About Fiber

Fiber Calculator

The National Fiber Council recommends an average of 32 grams of fiber per day for a healthy body. To calculate how much fiber you need based on your age and gender, and receive a customized meal plan just for you, click on the fiber calculator below.

Tip: Remember to increase your fiber intake gradually. Consuming too much, too soon, can cause a bloated feeling and minor abdominal cramps. Also remember to drink at least eight to 10 glasses of water a day. Fiber absorbs water, so itís important to increase your water consumption with your fiber intake.

Calculate Your Fiber

How much fiber should you get every day?

Gender: Male Female



For more food and fiber ideas, visit the Healthy Eating page.


What\'s New

The NFC asked 1,000 Americans where they get their fiber, how often they work out and which item on the nutritional label is most important to them. The results may surprise you.

Click here for the NFCís latest news release.