Fiber is the part of plant foods your body can't digest, so it travels to the colon where it adds bulk and feeds gut bacteria45.
Insoluble fiber adds bulk to stool and helps food move through the stomach and intestines3.
Fiber adds bulk to meals and can make you feel full faster and for longer2.
Soluble fiber is linked with modestly lower total and LDL cholesterol1.
Soluble fiber slows digestion, which may help prevent sharp blood sugar rises after meals1.
Colon bacteria ferment fiber into short-chain fatty acids; butyrate fuels the cells lining the colon5.
| Food and serving | Amount |
|---|---|
| Navy beans, cooked, ½ cup | 9.6 g |
| Green peas, cooked, 1 cup | 8.8 g |
| Raspberries, 1 cup | 8.0 g |
| Lentils, cooked, ½ cup | 7.8 g |
| Chickpeas, cooked, ½ cup | 6.3 g |
| Pear, 1 medium | 5.5 g |
| Broccoli, cooked, 1 cup | 5.2 g |
| Apple with skin, 1 medium | 4.8 g |
| Chia seeds, 1 Tbsp | 4.1 g |
| Oat bran, ½ cup | 2.9 g |
Beans, peas and lentils count as vegetables or protein foods, and many are among the richest fiber sources6. Amounts per serving from6.
The same reference table draws the reference lines on your charts in Ayuvo. Needs differ in pregnancy and breastfeeding, which are not covered here.
| Age | Women | Men |
|---|---|---|
| 19–30 | 25 g | 38 g |
| 31–50 | 25 g | 38 g |
| 51–70 | 21 g | 30 g |
| 71+ | 21 g | 30 g |
AI (Adequate Intake) is used when there is not enough evidence for an RDA: an amount assumed to be enough. Per day, for adults78.
Signs like these have many possible causes. They are a reason to talk to a clinician, not to self-treat.
Low-fiber eating is linked with constipation, and diets low in fiber may raise type 2 diabetes risk1.
Eating a lot of fiber quickly can cause gas, bloating and cramps, and very large amounts may reduce absorption of some minerals2.
Fiber supplements can help when food falls short, but they aren't meant to replace high-fiber foods1.
A common fiber supplement sold as powders or wafers1.
Another fiber powder or wafer option when food alone isn't enough1.
A soluble, fermentable fiber found in some plants and also added to foods as a functional fiber1.
Supplements can interact with medicines. Talk to a clinician or pharmacist before you start one, especially at high doses.
Soluble fiber attracts water and turns to gel, which slows digestion; it's found in oats, barley, beans, lentils, nuts and seeds. Insoluble fiber adds bulk to stool and helps food move through the gut; it's found in wheat bran, vegetables and whole grains. Both are important.
Gut bacteria ferment fiber in the colon, and this makes gases along with short-chain fatty acids. Adding a lot of fiber quickly can cause gas, bloating and cramps, which often settle as your gut bacteria adjust. Increasing gradually and drinking enough fluids can help.
Supplements such as psyllium or methylcellulose can help if you can't get enough fiber from food, but they aren't meant to replace high-fiber foods. Fiber-fortified foods and supplements often don't deliver the same benefits and may worsen bloating and gas.
Ayuvo charts fiber by day, week, month and year, with the reference lines from this page, personalised by age and sex where they differ. Supplements you log in Medications count too. Free, with no account.
Or read the code: Ayuvo is open source
Facts on this page come from these sources, checked on the dates shown. Intake numbers come from Ayuvo's shared reference table, which cites the sources marked for them.
General information, not medical advice. This guide is for healthy adults and does not cover pregnancy, breastfeeding, children or medical conditions. It cannot diagnose or treat anything. Talk to a clinician before starting high-dose supplements, or if you think you may have too little or too much of a nutrient. Spotted an error? Email us.