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Fiber Calculator: Discover Your Daily Fiber Needs


Do you know your daily fiber intake requirement for your age and gender?
Fiber Calculator is a powerful interactive tool that is designed to help you optimize your daily dietary fiber intake for improved health and well-being.
Fiber plays a crucial role in supporting digestion, maintaining a healthy weight, and reducing the risk of chronic diseases. For example, men and women aged between 19-50 years of age should consume 38 grams/day and 25 grams fiber daily respectively in their diet as per the daily recommended intake (RDA). The fiber in the diet is the non-digestible forms of carbohydrates and lignin that originate from plant-based food. (1 Trusted Source
Dietary fibre in foods: a review

Go to source
)

Understand the Measurements for Calculating Diet Fiber

  • 1 cup (vegetables) = 100 grams of cooked vegetables
  • 1 cup (apple) = 1 medium-sized apple
  • 1 cup (grapes)= 32 grapes
  • 1 slice (fruits) = 1 wedge of 1 inch thick (1/16 th of a fruit)
Fractional quantities can be entered as decimal numbers,
  • 1/2 Cup = 0.5
  • 1/4 Cup = 0.25

Steps To Calculate the Fiber in Your Diet:

  1. Select the food item and enter the quantity in terms of the given measure
  2. Click the 'Add' button to add the food items to your list
  3. Click the 'Submit' button to find your fiber intake

Fiber Calculator
Gender Male Female
Age Years
Select the type of food
Fruits
Nuts / Dry Fruits
Vegetables
Cereals
Pulses and Legumes
Bread/ Chapathi/ Roti
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Check out the list ofhigh fiber foodsand plan a healthy diet

Dietary Fiber Facts

  • The non-digestible plant carbohydrates come from the plant cell walls and inter-cellular structural fibers that help give the cells a three-dimensional property. (2 Trusted Source
    The Health Benefits of Dietary Fibre

    Go to source
    ).
  • Common Fiber rich diet includes cereals, nuts, fruits and vegetables. (1 Trusted Source
    Dietary fibre in foods: a review

    Go to source
    )
  • High fiber dietcan reduceconstipation, risk of heart disease, stroke, diabetes, and certain cancers. (2 Trusted Source
    The Health Benefits of Dietary Fibre

    Go to source
    )(3 Trusted Source
    Dietary fibre in Europe: current state of knowledge on definitions, sources, recommendations, intakes and relationships to health

    Go to source
    )(4 Trusted Source
    Effects of Dietary Fiber and Its Components on Metabolic Health

    Go to source
    )
  • Low fibre diet can be responsible for chronic constipation. Constipation is a health problem and almost 20% of the world's population suffers from it. (5 Trusted Source
    Effect of dietary fiber on constipation: A meta analysis

    Go to source
    )
  • Ingestion of fiber can keep a check on our blood sugar by regulating its absorption and helps with satiety. Overall it reduces our hunger. (6 Trusted Source
    Fiber

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    )
  • Consumption of dietary fibers during pregnancy has some beneficial effects, as it prevents constipation, lowers the risk of gestational glucose intolerance, and it also helps in maintaining microbial diversity in the colon. (7 Trusted Source
    Maternal High-Fiber Diet Protects Offspring against Type 2 Diabetes

    Go to source
    )
  • Fiber rich diet also lowers cholesterol and blood pressure levels. (8 Trusted Source
    Dietary Fiber, Atherosclerosis, and Cardiovascular Disease

    Go to source
    )(9 Trusted Source
    High Fiber Diet

    Go to source
    )
  • Inclusion of fiber promotes weight loss in obese individuals. Dietary fiber promotes satiety in individuals, so that they might feel fuller for longer periods of time, and also aids in weight loss. (10 Trusted Source
    Effect of Fibre Supplementation on Body Weight and Composition, Frequency of Eating and Dietary Choice in Overweight Individuals Nutrients 2017, 9, 14

    Go to source
    )(11 Trusted Source
    Effects of Dietary Fiber and Its Components on Metabolic Health

