Fiber Intake

Fiber supports digestion, satiety, and blood sugar control.

Targets

Context	Guide
Daily target	~14 g per 1,000 kcal of intake
Typical range	~25–38 g per day depending on body size and calories
Ramp rate	Increase by ~5 g per week to reduce GI discomfort
Sources	Vegetables, fruits, legumes, whole grains, nuts, seeds

Carbs come from grains, starchy vegetables, fruits, dairy, and sugars.

The Satiety Index ranks foods by how filling they are per calorie.

Micronutrients are vitamins and minerals needed in small amounts for normal function.