FIBRE INTAKE CALCULATOR

For adult women in New Zealand and Australia, the Adequate Intake for dietary fibre is 25g per day. There is also a Suggested Dietary Target of 28g per day, which is associated with supporting long term health.

These are population reference values rather than exact requirements for every woman.

Your individual needs may vary depending on your health and circumstances.

The 25g Adequate Intake is a reference amount considered sufficient for most healthy adult women, based on available evidence.

The 28g Suggested Dietary Target is a higher reference intake intended to support the prevention of chronic disease.

Both values are included in the calculator so you can see how your estimated daily fibre intake compares.

Search for a food using the calculator's New Zealand FOODfiles 2024 database, select the correct food and enter the amount you've eaten in grams.

The calculator uses the food's dietary fibre value per 100g to estimate how much fibre you've consumed. You can continue adding foods throughout the day to see your running total.

Your results are compared with the 25g and 28g reference intakes for adult women.

The calculator uses food composition information from the New Zealand FOODfiles 2024 database.

These values provide useful estimates, but the actual fibre content of foods can vary depending on the variety, preparation, processing and changes to product recipes.

For the best estimate, choose the food description that most closely matches what you've eaten, including whether it is raw or cooked.

Good sources of dietary fibre include wholegrains, legumes, vegetables, fruit, nuts and seeds.

Foods such as oats, lentils, chickpeas, beans, wholegrain bread, berries and kiwifruit can all contribute to your daily fibre intake.

Eating a variety of these foods is a practical way to increase fibre while also getting other important nutrients.

Cooking and food preparation can change the amount of fibre measured per 100g, particularly when foods absorb or lose water. * This doesn’t necessarily mean the total amount of fibre has changed.

For example, 100g of dry oats and 100g of cooked porridge will have different fibre values because cooked porridge contains added water.

This is why it's important to select the correct raw or cooked food entry and enter the weight of the food as you've eaten it.

Yes. If your current fibre intake is low, increasing it too quickly may cause bloating, gas or abdominal discomfort.

Try adding fibre rich foods gradually over several days or weeks rather than making a large increase overnight.

Drinking adequate fluids is also important, particularly as you increase your intake of fibre rich foods.

Yes!! A sudden increase in fibre can cause bloating, gas and abdominal discomfort. Some types of fibre may also worsen constipation if your fluid intake is inadequate.

More fibre isn't always better, particularly if you have an existing digestive condition.

If you experience persistent constipation, significant pain or ongoing digestive symptoms, seek medical advice rather than continuing to increase your fibre intake.

Fibre can support fat loss by helping you feel fuller after meals, which may make it easier to manage your overall calorie intake.

However, eating more fibre does not automatically cause body fat loss. A sustained calorie deficit is still required.

Fibre rich foods can be a useful part of a balanced nutrition plan because they contribute to digestive health and can help with appetite management.

There is currently no separate dietary fibre recommendation specifically for women going through perimenopause or menopause.

The general adult women's reference intakes of 25g and 28g per day remain useful starting points.

Fibre rich foods can support digestive health and contribute to cardiovascular health, which becomes particularly important as women age.

GLP-1 medications such as Wegovy and Mounjaro can reduce appetite, meaning you may eat smaller amounts of food throughout the day.

This can make it more difficult to consume enough fibre, particularly if your intake of fruit, vegetables, wholegrains and legumes decreases.

Focus on including manageable portions of fibre-rich foods across your meals. Increase fibre gradually and maintain adequate fluid intake.

If you're experiencing constipation, nausea or significant digestive symptoms, discuss these with your prescribing clinician rather than forcing more fibre into your diet.

Not necessarily. Many women can improve their fibre intake by including more wholegrains, vegetables, fruit, legumes, nuts and seeds in their meals.

Fibre supplements may be useful in some circumstances, but they don't provide the full range of nutrients found in fibre rich foods.

If you're considering a supplement, the type and amount matter, particularly if you have digestive symptoms or take medications. Speak with a qualified health professional if you're unsure what's appropriate.