30 grams of fiber a day planner
Choose foods you would actually eat. Adjust the servings to see what a day near your fiber target could look like.
How this tool works
The planner adds the listed fiber per serving multiplied by your quantities. Values are rounded food estimates from the linked Mayo Clinic table. Your brand, portion, and cooking method may differ.A worked example
One cup of raspberries (8 g), one cup of cooked lentils (15.5 g), and one medium pear (5.5 g) add up to about 29 g of fiber. This is a fiber example, not a complete day of food.Before you use the result
30 g is an example planning target, not a personalized prescription. Increase fiber gradually. If you have IBS, a bowel narrowing, or a prescribed low-fiber diet, choose foods and targets with your care team.Does hitting 30 g make this a complete meal plan?
No. This tool adds fiber only. It does not establish adequate calories, protein, fluids, or micronutrients.Do all high-fiber foods suit IBS?
No. Tolerance depends on the food and portion. A high-fiber food is not automatically low FODMAP.Sources
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How Alma Helps
Alma helps you log meals and track the nutrients that matter to your goals.