Daily Fiber Intake Calculator
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Dietary fibre promotes gut health, reduces cholesterol, and lowers type 2 diabetes risk. Most adults eat only half the recommended 25–38g per day.
- 1Men under 50: 38g/day; Women: 25g/day
- 2Or 14g per 1,000 kcal as an alternative rule
- 3Increase gradually with plenty of water
- 4Both soluble and insoluble fibre are important
35-yr-old man, 2,500 kcal/day=Target 38g/day; by calorie rule: 35g/day
| Food | Serving | Fibre |
|---|---|---|
| Lentils (cooked) | 1 cup | 15.6g |
| Oats (dry) | 1 cup | 16.5g |
| Avocado | 1 medium | 10.0g |
| Broccoli | 1 cup | 5.1g |
| Apple (with skin) | 1 medium | 4.4g |
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