Tracker · US Letter
Fiber tracker: 4 weeks to 25+ grams
A weekly tracker of fiber sources with a gradual build-up.
Based on the article: Fiber: how much you need per day and where to get it
Fiber tracker: 4 weeks to 25+ grams
Add 3 to 5 g a week and drink water
| Mon | Tue | Wed | Thu | Fri | Sat | Sun | |
|---|---|---|---|---|---|---|---|
| Whole grains | |||||||
| Beans/lentils | |||||||
| Vegetables | |||||||
| Fruit | |||||||
| Nuts/seeds | |||||||
| ≈ g per day |
Quick reference
- Lentils, cooked, 1 cup: ~15 g
- Black beans, 1 cup: ~15 g
- Raspberries, 1 cup: ~8 g
- Pear with skin: ~5–6 g
- Broccoli, 1 cup: ~5 g
- Ground flaxseed, 1 tbsp: ~2–3 g
| Week | Goal g/day | What I am adding |
|---|---|---|
| Week 1 | ||
| Week 2 | ||
| Week 3 | ||
| Week 4 |