease risk; (5) Healthy weight management — fiber increases satiety; (6) Improved gut microbiome — fermentable fiber feeds beneficial bacteria; (7) Reduced constipation and diverticular disease risk. Studies show 10g/day increase in fiber intake associated with 14% reduction in coronary heart disease risk.
Can I eat too much fiber? ›
Yes — too much fiber, especially if increased rapidly, causes bloating, gas, abdominal cramping, and diarrhea. Most healthy adults can tolerate up to 50–70g/day without serious issues. Increase fiber gradually (5g/week) to give your gut bacteria time to adapt. Always drink more water when increasing fiber — without adequate hydration, high fiber can actually worsen constipation. People with IBS, Crohn's disease, or other gut conditions may need to limit certain fiber types.