Daily Fiber Intake Calculator
Dietary fibre keeps digestion regular, steadies blood sugar and lowers cholesterol. This tool sets a daily fibre target for you.
The Daily Fiber Intake Calculator is being built
This free calculator will appear here shortly. Meanwhile, the formula and ranges below show exactly how it works.
- Age
- Sex
- Daily calories (or use the Daily Calorie Calculator)
- Fibre target (g/day)
- Example foods to reach it
About the Daily Fiber Intake Calculator
Most people eat far less fibre than they need. Whole grains, dals, vegetables, fruits, nuts and seeds are the best sources.
Formula explained
Fibre target (g/day) ≈ 14 g × (daily calories ÷ 1,000)
That works out to roughly 25–38 g a day for most adults. Increase fibre slowly and drink more water to avoid bloating.
Frequently asked questions
What are good high-fibre Indian foods?
Whole wheat atta, millets (ragi, bajra, jowar), rajma, chana, moong, oats, guava, pear, apple with skin, and green leafy vegetables.
Can too much fibre cause problems?
Adding a lot of fibre suddenly can cause gas and bloating. Increase it over a few weeks and drink plenty of water.
Medical disclaimer: These tools give general information and estimates only. They are not a diagnosis and do not replace advice from a qualified doctor. Always talk to your doctor about your results, and seek urgent medical help in an emergency.