90% of Women Don’t Get Enough Fiber

Dietary fiber is essential for overall health, yet studies indicate that approximately 90% of women do not meet the recommended daily intake.¹This gap is important to address, as fiber is especially beneficial for reproductive health and fertility. Let's dive deeper into what you should know about fiber and women's health—and how to ensure you're getting enough every day.

First: What Is Fiber?

Fiber is a type of carbohydrate that the body can't break down as it digests. It's typically the "roughage" found in plant-based foods and carries a host of benefits: from promoting digestive health and regularity, to supporting a healthy immune system, promoting satiety, and regulating our blood sugar. Fiber feeds the "good" bacteria in our gut microbiome, which in turn supports nutrient absorption, digestion, mood, and metabolic health.

The Role of Fiber in Women's Reproductive Health

Adequate fiber intake supports hormonal balance, weight management, and gut health—all crucial factors for health at large, but in particular reproductive health. A specific example: A diet rich in fiber helps maintain healthy estrogen levels by promoting its excretion through bowel movements, thereby reducing the risk of estrogen dominance, which can impair fertility.²

Fiber and Fertility

Research suggests that a high-fiber diet may enhance fertility by:

Supporting Healthy Weight: Maintaining a healthy weight is vital for reproductive health. Fiber-rich foods promote satiety, aiding in weight management.³
Regulating Blood Sugar: Stable blood sugar levels are important for hormonal balance. Fiber helps prevent insulin spikes, which can negatively affect fertility.⁴
Enhancing Gut Health: A healthy gut microbiome supports nutrient absorption and hormone regulation, both essential for fertility.⁵

Fiber, Pregnancy and Postpartum

Supporting Maternal Gut Health: Proper intake of fiber during pregnancy supports maternal gut health, healthy blood sugar regulation, and promotes a balanced microbiome.
Easing Pregnancy Constipation: For those navigating digestive troubles in the third trimester, hitting your daily fiber intake may help provide some relief.
Postpartum Digestive Support: As your body recovers from birth, a balanced, fiber-rich diet can feed your gut microbiome and help restore some regularity over time.

Fiber and Perimenopause

Promoting Metabolic Regulation: As our hormones shift during perimenopause, getting enough dietary fiber can help keep blood sugar levels in check.
Digestion and Regularity: Some women notice digestive changes during perimenopause—from bloating and constipation to irregularity. Dietary fiber can help keep our system in balance.

Recommended Fiber Intake

Health experts recommend that women under 50 consume 25 grams of fiber daily, while those over 50 should aim for 21 grams. However, many women fall short of these guidelines.⁶

Sources of Dietary Fiber

Our POV: When it comes to nutrition, start with your plate. Incorporating a variety of fiber-rich foods can help you meet your daily requirements:

Fruits: Apples, pears, and berries
Vegetables: Broccoli, carrots, and leafy greens
Whole Grains: Oats, quinoa, and brown rice
Legumes: Lentils, chickpeas, and beans
Nuts and Seeds: Almonds, chia seeds, and flaxseeds

Incorporating these foods into daily meals can help support a healthy microbiome, reproductive balance and overall wellbeing.

Fiber Supplementation

Paired with a balanced diet, a daily supplement can help you reach your optimal intake. Our pro tip: Since many fiber supplements can cause bloating, choose a prebiotic, low-FODMAP fiber as it's much gentler on the stomach—and even better for your microbiome to boot.

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This article is for informational purposes only. It is not, nor is it intended to be, a substitute for professional medical advice, diagnosis, or treatment and we recommend that you always consult with your healthcare provider. To the extent that this article features the advice of physicians or medical practitioners, the views expressed are the views of the cited expert and do not necessarily represent the views of Perelel.

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