FIBER CALCULATOR!
Are you getting enough fiber in your diet? 🥦
With our Fiber Calculator, you’ll get a better understanding of how fiber-conscious your eating habits are. 🍏
READY TO START THE TEST?(Already completed by more than 39,314 people)
What’s your fiber score? 🍎 How well are you supporting your digestion and gut health?
We’ll help you explore the best sources of fiber and guide you on how to reach the recommended daily intake of 28 grams. Plus, we’ll show you what else to focus on to keep your digestive system in top shape.
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How much fruit do you usually eat?
I don’t usually eat fruit.
I eat one or two servings of fruit per week.
I eat one or two servings of fruit every day.
How much vegetables do you usually eat?
I don't usually eat vegetables.
I eat vegetables four to five times a week.
I eat two to three servings of vegetables every day.
How often do you consume dried legumes?
I never or very rarely eat legumes.
Once a week.
Two or more times a week.
Here we are referring to beans, yellow peas, chickpeas, and lentils.
How often do you eat whole grain foods?
At most once a week or less.
Three to four times a week.
Every day.
For example, whole grain bread, pasta, or bakery products. Do you regularly eat oatmeal, pearl barley, bulgur, or brown rice? Do you consume fiber-rich pseudo-grains like quinoa or amaranth?
How often do you consume seeds and nuts?
I don’t eat them regularly; it happens only occasionally.
I consume a handful or two per week in total.
I consume some kind of seeds or nuts almost every day.
Be sure to include walnuts, hazelnuts, almonds, as well as pumpkin seeds, sunflower seeds, sesame seeds, and flaxseeds!
How much water do you drink daily?
About 34 fluid ounces or less (approximately 1 quart or less).
Between 34 and 68 fluid ounces (about 1 to 2 quarts).
At least 68 fluid ounces (around 2 quarts or more).
Make sure to count only water, unsweetened lemon water, and tea!
How often do you have bowel movements?
Every three to four days or less often.
Regularly (at least every other day or 1-2 times per day).
More than three times a day, often with diarrhea.
Do you consume fiber shakes or fiber supplements?
You've successfully completed the assessment. Evaluation in progress...
Why should you calculate your fiber intake? 🌱
Dietary fiber is an everyday superfood. In the hustle and bustle of daily life, many people in North America don't prioritize getting enough fiber. In countries like the U.S., the average daily fiber intake often falls short by a third or even half of what nutrition experts recommend.
Getting the recommended amount of fiber has an immediate impact on how you feel each day and plays a crucial role in shaping your long-term health.
How much fiber should you aim for? 🤓
Across Europe and North America, there are several different recommendations for how much fiber to consume. Some are based on gender, while others focus on calorie intake. The FDA recommends 28 grams of fiber daily for the average adult. However, most people in the U.S. only consume between 15 and 20 grams per day. There’s room for improvement!
What can you expect if you consciously increase your fiber intake? 🧐
Fiber doesn’t just improve digestion! It helps with regular bowel movements, prevents constipation, reduces bloating, and also nourishes your gut microbiome. Fiber-rich meals help maintain stable blood sugar levels and positively impact metabolic processes that are key to maintaining your health.
Regular and adequate fiber consumption helps prevent a range of health issues, including obesity, diabetes, insulin resistance, certain digestive cancers, chronic inflammation, immune system-related health issues, and high cholesterol. By paying attention to your fiber intake, you’re investing in both your short-term wellness and long-term health. For health-conscious individuals, consuming enough fiber is just as important as getting enough vitamins and minerals.
What types of fiber should you focus on in your daily diet? 🌱
There are two types of fiber: Insoluble fiber helps detoxify your digestive system and moves waste out of your body. Simply put, without these fibers, “things” wouldn’t move as smoothly.
The second type is Soluble fiber, which absorbs water and turns into a gel-like substance in your digestive tract. This “super gel” helps regulate metabolism by slowing the absorption of sugar and cholesterol, working as a natural remedy to prevent common conditions like obesity, diabetes, and heart disease.
Within soluble fibers, prebiotic fibers are especially important because they feed the good bacteria in your gut. These good bacteria produce short-chain fatty acids that protect the gut lining, which prevents harmful substances from entering your bloodstream and causing inflammation or autoimmune diseases. A healthy gut helps maintain a balanced metabolism and supports your immune system, a key pillar of overall health.
It’s essential to include both types of fiber in your diet to support various aspects of your health.
How does the Fiber Calculator help? 🧐
The Fiber Calculator is an interactive tool that helps you assess how much fiber you’re consuming and from what sources. It encourages you to consider additional sources of fiber to improve digestion and support gut health, with the goal of reaching the recommended daily intake of 28 grams of fiber. Think of it as your personal fiber advisor, offering feedback based on your answers to help you identify areas where you can improve your fiber intake.
What does your fiber score tell you? 🧐
Your fiber score is like a traffic light for your digestive health. It shows how close or far you are from being the best caretaker of your digestive system and gut health. If your fiber score is low, make sure to eat more fiber, and you'll feel better in no time!
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