9 in 10 Americans Don’t Get Enough Fiber.†
Find Out How Much You Need in Less Than 10 Seconds
Want to Know Your Exact Daily Target?
Answer a few quick questions and get your personalized fiber goal in seconds, based on Institute of Medicine (IOM) recommendations.
Find Your Daily Fiber Number
Your Daily Fiber Goal
—
grams per day
Average American intake Your goal
~15g/day —g/day
Why Fiber Is So Important
Most people know they need more fiber — but few realize just how much it affects every corner of your health. Here's what consistent fiber intake can do for you.
The health benefits described above are supported by peer-reviewed research. Click any source to read the original.
1
Fiber & Weight Management
Dietary fiber increases satiety and reduces overall energy intake. Slavin JL. "Dietary Fiber and Body Weight." Nutrition, 2005; 21(3):411–418.
PubMed 15797686 ↗ 2
Soluble Fiber & Gut Microbiome
Soluble fiber ferments in the colon, feeding beneficial gut bacteria (prebiotic effect). Dahl WJ & Stewart ML. "Position of the Academy of Nutrition and Dietetics: Health Implications of Dietary Fiber." Journal of the Academy of Nutrition and Dietetics, 2015.
PubMed 26514720 ↗ 3
Soluble Fiber & Digestive Regularity
Gel-forming soluble fiber retains high water-holding capacity throughout the large bowel, effectively trapping moisture to soften stools, normalize transit time, and support natural regularity. McRorie JW & McKeown NM. 'Understanding the Physics of Functional Fibers in the Gastrointestinal Tract.' Journal of the Academy of Nutrition and Dietetics, 2017.
PubMed 27733271 ↗ 4
Fiber & Sustained Energy
Dietary fiber slows glucose absorption, reducing post-meal blood sugar spikes and the energy crashes that follow. Weickert MO & Pfeiffer AFH. "Metabolic Effects of Dietary Fiber Consumption and Prevention of Diabetes." Journal of Nutrition, 2008; 138(3):439–442.
PubMed 18287346 ↗ † These statements have not been evaluated by the Food and Drug Administration. This product is not intended to diagnose, treat, cure or prevent any disease.
Everyday High-Fiber Foods 🌿
Delicious & Convenient:
Soluble Fiber to Help Close the Gap.
Nutricost Soluble Fiber Powder
Delicious Berry Flavor · Mixes Smoothly · 9g Fiber Per Scoop · 30 Servings
01
Actually Delicious — Not Just Tolerable
A refreshing berry flavor that mixes cleanly into cold water — no chalky texture, no gritty aftertaste. It's fiber you'll actually look forward to.
02
Effortlessly Simple — One Scoop Is All It Takes
No meal planning. No recipes. Just mix one scoop into water and your fiber gap gets a whole lot smaller — in under 30 seconds.
03
9g of Fiber Per Scoop — Serious Impact in One Shot
Every serving delivers 9 grams of dietary fiber from a blend of psyllium husk, organic acacia fiber, and apple fiber — making a meaningful dent in your daily goal with a single scoop.†
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3 Bottles
$44.04 $62.91
Save 30% 90-day supply · $14.68/bottle
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† These statements have not been evaluated by the Food and Drug Administration. This product is not intended to diagnose, treat, cure or prevent any disease.
Your fiber goal is calculated using Adequate Intake (AI) values from the Institute of Medicine's Dietary Reference Intakes (IOM DRI, 2005), which are based on 14g of fiber per 1,000 kcal consumed, adjusted for sex and age — and aligned with the Dietary Guidelines for Americans, 2025–2030. This tool provides general nutrition information only and is not a substitute for medical advice. Always consult a qualified healthcare provider for personalized guidance.
Calculator Methodology
1
Dietary Guidelines for Americans, 2025–2030
U.S. Department of Agriculture & U.S. Department of Health and Human Services, 2025. Current governing U.S. dietary guidance framework. Available at realfood.gov.
realfood.gov ↗ 2
NHANES Fiber Intake Data (2009–2010)
What We Eat in America, NHANES 2009–2010. National Center for Health Statistics. Mean daily dietary fiber intake ~15–16g/day for U.S. adults — basis for the "average American" figure used in results.
NIH / NCBI Bookshelf ↗ 3
"9 in 10 Americans" Fiber Shortfall
U.S. Department of Agriculture & HHS, Dietary Guidelines for Americans 2020–2025: approximately 90% of women and 97% of men do not meet recommended daily fiber intake — basis for the "9 in 10 Americans" claim on this page.
DGA 2020–2025 (PDF) ↗ 4
USDA FoodData Central
U.S. Department of Agriculture, Agricultural Research Service. Source for all food fiber estimates shown in "Easy Ways to Close Your Fiber Gap." Values represent typical serving sizes and may vary by brand or preparation.
fdc.nal.usda.gov ↗ 5
Psyllium Husk Fiber Composition
Multiple peer-reviewed sources confirm psyllium husk is approximately 70% soluble and 30% insoluble fiber. The 70/30 ratio cited on this page reflects this published consensus.
IntechOpen — Psyllium: A Source of Dietary Fiber ↗ 6
IOM Dietary Reference Intakes — Fiber (All Ages, Pregnancy & Lactation)
Institute of Medicine. Dietary Reference Intakes for Energy, Carbohydrate, Fiber, Fat, Fatty Acids, Cholesterol, Protein, and Amino Acids. National Academies Press, 2005. Authoritative source for all age/sex Adequate Intake (AI) values used in this calculator, including 28g/day during pregnancy and 29g/day during lactation.
National Academies Press ↗ Frequently Asked Questions
† These statements have not been evaluated by the Food and Drug Administration. This product is not intended to diagnose, treat, cure or prevent any disease.
Disclaimer: This tool is for general informational and educational purposes only and does not constitute medical advice, diagnosis, or treatment. Fiber intake recommendations are based on established dietary reference intakes (IOM DRI) and U.S. dietary guidelines. Always consult a qualified healthcare provider or registered dietitian before making significant changes to your diet. If you are pregnant or breastfeeding, speak with your healthcare provider for personalized nutritional guidance.