Fiber Intake Calculator
Track your daily fiber consumption and meet your nutritional goals
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Based on dietary guidelines for males under 50
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Track your fiber intake
Daily Progress
Thursday, October 30, 2025
You need 38.0g more fiber to reach your daily goal.
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About Fiber Intake
What is Dietary Fiber?
Dietary fiber is a type of carbohydrate that the body can't digest. It helps regulate the body's use of sugars, helping to keep hunger and blood sugar in check. Fiber is essential for digestive health and has been linked to reduced risk of heart disease, diabetes, and certain cancers.
Daily Fiber Recommendations
- Men under 50: 38 grams per day
- Men over 50: 30 grams per day
- Women under 50: 25 grams per day
- Women over 50: 21 grams per day
Benefits of Adequate Fiber Intake
- Promotes healthy digestion and prevents constipation
- Helps maintain healthy blood sugar levels
- Lowers cholesterol levels
- Aids in weight management by promoting fullness
- Reduces risk of heart disease and type 2 diabetes
- Supports healthy gut bacteria
Best Sources of Fiber
- Legumes (beans, lentils, chickpeas)
- Whole grains (oats, quinoa, brown rice)
- Berries (raspberries, blackberries)
- Vegetables (broccoli, Brussels sprouts)
- Choose whole grain products
- Eat fruits and vegetables with skin
- Add beans to soups and salads
- Snack on nuts and seeds
Features
- Personalized daily fiber recommendations
- Comprehensive food database with 27+ common foods
- Real-time progress tracking
- Daily consumption history
- Category-based food filtering
- Local storage for privacy
- Visual progress indicators
Important Note
When increasing fiber intake, do so gradually and drink plenty of water to avoid digestive discomfort. If you have specific health conditions, consult with a healthcare provider about your fiber needs.