Do Calories from Fiber Count? How Much Fiber Should You Eat?

Do Calories from Fiber Count in Your Diet?

Here’s the million-dollar question: Do calories from fiber count?

The answer is a little tricky, but don’t worry — we’ll make it simple!

• Insoluble fiber: This type passes through your body almost completely undigested. Because of this, it provides almost no calories to your body.
• Soluble fiber: This type is partially broken down in your large intestine by bacteria. This process, called fermentation, produces short-chain fatty acids that your body can use for energy. These contribute a small number of calories — about 2 calories per gram.

So technically, some calories from fiber (the soluble kind) do count. But the calories are much lower than those from regular carbs (which provide 4 calories per gram).

For example:

• 10 grams of fiber from a meal = about 0 to 20 calories (depending on the type of fiber).
• 10 grams of regular carbs = about 40 calories.

That’s why fiber is often considered a "freebie" or at least a very low-calorie part of food.

Why Fiber Is a Friend to Your Fitness Goals

When you’re trying to lose weight, gain muscle, or just stay healthy, fiber can be your best friend. Here’s why:

1. Fiber Helps You Feel Full

Because it takes up space in your stomach and slows digestion, fiber helps you feel full longer. This can stop you from overeating and help control your calories naturally.

2. Fiber Supports Digestion

A healthy gut is key to good health. Fiber keeps your digestive system moving smoothly, which can prevent bloating and constipation.

3. Fiber Stabilizes Blood Sugar

By slowing down how fast your body absorbs sugar, fiber keeps your blood sugar steady. This can help you avoid energy crashes and cravings.

4. Fiber Lowers Cholesterol

Soluble fiber can help lower your cholesterol levels, which is great for your heart health.

With benefits like these, it’s no wonder health experts recommend eating plenty of fiber every day!

How to Track Fiber and Calories in the MyFitnessCoach App

If you’re tracking your calories and macros using the MyFitnessCoach app, you may notice that foods high in fiber have carbs but fewer “net carbs.”

Here’s why:

• Total Carbs include fiber.
• Net Carbs are calculated as total carbs minus fiber (since fiber isn’t fully digested).

For example:

• A slice of whole-grain bread: 20g carbs, 5g fiber.
• Net carbs = 15g (20 - 5).

Some people, especially those following low-carb or keto diets, focus on net carbs because the calories from fibre are so small.

The MyFitnessCoach app makes it easy to log your meals, see your fibre intake, and track your calories and macros — all in one place. You can even get personalized diet plans and workout routines that fit your goals. Download the app today and start making healthy choices with confidence!

How Much Fibre Should You Eat?

The general recommendation for adults is:

• Women: about 25 grams per day
• Men: about 38 grams per day

Most people only eat about half of what they need! Adding fruits, vegetables, whole grains, beans, and nuts to your diet can help you reach your fiber goals easily.

Common Foods High in Fibre

Here are some tasty and easy-to-find foods that are packed with fibre:

• Apples (with skin)
• Bananas
• Oats
• Brown rice
• Lentils
• Chickpeas
• Broccoli
• Carrots
• Almonds

Adding these to your daily meals will keep your digestion happy and your fitness goals on track.

Do All Calories Matter When Counting?

When you’re counting calories, it’s good to understand which ones truly fuel your body and which ones don’t. Since calories from fiber are much lower (and sometimes don’t count at all), you don’t need to worry about them too much.

Focus on eating a balanced diet with plenty of fibre-rich foods. Not only will you feel fuller, but you’ll also improve your health in the long run.

Tips to Eat More Fiber Without Overthinking Calories

If you’re looking to up your fiber while keeping calories in check, here are some friendly tips:

• Choose whole grains instead of refined ones.
• Snack on fruits and veggies rather than chips or cookies.
• Add beans or lentils to soups, salads, or rice.
• Try a handful of nuts as a snack.
• Drink enough water — fiber works better when you’re hydrated.

What About Fiber Supplements?

If you’re not getting enough fiber from food, you might consider a supplement like psyllium husk. While they can help, it’s better to get your fiber from real, whole foods whenever possible. Whole foods provide vitamins, minerals, and antioxidants that supplements can’t match.

Why Trust MyFitnessCoach for Your Health Journey?

At MyFitnessCoach, we know how important it is to understand what you’re eating — and why. Our app makes it simple and fun to log your food, track your workouts, and stay on top of your goals.

With features like:

• Workout Logger & Food Logger
• Customized Workout Plans & Diet Plans
• Yoga, Pilates, and Meditation guides
• Fitness tracking from wearables
• Build-your-own-workout tools
• Prehab & Rehab Workouts

We’ve got everything you need to succeed in one easy-to-use app. No more guessing about what to eat or how much fiber you’re getting. Download MyFitnessCoach today and take the first step toward a healthier, happier you!

Final Thoughts: Do Calories from Fiber Count?

So, do calories from fiber count? The short answer is: not really, at least not in the same way as other carbs. Soluble fibre contributes a small amount of calories, but insoluble fibre doesn’t count at all.

Instead of worrying too much about the tiny calories from fiber, focus on eating plenty of high-fiber foods to improve your digestion, keep you full, and support your health.

With the MyFitnessCoach app by your side, you can track your fiber intake, calories, workouts, and more — all in one place.

Download the app today and start your journey toward better health with confidence!