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Almost nobody eats enough fiber, but “enough” isn’t the same number for everyone. Six questions, twenty seconds, and you’ll know yours.
Your details
Where you are now
your target is 30 g a day
Your gap: 13 g a day
Build up slowly. Add about 3–5 grams every few days rather than jumping straight to your number, and drink more water as you go. Going too fast is the most common reason people quit.
Check with your doctor first if you have IBS, IBD, a history of bowel obstruction, or you’re recovering from abdominal surgery. More fiber isn’t the right move for everyone.
Your first step: not the whole jump
Pick any one of these. That’s the whole step.
Take it with you
The step above is day one. The 7-Day Fiber Focus is a printable three-page plan that walks you the rest of the way: the ramp, what to add at each meal, swaps if you’d rather not eat more, and a tracker for the week. Free, and yours to print.
The recommended fiber intake isn’t a flat number. The Dietary Reference Intake is 14 grams of fiber for every 1,000 calories you eat, so people who need more food need more fiber.
Your answers estimate your daily energy needs using the Mifflin-St Jeor equation, adjusted for activity. That estimate is used to work out your fiber number, and then it’s set aside. This is a fiber tool, not a calorie tool, so we don’t show it.
Food values are from USDA FoodData Central, rounded to realistic household servings. Expect them to vary by roughly 15% depending on variety, ripeness, and how something is cooked.
The energy estimate carries about a 10% margin either way, so treat your number as a target to aim at rather than a precise prescription. The “where you are now” figure comes from a single question: it’s an estimate, not a food log.
Targets here are floored at 25 grams, the recommended intake for adult women, and capped at 50. Fiber needs are higher during pregnancy (28 g) and while breastfeeding (29 g). Children and teenagers have separate recommendations this tool doesn’t cover.
Nothing here is medical advice or a diagnosis. If you have a digestive condition, your doctor or dietitian’s guidance beats a calculator.
Fiber isn’t a moral test, and there are no bad foods on this list. It’s just a nutrient almost everyone is short on, and the gap closes one small step at a time.
When the week is done, pick the next small step.