Fiber Day Builder
Build a 30g fiber day.
Over 90% of people fall short on fiber. Tap foods to build your day, watch your total climb toward 30 g, and check you're getting a mix of all three fiber types, not just the number.
Your day
Nothing here is saved. The stippled length is the day you are sketching, and the track ends at 30 g.
Are you getting variety?
- SolubleNone yetNothing in your day carries it
- InsolubleNone yetNothing in your day carries it
- Resistant starchNone yetNothing in your day carries it
Add foods
Legumes
Whole grains
Vegetables
Fruit
Nuts & seeds
Fibermaxx, don't bloatmaxx.
If 30 g is a big jump from what you eat now, your gut needs time to catch up. Ramp up gradually, roughly +5 g a week, and drink more water as you go. Fiber works by holding water, so it needs some to hold.
- Ramp
- +5 g a week
- Water
- More than usual
"Fiber" isn't one thing, and a healthy day includes a mix.
Soluble fiber
Dissolves in water into a gel. It slows digestion, steadying blood sugar and helping lower LDL cholesterol, and keeps you full.
Oats · beans · apples · citrus · psyllium · chiaOats · beans · apples · citrus · psyllium · chia
Insoluble fiber
Doesn't dissolve. It adds bulk and speeds things through your gut, which keeps you regular and prevents constipation.
Whole grains · wheat bran · nuts · seeds · vegetable skinsWhole grains · bran · nuts · seeds · skins
Resistant starch
A starch that resists digestion and acts like fiber: a prebiotic that feeds your gut bacteria and is gentle on blood sugar.
Beans · lentils · slightly green bananas · cooked then cooled potatoes, rice and pastaBeans · lentils · greenish bananas · cooled potatoes, rice, pasta
Cooling cooked starch creates resistant starch. Yesterday's rice or potatoes count for more than you'd think.
Get the app
Knowing the foods is easy. Eating them is the hard part.
izeeva turns "I need more fiber" into real meals built around your taste: high-fiber versions of the food you already love, with the macros to prove it.