Fiber Tracker – Online Log Grams & Gut Feel

The USDA recommends 25g/day for women and 38g/day for men under 50. Over 50, it drops to 21g (women) and 30g (men). Most people only get about 15g/day — far below the recommendation. Our default target of 30g is a great starting point for most adults.

The Bristol Stool Scale (BSS) is a medical tool that classifies stool into 7 types. Type 1 (hard lumps) indicates severe constipation, Type 4 (smooth snake) is considered ideal, and Type 7 (watery) indicates diarrhea. Tracking your BSS alongside fiber intake helps you understand how dietary fiber affects your digestion. This is what we call your "Gut Feel".

Soluble fiber dissolves in water, forming a gel-like substance. It slows digestion, lowers cholesterol, and stabilizes blood sugar. Found in oats, apples, beans, carrots, and chia seeds.

Insoluble fiber doesn't dissolve — it adds bulk to stool and helps food pass through the digestive tract. Found in whole grains, nuts, cauliflower, and green beans. Both types are essential for a healthy gut.

Yes — increasing fiber too quickly can cause bloating, gas, cramping, and constipation. The key is to increase gradually (add ~5g per week) and drink plenty of water. If you exceed 50-60g/day suddenly, you may experience discomfort. Always listen to your body and use this tracker to find your personal sweet spot.

Soluble fiber absorbs water like a sponge — without enough fluids, it can actually worsen constipation instead of helping. Aim for at least 8 glasses (2 liters) of water daily when increasing fiber intake. Use the water tracker above to stay on top of hydration.

Top fiber champions include: lentils (15.6g/cup), black beans (15g/cup), chia seeds (5.5g/tbsp), raspberries (8g/cup), avocado (6.7g/half), and broccoli (5.1g/cup). Use the Quick Add presets above to log these fiber-rich foods instantly.

Fiber acts as a prebiotic, feeding the beneficial bacteria in your gut microbiome. A healthy microbiome supports immunity, mood regulation, nutrient absorption, and regular bowel movements. Tracking both fiber grams and your Gut Feel (Bristol Scale) helps you correlate diet with digestive wellness over time.