For most women, the recommended daily fiber intake is:
25–35 grams per day, depending on age, activity level, and overall health.
That’s roughly 7–10 grams per meal, with a few grams from snacks in between.
But here’s the thing:
Most women aren’t even close.
The average woman gets less than 15 grams of fiber per day—about half of what’s recommended for optimal health.
If you’ve ever gone from zero to “super clean eating” overnight and felt bloated, crampy, or gassy… fiber might’ve been the culprit (or rather, how fast you added it in).
Your gut needs time to adjust to a higher fiber intake.
When too much fiber is introduced all at once—especially without enough water—it can slow digestion, trap gas, and lead to discomfort.