Daily Fibre Intake Calculator
Instantly estimate your recommended daily fibre intake based on age, gender, and calorie needs. Free, accurate tool for better digestive health.
Calculate Your Daily Fibre Target
Enter your details below to see your personalised daily fibre goal, blending standard UK NHS guidelines with calorie-adjusted recommendations for optimal digestive health.
Fibre Calculator
Enter your profile and dietary details
Years (15-100)
kcal per day (avg: 2000)
grams per day (optional)
Your Fibre Target
Based on your profile and dietary inputs
High-Fibre Foods Reference Chart
Easy ways to bridge your fibre gap. Incorporate these nutrient-dense foods into your daily meals to effortlessly reach your target.
| Food Item | Serving Size | Fibre Content | Fibre Type |
|---|---|---|---|
| Chia Seeds | 1 oz (28g) | 9.8g | Soluble & Insoluble |
| Lentils (cooked) | 1 cup (198g) | 15.6g | Soluble & Insoluble |
| Raspberries | 1 cup (123g) | 8.0g | Soluble |
| Avocado | 1 medium (150g) | 10.0g | Soluble & Insoluble |
| Broccoli (cooked) | 1 cup (156g) | 5.1g | Insoluble |
| Apple (with skin) | 1 medium (182g) | 4.4g | Soluble (Pectin) |
| Oats (dry) | 1/2 cup (40g) | 4.0g | Soluble (Beta-glucan) |
| Almonds | 1 oz (28g) | 3.5g | Insoluble |
Dietary Fibre FAQ
Everything you need to know about daily fibre requirements, sources, and digestive health.
According to the UK NHS, adults should aim for at least 30g of fibre per day. However, a more personalised target is 14g of fibre for every 1,000 calories consumed. This calculator blends both approaches to give you an accurate, individualised goal.
Excellent sources of dietary fibre include legumes (lentils, chickpeas, black beans), whole grains (oats, quinoa, whole wheat), fruits (raspberries, apples with skin, pears), vegetables (broccoli, Brussels sprouts, carrots), and seeds (chia seeds, flaxseeds).
Yes, consuming excessive fibre (typically over 70g per day) can lead to digestive discomfort, including bloating, gas, and constipation. It is best to increase your fibre intake gradually and drink plenty of water to help it move through your digestive system.
Yes, high-fibre foods tend to be more filling and take longer to digest, which can help you feel full for longer and reduce overall calorie intake. Soluble fibre, in particular, can help regulate blood sugar levels and reduce appetite.