Daily Fiber Calculator
Calculate your recommended daily fiber intake and get personalized recommendations
Recommended Daily Fiber42g
Based on your age, gender, and activity level
Fiber Sources
Black Beans
1 cup = 15g fiber
Need 2.8 servings for daily goal
Lentils
1 cup = 15.6g fiber
Need 2.7 servings for daily goal
Avocado
1 medium = 13.5g fiber
Need 3.1 servings for daily goal
Raspberries
1 cup = 8g fiber
Need 5.2 servings for daily goal
Pear
1 medium = 5.5g fiber
Need 7.6 servings for daily goal
Oatmeal
1 cup cooked = 4g fiber
Need 10.5 servings for daily goal
Almonds
1 oz (23 nuts) = 3.5g fiber
Need 11.9 servings for daily goal
Broccoli
1 cup cooked = 5.1g fiber
Need 8.2 servings for daily goal
Fiber Types
Soluble Fiber17g (40%)
Insoluble Fiber25g (60%)
Recommendations
Water Intake
Increase water intake as you increase fiber consumption
Gradual Increase
Add fiber gradually to prevent digestive discomfort
Timing
Spread fiber intake throughout the day rather than all at once
Food Sources
Include a variety of fruits and vegetables