CALCULATOR 28
Fiber Intake Calculator
How much fiber to aim for each day, from your calories or your age and sex.
Fiber
Choose the sex used in the formulas.
For general information only; not medical advice. Consult a qualified professional before making health decisions.
How this is calculated
From calories
Fiber = 14 g per 1,000 kcal
Adequate intake by age and sex
Men 19–50: 38 g · 51+: 30 g Women 19–50: 25 g · 51+: 21 g Age 18: 38 g (men), 26 g (women)
If you eat much less fiber now, increase it over a few weeks and drink more water to avoid bloating.
Sources
- Institute of Medicine (2005), Dietary Reference Intakes for Energy, Carbohydrate, Fiber, Fat, Fatty Acids, Cholesterol, Protein, and Amino Acids. National Academies Press.
About the fiber intake calculator
Why fiber matters
Fiber is the part of plant food you can't digest. It keeps digestion regular, helps you feel full, slows how fast sugar reaches your blood and feeds the gut bacteria that make useful compounds. Diets high in fiber are linked with lower rates of heart disease, type 2 diabetes and bowel cancer.
Read more about the Fiber calculator
Getting enough
Most adults eat well under the target. Beans, lentils, whole grains, oats, vegetables, fruit with the skin, nuts and seeds are the richest sources. Swapping white bread and rice for whole-grain versions and adding a portion of beans a day closes most of the gap.
Frequently asked questions
How much fiber should I eat a day?
About 14 g for every 1,000 kcal you eat, which works out to roughly 25 g for women and 38 g for men under 50.
Can you eat too much fiber?
Very high intakes, especially added quickly, can cause bloating and cramps. Build up gradually and drink enough water.
Do fiber supplements count?
They help with regularity, but whole foods bring vitamins, minerals and other benefits that supplements don't.