Fiber Calculator: Discover Your Daily Fiber Needs

Do you know your daily fiber intake requirement for your age and gender? Fiber Calculator is a powerful interactive tool that is designed to help you optimize your daily dietary fiber intake for improved health and well-being.Fiber plays a crucial role in supporting digestion, maintaining a healthy weight, and reducing the risk of chronic diseases. For example, men and women aged between 19-50 years of age should consume 38 grams/day and 25 grams fiber daily respectively in their diet as per the daily recommended intake (RDA). The fiber in the diet is the non-digestible forms of carbohydrates and lignin that originate from plant-based food. (1^✔)

Understand the Measurements for Calculating Diet Fiber

Check out the list of high fiber foods and plan a healthy diet

Dietary Fiber Facts

• The non-digestible plant carbohydrates come from the plant cell walls and inter-cellular structural fibers that help give the cells a three-dimensional property. (2^✔).
• Common Fiber rich diet includes cereals, nuts, fruits and vegetables. (1^✔)
• High fiber diet can reduce constipation, risk of heart disease, stroke, diabetes, and certain cancers. (2^✔)(3^✔)(4^✔)
• Low fibre diet can be responsible for chronic constipation. Constipation is a health problem and almost 20% of the world's population suffers from it. (5^✔)
• Ingestion of fiber can keep a check on our blood sugar by regulating its absorption and helps with satiety. Overall it reduces our hunger. (6^✔)
• Consumption of dietary fibers during pregnancy has some beneficial effects, as it prevents constipation, lowers the risk of gestational glucose intolerance, and it also helps in maintaining microbial diversity in the colon. (7^✔)
• Fiber rich diet also lowers cholesterol and blood pressure levels. (8^✔)(9^✔)
• Inclusion of fiber promotes weight loss in obese individuals. Dietary fiber promotes satiety in individuals, so that they might feel fuller for longer periods of time, and also aids in weight loss. (10^✔)(11^✔)
• Fiber acts as a laxative and reduces diverticular disease. (5^✔)
• According to some research, it has been proven that the intake of dietary fiber helps treat constipation. (12^✔)
• Dietary fibers can be Soluble or insoluble. Cellulose, hemicellulose and lignin- are not soluble in water whereas pectin, gums and mucilage become gummy in water and are soluble. (1^✔)
• There are synthetically manufactured fibers that are non-digestible carbohydrates like resistant starch. These can be added as fiber to the diet. However, to classify as fiber that are synthesized in the lab, they have to demonstrate some health benefits. (13^✔)

FAQs on Dietary Fiber

1. What are the benefits of dietary fiber?
   Fiber is a type of food that can be hard to digest. This can help to make your poo bigger and keep your digestive system healthy. It's also important for other body functions, like lowering blood cholesterol, keeping your weight under control, stabilizing glucose levels if you have diabetes, and reducing your risk of other conditions like heart disease and some cancers. So, make sure to eat plenty of fiber every day! (14^✔)
   
   
2. How to pass bowel movements when you are constipated?
   To keep your digestive system running smoothly and help with constipation, make sure to include plenty of fiber in your diet. Fresh fruits and vegetables, either cooked or raw, whole-grain cereals and bread, as well as water are all good sources of fiber. If you find that you have a difficult time reaching a bowel movement on a regular basis, consider using over-the-counter laxatives like fiber supplements or stool softeners from your doctor or other health care provider. (15^✔)
   
   
3. How much fiber should you eat per day to lose weight?
   Eating between 20 and 35 grams of fiber each day is suggested by these experts for healthy individuals. This amount will help keep you feeling full and satisfied, helping to prevent weight gain. (1^✔)
   
   
4. What are the sources of soluble fiber?
   Soluble fiber is an important part of a healthy diet, found in oats, barley, nuts, seeds, beans, lentils, peas and some fruits and vegetables. Psyllium is a commonly available fiber supplement that also contains soluble fiber. (16^✔)