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The basics · Free tool

Fibre checker

Tap the foods you've eaten today to see roughly how much fibre that is, against what the NHS says you need for your age.

Worked out in your browser. Nothing is sent or saved.

Starchy foods

Fruit and veg

Beans, nuts and seeds

Portions and amounts from the British Nutrition Foundation.1 The fibre in any food depends on how it's made or prepared and how much you eat, so these are a guide.2

How much fibre you need

Government guidelines say adults should have 30 g of fibre a day; most adults eat an average of about 20 g.2 Children need less:

AgeAbout a day
2 to 5 years15 g
5 to 11 years20 g
11 to 16 years25 g
16 and over30 g

Ages and amounts from the NHS2 and, for 16 and over, the British Nutrition Foundation.1 On a food label, high-fibre foods have 6 g or more of fibre in every 100 g.2

Count it as you go

Stool Log's Fiber goal counts the fibre foods you log each day, beside your stools, so you can see the two together.

Get Stool Log on the App Store

Sources

  1. British Nutrition Foundation. Fibre, .
  2. NHS. How to get more fibre into your diet, 2026.

This tool is general information, not medical or dietary advice. Reviewed 2026-11-05.