Fiber: The Overlooked Nutrient Your Gut Is Asking For
Most women get far less fiber than recommended. Closing the gap is one of the simplest upgrades you can make to your diet.
- Women are advised to get roughly 22 to 28 grams of fiber a day, depending on age.
- Most Americans get far less than that.
- Increase fiber gradually and drink more water to avoid bloating.
Fiber is the part of plant foods your body cannot fully digest. That is exactly what makes it useful: it feeds the beneficial bacteria in your gut, keeps digestion regular and helps you feel full.
How much you need
U.S. dietary guidelines suggest about 14 grams of fiber for every 1,000 calories, which works out at roughly 25 to 28 grams a day for women under 50 and about 22 grams from 51. Most Americans eat far less than that.
Why it is worth it
- Digestion: fiber helps keep you regular.
- Fullness: high-fiber meals tend to be more satisfying.
- Heart health: soluble fiber, found in oats, beans and apples, can help lower LDL cholesterol.
- Blood sugar: fiber slows how quickly sugar enters the bloodstream.
- Gut bacteria: many types of fiber feed the microbes that support gut health.
Easy ways to add more
- Swap white bread and pasta for whole-grain versions.
- Add a handful of beans or lentils to soups, salads and sauces.
- Stir chia or ground flaxseed into yogurt or oatmeal.
- Keep fruit with the skin on, such as apples and pears.
- Snack on raw vegetables, popcorn or a small handful of nuts.
This article is for general information only and is not a substitute for advice from your doctor or another qualified health professional. If you have symptoms or concerns, please talk to a clinician who knows your history.
