For digestion · Updated October 2026

A fiber food journal for digestion

Adults need 22 to 34 g of fiber a day, and one bowl of oatmeal with blueberries carries an estimated 12 g. Tell Cloche what you ate or take a photo. It estimates the fiber, magnesium and potassium in the plate.

Best for: People adding fiber for digestion or constipation who want to see where it comes from.
Price: Free on TestFlight. After that, logging stays free and meal readings cost $12.99 a month or $79 a year.

Made for iPhone. First invitations via TestFlight.

Oatmeal with Blueberries, the plate this page reads — Oatmeal with Blueberries 1 bowl, logged at 8:00 am
Estimated fiber · 12 g fiber

**12 g**Fiber, 44% of 28 g, a sample amount for a day, not your target

**108 mg**Magnesium, 36% of 300 mg, a sample amount for a day, not your target

**405 mg**Potassium, 12% of 3,500 mg, a sample amount for a day, not your target

Sample reading from Cloche’s nutrient estimates, with reference amounts for this demo. See how the estimates are checked against USDA reference foods.

Which meals carry the most fiber?

Fiber is what gives stool its bulk and its water, and most plates carry half of what a day asks for. These six carry the most in Cloche’s food data, next to the 28 g the demo compares against for a day. Beans, whole grains, fruit with the skin on and vegetables do most of the work. Not one plate on this list reaches the day on its own; fiber arrives a few grams at a time. Recipes and portions vary.

Plate	Portion	Estimated fiber	Of 28 g reference
Burrito Bowl	1 bowl	17 g	61%
Oatmeal with Blueberries	1 bowl	12 g	44%
Tuna Poke Bowl	1 bowl	12 g	43%
Tofu Stir Fry	1 plate	11 g	40%
Spaghetti Bolognese	1 plate	10 g	36%
Chicken Burrito	1 burrito	9.6 g	34%

Estimates from Cloche’s food data, compared with the demo’s 28 g fiber reference for the day. These amounts are not measurements of your meal.

How much fiber a day, and how fast should you add it?

The National Institute of Diabetes and Digestive and Kidney Diseases puts it at 22 to 34 g a day, depending on your age and sex. Add it over weeks, with water alongside, so the change settles. Cloche reads a plate against 28 g, inside that range.

The same institute counts fewer than three bowel movements a week as constipation. It finds that in about 16 of every 100 adults, and in 33 of every 100 past 60.

Magnesium and potassium travel with the same plants that carry fiber, so Cloche shows those under the plate too. The 300 mg and 3,500 mg a day it reads them against are references, not targets set for you.

Say what you ate. Cloche reads the fiber against your day.

If searching for every ingredient keeps you from logging meals, start with a sentence. Say “oatmeal with blueberries,” or take a photo. Cloche creates an entry you can review and correct.

See estimated calories, protein, carbs, fat and 26 nutrients, including fiber, magnesium and potassium. A tracker would add the bowl to a total. Cloche reads it for your digestion as it lands, then answers questions about the days that came up short. We check the estimates against USDA reference foods. They remain estimates.

Your doctor may be watching more than one number. Cloche reads the same plate for heartburn and high blood pressure as well.

To check one meal right now, without the app, try the free fiber calculator.

A food list helps you plan. Your journal adds the week you ate.

Freefrom your clinic or a charity

A printed food and symptom diary
Paper, a column for what you ate and a column for how you felt. The second column is one Cloche does not have.

Cloche fills the food side from a sentence and estimates the fiber in it.
$60 to $80a year, listed

MyFitnessPal, Cronometer
Keep a record of foods and nutrients. Useful when you already have a logging routine that works.

A tracker adds the meal to a total. Cloche reads the same meal for your digestion and says how much fiber it carried against the day, as you log it.
$0often, with insurance

A dietitian
Individual nutrition guidance, with someone who can help you make a plan.

Keep your doctor and dietitian involved. Cloche gives you a record of the meals between visits.
Freeno app, no notebook

Remembering it yourself
You know roughly what you ate. The amounts are the part that slips, and a week later so does the meal.

Cloche keeps the record and reads it for what you are watching, so the week is there when you want it.
Freefood guidance

A food list
A low-FODMAP list, usually from a dietitian.

A list helps you plan. A journal adds a record of the meals you actually ate.
$79a year, or $12.99 a month

Cloche
A sentence or a photo becomes an entry, and it comes back read for what you are watching.

Ask which days came up short on fiber. Review and correct entries in the same conversation. Read our published accuracy check before relying on the estimates.

Other prices as listed on 6 September 2026; a year figure is the listed monthly price multiplied by 12. App Store ratings from the iTunes lookup on 12 September 2026. Cloche is free on TestFlight while we build, and nothing charges yet. Keep your doctor and your dietitian; Cloche is the part between visits.

An estimate of the plate. Never a fix for your gut.

Cloche describes the food you log and estimates its nutrients. More fiber is not always the answer — for some people it makes things worse — and the app never tells you what you have.

Blood, pain, weight loss or a change that will not settle belongs in a conversation with your clinician. Cloche does not ask about your medication.

Free on TestFlight while we build, then $12.99 a month.

Cloche is on TestFlight by invitation and free while it is. After that, logging stays free and meal readings will be $12.99 a month, or $79 a year. Nothing charges yet.

Join the waitlist for an invitation to describe a meal, review its nutrient estimate and ask where the week’s fiber came from. Your invitation comes from [email protected].