Daily Fibre Calculator
Fibre is the nutrient most of us fall short on, and it does quiet, steady work: smoother digestion, more even blood sugar, and a fuller feeling after meals. This calculator will give you a sensible daily target, set to your age and sex, using the guidelines Health Canada follows.
Your daily fibre target
grams a day
This is the daily target the Dietary Reference Intakes set for your age and sex — the amount linked with steadier digestion, more even blood sugar, and a fuller feeling after meals. Most adults in Canada land at only about half of it, so for most people there is room to build.
Fibre is best added slowly. Going from where you are now to this number overnight tends to bring bloating and cramping, so step it up over a couple of weeks and drink plenty of water as you go — the two work together.
- Lean on whole foods: vegetables, fruit, beans and lentils, whole grains, nuts, and seeds. Variety does more than any single food.
- A target is a direction, not a test. Some days you will reach it and some days you won’t, and both are completely fine.
Disclaimer:
This tool gives a general estimate for education. It is not medical or nutrition advice, and using it does not create a physician–patient relationship with Dr. White or The Shift Clinic. Increase fibre gradually and drink plenty of water as you do; if you live with a digestive condition, please speak with your own clinician before making changes.