Fibre has been gaining the kind of attention that protein has had over the last couple of years. What was once something we associated mainly with keeping our gut regular is now being recognised as an important part of a healthy diet, from supporting digestion to helping with blood sugar, heart health and satiety.
Most of us tend to reach for fibre when our gut is not working as it should, hoping it will get things moving. But fibre goes beyond keeping you regular. For women, getting enough fibre can support hormonal health, digestion, heart health, blood sugar control, brain function and weight management. And while reaching for multigrain bread, chia puddings or a handful of seeds is a good place to start, experts break down how much fibre should women eat daily, which sources to prioritise and how to increase your intake without the bloating that can sometimes follow.
How does fibre help with women’s health?
Tanisha Bawa, certified nutrition coach, gut and hormone health expert and founder of TAN, says, “Fibre is definitely not just about keeping you regular. It can slow down the digestion and absorption of carbohydrates, which helps support steadier blood sugar and insulin responses. This is particularly relevant for women with insulin resistance or PCOS.”
It also has an interesting connection with hormonal health and oestrogen metabolism. A healthy, fibre-rich diet supports the gut microbiome, which plays a role in how oestrogen is metabolised and whether oestrogen metabolites are recirculated or eliminated through the gut.
Fibre can also help with cholesterol management. Since high fibre foods tend to be more filling, they can make meals more satisfying and support appetite regulation. All of this ultimately feeds into heart and metabolic health.
How much fibre should women consume daily?
Bawa says, “For most adult women, I would aim for around 25 to 30 grams of fibre a day. During pregnancy, fibre needs are slightly higher.” She further explains that women do not need to get too caught up in hitting an exact number every single day. What’s more important is making fibre a regular part of your meals and getting it from a variety of whole foods. The response to “how much fibre should women eat daily” can vary depending on factors such as age, activity levels, overall food intake and life stage.
As women move through perimenopause and menopause, fibre becomes even more important because of its role in blood sugar, cholesterol, satiety, gut health and oestrogen metabolism. Fibre, along with a healthy gut microbiome, helps support the way oestrogen and its metabolites are processed and eliminated through the gut. “So while you do not necessarily need a dramatically higher fibre target just because you are entering menopause, making sure you are getting enough becomes particularly valuable during this stage.”
Does fibre intake differ between men and women?
Generally, women need a little less fibre than men, mainly because fibre requirements are linked to overall energy intake, explains Bawa. But there should not be a one-size-fits-all approach. Age, activity levels, overall food intake, digestive health and life stage all matter.
For example, someone who is very active and eating more overall will probably need more fibre than someone with a lower calorie requirement. And more fibre is not necessarily better. If someone suddenly goes from very little fibre to a very high fibre diet, it can actually leave them feeling more bloated and uncomfortable.
The goal is enough fibre for your individual body, not simply the highest number possible.
Signs your diet lacks fibre
Aayushi Lakhapati, co-founder and chief nutrition officer of LVL X, explains that “one of the clearest signs of inadequate fibre intake is constipation, particularly infrequent, hard or difficult to pass stools. Some women may also experience a feeling of incomplete bowel emptying.”
However, these symptoms alone are not a reliable way to diagnose low fibre intake, as bloating, irregular bowel habits and digestive discomfort can have many causes. A more useful clue is the overall quality of your diet. If your meals are dominated by refined grains such as white bread, maida-based foods and polished rice, with relatively few vegetables, fruits, pulses, whole grains, nuts or seeds, your fibre intake is likely to be low.
Fibre also contributes to fullness, so diets consistently low in fibre may leave you feeling hungry soon after meals.
Easiest way to add more fibre to your diet
A varied, predominantly plant-based diet is usually the simplest way to improve your fibre intake, suggests Lakhapati. Most Indian diets are already rich in fibre with foods such as millets, legumes and leafy vegetables forming an important part of many meals. When it comes to adding more fibre, “the easiest approach is to upgrade foods already being eaten.”
According to Lakhapati, replace some refined grains with whole grains or millets, add dal, kidney beans, chickpeas or another pulse to at least one meal and make vegetables a substantial part of lunch and dinner. You can also include them at breakfast where possible.
For breakfast, options such as an omelette with a side of vegetables, vegetable poha, upma made with vegetables or besan/moong chilla are easy ways to build more fibre into your day. Indian foods that contribute useful amounts include whole wheat flour, millets such as bajra, jowar and ragi, dals and beans, chickpeas, green peas, vegetables, fruits, nuts and seeds such as chia, flax and sesame.
You can also swap fruit juices for whole fruits, grind flax seeds and add them to your atta or include a small amount of chia seeds to your water regularly.
Can you have too much fibre?
Lakhapati explains that more fibre is not always better, particularly if intake is increased very quickly. A sudden increase can cause bloating, abdominal discomfort, gas and changes in bowel movements.
In some people, consuming a lot of fibre without enough fluid can actually worsen constipation. The key is to increase fibre gradually rather than going from a low fibre diet to a very high fibre one overnight. Add one change at a time, such as an extra serving of vegetables or a small portion of dal and give your digestive system time to adapt.
Adequate fluid intake is also important. If persistent bloating or bowel symptoms continue despite dietary changes, it is worth investigating the underlying cause rather than simply adding more fibre.
What women get wrong about their daily fibre intake
One common misconception is that fibre means only salads, oats or bran. In reality, Indian diets have many naturally fibre-rich foods, from dal, chana and rajma to whole grains, millets, vegetables, fruits, nuts and seeds.
Another mistake is focusing on a single “superfood” rather than getting fibre from a variety of foods, says Lakhapati. It is important to remember that fibre is not found in animal foods such as eggs, meat, fish or milk, so a diet containing plenty of protein can still be low in fibre. Conversely, simply adding a fibre supplement does not compensate for a diet lacking plant diversity.
The goal should be an adequate and sustainable intake from a varied diet, introduced gradually and accompanied by adequate fluids.