MD, FACG, AGAF, Co-Founder, Chief Medical Officer, Pandora Health Associate Chief Medical Officer, Bridgeport Hospital (Milford Campus), Yale New Haven Health Former President, Digestive Health Physicians Association
Here’s the truth: most women aren’t getting enough fiber. We should be eating 25 to 30 grams a day, but most women only get about half that amount.
And it matters, because a low-fiber diet shows up in ways you might not even connect to your gut. It can affect your heart, your blood sugar, your energy, your hormones, and even your risk for certain cancers.
Fiber is basically food for the good bacteria in your gut. When you eat beans, veggies, fruit, seeds, and whole grains, you’re feeding trillions of tiny helpers that, in return, make compounds to protect your gut lining, lower inflammation, and support your immune system. When you don’t get enough fiber, those bacteria go hungry and can’t do their job as well. That’s when things start to tip in the wrong direction.
Not all fiber works the same way, and that’s a good thing.
Your gut needs both, so variety matters. A balanced mix of soluble and insoluble fiber is what keeps your digestion smooth and your gut bacteria happy.
It’s the roughage that adds bulk to your stool and keeps things moving through your digestive system. You’ll find it in veggies like broccoli, whole wheat bread, nuts, and popcorn.
It helps lower cholesterol, slows down the release of sugar into your blood, and keeps you feeling fuller longer. You’ll find it in oats, apples, beans, lentils, and chia seeds.
Fiber plays a different role throughout a woman’s life.
In younger years it helps balance hormones and ease bloating. During pregnancy it can relieve constipation and steady blood sugar. Later, as metabolism slows and estrogen declines, fiber protects the heart, supports weight management, and lowers the risk of colorectal cancer and cardiovascular disease.
Fixing the fiber gap doesn’t mean fibermaxxing (popular on TikTok). You don’t need giant bowls of lentils or flax seed smoothies. That’s a quick way to end up bloated, crampy, and uncomfortable. Your gut bacteria don’t like sudden shifts. They do better when you give them a little more, day by day.
Instead of thinking about fiber challenges, just start weaving it into your meals. Here are some easy swaps:
Each of those adds a few grams of fiber. Do them consistently and they add up. And don’t forget the water. Fiber works best when it has something to soak up. If you add fiber but don’t hydrate, you’ll feel more stuck than supported.
Fiber is not flashy, but it is powerful. It supports your gut, balances hormones, helps manage weight, lowers disease risk, and fuels the bacteria that keep your immune system strong. Most women only get half the amount they need, but closing that gap doesn’t take powders, cleanses, or viral challenges. It takes small, everyday food choices that stick.
Start where you are. Add one fiber-rich food to each meal. Try a new bean or grain this week. Switch one refined grain for a whole grain. Your gut will thank you, and so will the rest of your body.
— Dr. Latha Alaparthi
