Fiber Intake Calculator: How Much Fibre Per Day
Enter your daily calories, and optionally how much fibre you eat now, to see your target and the gap.
- Nothing you type is stored
- Free
- No signup
Fibre per day
28g/day
- 14 g per 1,000 kcal
- 28 g
- WHO minimum
- 25 g
An estimate for general information, not medical advice.
Raise fibre slowly and drink enough water.
How to use
- Enter your daily calories.
- Optionally enter your current fibre in grams.
- Read your daily target and the gap.
Good to know
Target = the higher of 14 g per 1,000 kcal (US National Academies adequate intake, 2005) and 25 g a day, the minimum WHO recommends for adults from naturally occurring fibre (WHO carbohydrate guideline, 2023).
Indian sources rich in fibre: whole dals and chana with skin, rajma, whole wheat atta, millets (jowar, bajra, ragi), oats, vegetables like methi, beans and bhindi, fruits like guava and pear with skin, and seeds like flax.
Raise fibre slowly over 2–3 weeks and drink enough water to avoid bloating. People with bowel conditions or on fluid limits should follow their doctor.
Questions
How much fibre should I eat a day?
At least 25 g; on 2,000 kcal about 28 g.
How do I get 30 g of fibre in an Indian diet?
For example: 2 multigrain or millet rotis, a bowl of whole dal or rajma, a cup of cooked vegetables, a guava and a spoon of flaxseed.
Can too much fibre be a problem?
Adding a lot suddenly can cause gas and bloating. Increase slowly with water.
Do fibre supplements work as well as food?
Food gives other nutrients too. Supplements like isabgol can help some people, but food first.
Is my data stored?
No. Everything is calculated on your device.