    Go to source
    )
  • Fiber acts as a laxative and reduces diverticular disease. (5 Trusted Source
    Effect of dietary fiber on constipation: A meta analysis

    Go to source
    )
  • According to some research, it has been proven that the intake of dietary fiber helps treat constipation. (12 Trusted Source
    Review of the Treatment Options for Chronic Constipation

    Go to source
    )
  • Dietary fibers can be Soluble or insoluble. Cellulose, hemicellulose and lignin- are not soluble in water whereas pectin, gums and mucilage become gummy in water and are soluble. (1 Trusted Source
    Dietary fibre in foods: a review

    Go to source
    )
  • There are synthetically manufactured fibers that are non-digestible carbohydrates like resistant starch. These can be added as fiber to the diet. However, to classify as fiber that are synthesized in the lab, they have to demonstrate some health benefits. (13 Trusted Source
    Dietary Fiber Future Directions: Integrating New Definitions and Findings to Inform Nutrition Research and Communication

    Go to source
    )

FAQs on Dietary Fiber

  1. What are the benefits of dietary fiber?
    Fiber is a type of food that can be hard to digest. This can help to make your poo bigger and keep your digestive system healthy. It's also important for other body functions, like lowering blood cholesterol, keeping your weight under control, stabilizing glucose levels if you have diabetes, and reducing your risk of other conditions like heart disease and some cancers. So, make sure to eat plenty of fiber every day! (14 Trusted Source
    Health benefits of dietary fibre

    Go to source
    )

  2. How to pass bowel movements when you are constipated?
    To keep your digestive system running smoothly and help with constipation, make sure to include plenty of fiber in your diet. Fresh fruits and vegetables, either cooked or raw, whole-grain cereals and bread, as well as water are all good sources of fiber. If you find that you have a difficult time reaching a bowel movement on a regular basis, consider using over-the-counter laxatives like fiber supplements or stool softeners from your doctor or other health care provider. (15 Trusted Source
    Concerned About Constipation?

    Go to source
    )

  3. How much fiber should you eat per day to lose weight?
    Eating between 20 and 35 grams of fiber each day is suggested by these experts for healthy individuals. This amount will help keep you feeling full and satisfied, helping to prevent weight gain. (1 Trusted Source
    Dietary fibre in foods: a review

    Go to source
    )

  4. What are the sources of soluble fiber?
    Soluble fiber is an important part of a healthy diet, found in oats, barley, nuts, seeds, beans, lentils, peas and some fruits and vegetables. Psyllium is a commonly available fiber supplement that also contains soluble fiber. (16 Trusted Source
    Soluble vs. insoluble fiber

    Go to source
    )

