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Fiber Checker

Find out how much fiber you ate today. Type it ("1 bowl daal, 2 roti, an apple"), say it out loud or take a photo of your plate, and see your fiber in grams against your target, which foods gave the most and what to add. Save each day to see "Yesterday you ate 16 g fiber". Your voice and photos are processed on your device and never uploaded. Free, no sign-up, and it runs in your browser: nothing you type is sent anywhere.

In English, Urdu or Hindi, e.g. “I had a bowl of daal, two roti and an apple”. Turned into text on this device; the recording isn't kept or sent.

The photo is checked on this device and never uploaded. It recognises common dishes, not portion sizes, so you choose the amount.

Pick from a list

Choose a food and press Add. It goes into the box below, where you can still type or change anything.

Write amounts the way you would say them, in English or Roman Urdu: “2 roti aur aloo ka salan”, “1 bowl daal”, “do anday”, “200g chicken”, “half a mango”, “3 glasses of water”. No amount means one normal portion.

About you (optional, for personal targets)

Saved only in this browser. Without sex, age, height and weight, a 2,000 kcal reference day is used.

Your results appear here as you type: calories, fiber, protein, sugar, salt, a health score and how much water to drink.

How to check your fiber intake

Quick answer: To check your fiber intake, tell it what you ate, add your details (optional), see where your fiber came from and save your day.

  1. Tell it what you ate. Type it, press Say what you ate and speak, or take a photo of your plate and choose the dish and amount.
  2. Add your details (optional). Your fiber target follows your calorie needs: about 14 g for every 1,000 calories.
  3. See where your fiber came from. The top foods are listed with their grams, and the tool suggests easy additions if you're short.
  4. Save your day. Press Save my today's fiber to keep a list of your days and a 7-day average.

How much fiber do I need?

The Dietary Guidelines for Americans 2020–2025 set 14 g of fiber for every 1,000 calories: about 25 g a day for many women and 31–34 g for many men. The UK's Scientific Advisory Committee on Nutrition recommends 30 g a day for adults. Most people eat about half that.

Easy ways to add fiber

Daal, chana and other pulses (8–12 g a bowl), whole-wheat roti instead of white bread, fruit with the skin (an apple or pear has 4–6 g), vegetables at every meal, and a handful of nuts. Add fiber slowly over a few weeks and drink more water with it.

When less fiber is better

Some conditions need less fiber for a while, such as a flare of inflammatory bowel disease, a recent bowel operation or a low-residue diet before a test. Follow your doctor's advice in those cases.

Frequently asked questions

Is 25 g of fiber enough?

For many women, yes; many men need about 30–38 g. The tool works out your target from your calorie needs (14 g per 1,000 kcal) when you add your details.

Can I check fiber from a photo?

Yes. The photo is matched to a dish on your device; you choose the amount, and the fiber comes from our food list for that dish.

Is my voice or photo uploaded?

No. Both are processed in your browser. Only the speech and image models are downloaded, once, from Hugging Face.

Where are my saved days kept?

Only in this browser, for up to 120 days. The Food Calorie Calculator shares the same list, showing calories instead of fiber.

Is this medical advice?

No. It's an estimate. If you have a bowel condition, ask your doctor or dietitian how much fiber is right for you.

Discussion

No questions here yet. Stuck on something, or found a trick worth sharing?