Fiber Intake Calculator
Calculate your recommended daily fiber intake based on age, gender, calorie intake, and digestive health goals.
Your Details
years
Your age in years
kcal
Your daily calorie intake
g
Estimate of current daily fiber
Recommended Daily Fiber
38g
You need 23g more fiber
📊Current Intake
15g
🎯Goal Met
39%
💧Soluble Fiber
10g
🌾Insoluble Fiber
29g
To Meet Your Gap
- • 5.2 medium apples
- • 4.5 cups of broccoli
- • 2.9 cups of black beans
- • 4.2 cups of oatmeal
High Fiber Foods
| Food | Serving | Fiber (g) | Type |
|---|---|---|---|
| Black Beans | 1 cup | 15g | Both |
| Avocado | 1 medium | 10g | Soluble |
| Oatmeal | 1 cup cooked | 5.5g | Soluble |
| Broccoli | 1 cup | 5.1g | Insoluble |
| Apple | 1 medium | 4.4g | Both |