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Hndy Tools

Fiber Intake Calculator

Track your daily fiber consumption and compare against recommended intake goals

Health
Nutrition
Diet

About This Tool

The Fiber Intake Calculator helps you log the foods you eat throughout the day and instantly see how your total dietary fiber intake compares against recommended daily values from the Academy of Nutrition and Dietetics and the Institute of Medicine.

Dietary fiber is essential for digestive health, cholesterol management, blood sugar regulation, and maintaining a healthy weight. Yet most people consume only about half the recommended amount. Tracking your intake is the first step toward improving your diet. Pair this tool with our Macronutrient Calculator to get a complete picture of your daily nutrition, or use the Sugar Intake Calculator to monitor your sugar consumption alongside fiber.

All calculations happen 100% in your browser. No food data or personal health information is ever sent to any server. You can also check your overall daily calorie needs to plan a balanced, fiber-rich diet.

Frequently Asked Questions (FAQ)

How much fiber should I eat per day?
The Academy of Nutrition and Dietetics recommends 25 g/day for adult women and 38 g/day for adult men. After age 50, recommendations decrease to 21 g/day for women and 30 g/day for men. Most people consume only about 15 g/day — roughly half of what's recommended. Use our Macronutrient Calculator to plan your overall daily nutrition alongside fiber goals.
What is the difference between soluble and insoluble fiber?
Soluble fiber dissolves in water and forms a gel-like substance — it helps lower cholesterol and regulate blood sugar. Sources include oats, beans, apples, and citrus fruits. Insoluble fiber does not dissolve in water and adds bulk to stool — it helps prevent constipation. Sources include whole wheat, nuts, and many vegetables. A healthy diet should include both types.
What are the best high-fiber foods?
Legumes are among the highest fiber foods: lentils (15.6 g/cup), split peas (16.3 g/cup), and black beans (15 g/cup). Chia seeds (10 g/oz), artichokes (10.3 g), and raspberries (8 g/cup) are also excellent sources. Whole grains like bran cereal and whole wheat pasta provide 6–7 g per serving.
Can I eat too much fiber?
While fiber is essential for health, suddenly increasing intake can cause bloating, gas, and cramping. Increase fiber gradually over 2–3 weeks and drink plenty of water to help your digestive system adjust. Extremely high intakes (above 70 g/day) may interfere with mineral absorption. Track your daily calorie needs to ensure balanced nutrition.
Does cooking affect fiber content?
Cooking generally does not significantly reduce fiber content. In some cases, cooking can make fiber more accessible by breaking down cell walls. However, peeling fruits and vegetables removes fiber-rich skin. For maximum fiber, eat produce with the skin on when possible and choose whole grains over refined.
Is my data safe?
Yes. All calculations happen entirely in your browser. No food data, health information, or personal details are sent to any server.

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