Fiber Calculator
Free Fiber Calculator to determine your recommended daily fiber intake based on age, gender, and calorie intake. Learn about high-fiber foods and health benefits.
About This Calculator
Dietary fiber is essential for digestive health, heart health, and blood sugar regulation. Most people consume only half the recommended amount. Our calculator helps you determine your daily fiber target.
Frequently Asked Questions
How much fiber do I need daily?
Recommended daily fiber: Men under 50: 38g, Men over 50: 30g, Women under 50: 25g, Women over 50: 21g. Most people consume only about 15g daily, far below recommendations.
Why is fiber important?
Fiber aids digestion, prevents constipation, lowers cholesterol, regulates blood sugar, helps maintain healthy weight, and reduces risk of heart disease, diabetes, and certain cancers. Soluble fiber (oats, beans) lowers cholesterol; insoluble fiber (whole grains, vegetables) aids bowel movements.
What foods are high in fiber?
High-fiber foods: Lentils (15.6g/cup), Black beans (15g/cup), Chia seeds (10g/oz), Almonds (3.5g/oz), Avocado (10g/cup), Oats (4g/cup), Apple (4.4g/medium), Broccoli (5g/cup), Brussels sprouts (4g/cup), Raspberries (8g/cup).