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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.

Công thức

Daily fiber recommendation: 25–35 grams (increases with age differently for men/women); Soluble fiber 10–15 g; Insoluble 15–20 g

Age: Age in years (Integer)
Sex: Biological sex (Male or Female)
FiberTarget: Daily fiber goal (Grams)

Hướng dẫn từng bước

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

Ví dụ có lời giải

đầu vào

35-yr-old man, 2,500 kcal/day

Kết quả

Target 38g/day; by calorie rule: 35g/day

Câu hỏi thường gặp

Why is fiber important?

Digestive health (prevents constipation), blood sugar control (slows glucose absorption), cholesterol reduction, gut microbiome health. Lower fiber = higher disease risk.

Should I take fiber supplements?

Food sources better (whole grains, vegetables, fruits, legumes). Supplements help if intake < 15 g/day. Start low (5 g); increase gradually to avoid bloating. Drink water (fiber needs hydration).

Can too much fiber be harmful?

> 50–60 g/day may cause bloating, gas, cramping. Abrupt increase (< 1 week to high levels) = GI distress. Increase gradually (2 g/week). Medical conditions (IBS, IBD) may need individualization.

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