Fiber Intake Calculator
How much fiber should you eat per day? Enter your age and sex to find your recommended daily fiber intake, with options for children, pregnancy and breastfeeding. Add your daily calories for an extra calorie-based estimate.
What is dietary fiber?
Dietary fiber is the part of plant foods that your body cannot fully digest. Instead of being broken down and absorbed like other carbohydrates, it passes through your digestive system, where it helps keep your gut healthy. Fiber is found only in plant foods such as whole grains, lentils, beans, vegetables, fruits, nuts and seeds. Meat, fish, eggs and dairy contain no fiber.
How much fiber do you need per day?
These are the daily Adequate Intake values from the US National Academies, widely used around the world:
| Group | Fiber per day |
|---|---|
| Children 1–3 years | 19 g |
| Children 4–8 years | 25 g |
| Boys 9–13 years | 31 g |
| Girls 9–18 years | 26 g |
| Boys 14–18 years | 38 g |
| Men 19–50 years | 38 g |
| Men 51+ years | 30 g |
| Women 19–50 years | 25 g |
| Women 51+ years | 21 g |
| Pregnancy | 28 g |
| Breastfeeding | 29 g |
These values are based on eating 14 g of fiber for every 1,000 calories. Other health bodies give similar advice: the UK recommends 30 g a day for adults, and the World Health Organization suggests at least 25 g.
Soluble vs insoluble fiber
Soluble fiber dissolves in water to form a gel. It helps lower cholesterol and slows the rise in blood sugar after meals. Good sources include oats, barley, lentils, chickpeas, apples, citrus fruits and psyllium husk (isabgol).
Insoluble fiber does not dissolve. It adds bulk to stool and helps food move through your gut, which prevents constipation. Good sources include whole wheat flour (atta), bran, nuts, and the skins of vegetables and fruits.
Most plant foods contain a mix of both, so eating a variety is the easiest way to get enough of each.
High-fiber foods
These approximate values can help you plan your meals:
| Food | Portion | Fiber |
|---|---|---|
| Lentils (daal), cooked | 1 cup | about 15 g |
| Kidney beans (rajma), cooked | 1 cup | about 13 g |
| Chickpeas (chana), cooked | 1 cup | about 12 g |
| Green peas (matar), cooked | 1 cup | about 9 g |
| Pear, with skin | 1 medium | about 5.5 g |
| Apple, with skin | 1 medium | about 4.5 g |
| Spinach (palak), cooked | 1 cup | about 4 g |
| Oats, cooked | 1 cup | about 4 g |
| Chia seeds | 1 tablespoon | about 4 g |
| Almonds | about 23 nuts (28 g) | about 3.5 g |
| Brown rice, cooked | 1 cup | about 3.5 g |
| Banana | 1 medium | about 3 g |
| Guava (amrood) | 1 small | about 3 g |
| Whole wheat roti | 1 medium | 2 – 3 g |
| White rice, cooked | 1 cup | under 1 g |
Pulses such as daal, chana and rajma are some of the richest and cheapest sources of fiber, which makes a traditional home-cooked diet an excellent base for good fiber intake.
Health benefits of fiber
Eating enough fiber is linked to a lower risk of heart disease, stroke, type 2 diabetes and bowel cancer. Fiber keeps you regular and helps prevent constipation and piles. It also keeps you feeling full for longer, which can help with weight control, and it feeds the healthy bacteria in your gut. Pair this calculator with our Calorie Calculator and Macro Calculator to plan a balanced diet.
Easy ways to eat more fiber
Choose whole wheat atta over maida and brown rice over white rice some of the time. Add a portion of daal, chana or rajma to at least one meal a day. Eat fruits with their skin, and snack on fruit, nuts or roasted chana instead of biscuits. Add vegetables to every meal, and try a spoon of chia seeds or isabgol if your doctor agrees. Increase slowly and drink more water as you do; our Water Intake Calculator shows how much you need.
Can you eat too much fiber?
Eating a lot more fiber suddenly can cause bloating, gas, cramps and either constipation or loose stools, especially if you do not drink enough water. Very high intakes, well above 50–70 g a day, may also reduce how well some minerals are absorbed. For most people, getting close to the recommended amount from food is safe and healthy.
Frequently Asked Questions
How much fiber should I eat per day?
Most adult women need about 21–25 g of fiber a day and most adult men about 30–38 g, depending on age. Needs are higher during pregnancy (28 g) and breastfeeding (29 g).
What foods are highest in fiber?
Pulses such as lentils, kidney beans and chickpeas are among the richest sources, with 12–15 g per cooked cup. Whole grains, vegetables, fruits with skin, nuts and seeds are also good sources.
Does fiber help with weight loss?
Yes, it can. High-fiber foods are filling and usually lower in calories, which helps you eat less without feeling hungry. Fiber also slows digestion and keeps blood sugar more stable.
Is it better to get fiber from food or supplements?
Food is best, because high-fiber foods also provide vitamins, minerals and other helpful nutrients. Supplements such as psyllium husk can help if you struggle to eat enough, but they should add to a healthy diet, not replace it.
How much fiber do children need?
Children aged 1–3 need about 19 g a day and children aged 4–8 about 25 g. Older children need 26–38 g depending on age and sex.