Fiber Calculator
Your Details
g/day
Fiber is essential for digestive health, heart health, and maintaining a healthy weight. Most people don't get enough.
Recommended
38g
per day
Current
15g
per day
Status
Need more
39% of goal
You need 23g more fiber daily
Your Progress
39%
0g38g (goal)
High-Fiber Foods
Oatmeal (1 cup)
4g
fiber
Apple (with skin)
4.4g
fiber
Banana
3.1g
fiber
Brown Rice (1 cup)
3.5g
fiber
Lentils (1 cup)
15.6g
fiber
Black beans (1 cup)
15g
fiber
Chia seeds (2 tbsp)
10g
fiber
Broccoli (1 cup)
5.1g
fiber
Carrots (1 cup)
3.6g
fiber
Whole wheat bread (2 slices)
6g
fiber
Benefits of Fiber
• Improves digestive health
• Helps maintain healthy cholesterol
• Supports blood sugar control
• Aids in weight management
Tips to Increase Fiber
• Choose whole grains over refined
• Eat fruits and vegetables with skin
• Add legumes to meals
• Increase gradually to avoid discomfort