Fibre Intake Calculator India

Find out how much dietary fiber you need daily based on your age and gender.

Age

Gender

🫘 High Fiber Indian Foods

Whole wheat roti / Daliya
Brown rice / Oats
Rajma (Kidney beans), Chole, Chana
Spinach, Methi, Bhindi, Lauki
Fruits like guava, apple (with peel), banana
Dry fruits: Almonds, Raisins, Figs
Flaxseeds, Sabja (basil) seeds

Tips to Add More Fiber:

Start your day with oats, daliya, or fruit salad.
Include salads or sprouts with lunch & dinner.
Switch to whole grains (brown rice, roti).
Eat fruits and vegetables with skin (where edible).
Snack on nuts, roasted chana or trail mix.
Drink enough water to support fiber digestion.

Note: This calculator is based on general dietary guidelines. For personalized nutrition advice, consult a dietitian.

🥗 What is Fibre Intake Calculator?

The Fibre Intake Calculator helps you estimate how much dietary fibre your body needs daily based on your age, gender, and lifestyle. Fibre is essential for digestion, weight control, and heart health. This tool shows you the ideal fibre intake to maintain a balanced and healthy diet.