When it comes to nutrition, fibre is a woman’s best friend. From keeping digestion smooth to balancing hormones and even supporting weight management, the right amount of fibre can do wonders for women’s health. Yet, most women fall short of meeting their daily needs.
Recommended Fibre Intake for Women
- Women under 50 years: 25 grams per day
- Women over 50 years: 21 grams per day (needs drop slightly with age due to lower calorie intake)
To put this into perspective:
1 medium apple = 4 grams
1 cup of cooked lentils = 15 grams
½ cup of oats = 4 grams
That means with a mix of fruits, whole grains, and legumes, you can easily reach your daily goal.
Benefits
Hormonal Balance
Fibre helps regulate estrogen levels by aiding its excretion. This can be beneficial for women dealing with PMS, PCOS, or menopause.
Better Digestive Health
Women are more prone to constipation, especially during pregnancy or when iron supplements are taken. Insoluble fibre provides bulk to the stool and helps keep things moving.
To Manage Weight
High-fibre foods keep you feeling full for longer, which reduces overeating—a big plus for women trying to manage weight.
Better Heart Health
Heart disease is one of the leading causes of death among women. Soluble fibre helps lower LDL (“bad”) cholesterol and supports overall heart health.
Blood Sugar Control
Fibre slows down digestion and glucose absorption, helping women lower their risk of type 2 diabetes—a condition women are more likely to develop after 40.
Best Fibre-Rich Foods for Women
- Fruits: Apples, pears, berries, oranges
- Vegetables: Broccoli, spinach, carrots, peas
- Whole Grains: Oats, brown rice, quinoa, whole wheat bread
- Legumes: Lentils, chickpeas, kidney beans, black beans
- Nuts & Seeds: Chia seeds, flaxseeds, almonds
Tip: Women can benefit from adding both soluble (oats, beans, apples) and insoluble fibre (leafy greens, whole grains) to balance digestion and hormone health.
Boosting Hacks
- Swap white bread with whole-grain bread
- Add a spoonful of chia seeds to your smoothie or yogurt
- Snack on air-popped popcorn instead of chips
- Start lunch or dinner with a vegetable soup or salad
- Try “Meatless Mondays” with beans or lentils as the main protein
Aim for at least 25 grams daily if you’re under 50, and 21 grams if you’re over 50. Think of fibre not as an afterthought, but as a powerful nutrient that supports digestion, hormones, weight, and long-term health.