Fiber for Women’s Health: Most Women Aren’t Getting Enough — and Why It Matters
Fiber is one of the most overlooked nutrients in women’s health — yet it plays a foundational role in hormone regulation, digestion, metabolic health, and even long-term prevention of chronic disease.
Despite the importance of fiber, and its overwhelming benefits, over 95% of women are not meeting their daily fiber needs. This gap in fiber intake can contribute to symptoms many women (including younger me) unfortunately normalize, including bloating, constipation, heavy and/or irregular cycles, blood sugar crashes, PMS symptoms, and more.
Let’s dive into what fiber actually does in the body — and why prioritizing it is important for optimal women’s health.
What Is Fiber?
Fiber is a type of carbohydrate found in plant foods that the body cannot fully digest. Instead of being broken down for energy (like carbohydrates, fats, or protein), fiber moves through the digestive tract, feeds our gut microbiome, assists in estrogen detoxification, and supports our overall metabolic health.
There are two main types of fiber, and both are important for different reasons:
Soluble Fiber
Soluble fiber dissolves in water to form a gel-like substance. It helps:
Stabilize blood sugar levels
Lower LDL cholesterol
Support a healthy gut microbiome
Common sources of this beautiful soluble fiber include: oats, beans, lentils, chia seeds, flaxseeds, and fruit.
Insoluble Fiber
Insoluble fiber does not dissolve in water. Instead, it adds bulk to stool and supports regular bowel movements by helping food move efficiently through the digestive tract.
Common sources of this wonderful insoluble fiber include: whole grains, nuts, seeds, and vegetables.
Most women benefit from getting a combination of both soluble and insoluble fiber daily. This can easily be achieved by consuming adequate whole, plant foods daily.
Fiber’s Role in Hormone Health
One of fiber’s most powerful — and least discussed — benefits is its role in women’s hormone health.
Fiber supports estrogen clearance by improving bowel regularity which helps to reduce the reabsorption of estrogen in the gut. Without adequate fiber, estrogen is more likely to be reabsorbed and recirculated from the gut, back into the bloodstream via enterohepatic circulation. This may contribute to multiple symptoms women specifically struggle with including but not limited to:
Heavy or painful periods
Cyclic breast tenderness
Cyclic mood swings
Water retention
Other PMS symptoms
A healthy diet rich in whole, nutrient-dense foods including multiple sources of plants is essential for proper estrogen metabolism, which has many downstream benefits for us ladies!
Fiber and Blood Sugar Balance
Fiber also slows down the digestion and the absorption of carbohydrates. This helps to prevent rapid blood sugar spikes and crashes, supporting more stable blood sugar levels throughout the day.
This is especially important for women who are struggling with:
That late afternoon energy crash
PCOS
Prediabetes, diabetes, and/or gestational diabetes
Insulin resistance or other metabolic concerns
Having a balanced blood sugar helps to support a more stable mood and energy levels, improved metabolic health, and healthier hormone signaling overall.
Fiber Supports Gut Health (Which Impacts Just About Everything)
Fiber acts as fuel for beneficial gut bacteria. These bacteria play a role in:
Immune health
Estrogen metabolism (dedicated estrobolome post coming soon)
Inflammation regulation
Gut–brain signaling
A fiber-rich diet supports a diverse, resilient gut microbiome — which has extensive downstream effects throughout the body. The more we learn about the gut microbiome, the more we realize that we have drastically underestimated its impact on just about every other system in the body. I believe we are just touching the surface in understanding this complex system. What we do know? Fiber is how we feed, nourish, and optimize it!
How Much Fiber Do Women Need?
Most adult women should aim for a minimum of 25 grams of fiber per day. Despite this minimum recommendation, only about 5% of women are reaching this level daily. Most women are getting somewhere around 17 grams of fiber daily. The great news is, there are some really simple, yummy, and affordable ways to increase your fiber intake!
In my own hormone health journey (see my story on website), gradually increasing my fiber intake played a tremendous role in improving my symptoms.
Simple Ways to Increase Fiber Intake
Rather than reaching for a fiber supplement (which apparently is a trend on social media that some of my patients have shared with me - I always appreciate them keeping me in the loop!), it is important that we prioritize whole-food sources of fiber. I recommend a food-first approach because, well first off, this is the way our body was designed to take in fuel, and second, the beautiful plant-sources of fiber are also rich in powerful vitamins, minerals, and antioxidants that have been removed from your traditional fiber supplements. Some simple ways I recommend increasing your fiber intake through foods:
Add ground flaxseed or chia seeds to smoothies or oatmeal
Choose whole grains over refined grains
Include beans or lentils regularly
Aim for vegetables at every meal
Snack on fruit, nuts, or seeds
Of note, it is important to increase fiber gradually and hydrate well to avoid digestive discomfort as your body (and gut microbiome) adjusts to more fiber, especially if you have been eating a low fiber diet for a while! And of course, if you have a history of GI problems or concerns, it's best to discuss it with a doctor before drastically changing your diet!
In Summary
Fiber is essential for optimal women’s health. From estrogen metabolism to blood sugar regulation to gut health, adequate fiber intake supports the beautiful symphony of systems that are working to keep us alive and healthy daily.
I hope this post was helpful, educational, and encouraging! Always remember, small, consistent changes can make a meaningful difference over time.
If you’re interested in learning how nutrition, lifestyle, and cycle-aware habits can support your health, you can:
Join the waitlist for Thornburg Integrative Clinic (click here)
Schedule an Individualized Educational Consultation with me (click here)
Follow along on Instagram @hannahthornburg.md for weekly evidence-based women’s health education, and updates on new posts/videos/practice updates (as well as cute photos of my cat).
Educational content only. Not a substitute for medical care. Always discuss individual health concerns with your healthcare provider.