Unlike many of the nutrients we consume every day, fiber isn't absorbed by the body. Instead, it passes directly through the body and out through the intestines as solid waste. Though it moves quickly through the body, fiber is an important part of a healthy diet, and getting the recommended daily fiber intake for women has several health advantages.
The Facts
According to the Institute of Medicine, women between the ages of 19 and 30 need 28 grams of dietary fiber every day. Women older than 30 on a 2,000-calorie daily diet should increase their consumption of fiber to 31 grams per day, according to the United States Department of Agriculture (USDA) Food Guide.
Types
There are two types of dietary fiber. Insoluble fiber moves through your digestive tract, improving elimination and reducing incidence of constipation. Soluble fiber, so named because of its ability to dissolve in water, plays a role in helping to maintain healthy cholesterol and blood glucose levels. Both types of fiber should be included in your daily fiber intake.
Sources
Though fiber supplements exist, the best way to get fiber is through your diet. Beans and peas are good sources of fiber. A cup of navy beans contains 19.1 grams of fiber, and a cup of lentils contains almost 16 grams of fiber. Cereals and grains are also rich sources of fiber: A half-cup of bran cereal (made with 100-percent bran) has 12.5 grams of fiber. Vegetables, including artichokes, spinach and winter squash, and fruits, such as prunes, guava and raspberries, are also good sources of fiber.
Benefits
Meeting the daily minimum fiber recommendations can have many benefits for women. Fiber helps with constipation and other elimination issues, such as watery stool. High-fiber diets may also help with weight loss, since fiber-rich foods take longer to eat, according to the Mayo Clinic. In the European Prospective Investigation into Cancer and Nutrition (EPIC), eating enough fiber appeared to play a protective role against colon cancer, though more research is needed to determine what the connection between fiber consumption and cancer may be.
Warning
If you haven't gotten enough fiber in your diet in the past, try to increase your fiber consumption gradually. Bringing large quantities of fiber into your diet too quickly can cause abdominal pain and bloating or intestinal gas. Also keep in mind that as you increase your fiber intake, you should also increase your daily water intake, since fiber works most effectively when it absorbs water.
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