Fiber calculator
How much fiber do I need?
Most adults fall well short of the recommended daily fiber intake. Enter a few details to see your target, based on the Institute of Medicine Adequate Intake values for total dietary fiber.
Your daily fiber target
25 g / day
Based on the Adequate Intake for total dietary fiber for a 35-year-old female.
How the recommendation works
The Adequate Intake for fiber is built on the observation that about 14 grams of fiber per 1,000 calories supports heart and digestive health. That translates into roughly 25 g/day for adult women and 38 g/day for adult men under 50, with slightly lower targets after 50 as calorie needs fall.
Increase fiber gradually and drink plenty of water — a sudden jump can cause bloating. Mix soluble and insoluble sources across legumes, vegetables, fruit, whole grains, nuts, and seeds.