Fiber Intake Calculator
Get your daily fiber target from calories eaten.
Daily fiber target
31 g
14 g per 1,000 kcal
US average intake
~16 g (half the target)
One serving each of beans, oats, apple, broccoli
≈ 20 g
The most under-eaten nutrient
The guideline is 14 grams per 1,000 calories — about 25 g for women and 34 g for men — yet the average American eats barely half that. Fiber feeds the gut microbiome, slows glucose absorption, lowers LDL, and is the strongest dietary predictor of colon health.
Getting there without supplements
Beans are the density champions (15 g per cooked cup); whole grains, berries, pears, and cruciferous vegetables fill the rest. Ramp up gradually with water — jumping from 15 g to 35 g overnight is how fiber gets its bloated reputation.
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