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Fiber counter and tracker app icon
Fiber counter and tracker app icon

Fibre Recommended Dietary Allowance (RDA)

Fiber RDA is at least 14g/1000 calories for everyone over 2 years of age, see US Dietary Guidelines for Americans 2020–2025. 


Use our free Key Nutrients RDA Calculator app to calculate your RDA.

Use our Fiber Counter & Tracker for a diverse high-fiber diet to promote a healthy gut microbiome and immune system and prevent and manage many diseases eg:

  • Overweight and obesity
  • Type 2 diabetes
  • High LDL "bad" cholesterol
  • Cardiovascular disease
  • Hypertension
  • Non-alcoholic fatty liver disease (NAFLD)
  • Many types of cancer, especially colorectal (bowel) cancer
  • Depression
  • Neurodegenerative diseases eg Alzheimer's dementia and Parkinson's disease
  • Constipation
  • Diverticular disease
  • Haemorrhoids


Fiber decreases the inflammation associated with many diseases

Dietary fiber is a carbohydrate that cannot be digested and is found only in plants. It may be:

  • soluble in water (as in fruits, vegetables, and oats), or
  • insoluble (as in nuts, legumes, wholegrains)

Most high-fiber foods contain a mixture of both.

  • soluble fiber slows digestion
  • insoluble fiber has a laxative effect and accelerates the transit of gut contents.

Infographic: Fiber promotes a healthy gut microbiome, immune system, and gut function

Icon of gut microorganism to indicate that fiber improves the gut microbiome

A healthy gut microbiome

A healthy gut microbiome, which plays a key role in mental and physical health

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Icon of immune cell to indicate that dietary fiber can improve immunity and has an anti-inflammatory effect
Icon of large intestine to indicate that dietary fiber can prevent constipation

Gut function

Fiber improves gut function, lowering the risk of constipation and hemorrhoids

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