Enter your meal's carbs — get an evidence-based fiber dose (psyllium, chia, konjac, inulin), protein/fat targets, and a step-by-step timing plan to blunt the glucose spike.
Pick a flour type, then adjust the weight to match your rotis — one medium roti is roughly 35–40g.
Pick a rice type, then adjust the weight to match your serving — 1 cup cooked rice is roughly 150g.
Whole fruits, vegetables, oats and legumes already contain some fiber. Describe your meal above to auto-estimate it, or enter it here if you know it.
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This tool provides evidence-based starting points for educational purposes only — it is not medical advice. Fiber, protein and fat needs vary by person. If you take medication, space psyllium/fiber supplements at least 1 hour apart from your dose. Always drink a full glass of water with fiber supplements, start with lower doses to assess tolerance, and confirm any changes with your doctor, especially if you have diabetes, prediabetes, or a GI condition.
Is this fiber and meal-timing calculator free to use?
Yes — the FixSpike calculator is completely free, with no sign-up required. Enter your meal's carbs (or describe your meal and let AI estimate it) to get a personalized fiber dose, protein/fat targets, and a timing plan.
How does the calculator pick my fiber dose?
It scales viscous fiber (psyllium, chia, konjac, glucomannan) to your meal's carbohydrate load — roughly 1g of viscous fiber per 5g of carbs, capped near 15g and halved if you're new to fiber supplements — based on published psyllium and glucomannan dosing studies.
Is this calculator a substitute for medical advice?
No. It's an educational tool that applies published nutrition research to your specific meal. It isn't a diagnosis or treatment plan — always confirm any changes with your doctor, especially if you have diabetes, prediabetes, or take medication like metformin.
Can I use the calculator for roti, rice, or other specific foods?
Yes — the calculator includes built-in presets for common roti/chapati flours and rice types so you can match your exact serving size instead of guessing at carb grams.