Estimator

Fiber Gap Estimator

Tick what you eat on a typical day, set how many servings, and watch your estimated fibre add up against the 30g reference target. Most adults get about half of it; the point of this tool is finding YOUR easiest way to close the rest.

of the 30g reference target

Tick your typical day to begin.

Grains and breakfast

Rolled oats
a 40g bowl, cooked (~4g)
0
Wholemeal bread
2 slices (~4g)
0
Brown rice
a cooked cup (~3.5g)
0
Wholewheat pasta
a cooked portion (~4g)
0
White rice
a cooked cup (~1g)
0
Plain popcorn
2 cups, air-popped (~2.5g)
0

Legumes

Dal (lentils)
a generous ladle (~6g)
0
Red beans (haricots rouges)
half a cup, cooked (~7g)
0
Chickpeas (gram)
half a cup, cooked (~6g)
0
Green peas
a side portion (~4g)
0

Vegetables

Leafy greens (bred)
a cooked serving (~2.5g)
0
Mixed salad
a bowl (~2g)
0
Carrots or other roots
a serving (~2.5g)
0
Giraumon (pumpkin)
a serving (~2g)
0
Sweet potato
a medium one, with skin (~4g)
0
Corn on the cob
one cob (~2.5g)
0

Fruit

Apple, with skin
a medium one (~4g)
0
Banana
a medium one (~3g)
0
Mango
half a fruit (~2.5g)
0
Guava (goyave)
one fruit (~5g)
0
Papaya
a thick slice (~2g)
0

Nuts and seeds

Mixed nuts
a small handful (30g) (~3g)
0
Peanuts
a small handful (~2.5g)
0
Flax or chia seeds
a tablespoon (~3g)
0

Best-value additions for your day

Tick your typical day above and the three easiest additions will appear here.

Sources

How to get more fibre into your diet NHSSource of the 30g/day adult reference target.
Carbohydrate intake for adults and children: WHO guideline World Health Organization, 2023Recommends at least 25g of naturally occurring dietary fibre per day for adults.
FoodData Central US Department of AgricultureFibre values are rounded typical figures; packaging and portion size always win.

Last reviewed: 2026-07-16

Close the gap in the kitchen

Oats, wholegrain flours, lentils and seeds are the cheapest fibre there is; the organic versions live at naturespan.mu. Then put them on the plate with the Plate Builder.