Overview
Fiber is the part of plants the body cannot fully digest; it supports digestive health and may help with fullness and heart health. Daily targets vary by age and sex, and sudden increases can cause bloating.
Formula
The target is based on age group and sex using general recommendations; it can be split across meals or estimated as 14 g per 1,000 kcal.
How it works
Enter age and sex
The target differs between groups.
Read the target
Split it across meals rather than eating it all at once.
Increase gradually
Add fiber sources over weeks and drink enough fluids.
Worked examples
Woman, age 30
The target is about 25 g/day, or about 8.3 g per meal.
Man, age 60
The target is about 30 g/day, or about 10 g per meal.
Frequently asked questions
What are the best fiber sources?
Lentils, chickpeas, beans, whole grains, vegetables, fruits, nuts and seeds.
Can fiber cause bloating?
It can when increased quickly. Start small and increase gradually with water.
Is it suitable for IBS?
Some people need a specific fiber type or temporary restriction; a professional should guide this.
Are supplements better?
Whole foods provide fiber plus other nutrients. Supplements are sometimes used but are not the first choice for everyone.
This calculator is for educational and informational purposes only and is not a substitute for professional advice.