Dietary Fiber Calculator
An educational tool to help you understand the soluble and insoluble fiber content in common dry fruits, nuts, and seeds.
⚠️ IMPORTANT MEDICAL DISCLAIMER
This tool is for **informational purposes ONLY** and is **NOT a substitute for medical advice.** Digestive issues like chronic constipation, diarrhea, or bloating can be symptoms of serious medical conditions. **Do not use this information to self-diagnose or self-treat any digestive disorder.** If you have a condition like IBS, Crohn’s disease, or diverticulitis, you must consult with your doctor or a registered dietitian before making significant changes to your fiber intake.
Understanding Dietary Fiber: Soluble vs. Insoluble
A gastroenterologist or registered dietitian would explain that dietary fiber is a type of carbohydrate that the body cannot digest. Instead of being broken down into sugar, it passes through the digestive system largely intact. There are two main types, and both are crucial for health.
Soluble Fiber: The “Gel”
This type of fiber dissolves in water to form a gel-like substance. It helps slow digestion, supports healthy blood sugar, and can help lower cholesterol. Top sources include oats, prunes, and flax seeds.
Insoluble Fiber: The “Broom”
This type of fiber does not dissolve in water. It adds bulk to the stool and helps food move through your digestive system, promoting regularity. Top sources include nuts, whole grains, and the skins of fruits.
Fiber Content Explorer
Total Fiber
0.0g
Soluble Fiber
0.0g
Insoluble Fiber
0.0g
Your Added Foods
Your list is empty.
Frequently Asked Questions
How much fiber should I eat per day?
General dietary guidelines recommend about 25 grams per day for women and 38 grams per day for men. Your individual needs may vary based on age and activity level.
What happens if I add too much fiber to my diet too quickly?
A sudden large increase in fiber can cause digestive discomfort, including gas, bloating, and cramping. It’s best to increase your fiber intake gradually over several weeks and be sure to drink plenty of water to help the fiber do its job.
Which dried fruit is best for constipation?
Prunes are famously effective for relieving constipation. This is due to their combination of insoluble fiber, soluble fiber, and a natural sugar alcohol called sorbitol, which has a mild laxative effect.