Fiber Calculator

If you're interested in maintaining a healthy, balanced diet, this fiber calculator should grab your attention. After using it, you will no longer have to ask yourself, "How much fiber do I need?". Estimating your daily fiber intake helps you optimize your diet, which can make you healthier and happier.

Calculate Fiber Needs

What is fiber, and why is it important?

Fiber is a dietary nutrient that comes from plants that mainly consists of carbohydrates. There's no need to worry about your blood sugar in this context, though; as opposed to other carbs, fiber cannot be broken down into digestible sugar molecules. Instead, it travels through your digestive system relatively untouched. It is important for reasons entirely different from most other nutrients.

Benefits of Fiber

• Beneficial for gut flora: Fiber feeds the good bacteria in your gut, which helps with digestion and immunity.
• Reduces bad cholesterol: Soluble fiber can help lower LDL (bad) cholesterol levels.
• Normalizes bowel movements: Fiber helps prevent constipation and can solidify loose stool.
• Reduces colorectal cancer risk: Studies show a correlation between fiber intake and reduced risk of colorectal cancer.

Foods High in Fiber

Increase your daily fiber intake by incorporating these foods into your diet:

Fruits

Bananas, apples, mangoes, strawberries, raspberries, blueberries, persimmons, kiwis, pears, oranges, tangerines, apricots, peaches, and grapes.

Vegetables

Spinach, carrots, beets, broccoli, sweet potatoes, collard greens, squash, Brussels sprouts, asparagus, kale, eggplant, and tomatoes.

Legumes

Chickpeas, lentils, green peas, kidney beans, soybeans.

Nuts and Seeds

Chia seeds, flax seeds, pumpkin seeds, sunflower seeds, dried coconut, almonds, pistachios, chestnuts, hazelnuts, and pecans.

Whole Grains

Bulgur, pearl barley, quinoa, whole wheat, oatmeal, brown rice, millet, couscous, bran, corn.