Per-meal fibre breakdown
Every logged meal shows total fibre + soluble/insoluble split.
- Auto-calculated from ingredients
- Common-food database
- Cumulative day total
High-fibre eating
Get to 30g of fibre a day - without the bloat.
Most adults eat 12 to 18g of fibre per day. The recommendation is 30g. Going there too fast causes gas and cramps. A Gut Day builds you up gently and tracks soluble vs insoluble.
Why fibre matters more than you think
Fibre feeds your microbiome, regulates bowel movements, lowers cholesterol and reduces colon-cancer risk. The 30g/day recommendation is rarely met because most processed food is fibre-poor. But jumping from 12g to 30g overnight causes serious bloating. The right approach is +5g per week, with a soluble-to-insoluble balance that suits your gut.
What the app tracks
Daily grams
Live count as you log. Visual progress towards your daily target.
Soluble vs insoluble
Soluble (oats, psyllium, fruit) softens stool. Insoluble (bran, vegetables) speeds transit. Both matter.
Gentle ramp-up plan
+5g per week with prebiotic-staircase suggestions. Hydration reminders included.
How A Gut Day helps
Built for this exact problem
Prebiotic spotlight
Inulin, FOS, GOS and resistant starch tracked separately - not all fibre is equally microbiome-friendly.
- Prebiotic-rich food suggestions
- Microbiome-impact score
- Beware-list for IBS overlap
Bloating correlation
Cross-checks fibre jumps against bloating scores. Catches the 'I went too hard' pattern.
- Daily delta vs bloating
- Soluble vs insoluble breakdown
- Suggested adjustments
Hydration co-tracking
Fibre without water means constipation. The app reminds you both go together.
- Water log
- Fibre-to-water ratio alert
- Daily goal
How A Gut Day raises your fibre
- 1
Set your baseline
Log normally for one week. The app calculates your current daily fibre intake.
- 2
Pick your ramp speed
+3g/week (gentle), +5g/week (standard) or +8g/week (fast). Most IBS-prone bellies should pick gentle.
- 3
Follow weekly suggestions
Each week the app proposes 2 to 3 high-fibre swaps that match your taste.
- 4
Watch the bloating chart
If bloating spikes, the app slows the ramp automatically.
Soluble vs insoluble: why the split matters
Soluble fibre dissolves in water, forms a gel, slows digestion and feeds beneficial bacteria. Best from oats, psyllium, apples, beans and chia.
Insoluble fibre adds bulk and speeds transit. Best from wholegrain wheat, vegetables, nuts and seeds.
For IBS-C (constipation), soluble usually wins. For IBS-D (diarrhoea), too much insoluble can worsen urgency. The app shows the split so you can adjust.
Resistant starch - the underrated fibre
Cooked-and-cooled potatoes, rice and pasta develop resistant starch, which behaves like soluble fibre and is one of the best foods for your microbiome.
The app tags 'cooked-and-cooled' carbohydrates so you can see how much resistant starch you actually eat - usually a lot less than you think.
Frequently asked questions
- Is 30g of fibre realistic on a regular European diet?
- Yes, but it requires intent. Wholegrain bread, oats for breakfast, two portions of vegetables daily and a portion of legumes a few times a week roughly hits the target.
- I have IBS - is more fibre going to make it worse?
- Soluble fibre often helps IBS. Insoluble fibre can worsen it. The app's split-tracking is built for this question.
- Are fibre supplements (psyllium) as good as food fibre?
- Psyllium is excellent and well-tolerated. It does not replace food fibre but supplements it well, especially for IBS-C.
- How much water with high fibre?
- The rule of thumb is 30 to 35 ml per kg body weight. The app sets a daily target and warns if your fibre-to-water ratio is off.
- Why am I bloated after going high-fibre?
- Almost always too-fast ramp-up. Drop back 5g/day for a week, then climb again at +3g/week instead of +5g.
Hit 30g of fibre, gently
Free fibre tracking, soluble/insoluble split and a gentle ramp-up plan.
Create your free account