Fiber Tracker
Track your daily fiber intake using our Quick Fiber Check scoring system
🎯 Goal: 40+ grams daily
🌾 Fiber-rich spices and seasonings for optimal health
📊Fiber Scoring Guide
Each point = 1 gram of fiber
Beans/Lentils (1/2 cup cooked)7 pts
Soy milk (1 cup) or Tofu (1/2 cup)1 pts
Vegetables (1 cup)3 pts
Lettuce (1 cup)1 pts
Medium fruit3 pts
Bran (1 cup cooked)8 pts
Oatmeal (1 cup cooked)4 pts
Whole grains (1 cup cooked)3 pts
Whole-wheat processed (1 serving)2 pts
Processed grains (1 serving)1 pts
Nuts/Seeds/Avocado (1 oz)2 pts
âž•Add Custom Food
🎯Total Fiber Score:0
Needs Improvement
You need more fiber in your diet. Boosting fiber will help tame your appetite and cut your risk of many health problems.
💡Fiber Tips & Benefits
1Why Fiber Matters
- Helps you feel fuller on fewer calories
- Rids your system of excess toxins and hormones
- Controls cholesterol levels (soluble fiber)
- Keeps intestinal contents moving (insoluble fiber)
2Best Fiber Sources
- Vegetables, fruits, beans, and whole grains
- Oats, barley, and legumes (soluble fiber)
- Wheat, vegetables, and grains (insoluble fiber)
- Aim for 40+ grams per day