Gut Health · Free Tool
Are you getting enough fibre?
A free, private fibre check from our Accredited Practising Dietitians. Add today’s foods to see your fibre against your target, and where it actually came from.
Most Australians fall well short on fibre, and it matters for far more than regularity: fibre feeds the gut microbiome, steadies blood glucose, supports cholesterol and helps you feel satisfied after meals. This free tool, built by our Accredited Practising Dietitians, gives you a quick, private snapshot of your day’s fibre against the Australian Nutrient Reference Values.
Check your fibre intake
Total fibre: 0 g (0% of your 25 g/day target)
You need 25 g more to reach your Adequate Intake.
Fibre is not one thing, soluble and insoluble fibres do different jobs, and gut symptoms can change what suits you. An Accredited Practising Dietitian can help you build this up comfortably.
Want ideas? Find high-fibre recipes →
Increase fibre gradually and drink more fluid as you do. A sudden jump in fibre without extra fluid commonly causes bloating, wind and discomfort.
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Clinical-grade. Private by design.
Built by Accredited Practising Dietitians, and every calculation runs privately in your browser.
Two targets, not one
Australia publishes two fibre figures and they are often confused. The Adequate Intake (AI) is 25 g/day for women and 30 g/day for men, the amount considered enough to meet basic needs. The Suggested Dietary Target (SDT) is higher, 28 g for women and 38 g for men, and is the level associated with reduced chronic disease risk. This tool shows you both, because hitting the AI is not the same as hitting the target linked to long-term health.
Where your fibre comes from matters
Fibre is not one substance. Soluble fibre (oats, psyllium, legumes, some fruit) forms a gel that helps with cholesterol and blood glucose. Insoluble fibre (wholegrains, vegetable skins, nuts) adds bulk and supports regularity. Resistant starch (cooled potato and rice, legumes, slightly green bananas) feeds the microbiome specifically. That is why this tool breaks your total down by food group rather than giving you a single number, two people can both hit 25 g and have very different gut outcomes.
Going up too fast is the most common mistake
If you are well short of target, doubling your fibre overnight reliably causes bloating, wind and discomfort, and people usually conclude fibre does not agree with them. It almost always does. Increase gradually over two to three weeks and increase fluid at the same time, fibre needs water to do its job. If you have IBS, inflammatory bowel disease, or you are recovering from an eating disorder, fibre changes should be guided by a dietitian rather than self-managed.
Frequently asked questions
How much fibre do I actually need?
The Australian Adequate Intake is 25 g/day for women and 30 g/day for men, rising to 28 g in pregnancy and 30 g when breastfeeding. The Suggested Dietary Target for lowering chronic disease risk is higher again, 28 g for women and 38 g for men. Choose your life stage at the top of the calculator.
I increased my fibre and felt worse, why?
Almost always because it went up too quickly, or without extra fluid. Fibre draws water into the bowel, so a sudden jump without drinking more causes bloating and discomfort. Build up over two to three weeks. If symptoms persist, that is worth investigating rather than pushing through.
Do fibre supplements count?
They can help, and psyllium is included in the calculator. But supplements provide a narrow type of fibre, whereas food gives you a mix plus the vitamins, minerals and polyphenols that come with it. Food first, supplements to fill a genuine gap.
I have IBS, should I be increasing fibre?
Possibly, but not blindly. Some fibres help IBS and others make it worse, and it is very individual. This is one of the clearest cases for working with a dietitian rather than self-experimenting. Get in touch and we can work it out properly.
Is my information private?
Yes. Everything is calculated in your browser. Your food entries are never sent anywhere or stored. We only record anonymous, aggregate usage to improve the tool.
