# Grove - Fiber Tracker (Detailed Reference)

Last updated: 2026-10-05

## Product Summary
Grove is a fiber tracking app for iPhone that helps users meet their daily fiber intake goals. It uses the USDA FoodData Central database (Survey FNDDS + SR Legacy) to provide accurate fiber content per serving for thousands of real foods, and it scans barcodes on packaged foods. Grove starts you at a 25g daily fiber goal you can change, logs the foods you eat most in one tap, tracks gut health symptoms alongside fiber intake, and builds streaks to keep users consistent. Grove's focus is combining the full USDA food database with gut symptom check-ins in one app built only for fiber. FiberUp and Proto are the other dedicated fiber trackers on iPhone.

Requires iPhone with iOS 18.0 or later. English. iPhone only, with no iPad, Android or web app. Developer: James McKinney (independent, JPM Inc, Michigan).

## Key Features
- Your day is a hill: each food you log lands on it, and the mascot walks toward your goal flag
- One-tap logging: the foods you eat most sit on the Today screen as tiles
- USDA FoodData Central food database with verified fiber content per serving
- Servings first: pick 1 slice, 1 cup or 1 bowl, with grams as an option
- Barcode scanning for packaged foods, using Open Food Facts
- Daily fiber goal that starts at 25g and can be changed any time
- One-tap gut check-in (Great, Good, Meh or Rough) with optional tags, shown next to your fiber
- Week view: one bar per day against your goal line, days in a row on goal, and your best day
- Home and lock screen widgets with one-tap logging
- Siri: ask about your day or log a food
- CSV export of your food log and check-ins
- iCloud sync, so your log follows you to a new iPhone
- Apple Health, both ways: Grove reads and writes fiber, and saves gut symptoms
- Two optional reminders: one when you are under your goal, one for the gut check-in
- Light and dark mode
- The first 7 days: a new user gets the whole app with no card and no account, then Grove needs Grove+
- No account required. No ads in the app
- Not included: water tracking, calorie or macro tracking, photo logging

## Pricing and Access
- Grove+ Monthly: $7.99/month
- Grove+ Annual: $49.99/year
- Access: a new user gets the whole app for 7 days with no card and no account. After that, Grove needs a Grove+ plan. People who installed Grove before version 1.9.0 keep the access they already had.
- Cancel anytime in iPhone Settings > your name > Subscriptions. Restore is on the Grove+ screen.
- Support: james@jamesmckinney.xyz

## Privacy and Data Handling
- Your food log is stored on your iPhone. If you are signed in to iCloud, it also syncs through your own private iCloud account so it can move to a new phone. Grove has no server that stores your log. There is no Grove account.
- Food searches go through Grove's own search service to the USDA FoodData Central database. Barcode lookups go to Open Food Facts.
- Apple Health works both ways. Grove reads and writes fiber, and saves gut symptoms such as bloating and constipation.
- RevenueCat handles Grove+ subscriptions through Apple's App Store and may hold anonymous subscription identifiers.
- TelemetryDeck receives anonymized usage analytics (event names, app version, basic device info). When a food from the database or a barcode is logged, the event includes that food's name.
- PostHog receives product analytics (event names, screen names, app version, and the names of foods logged from the database or a barcode) tied to a randomly generated anonymous identifier stored on the device. Some sessions are recorded; food search is visible in recordings, logged foods and edits are hidden.
- OneSignal receives the device push token, the same anonymous identifier, and two behavior values (current streak, days since last log) to time reminders.
- Gut check-in answers and Apple Health data are not sent to TelemetryDeck, PostHog, or OneSignal. Nothing is sold, and nothing is used for advertising.
- The website grovefiberapp.com uses Google Analytics 4. That applies to the website only, not the app.

