Fiber Calculator

Increase fiber intake gradually over 2-3 weeks to allow your digestive system to adjust and prevent bloating or discomfort

Drink at least 8-10 glasses of water daily when consuming high-fiber foods to prevent constipation and optimize fiber benefits

Start your day with a high-fiber breakfast like oatmeal topped with berries and nuts for sustained energy and satiety

Choose whole grains over refined grains - brown rice, whole wheat bread, and quinoa provide significantly more fiber

Eat fruits and vegetables with skins when possible as most fiber is concentrated in the outer layers

Include legumes (beans, lentils, chickpeas) in meals 2-3 times per week for excellent fiber and protein

Snack on nuts, seeds, or raw vegetables instead of processed snacks to boost daily fiber intake effortlessly

Read nutrition labels and aim for foods with at least 3-5 grams of fiber per serving

Add chia seeds or ground flaxseed to smoothies, yogurt, or oatmeal for an easy fiber boost

Balance soluble and insoluble fiber sources for optimal digestive health and disease prevention