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Описание: The Fiber Formula
Your daily fiber target:
Minimum target = 14 g fiber per 1000 kcal
So if you eat around:
1500 kcal/day → 21 g fiber/day
1800 kcal/day → 25 g fiber/day
2000 kcal/day → 28 g fiber/day
2500 kcal/day → 35 g fiber/day
For most adults, a practical target is around:
Women: 25–28 g/day
Men: 30–38 g/day
But here is the catch.
Your gut does not only need “more fiber.”
It needs the right fiber, in the right dose, at the right speed.
⸻
Simple Fiber Calculator
Use this formula:
Fiber Score = Quantity × Diversity × Tolerance
1. Quantity
How many grams of fiber are you eating daily?
Less than 15 g/day = low
15–25 g/day = moderate
25–35 g/day = good
More than 35 g/day = only good if your gut tolerates it
2. Diversity
How many different plant foods do you eat weekly?
Count:
dal, chana, rajma, vegetables, fruits, nuts, seeds, oats, millets, spices, fermented foods, whole grains.
Target: 20–30 different plant foods/week
Not because it sounds fancy.
Because different fibers feed different microbes.
Pectin feeds differently.
Resistant starch feeds differently.
Beta-glucan feeds differently.
Inulin-type fibers ferment differently.
PHGG behaves differently.
Wheat dextrin behaves differently.
Different substrate → different bacteria → different metabolites.
3. Tolerance
This is the part most people ignore.
Ask yourself after increasing fiber:
Did bloating increase?
Did stool become better or worse?
Did gas become painful?
Did constipation worsen?
Did loose motions start?
Did abdominal heaviness increase?
If yes, your gut is not “weak.”
Your gut is telling you: wrong speed, wrong type, wrong timing, or wrong baseline motility

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