This fiber calculator ought surely to catch your eye if you’re concerned about eating a healthy, balanced diet. After utilizing it, you won’t need to think about how much fiber you need. You may improve your diet and become healthier and happier by estimating the amount of fiber you consume each day. Continue reading to learn more about your recommended fiber consumption, discover the benefits of fiber for your health, and be motivated to add more fiber-rich foods to your diet.
Of course, keep in mind that fiber is only one of the many nutrients vital to your health; use our macro calculator to find out more about your dietary patterns and the effects they have on your body.
What is fiber, and why is it important?
A nutritional component that is mostly made up of carbohydrates that is found in plants is called fiber. However, you shouldn’t be concerned about your blood sugar in this situation since, unlike other carbohydrates, fiber cannot be converted into digestible sugar molecules. Instead, it mostly unnoticed passes through your digestive system. It is crucial for fundamentally different reasons than the majority of other nutrients.
Depending on how it behaves in water, dietary fiber can be classified as either soluble or insoluble. The two kinds are equally significant but have distinct consequences on your health.
Let’s go through some of the most significant ways that fiber may improve your health.
1. It’s beneficial for your gut flora
The germs that live in your gut, primarily bacteria, are called gut flora. These microorganisms may weigh up to 2 kilos, which is almost the same as your brain, according to experts. Although the idea of having more than a kg of bacteria in your body may be unsettling, there is no need to be concerned because gut flora is essential for your health.
It supports a variety of critical functions, the earliest of which occurs in infancy when Bifidobacteria actively participate in the digestion of the beneficial carbohydrates in breast milk. The gut flora plays an important role in immunity as well as the unexpected connections between the bacteria and the central nervous system.
2. It can reduce bad cholesterol
According to studies, consuming a diet high in soluble fibers can lower levels of low-density lipoprotein, sometimes referred to as LDL or bad cholesterol.
Please be aware that if you struggle to maintain appropriate levels of cholesterol, increasing your fiber consumption is probably not the answer, and it’s crucial to keep in touch with your doctor. But it’s well acknowledged—and supported by a sizable body of observational studies—that adhering to the advised daily fiber intake is associated with a decreased risk of heart disease.
3. It normalizes bowel movements and helps maintain bowel health
Fiber increases the volume of feces, softens it, and hastens its passage through your intestines, all of which assist prevent constipation. On the other side, its capacity to absorb water can aid in the stabilization of loose stools. Additionally, those who consume the necessary amounts of fiber had a decreased chance of getting diverticular illness and hemorrhoids.
4. It likely reduces colorectal cancer risk
Numerous studies indicate that eating adequate fiber-rich foods appears to lower the risk of colorectal cancer, even if there is no definitive proof of a direct connection at this time. Some researchers look for the source of this impact in fiber’s capacity to reduce the amount of time that food-borne carcinogens come into touch with the human intestine, while others attribute it to the above-mentioned gut bacteria’s activity.
Although the specific mechanism is still unknown, a number of studies have revealed a link between a healthy fiber intake and a lower risk of colorectal cancer, which makes it difficult to dismiss.
How to use the fiber calculator?
To calculate your recommended fiber intake, follow these instructions:
- Start by selecting your biological sex;
- Input your height;
- Input your current weight;
- Put in your age;
- Decide what your activity level is for a typical week;
- Let the fiber calculator use the information you provided to calculate your recommended daily calorie intake; and
- Finally, it will use the calories you need to determine what your daily fiber intake should be.
How to calculate my recommended fiber intake?
Calculating your own fiber intake is pretty simple. Experts recommend consuming 14 grams of fiber for every 1,000 calories you consume per day. The equation is as follows:
daily fiber intake = daily calories / 1,000kcal * 14g
So, if you typically eat 2,500 calories every day, you should make sure that your meals contain at least 35 grams of fiber, as you can see in the following calculation:
2,500kcal / 1,000kcal * 14g = 2.5 * 14g = 35g
Foods high in fiber
Now that the questions of “How much fiber do I need?” and “Why does it matter?” have been answered, it’s time to put that knowledge to use. The next step is to enrich your diet with foods high in fiber. But what are they, and how to turn them into exciting and attractive dishes?
Alongside the fiber calculator, we’ve prepared a list of some of the more popular foods high in fiber, as well as several ideas for easy, delicious, and fiber-rich meals.
FIBER RICH FOODS INCLUDE:
- Fruits: bananas, apples, mangoes, strawberries, raspberries, blueberries, persimmons, kiwis, pears, oranges, tangerines, apricots, peaches, and grapes.
- Veggies: spinach, carrots, beets, broccoli, sweet potatoes, collard greens, squash, Brussels sprouts, asparagus, kale, eggplant, and tomatoes.When it comes to veggies and fiber, a good rule of thumb is: the darker, the better.
- Legumes: chickpeas, lentils, green peas, kidney beans, soybeans.Legumes are also a great source of protein, which is especially important if you are a vegetarian or vegan.
- Nuts and seeds: chia seeds, flax seeds, pumpkin seeds, sunflower seeds, dried coconut, almonds, pistachios, chestnuts, hazelnuts, and pecans.
- Whole grains: bulgur, pearl barley, quinoa, whole wheat, oatmeal, brown rice, millet, couscous, bran, corn.
Increase your daily fiber intake by enriching your breakfast
Do you typically start your day with eggs and sausages? Or do you skip breakfast altogether, opting instead for a cup of coffee? We propose that you challenge these habits and try out this fiber-rich breakfast.
BLUEBERRY OATMEAL RECIPE
What you need:
- 2 cups of rolled oats or oatmeal;
- 2 cups of water or milk;
- 1 cup of fresh blueberries;
- 1/2 cup of ground flaxseed; and
- 2 tsp of cinnamon.
Preparation: Boil water/milk, add oats, and turn the heat down to low. Mix often to keep the oats from sticking to the bottom of the pot. While boiling, add cinnamon. When the oats become soft, turn off the heat, mix in flaxseed, pour your oatmeal into bowls, and top the dish with blueberries.