Stool ScoutFibre calculator.
Fibre is the quiet hero behind a good Type 4. Find your daily target, then add up what you ate today. Most people land well short, so don't take it personally.
Your daily target
Based on the Adequate Intake values used by Health Canada and the US Dietary Guidelines.
25 g of fibre a day
Adult women up to 50.
What did you eat today?
Tap + for each serving. Values are typical averages, rounded. Labels on packaged food are more exact.
Daily fibre targets by age
| Age | Female | Male |
|---|---|---|
| 1 to 3 | 19 g | 19 g |
| 4 to 8 | 25 g | 25 g |
| 9 to 13 | 26 g | 31 g |
| 14 to 18 | 26 g | 38 g |
| 19 to 50 | 25 g | 38 g |
| 51 and over | 21 g | 30 g |
| Pregnant | 28 g | |
| Breastfeeding | 29 g |
Adequate Intake values from the Dietary Reference Intakes (Health Canada, US National Academies). They work out to about 14 g per 1,000 calories.
Getting more without the bloat
Go up slowlyAdd a few grams a week. Jumping straight to 38 g is how you meet a lot of gas.
Drink with itFibre soaks up water. Without enough fluid it can make stool harder, not softer.
Mix it upBeans, berries, oats, veg, nuts and seeds. Different fibres feed different gut bacteria.
See a doctor if…
More fibre helps most people. Get checked first, or if any of these show up:
- Constipation that fibre and water don't fix
- Blood in your stool, or black, tarry stool
- Pale or clay-coloured stool
- A change in habits lasting over 2 weeks
- Weight loss you can't explain
- Severe pain, or you have a gut condition
Questions people actually ask
How much fibre do I need a day?
For adults up to 50, the usual guidance is about 25 grams a day for women and 38 grams for men. After 50 it's about 21 grams for women and 30 grams for men. Most people eat well under that.
Can you eat too much fibre?
Going up too fast is the usual problem: it can cause gas, bloating and cramps. Add a few grams a week and drink more water as you go. Very high amounts can also be hard on people with some gut conditions, so ask your doctor if you have one.
What are the best high-fibre foods?
Beans, lentils and chickpeas, berries, pears and apples with the skin on, whole grains like oats and whole wheat pasta, vegetables, nuts and seeds. Variety matters, because different fibres feed different gut bacteria.
Does fibre help with constipation?
Often, yes, as long as you drink enough water with it. Fibre holds water and adds bulk, which makes stool softer and easier to pass. Prunes and kiwis are well-studied, gentle options.
Where do these fibre targets come from?
They are the Adequate Intake values from the Dietary Reference Intakes used by Health Canada and the US National Academies, which work out to about 14 grams of fibre per 1,000 calories.
More poop guides
See the fibre pay off.
Hit your target for a few days, then let Scout grade the result. One photo from above, a Bristol type in seconds, and the photo is thrown away straight after grading.
This calculator is general wellness information, not a diagnosis or medical advice. It runs in your browser and nothing you enter is saved or sent. If you have a gut condition, are on a special diet, or something feels wrong, talk to a doctor or dietitian.