FIBRE TARGET CALCULATOR
Calculate your evidence-based daily dietary fibre target based on Singapore HPB and Institute of Medicine standards. Support gut microbiome and cholesterol clearance.
Age 50+ benchmark
53% of target
Deficit to close
Add legumes & seeds
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Frequently Asked Questions
What are the official daily dietary fibre guidelines?
The Singapore Health Promotion Board (HPB) recommends 20g for women and 26g for men. The US Institute of Medicine recommends 14g per 1,000 calories (typically 25g for women, 38g for men under 50; 21g for women, 30g for men over 50).
What is the difference between soluble and insoluble fibre?
Soluble fibre (oats, chia seeds, beans) dissolves in water to form a gel, binding bile acids to lower LDL cholesterol. Insoluble fibre (whole grains, vegetables) adds stool bulk and speeds colonic transit.
How should I increase fibre without digestive discomfort?
Increase fibre gradually by 3–5 grams per week and concurrently increase daily water intake by 250–500 mL to allow your gut microbiome time to adjust.
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