Fiber Intake Calculator

The Academy of Nutrition and Dietetics recommends 25g per day for women and 38g per day for men (14g per 1,000 calories consumed). After age 50, requirements decrease slightly to 21g for women and 30g for men. Most adults only consume about 15g per day, well below the recommended amount. Our calculator provides personalized recommendations based on your age, gender, and dietary preferences to help you reach optimal intake.

Soluble fiber dissolves in water to form a gel-like substance. It helps lower cholesterol, stabilize blood sugar, and feeds beneficial gut bacteria. Sources include oats, beans, apples, citrus fruits, and barley. Insoluble fiber does not dissolve and adds bulk to stool, promoting regular bowel movements and preventing constipation. Sources include whole wheat, vegetables, nuts, and seeds. Both types are important, and most plant foods contain a mix of both. Aim for a roughly 25:75 split of soluble to insoluble fiber.

Consuming too much fiber too quickly can cause bloating, gas, cramping, and diarrhea. The key is to increase fiber intake gradually, adding about 5g per week over several weeks. Always increase water intake alongside fiber, as fiber absorbs water and needs adequate hydration to function properly. Very high fiber intake (above 70g per day) can interfere with mineral absorption (calcium, iron, zinc) and may cause persistent digestive discomfort. If you experience ongoing issues, reduce intake and consult a healthcare provider.

Top fiber sources per serving: lentils (15.6g per cup), black beans (15g per cup), chia seeds (10g per ounce), avocado (10g per whole fruit), artichoke (10g per medium), raspberries (8g per cup), oats (8g per cup cooked), broccoli (5g per cup), and almonds (3.5g per ounce). Whole grains like bulgur, quinoa, and barley are also excellent sources. Focus on variety to get both soluble and insoluble fiber along with different beneficial phytonutrients.