While protein has become the star of modern diets, nutritionists say the focus should shift to fiber, which most women don't get enough of.
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A low fiber intake is associated with digestive problems, more difficult weight control and an increased risk of metabolic disorders, especially after menopause, when the body undergoes significant hormonal changes.
“Fiber is a type of carbohydrate that the body cannot digest,” Meggie Connelly, dietitian and founder of Be Balanced Nutrition Services, tells Oprah Daily. They are found exclusively in foods of plant origin and contribute to the normal functioning of the digestive system.
According to official United States data, more than 90% of women do not reach the recommended daily intake of fiber. In this context, specialists emphasize the need for a more balanced diet, which constantly includes fiber sources.
Among the most important are vegetables, fruits, legumes and whole grains – foods that can be integrated relatively easily into the daily diet and are essential for maintaining long-term health.
What role do fibers play in the body?
In short, fibers help regulate intestinal transit, support cardiovascular health and, through their effect on intestinal flora, contribute to the functioning of the immune system. They may also support weight control and are associated with a lower risk of chronic disease.
There are two main types of fiber: soluble and insoluble. Each has a different effect, but together they support the normal functioning of the digestive system.
Soluble fiber is found in foods such as oats, apples, berries, lentils and barley. They dissolve in water and form a gel that slows digestion, regulates the absorption of nutrients and prolongs the feeling of satiety. In addition, they can be helpful in some episodes of diarrhea and in certain digestive conditions, including irritable bowel syndrome.
This type of fiber also helps lower cholesterol, by reducing its absorption in the intestines. In addition, some soluble fibers function as prebiotics, i.e. as food for the beneficial bacteria in the gut, which supports immunity and may even have effects on brain function.
Insoluble fiber, found in foods such as cauliflower, celery, potatoes with skins and whole grains, does not dissolve in water. They pass almost intact through the digestive system and have an important role in preventing constipation, as they speed up intestinal transit. Both soluble and insoluble fiber are associated with a lower risk of colon cancer.
How much fiber do we need?
The US Dietary Guidelines recommend about 14 grams of fiber for every 1,000 calories consumed daily. In practical terms, this means that most adults should be consuming around 25-30 grams of fiber per day, but many people fall short of this level.
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“In general, I recommend 25 to 35 grams of fiber per day to help with blood sugar control and weight management,” says dietitian Meggie Connelly.
For guidance, a medium-sized apple contains about 4 grams of fiber, and a serving of black beans can reach 6–7 grams.
For menopausal women, an adequate intake of fiber can help reduce some common digestive symptoms during this period, such as bloating, gas, constipation or episodes of diarrhea.
How to increase fiber intake without discomfort
Suddenly switching to a high-fiber diet can have unpleasant effects: cramps, bloating, gas or constipation. Therefore, specialists recommend gradually increasing the intake, by approximately 5 grams per day, until the recommended level is reached.
In practice, this means introducing an extra portion of fiber-rich foods every day. The best sources include fruits, vegetables, legumes, nuts, seeds and whole grains. It is also recommended to eat foods with skin where possible, such as apples or potatoes.
Hydration is just as important. An increased intake of fiber, in the absence of a sufficient amount of water, can accentuate digestive discomfort.
Specialists also draw attention to ultra-processed products enriched with fiber – from “low-carb” bars and wraps to drinks with probiotics. While they may seem like a quick fix, frequent consumption of these products can cause bloating or gas. Psyllium-based supplements can be an alternative for people who are unable to meet their needs from food alone.
Essentially, increasing your fiber intake means you'll have a diet richer in a variety of plant foods. It's one of the simplest dietary changes, but one with consistent long-term health effects.
Fiber reduces the risk of obesity by 26%
A large study published in Frontiers in Nutrition (July 2025), based on 39,184 US adults (NHANES 1999-2018), shows that fiber consumption above 20.8 grams per day reduces the risk of obesity by 26% compared to those with less than 9 grams per day. In already obese people, the same intake reduces overall mortality by 21%, with a maximum effect at 26.3 grams per day.
Fiber is more beneficial to those who do not smoke or drink alcohol, and the effect is more pronounced in certain ethnic groups. The average consumption in the US is alarming – only 16-17 grams per day – below the official recommendations of 25 grams for women under 50 and 21 grams for those over 50. Moreover, the researchers emphasized the effectiveness of natural sources: vegetables, fruits, whole grains, legumes.
