Daily Fiber Intake Calculator
Find your recommended daily fiber intake based on age and gender, and calculate your fiber deficit.
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Fiber Recommendation
Recommended Daily Fiber Intake varies by age and gender:
| Age Group | Men | Women |
|---|---|---|
| 19–30 | 38 g | 25 g |
| 31–50 | 38 g | 25 g |
| 51–70 | 30 g | 21 g |
| 71+ | 30 g | 21 g |
Average American intake: Only about 15 g/day — roughly half of what is recommended.
Benefits of adequate fiber:
- Promotes digestive regularity
- Helps control blood sugar levels
- Lowers cholesterol
- Aids in weight management (increases satiety)
High-fiber foods:
- Lentils (1 cup cooked): 15.6 g
- Black beans (1 cup): 15 g
- Avocado (1 medium): 10 g
- Oats (1 cup cooked): 4 g
- Broccoli (1 cup): 5.1 g
Tip: Increase fiber gradually and drink plenty of water to avoid digestive discomfort.