Fiber Tracker
Eat more fiber, without the bloat.
Fiber Tracker shows your fiber and protein at a glance, with 5,000+ foods free, barcode scanning, a gentle ramp-up plan and a board for 30 plants a week. Made for fibermaxxing, protein goals and gut health.
No account. No ads. Your log stays on your phone.
How much fiber do you need?
Your daily goal from the Dietary Reference Intakes, and a gentle plan to get there. Nothing you enter leaves this page.
Estimate only. Not medical advice.
30 high-fiber foods
Plain plant foods with the most fiber per serving, from USDA FoodData Central. All of them are in the app, with more portions.
| # | Food | Serving | Fiber | Protein |
|---|---|---|---|---|
| 1 | Dal | typical serving (240 g) | 18.0 g | 20.6 g |
| 2 | Passion fruit, raw | typical serving (118 g) | 12.3 g | 2.6 g |
| 3 | Pear, Asian, raw | typical serving (275 g) | 9.9 g | 1.4 g |
| 4 | Black beans, from canned, no added fat | typical serving (90 g) | 9.1 g | 8.0 g |
| 5 | Pinto beans, from dried, no added fat | typical serving (90 g) | 8.0 g | 8.1 g |
| 6 | Kidney beans, from canned, reduced sodium | typical serving (92 g) | 7.8 g | 7.7 g |
| 7 | Split peas, from dried, no added fat | typical serving (90 g) | 7.4 g | 7.5 g |
| 8 | Baked beans, reduced sodium | typical serving (130 g) | 7.2 g | 6.2 g |
| 9 | Oat bran cereal, cooked | typical serving (240 g) | 7.0 g | 7.7 g |
| 10 | Chickpeas, from dried, no added fat | typical serving (90 g) | 6.8 g | 7.9 g |
| 11 | Mung beans, cooked | typical serving (92 g) | 6.5 g | 6.0 g |
| 12 | Bulgur, no added fat | typical serving (140 g) | 6.3 g | 4.3 g |
| 13 | Barley | typical serving (170 g) | 6.3 g | 3.7 g |
| 14 | Potato, baked, peel eaten | typical serving (285 g) | 6.3 g | 7.1 g |
| 15 | Persimmon, raw | typical serving (170 g) | 6.1 g | 1.0 g |
| 16 | Lima beans, from dried | typical serving (92 g) | 6.0 g | 6.7 g |
| 17 | Blackeyed peas, from canned | typical serving (92 g) | 5.7 g | 7.5 g |
| 18 | Apple, baked | typical serving (210 g) | 5.3 g | 0.6 g |
| 19 | Soybeans, cooked | typical serving (92 g) | 5.2 g | 15.5 g |
| 20 | Raspberries, frozen | typical serving (75 g) | 4.9 g | 0.8 g |
| 21 | Quinoa, no added fat | typical serving (170 g) | 4.8 g | 7.5 g |
| 22 | Green peas, fresh, cooked, no added fat | typical serving (80 g) | 4.7 g | 4.5 g |
| 23 | Fava beans, cooked | typical serving (92 g) | 4.6 g | 6.5 g |
| 24 | Pink beans, cooked | typical serving (92 g) | 4.5 g | 7.7 g |
| 25 | Buckwheat groats | typical serving (170 g) | 4.4 g | 5.4 g |
| 26 | Artichoke | typical serving (75 g) | 4.3 g | 2.2 g |
| 27 | Spinach, frozen, cooked, no added fat | typical serving (108 g) | 4.0 g | 4.3 g |
| 28 | Breadfruit, cooked | typical serving (85 g) | 4.0 g | 0.8 g |
| 29 | Blackberries, raw | typical serving (75 g) | 4.0 g | 1.1 g |
| 30 | Fig, dried | typical serving (40 g) | 3.9 g | 1.3 g |
Why people use the app
5,000+ foods, free
The full USDA database, offline, with real portions. No food is locked.
Barcode scan
Point the camera at a package and the fiber and protein fill in.
30 plants a week
Every different plant counts once. Watch the board fill up.
No bloat
A ramp-up plan adds about 4 g a week so your gut can adjust.
Questions
How much fiber do I need a day?
The Dietary Reference Intakes set 25 g a day for women and 38 g for men aged 19 to 50, and 21 g and 30 g after 50. Food labels use 28 g as the Daily Value.
What is fibermaxxing?
A 2026 social media trend of deliberately eating more fiber, often aiming for 30 to 50 g a day from beans, lentils, whole grains, seeds, fruit and vegetables. Most people benefit from more fiber; add it gradually and drink water.
How do I add fiber without bloating?
Increase by a few grams a week instead of all at once, drink water through the day, and spread fiber across meals. The ramp-up plan in Fiber Tracker adds about 4 g a week.
Why eat 30 different plants a week?
In the American Gut Project, people who ate 30 or more different plants a week had more diverse gut bacteria than people who ate 10 or fewer. Every fruit, vegetable, bean, nut, seed and whole grain counts once.
How do I keep protein and fiber up when I eat less?
Start meals with the protein, pick foods that bring protein and fiber together, like beans, lentils, edamame and nuts, and drink water through the day. Many people who eat less or lose weight aim for 1.2 to 1.6 g of protein per kg to keep muscle. Agree on your goals with your doctor or dietitian.