Fiber is an important part of your diet even though it isn’t one of the primary targets in your MacroRx+ prescription.
A useful general target is about 14 grams of fiber for every 1,000 calories you eat. That works out to roughly:
- 1,500 calories → about 21g fiber
- 1,800 calories → about 25g fiber
- 2,000 calories → about 28g fiber
- 2,500 calories → about 35g fiber
You don’t need to hit an exact fiber number every day. Think of it as another way to evaluate the quality of the foods making up your prescription.
Good sources include vegetables, fruits, beans and lentils, whole grains, nuts, seeds, and other minimally processed plant foods.
Fiber can also be especially useful during weight loss because higher-fiber foods often provide more food volume and can help with fullness. If you’re frequently hungry while staying within your prescription, looking at your fiber intake—along with your protein and overall food choices—is worthwhile.
Increase fiber gradually if your current intake is low. Suddenly adding a large amount can cause gas, bloating, or other digestive discomfort. Drinking adequate fluids is also important as you increase fiber.
You may notice MyFitnessPal counting some fiber-containing carbohydrates differently depending on the food entry or settings you’re using. Don’t subtract fiber from your MacroRx+ carbohydrate target or independently switch to “net carbs” unless your coach has specifically instructed you to do so. Continue following the carbohydrate number in your MacroRx+ prescription.
Fiber supplements can be useful in some circumstances, but ideally most of your fiber should come from food, where you’re also getting vitamins, minerals, and other beneficial nutrients.
If you have a gastrointestinal condition or have been given specific fiber instructions by a healthcare professional, follow that guidance rather than this general recommendation.
You don’t need to obsess over fiber every day, but consistently getting enough is a good sign that you’re using your calorie and macro prescription to build a nutritious diet—not simply hitting the numbers.