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  • 1. Dietary fibre in foods: a review
    (https://www.ncbi.nlm.nih.gov/pmc/articles/PMC3614039/#:~:text=Dietary%20fibre%20is%20that%20part,a%20non%2Dcarbohydrate%20component%20lignin.)
  • 2. The Health Benefits of Dietary Fibre
    (https://www.ncbi.nlm.nih.gov/pmc/articles/PMC7589116/ )
  • 3. Dietary fibre in Europe: current state of knowledge on definitions, sources, recommendations, intakes and relationships to health
    (https://www.cambridge.org/core/journals/nutrition-research-reviews/article/dietary-fibre-in-europe-current-state-of-knowledge-on-definitions-sources-recommendations-intakes-and-relationships-to-health/B263D1D7B3440DC9D6F68E23C2B4212F)
  • 4. Effects of Dietary Fiber and Its Components on Metabolic Health
    (https://www.ncbi.nlm.nih.gov/pmc/articles/PMC6566984/)
  • 5. Effect of dietary fiber on constipation: A meta analysis
    (https://www.ncbi.nlm.nih.gov/pmc/articles/PMC3544045/)
  • 6. Fiber
    (https://www.hsph.harvard.edu/nutritionsource/carbohydrates/fiber/)
  • 7. Maternal High-Fiber Diet Protects Offspring against Type 2 Diabetes
    (https://www.ncbi.nlm.nih.gov/pmc/articles/PMC7823372/)
  • 8. Dietary Fiber, Atherosclerosis, and Cardiovascular Disease
    (https://www.ncbi.nlm.nih.gov/pmc/articles/PMC6566984/)
  • 9. High Fiber Diet
    (https://www.ncbi.nlm.nih.gov/books/NBK559033/#)
  • 10. Effect of Fibre Supplementation on Body Weight and Composition, Frequency of Eating and Dietary Choice in Overweight Individuals Nutrients 2017, 9, 14
    (https://www.ncbi.nlm.nih.gov/pmc/articles/PMC5409748/)
  • 11. Effects of Dietary Fiber and Its Components on Metabolic Health
    (https://www.ncbi.nlm.nih.gov/pmc/articles/PMC3257631/)
  • 12. Review of the Treatment Options for Chronic Constipation
    (https://www.ncbi.nlm.nih.gov/pmc/articles/PMC1994829/)
  • 13. Dietary Fiber Future Directions: Integrating New Definitions and Findings to Inform Nutrition Research and Communication
    (https://www.ncbi.nlm.nih.gov/pmc/articles/PMC3648743/)
  • 14. Health benefits of dietary fibre
    (https://www.betterhealth.vic.gov.au/health/healthyliving/fibre-in-food#health-benefits-of-dietary-fibre)
  • 15. Concerned About Constipation?
    (https://www.nia.nih.gov/health/concerned-about-constipation)
  • 16. Soluble vs. insoluble fiber
    (https://medlineplus.gov/ency/article/002136.htm)
  • 17. "Dietary fibre": moving beyond the "soluble/insoluble" classification for monogastric nutrition, with an emphasis on humans and pigs
    (https://www.ncbi.nlm.nih.gov/pmc/articles/PMC6537190/)
  • 18. On defining dietary fibre
    (https://www.cambridge.org/core/journals/proceedings-of-the-nutrition-society/article/on-defining-dietary-fibre/67177B38FC870323404F903950E23A1E)
  • 19. Nutritional and Physicochemical Characteristics of Dietary Fiber Enriched Pasta
    (https://pubs.acs.org/doi/10.1021/jf0106953)
  • 20. Clinical investigation • Braz J Med Biol Res 34 (9) • Sept 2001 • https://doi.org/10.1590/S0100-879X2001000900007 COPY Dietary fiber intake, stool frequency and colonic transit time in chronic functional constipation in children
    (https://www.scielo.br/j/bjmbr/a/gsz9Bm5FkB4s6DkMcyvRgkQ/?lang=en#)
  • 21. Dietary fiber intake by American preschoolers is associated with more nutrient-dense diets
    (https://www.jandonline.org/article/S0002-8223(04)01711-0/fulltext)
  • 22. What Do We Know about Dietary Fiber Intake in Children and Health? The Effects of Fiber Intake on Constipation, Obesity, and Diabetes in Children
    (https://www.ncbi.nlm.nih.gov/pmc/articles/PMC3262613/#:~:text=The%20authors%20concluded%20that%20treatment,general%20gastrointestinal%20health%2C%20including%20laxation.)

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Recommended Readings on Dietary Fiber

Benefits of Dietary Fibre
Eating 5 servings of fruits and vegetables a day takes care of the fiber your system needs to a large extent.
High-fiber Diet may Help Treat Type 2 Diabetes
A diet rich in fiber promotes the growth of specific bacteria in the gut that can control blood glucose levels and thereby help treat and manage type 2 diabetes.
Dietary Fiber Intake may Prevent Colorectal Cancer
Reduce the risk of colorectal cancer by increasing intake of dietary fiber from legumes, especially lupin kernel fiber.
Eat More Dietary Fiber to Reduce Inflammation!
Cereal fiber is associated with a lower risk of inflammation and cardiovascular disease.
Fiber Up Your Meals
A high fiber diet and good water intake are essential for a stress free body. High-fiber foods prevent overeating and is also the key to maintaining a healthy weight.

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