Daily Fiber Intake Calculator

Find out exactly how much dietary fiber you need per day — based on your age and sex, using Institute of Medicine Dietary Reference Intakes.

If entered, we'll also show your calorie-based fiber target (14g per 1,000 kcal). Leave blank to use IOM age/sex DRI only.
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g/day
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IOM DRI
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Calorie-Based
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Soluble (~25%)
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Insoluble (~75%)

Here’s what your result means

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Medical Disclaimer: This tool provides general educational estimates. Always consult your prescribing physician or healthcare provider before making medication changes or interpreting results from population-based models.

Frequently Asked Questions

Men under 50: 38g/day. Women under 50: 25g/day. Over 50: 30g (men), 21g (women). Most Americans get only ~16g.

No established upper limit from food, but increasing too fast causes bloating, gas, and cramps. Add 5g per week and drink more water.

Both are essential. Soluble (oats, beans) lowers cholesterol. Insoluble (wheat bran, vegetables) prevents constipation. Aim for ~25%/75% ratio.

Yes. A 2019 trial found increasing fiber to 30g/day produced significant weight loss without calorie counting.

Yes, but whole-food sources are preferred for the additional vitamins, minerals, and phytonutrients.

Sources

  1. IOM. Dietary Reference Intakes for Energy, Carbohydrate, Fiber, Fat, etc. National Academies Press. 2005. PubMed Link
  2. Threapleton DE et al. Dietary fibre and cardiovascular disease risk. BMJ. 2013. PubMed Link
  3. Schulze MB et al. Fiber and type 2 diabetes. Arch Intern Med. 2007. PubMed Link
  4. USDA FoodData Central. U.S. Department of Agriculture. PubMed Link

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Fiber and weight loss Soluble vs insoluble Fiber supplements Too much fiber?