Calories only tell you part of the story. Most women aren’t getting enough of this filling nutrient.
Reviewed by Dietitian Mandy Enright, M.S., RDN, RYT
Key Points
- Fiber is the most important nutrient that women should be tracking, with a goal of 25 grams per day.
- Fiber supports healthy blood sugars, gut health, heart health and hunger levels.
- Aim to eat more fruits, vegetables, whole grains, legumes, nuts and seeds to get more fiber.
If you’ve spent any time counting calories, you already know that you can eat two meals with the exact same amount of calories and feel completely different based on their composition. Those two meals containing an identical number of calories can affect your energy levels, digestion, satiety and blood sugar in completely different ways.
While tracking calories is common, there is another nutrient that deserves much more attention from women: fiber. Most women are getting a lot less of it than they think. The numbers back this up: Most adults consume only about 17 grams of fiber a day, well under the recommended amount, says Brenna Larson, M.S., RD. Women should ideally be aiming for 25 grams of fiber per day. Dietitians share why fiber is the nutrient more women should be tracking.
Keeps Blood Sugars Balanced
Fiber slows down both the digestion and absorption of food, which reduces blood sugar spikes and crashes to ultimately support balanced blood sugar levels, comments Sarah Gold Anzlovar, M.S., RDN, LDN. Some research also suggests fiber may improve insulin sensitivity, which supports more stable blood sugar over time. This is especially relevant for women, who are more likely to experience shifts in blood sugar regulation around hormonal changes like the menstrual cycle, pregnancy and menopause.
Soluble fiber, in particular, has been shown to improve blood sugar levels. That’s because when digested, soluble fiber creates a thick, gel-like substance that takes a long time to digest and absorb, ultimately slowing the rate at which glucose enters your bloodstream.
Supports a Healthy Gut
Fiber isn’t just for regular bathroom habits, though it does help with that too. Certain types of fiber, known as prebiotics, act as a food source for the beneficial bacteria living in your gut. Those gut bugs thrive when you eat enough fiber, so fiber increases the amount of good bacteria in your gut and may help diminish the less healthy gut bugs.
“Emerging research suggests that the gut microbiome can impact everything from skin health and mood to inflammation and metabolic health,” explains Anzlovar.
Beyond the immediate gut-health benefits, higher fiber intake has also been associated with a lower risk of colorectal cancer. Colorectal cancer rates have been rising among adults younger than 50 in recent years, with almost 50% of new cases of colorectal cancer being diagnosed in women. One long-term observational study found that each additional 10 grams of fiber consumed per day was associated with an almost 13% lower risk of developing colorectal cancer.
Helps Manage Cholesterol Levels
Fiber acts like an internal broom, helping to remove cholesterol from the body. This is especially beneficial because high amounts of LDL cholesterol (the “bad” cholesterol) in the blood can increase the risk of cardiovascular disease and stroke. As heart disease is the leading cause of death among women, it’s essential to keep cholesterol levels in check.
According to the American Heart Association, almost 25% of U.S. women have high LDL cholesterol, which is defined as having LDL cholesterol higher than 130 mg/dL. One of the best ways to lower LDL cholesterol is by consuming foods high in soluble fiber, which can help escort cholesterol out of the body through the digestive system instead of it being absorbed into the blood. Over time, this can help lower LDL cholesterol. Patricia Kolesa, M.S., RDN, recommends eating foods like oats, apples and beans, explaining that their soluble fiber binds to “bad” cholesterol in the intestine and removes it from the body.
Increases Satisfaction of Meals
Meals that include fiber tend to be more satisfying than meals with the same number of calories but little to no fiber. “By slowing digestion and steadying blood sugar, fiber helps keep you satisfied and full for longer than meals that don’t contain fiber, even with the same number of calories,” Anzlovar notes.
Fiber can play a role in levels of hunger and fullness hormones like GLP-1, and research has found that foods higher in fiber are associated with higher GLP-1 responses after eating. If you’re focused on maintaining a healthy weight, this satiety effect can matter more day-to-day than the calorie count on a nutrition label, simply because it changes how much you want to eat at the next meal or snack.
How Much Fiber Women Need
The recommended daily intake for fiber is 25 grams for women, or 14 grams per 1,000 calories consumed. This includes a mix of soluble fiber (found in the flesh of fruits and vegetables as well as some grains, legumes and chia seeds) and insoluble fiber (in the peels and skins of fruits and vegetables along with whole grains, nuts and seeds). Each type of fiber supports different benefits.
One word of caution when it comes to getting more fiber in your days. It’s better to increase fiber gradually by a few grams per day rather than all at once, since a sudden jump can cause bloating or digestive discomfort. Pair your fiber-rich foods with plenty of water to help your digestion move things smoothly through your gut.
Best Sources of Fiber
- Lentils (16 grams fiber per cup): Stir into soups and stews, or simmer with spices for an easy side dish.
- Black beans (15 grams fiber per cup): Add them to soups, grain bowls or a quick black bean and corn salad.
- Chia seeds (10 grams fiber per ounce): High in soluble fiber that forms a gel-like texture, great for smoothies, overnight oats or homemade chia seed pudding.
- Chickpeas (9 grams fiber per cup): These are a great source of both fiber and plant protein. Roast them up for a crunchy snack or make your own hummus.
- Raspberries (8 grams fiber per cup): Toss into oatmeal, blend into a smoothie or eat by the handful as a snack.
- Pears (6 grams fiber per pear): Make sure to keep the skin on to get both soluble and insoluble fiber. Slice onto a snack plate with nut butter, or roast with cinnamon.
- Oats (4 grams fiber per cup, cooked): Make a batch of overnight oats or add a scoop of oat bran to a smoothie.
Our Expert Take
Calories are a useful starting point if you’ve never paid attention to them, but they don’t capture how food actually affects your body. Fiber does a lot of behind-the-scenes work, from steadying blood sugar and feeding the gut microbiome to supporting healthy cholesterol and helping you feel full after meals. A good starting point is aiming to add more color to your plate and reading food labels to find fiber-rich foods. Instead of obsessing over every calorie, try building meals around fiber-rich foods like beans, lentils, oats, fruits and vegetables.