Free Fiber Calculator
Calculate your daily fiber intake needs based on age and gender. Assess your current intake, see how you compare to recommendations, and get personalized food suggestions to increase your fiber consumption.
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The average American consumes about 15g of fiber per day. Enter your estimate to see how you compare.
Your Fiber Recommendation
Top High-Fiber Foods
Tips to Increase Fiber Intake
- Start gradually - Increase fiber by 3-5g per week to avoid digestive discomfort
- Drink water - Fiber works best with adequate hydration (8+ cups daily)
- Choose whole grains - Switch white bread/pasta to whole grain versions
- Eat fruits with skins - Apple and pear skins contain significant fiber
- Add legumes - Include beans, lentils, or chickpeas in meals 2-3x per week
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Daily Fiber Recommendations by Age
| Age Group | Male | Female |
|---|---|---|
| 1-3 years | 19g | 19g |
| 4-8 years | 25g | 25g |
| 9-13 years | 31g | 26g |
| 14-18 years | 38g | 26g |
| 19-50 years | 38g | 25g |
| 51+ years | 30g | 21g |
| Pregnancy | - | 28g |
Frequently Asked Questions
Why is fiber important?
Fiber supports digestive health, helps maintain stable blood sugar levels, lowers cholesterol, aids weight management by increasing satiety, and reduces the risk of heart disease, type 2 diabetes, and certain cancers.
What's the difference between soluble and insoluble fiber?
Soluble fiber dissolves in water and forms a gel, helping lower cholesterol and stabilize blood sugar. Sources include oats, beans, and apples. Insoluble fiber doesn't dissolve and helps move food through the digestive system. Sources include whole wheat, vegetables, and nuts. Both types are important for health.
How do I know if I'm eating enough fiber?
Signs of adequate fiber intake include regular bowel movements, feeling satisfied after meals, and stable energy levels. Signs of low fiber include constipation, frequent hunger, and energy crashes. Tracking your food for a few days can give you a more accurate picture.
Can fiber supplements replace whole foods?
While fiber supplements can help, whole foods are preferred because they contain additional nutrients, vitamins, and beneficial compounds that supplements don't provide. Supplements should be used to supplement, not replace, a fiber-rich diet.