Calculateur d'apport en fibres — Objectif quotidien en fibres
La plupart des gens obtiennent moins de la moitié des fibres dont ils ont besoin. Entrez votre âge et votre sexe pour voir votre objectif quotidien et comment combler le manque avec des échanges alimentaires simples.
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grams of fiber per day
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Daily target
15 g
Average intake
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Daily deficit
Aliments riches en fibres pour combler le manque
Lentils
15 g / cup
Black beans
15 g / cup
Avocado
10 g / whole
Raspberries
8 g / cup
Oats
4 g / cup
Questions fréquentes
Does fiber help with weight loss?
Yes. Fiber increases satiety, slows digestion, and feeds beneficial gut bacteria. High-fiber diets are consistently linked to lower body weight.
Can you eat too much fiber?
Sudden large increases cause bloating and gas. Increase by 5g per week and drink extra water. Most people are far below the threshold for concern.
What's the difference between soluble and insoluble fiber?
Soluble (oats, beans) dissolves in water and lowers cholesterol. Insoluble (whole grains, vegetables) adds bulk and prevents constipation. You need both.
What are the best high-fiber foods?
Legumes (lentils, chickpeas, black beans), berries, avocado, whole grains, and vegetables like broccoli and artichokes.