Why Fiber Is Important for Women: What Gastroenterologist Dr. Sachin Goyal Wants You to Know
When it comes to nutrition, protein tends to dominate the conversation. It is on food labels, all over on social media and at the center of nearly every wellness trend. And while protein is certainly important, there is another nutrient that deserves just as much attention, one that could be doing far more for your health than you realize.
It is one of the most easily accessible nutrients available, yet most women are not getting nearly enough of it. Fiber, found in fruits, vegetables, whole grains and beans, plays a powerful role in a woman's long-term health. From hormone regulation to heart health, bone strength to digestive health, fiber is doing some of its most important work behind the scenes.
Dr. Sachin Goyal, board-certified gastroenterologist and hepatologist, shares what fiber is, why it deserves a more prominent place on your plate and his best tips on easy ways to get more of it throughout the day.
The Basics: What Is Dietary Fiber?
“Dietary fiber is the non-digestible portion of plant-based foods,” explains Dr. Goyal. “Unlike other nutrients, it is not broken down during digestion. Instead, it passes through the digestive system largely intact, doing its work along the way. There are two kinds of dietary fiber: soluble fiber, which dissolves in water to create a gel-like substance, and insoluble fiber which adds bulk to stool and helps move food through the digestive tract.”
“Both types are important” Dr. Goyal notes. “And most plant-based foods naturally contain a combination of the two.”
The daily recommended intake of fiber for most women is 21 to 25 grams, depending on age. However, the average woman only gets about 15 grams of fiber per day, leaving a significant gap.
Fiber and Women's Health: Why It Matters
“Fiber is essential for everyone, but the health benefits for women go far beyond what most people expect,” explains Dr. Goyal.
Hormonal Balance and Breast Health
For women, one of the most important and often overlooked benefits of fiber is what it does to estrogen levels.
“When estrogen levels are elevated, it can increase the risk of certain hormone sensitive cancers, including breast cancer,” explains Dr. Goyal. “Fiber helps bind excess estrogen in the digestive system and facilitate its elimination, reducing re-absorption into the bloodstream. And while there is no single nutrient that can ensure protection against disease, a high fiber diet has been shown to reduce the risk of breast cancer for women, especially before menopause.”
Digestive Health and Gut Microbiome
Women are more likely to experience digestive issues such as irritable bowel syndrome, constipation and bloating. Adopting a high fiber diet is known to help support a healthy gut microbiome, which is the balance of bacteria in the digestive system that affects everything from the immune system to the mind.
“Soluble fiber acts as a prebiotic,” says Dr. Goyal, “which helps feed good bacteria in the gut that produce short chain fatty acids, which have been shown to help reduce inflammation, strengthen the gut lining and can even impact mental health. A healthy gut microbiome is increasingly recognized as a cornerstone of good health.”
Heart Health
Cardiovascular disease continues to be the leading cause of death among women in the United States.
“Soluble fiber found in foods like oats, barley, beans and flaxseed helps reduce LDL, or ‘bad’ cholesterol, by binding to the cholesterol particles in the digestive system and removing them before they enter the bloodstream,” explains Dr. Goyal. “Women who consume a high fiber diet have a significantly lower risk of developing heart disease, high blood pressure and stroke.”
Blood Sugar Regulation and Metabolic Health
Fiber plays an important role in stabilizing blood sugar levels. Its role may be especially valuable for women with diabetes or polycystic ovary syndrome (more commonly known as PCOS).
“For women managing prediabetes or PCOS, fiber is a valuable tool”, explains Dr. Goyal. “It can help regulate blood sugar levels by slowing down the absorption of sugar into the bloodstream. For anyone struggling with insulin resistance, a high fiber diet can help alleviate symptoms and prevent the development of type 2 diabetes.”
Weight Management and Satiety
Dr. Goyal adds that fiber-rich foods tend to be more filling and lower in calories.
“When you spend longer working to chew and digest, it’s more likely your brain will recognize that you are full. This can help a person eat fewer calories without having to go through a restrictive diet,” says Dr. Goyal. “This can be especially useful for women experiencing weight changes.”
Bone Health
Fiber may also support bone health, explains Dr. Goyal.
“Osteoporosis, a condition in which bones gradually become weaker and more at risk to fractures and breaks, is a major concern for many women as they age” explains Dr. Goyal. “A healthy gut improves the absorption of key minerals like calcium and magnesium. Over time, this can contribute to better bone density and reduced risk of osteoporosis. As research continues to evolve, fiber is increasingly recognized as a key contributor to long term skeletal health.”
Steps to Boost Your Fiber Intake
According to Dr. Goyal, boosting your fiber does not have to be a drastic change to your diet. It can be achieved through small changes that over time will lead to significant improvements.
Here are a few easy places Dr. Goyal recommends you start:
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Swap refined grains for whole grains, such as whole wheat bread, brown rice and oatmeal.
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Add legumes such as lentils, chickpeas and black beans to your meals several times a week.
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Choose fruits and veggies with the skin on, whenever possible.
“One key point,” Dr. Goyal adds, “is to increase fiber gradually. I do not recommend adding more than about 5 grams per week. It is also especially important to stay well hydrated to ensure the fiber supports digestion.”
Start the Conversation
Every woman's health profile is different. For those with inflammatory bowel disease, recent bowel surgery or other gastrointestinal conditions, it is important to talk to your healthcare provider before making drastic changes to your diet. However, for most women, gradually increasing dietary fiber is one of the safest and most effective ways to improve overall long-term health.
Digestive concerns can be challenging to talk about but you do not have to navigate them alone. Experts like Dr. Sachin Goyal are here to help keep you in your best health, with a compassionate approach to specialty care: Gastroenterology & Hepatology | CaroMont Health