How Much Fiber Do Women Need Daily?

Adding fiber to your diet has many health benefits. Since more fruits and vegetables contain either soluble or insoluble fiber, you can easily increase the amount of fiber you eat throughout the day. When preparing foods, consider using fresh fruits and vegetables, whole grains, nuts and wheat flour. Studies have shown that women who increase their daily fiber intake experience lower cholesterol levels, maintain healthier blood sugar levels, reduce their risk of developing gall stones and prevent or reduce the onset of GERD (acid reflux).

Recommended Daily Fiber

• Women age 50 and younger should eat 25 grams of fiber each day and women over the age of 50 should eat 21 grams of fiber each day, according to The National Academy of Sciences' Institute of Medicine. It has been estimated that the average adult only eats 5 to 10 grams of fiber each day. Fiber is not absorbed by the body. Instead, fiber passes through the body without breaking down. Fiber helps regulate the flow of waste material through your digestive system. If you suffer from constipation or irritable bowel syndrome, fiber can help regulate bowel movements. Fiber also is helpful in lowering cholesterol and help you maintain healthy blood sugar levels.

Increasing Fiber

• Increase the amount of fiber you eat each day by adding fruits and vegetables, whole grains, beans and nuts to your diet. Choose breakfast cereals that contain higher amounts of fiber and include a banana, orange or apple. Salads that contain a variety of vegetables, beans and nuts prevent you from becoming bored during lunchtime. Switch to whole grain pasta and breads during dinnertime and prepare baked goods using wheat flour. Popcorn or whole wheat crackers can be eaten for snacks or as an appetizer before a meal.

Types of Fiber

• There are two types of fiber, insoluble and soluble. Insoluble fiber does not dissolve in water and is used by the body to aid in the removal of waste and maintain regular bowel movements. Soluble fiber does dissolve in water and has been shown to lower cholesterol and glucose levels. Wheat bran, nuts and most vegetables are good sources of insoluble fiber. Beans, fruit and oats contain soluble fiber.

Health Benefits

• In addition to increasing bowel movements and helping the body maintain better digestive health, fiber has also been shown to prevent acid reflux, reduce hemorrhoid inflammation and reduce the risk of gall stones. Eating fiber while dieting helps you feel more full in less time. This can help you stick to your diet without snacking throughout the day. Ongoing studies are being performed to determine if fiber actually helps reduce the risk of breast cancer and colorectal cancer.