Fiber Calculator
Find a daily fiber goal based on U.S. dietary guidelines for your age and sex.
Used in the formula, which is based on sex at birth.
Track every dose in the Nudge app
Log your shots, see your medication level, and follow every phase of your GLP-1 journey in one calm place.
How it works
How we set your fiber goal
Your goal comes from the U.S. Dietary Reference Intakes for adults.
1
Your age and sex
Fiber needs are set by age and sex, based on typical energy needs.
2
Your daily goal
Adults under 51: 25 g for women and 38 g for men. Adults 51 and over: 21 g for women and 30 g for men.
3
Build up slowly
Increase by a few grams every few days so your gut has time to adjust.
Tips
Fiber tips on a GLP-1
Go gradually
GLP-1s slow digestion. Adding fiber too fast can cause bloating and gas.
Drink with it
Fiber needs water to work. Pair higher-fiber meals with extra fluids.
Easy sources
Berries, oats, beans, lentils, chia seeds, vegetables and whole grains.
Ask about supplements
If food isn’t enough, ask your clinician whether a fiber supplement is right for you.
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