How Much Fibre Per Day For a Woman Is Recommended?
Hey amigos! Have trouble with your diet? Not sure what nutrient to take? Well, well we are here to simplify it for you. Answering scorching questions like how much fibre per day for a woman, what are fibre rich foods or the need for fibre, we will address all these in this blog.
Do you know what fibre is? Well, if said in simple language, fibre is a component of the diet that is crucial at every stage of life. Irrespective of your age or gender, fibre is important. Though the per day intake amount changes with age, that doesn’t mean it is not necessary.
Fibre is an important part of a balanced diet, and should not be neglected! So we bring you a detailed guide about how much fibre per day for a woman is necessary.
Why waste another second? Let’s dive into it…
How Much Fibre Per Day For A Woman At Different Stages
How much fibre per day for a woman is necessary? At different stages of life, the per day intake quantity of fibre changes. It is different for a child, an adult, a pregnant woman, and one who has crossed her fifties. With age, the bodily requirement changes, and so does the requirement for fibre.
Wait, you also need to keep in mind that high-fibre food items are good, but they can also increase the fibre percentage in your body. Too much fibre has its own disadvantages.
So, here is your step by step guide on how much fibre per day for a woman is recommended, what fibre-rich food items are, and the signs of too much fibre.
|Age||How Much Fibre Per Day For a Woman (in grams)|
|1 to 3||19 gm|
|4 to 8||25 gm|
|9 to 18||26 gm|
|19 to 50||25 gm|
|51 +||21 gm|
There’s a saying that goes like, “a child who eats healthy food, grows up loving healthy food”, isn’t this what you want for your baby girl? So, a healthy diet, of course with fibre is necessary for them, and just to develop a habit. But because the body needs it.
Although at a young age the fibre intake is not as much as for a grown-up lady, it is still of importance in the overall diet. So if you are wondering how much fibre per day for a woman is needed for young girls, it is 19 gms up till the age of 3 and 25 – 26 gms up till the age of 18.
Pregnancy is one of the most beautiful and life-changing stages of life, isn’t it? A woman’s body goes through numerous changes which imply the importance of a healthy diet. In simpler words when pregnant you need to take extra care of your fibre intake.
Wondering how much fibre per day for a woman, in case of pregnancy is necessary? 28 gms. The fibre content also helps curb down the side effects of pregnancy while maintaining a healthy balanced diet.
Once you are done with pregnancy, another important stage awaits you, breastfeeding. As beautiful and important it is, breastfeeding consumes lots of nutrients and energy.
During breastfeeding, 29 gms is the answer to how much fibre per day for a woman. Maintaining this fibre amount of fibre content will ensure your good health while feeding your infant.
Once You Cross 50
As the age strikes the body tends to lose its effectiveness in absorbing fibre. This is mainly because the digestive tract changes with age, although the illness can also be a reason for it.
So, if you’ve crossed 50 and are wondering how much fibre per day for a woman is required the answer is 21 grams. Not more, nor less.
What Food Items To Eat For Fibre
Although there are many guides on the Keto diet and how to have a balanced diet, you should still be aware of what goes in your body. For this reason, you should be aware of what food items to eat to have a fibre rich diet.
Up till here, it is clear how much fibre per day for a woman is essential. So let’s move on to the source of fibre. Well, first things first, you should know that fibre is of two kinds, soluble and insoluble.
Soluble fibre, as the name suggests is the one that is soluble in water. It forms a gel-like substance inside the body. As for the question of how much fibre per day for a woman, if talking about soluble fibre, on average it should be eight to ten grams.
Soluble fibre-rich food items:
Insoluble fibre, much like its name, is the one that is not soluble in water. This type of fibre is very helpful when it comes to constipation. Wondering why? Because it adds bulk to the stools while it passes from the digestive tract.
Insoluble fibre-rich food items:
- Whole-wheat flour
- Wheat bran
- Green beans
Signs That Your Fibre Intake Is Too Much
There is always a good side and a bad side to everything, be it humans, technology or food! So, having too much fibre in the body brings certain illnesses or uneasiness in the body. A change in bowel movements, bloating and gas, abdominal pain, and mineral deficiencies are a few issues related to the high fibre content in the body.
But we have already discussed how much fibre per day for a woman is necessary, so you can save yourself from these. Always, look for food labels, while purchasing food items, they will tell you exactly how much fibre you will eat. In any case, you don’t get relief, seek a doctor’s consultation.
We hope that this guide on how much fibre per day for a woman will essentially help you maintain a healthy diet. For any queries or questions feel free to drop your comments.