Fibre Intake Calculator – Daily Fibre Calculator for Australia
Use this free fibre intake calculator to add up the fibre in your day. This food fibre calculator lets you pick the foods you eat, enter how many serves, and compare your total with the Australian adequate intake for daily fibre. You can also add a product from its label, such as a protein bar, cereal or snack.
Daily fibre calculator
Enter the number of serves you eat in a day. Values are approximate averages.
Add a product from its label
Enter your serves and press calculate.
How much fibre do I need per day?
The Australian and New Zealand Nutrient Reference Values set an adequate intake (AI) for dietary fibre of 30 g a day for men and 25 g a day for women. There is also a higher Suggested Dietary Target (SDT) of 38 g for men and 28 g for women, aimed at reducing the risk of chronic disease. Most Australian adults eat less than this.
| Adequate intake | Suggested dietary target | |
|---|---|---|
| Adult men | 30 g a day | 38 g a day |
| Adult women | 25 g a day | 28 g a day |
Worked example: two wheat biscuits (3.5 g), a medium apple (3.5 g), a 1 tablespoon serve of chia seeds (4 g), a serve of baked beans (6 g) and a slice of wholemeal toast (2.5 g) add up to about 19.5 g of fibre, so there is still room to reach 25 to 30 g.
How this fibre calculator works
Each food in the list has an approximate fibre value for a typical serve. Enter how many serves you eat, add any labelled product, and the calculator totals your fibre in grams and shows how close you are to your target for the day.
Why fibre matters
Dietary fibre supports regular bowel habits, helps you feel full after meals and is linked with a lower risk of heart disease, type 2 diabetes and bowel cancer. Fibre comes only from plant foods: wholegrains, fruit, vegetables, legumes, nuts and seeds.
Easy ways to add more fibre
- Add legumes such as lentils, chickpeas or beans to soups, salads and curries.
- Snack on fruit, nuts and seeds. Browse nuts, dried fruits and seeds.
- Try a high fibre protein bar. See our Fibre Boost protein bars and healthy snacks.
Increase fibre gradually and drink plenty of fluids. Try our water intake calculator.
Frequently asked questions
How much fibre should I eat per day in Australia?
The adequate intake is 30 g for men and 25 g for women. The suggested dietary target is 38 g for men and 28 g for women.
What foods are high in fibre?
Legumes, wholegrain cereals and breads, fruit with skin, vegetables, nuts and seeds. Chia seeds, beans, lentils, raspberries and pears are especially good sources.
Can you eat too much fibre?
Very high intakes, especially if you increase them suddenly, can cause gas, bloating or discomfort. Build up slowly and drink enough fluids.
Are the food values exact?
No. They are rounded averages for typical serves. Brands, varieties and portion sizes vary, so check the nutrition information panel when you can.
Does fibre count as carbohydrate?
Yes, fibre is a type of carbohydrate. On Australian labels it is usually listed separately from sugars and starch.
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General information only, not medical advice. If you have a digestive condition or other health concern, speak to your doctor or an accredited practising dietitian before changing your fibre intake.