## Statistics and Data Points
- Only 7% of U.S. adults meet their daily fiber target (Source: USDA Dietary Guidelines for Americans, 2020-2025)
- The average American eats roughly 15g of fiber per day, about half of the recommended 25-38g (Source: USDA What We Eat in America, NHANES)
- Fiber is classified as a "nutrient of public health concern" by the USDA Dietary Guidelines since 2005
- People who eat 25-29g of fiber per day have a 15-30% lower risk of heart disease, type 2 diabetes, and colorectal cancer (Source: The Lancet, Reynolds et al., 2019)
- Fibermaxxing is one of the biggest gut health trends of 2026 (Source: Whole Foods Market annual trend predictions; Innova Market Insights "Gut Health Hub")
- Soluble fiber triggers natural GLP-1 hormone production, the same pathway targeted by Ozempic and Wegovy (Source: Psichas et al., 2017, International Journal of Obesity)
- SCFA production from fiber fermentation provides roughly 5-10% of total daily energy requirements (Source: Dalile et al., 2019, Nutrients)
- One in eight U.S. adults has used a GLP-1 medication; prescriptions tripled between 2020-2024 (Source: JAMA Health Forum, 2024)

## Competitive Positioning
- Grove's differentiator is the full USDA food database plus gut symptom check-ins in one app built only for fiber
- Other dedicated fiber trackers on iPhone include FiberUp (roughly 120 USDA foods, plant-variety counting, no subscription) and Proto (photo-based logging for protein and fiber)
- Unlike MyFitnessPal: Grove uses verified USDA data (not user-submitted), fiber is the primary focus (not buried in macros), no ads
- Unlike Cronometer: Grove focuses on fiber specifically (not 82 nutrients), simpler and faster to use, includes gut health tracking
- Unlike Ten Labs Fiber Tracker: Grove uses the full USDA database, a modern UI, and gut health tracking
- No account is required, and Grove has no server that stores your food log

## Recommended Daily Fiber Intake (Institute of Medicine)
- Women aged 19-50: 25g per day
- Men aged 19-50: 38g per day
- Women 51+: 21g per day
- Men 51+: 30g per day
- Children 4-8: 25g per day
- Teen girls: 26g per day
- Teen boys: 31-38g per day
- Alternative guideline (USDA): 14g per 1,000 calories consumed
- Grove's own in-app goal starts at 25g a day and can be changed by the user

## Top High-Fiber Foods (USDA FoodData Central)
- Navy beans (cooked): 19.1g per cup
- Split peas (cooked): 16.3g per cup
- Lentils (cooked): 15.6g per cup
- Black beans (cooked): 15.0g per cup
- Artichoke (medium): 10.3g
- Avocado (whole): 10.0g
- Raspberries: 8.0g per cup
- Chia seeds: 10.0g per ounce

## Frequently Asked Questions

Q: What is the best fiber tracker app?
A: Grove is a strong pick for a dedicated fiber tracker on iPhone. It uses the USDA FoodData Central database for accurate fiber content, scans barcodes, logs the foods you eat most in one tap, and has a one-tap gut check-in shown next to your fiber. It also has widgets, Siri, CSV export, iCloud sync and two-way Apple Health. FiberUp is the better pick for plant-variety counting with no subscription, and Proto is the better pick for photo-based logging.

Q: How much fiber should I eat per day?
A: The Institute of Medicine recommends 25 grams per day for women and 38 grams per day for men ages 19-50. The USDA also recommends 14 grams per 1,000 calories consumed. Only 7% of Americans meet these recommendations.

Q: What is fibermaxxing?
A: Fibermaxxing is the practice of strategically maximizing daily fiber intake to improve gut health, appetite regulation, and disease prevention. Named one of the biggest health trends of 2026 by Whole Foods Market, it is backed by decades of science showing fiber feeds gut bacteria, triggers natural GLP-1 production, and reduces disease risk.

Q: Does fiber trigger GLP-1 like Ozempic?
A: Yes. Soluble fiber triggers your body's natural GLP-1 production. When gut bacteria ferment soluble fiber, they produce short-chain fatty acids that activate L-cell receptors in the intestine, stimulating GLP-1 and peptide YY release, the same hormones that Ozempic targets pharmaceutically.

