Fiber Intake Calculator
Macros & NutritionCalculate your recommended daily fiber intake for digestive health
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Fiber Intake Calculator
Calculate your optimal daily fiber needs for digestive health
28
g/day
Recommended Daily Fiber Intake
Fiber Type Breakdown
9g
Soluble Fiber
Helps lower cholesterol & blood sugar
19g
Insoluble Fiber
Promotes digestive regularity
Sample Day to Hit Your Target
0g
28g
🌅 Breakfast
Oatmeal + berries (~8g)
☀️ Lunch
Salad + beans (~10g)
🌙 Dinner
Veggies + whole grain (~10g)
Top Fiber Sources
Grains & Legumes
- Lentils (1 cup)15.6g
- Black beans (1 cup)15g
- Oatmeal (1 cup)4g
- Quinoa (1 cup)5g
Fruits & Vegetables
- Avocado (1 whole)10g
- Raspberries (1 cup)8g
- Broccoli (1 cup)5g
- Apple with skin4.4g
Nuts & Seeds
- Chia seeds (2 tbsp)10g
- Almonds (1 oz)3.5g
- Flaxseeds (2 tbsp)4g
- Pistachios (1 oz)3g
Supplements
- Psyllium husk (1 tbsp)5g
- Acacia fiber (1 tbsp)6g
- Wheat bran (1/4 cup)6g
- Inulin (1 tbsp)5g
Tip: Increase fiber intake gradually (5g per week) to avoid digestive discomfort.
Always drink plenty of water (8+ glasses daily) when increasing fiber intake. If you have
digestive conditions like IBS, consult a healthcare provider before significantly increasing fiber.
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Fiber Calculator
Determine optimal fiber for gut health.