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

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Understand the Measurements for Calculating Diet Fiber

Check out the list of high fiber foods and 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
  
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• Common Fiber rich diet includes cereals, nuts, fruits and vegetables. (1^✔ ✔Trusted Source
  Dietary fibre in foods: a review
  
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• High fiber diet can reduce constipation, risk of heart disease, stroke, diabetes, and certain cancers. (2^✔ ✔Trusted Source
  The Health Benefits of Dietary Fibre
  
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  Dietary fibre in Europe: current state of knowledge on definitions, sources, recommendations, intakes and relationships to health
  
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  Effects of Dietary Fiber and Its Components on Metabolic Health
  
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• 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
  
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• 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
  
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• Fiber rich diet also lowers cholesterol and blood pressure levels. (8^✔ ✔Trusted Source
  Dietary Fiber, Atherosclerosis, and Cardiovascular Disease
  
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  High Fiber Diet
  
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• 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
  
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  Effects of Dietary Fiber and Its Components on Metabolic Health
  
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• Fiber acts as a laxative and reduces diverticular disease. (5^✔ ✔Trusted Source
  Effect of dietary fiber on constipation: A meta analysis
  
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• 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
  
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• 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
  
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• 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
  
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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
   
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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?
   
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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
   
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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
   
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