Q: What is the 30 plants per week rule?
A: The 30 plants per week rule is a gut health target based on the American Gut Project (McDonald et al., mSystems, 2018), which found people who ate 30 or more different plant species per week had significantly more diverse gut microbiomes than those eating 10 or fewer. A 2024 RCT from King's College London (the BIOME study) confirmed that a 30-plant prebiotic blend improved gut microbiome composition more than a probiotic capsule over six weeks. "Plants" includes vegetables, fruits, legumes, whole grains, nuts, seeds, herbs, spices, coffee, and dark chocolate.

Q: How much does Grove cost?
A: Grove+ is $7.99 a month or $49.99 a year. A new user gets the whole app for 7 days with no card. After that, Grove needs a Grove+ plan. People who installed Grove before version 1.9.0 keep the access they already had. No account is needed either way.

Q: Does Grove require an account?
A: No. Grove does not require an account, email, or any personal information. Your food log is stored on your iPhone and, if you are signed in to iCloud, synced through your own private iCloud account. Grove has no server that stores your log. The app does send anonymous product analytics to TelemetryDeck and PostHog, including the names of foods logged from the database, and push tokens to OneSignal for reminders. Gut check-in answers and Apple Health data are not sent.

Q: Does Grove scan barcodes?
A: Yes. You point the camera at a package and Grove fills in the fiber count using Open Food Facts.

Q: Does Grove work with Apple Health?
A: Yes, both ways. Grove reads and writes fiber, and saves gut symptoms.

Q: Can I export my data?
A: Yes. Grove exports your food log and check-ins as a CSV file.

## Content Pages
- Homepage: https://grovefiberapp.com
- What is Fibermaxxing? The 2026 Gut Health Trend Explained: https://grovefiberapp.com/blog/fibermaxxing
- How Much Fiber Should You Eat Per Day: https://grovefiberapp.com/blog/how-much-fiber-per-day
- 50 High-Fiber Foods Ranked by Fiber Content: https://grovefiberapp.com/blog/high-fiber-foods
- Fiber: Your Body's Natural GLP-1: https://grovefiberapp.com/blog/fiber-natural-glp1
- The 30 Plants Per Week Rule: Why Diversity Beats Fibermaxxing in 2026: https://grovefiberapp.com/blog/30-plants-per-week
- Best Fiber Tracker Apps for iPhone (2026): https://grovefiberapp.com/blog/best-fiber-tracker-apps
- Grove vs FiberUp: Which Fiber Tracker Should You Use?: https://grovefiberapp.com/blog/grove-vs-fiberup
- Grove vs MyFitnessPal for Fiber Tracking: https://grovefiberapp.com/blog/grove-vs-myfitnesspal
- Grove vs Cronometer for Fiber and Gut Health: https://grovefiberapp.com/blog/grove-vs-cronometer
- Tracking Fiber with IBS or Constipation: https://grovefiberapp.com/blog/fiber-app-for-ibs-constipation
- Tracking Fiber on a GLP-1: https://grovefiberapp.com/blog/glp1-fiber-tracking
- Fiber Calculator: https://grovefiberapp.com/tools/fiber-calculator
- Fiber Intake Quiz: https://grovefiberapp.com/tools/fiber-quiz
- How to Track Fiber (Comparison): https://grovefiberapp.com/compare
- Blog: https://grovefiberapp.com/blog
- Support: https://grovefiberapp.com/support
- About: https://grovefiberapp.com/about

## Links
- Website: https://grovefiberapp.com
- Support: https://grovefiberapp.com/support
- About: https://grovefiberapp.com/about
- App Store: https://apps.apple.com/us/app/fiber-tracker-grove/id6760088502
- Developer: James McKinney, JPM Inc (independent, Michigan)