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How Much Fiber Do Women Need in Their Diets

According to the USDA’s Dietary Guidelines for Americans, fiber is an important part of an overall healthy eating plan and most women are not eating enough fiber.

There are many good sources of fiber including fortified cereal, many whole-grain breads, fruits, (especially berries), beans, dark green leafy vegetables, nuts and all types of squash.

It’s important to review the Nutrition Facts labels for fiber content in processed foods such as cereals and breads. Need a hand? Check out this search tool on this USDA page to find the amount of fiber in whole foods like fruits and vegetables.

The USDA recommends:

  • Women ages 19 to 30 need 28 grams of fiber every day.
  • Women ages 31 to 50 need 25 grams of fiber every day.
  • Women age 51 or older need 22 grams of fiber every day.

Why is fiber good for women’s health?
Fiber helps lower your risk for diseases that affect many women. This includes heart diseasediabetesirritable bowel syndrome, and colon cancer.

Not getting enough fiber can lead to constipation. It can also raise your risk for other health problems. Part of your healthy eating plan should include choosing fiber-rich foods, including berries, beans and dark green leafy vegetables every day.

Bonus: Fiber also helps you feel full, so it can help you reach and maintain a healthy weight.

Photo by Magda Ehlers from Pexels

This article is intended to convey general educational information and should not be relied upon as a substitute for professional healthcare advice.

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