When it comes to nutrition, you may or may not have heard this before: Women need about 25 grams of fiber per day, and men need about 38 grams.
But here’s what most people don’t know. It’s not really about being a woman or a man it’s about how much you eat, your body size, and your overall health needs.
Let’s break it down in a simple, real-life way
Fiber Is Based on Calories not Gender
Health experts use a general rule:
14 grams of fiber per 1,000 calories consumed
Since men typically eat more calories than women, their fiber recommendation ends up higher.
Example:
Eating ~1,800 calories/day → ~25 g fiber
Eating ~2,700 calories/day → ~38 g fiber
So if you eat more, you likely need more fiber regardless of gender!
Body Size & Digestive Needs
On average, men tend to have:
- Larger bodies
- Larger digestive tracts
- Higher food volume
More food moving through your system = more need for fiber to:
- Keep digestion regular
- Support gut health
- Prevent constipation
Fiber & Disease Prevention
Fiber plays a powerful role in long-term health. Higher fiber intake is linked to lower risk of:
- Heart disease
- Type 2 diabetes
- High cholesterol
- Colon cancer
- Blood sugar spikes
Because men statistically have higher risk for some of these, guidelines often encourage higher fiber intake.
The Real Truth: Fiber Is PERSONAL
Your ideal fiber intake depends on:
- How many calories you eat
- Your activity level
- Your gut health
- Your goals (fat loss, energy, digestion, hormones)
A very active woman may need more fiber than a sedentary man.
There is no one-size-fits-all!
Soluble vs. Insoluble Fiber (Why This Matters)
Not all fiber is created equal:
- Soluble Fiber (gentler on digestion):
- Helps blood sugar control
- Supports gut bacteria
- Helps lower cholesterol Found in: oats, chia, flax, berries, beans, apples
Insoluble Fiber (adds bulk):
- Helps move food through the gut
- Prevents constipation Found in: whole grains, leafy greens, veggies, skins of fruits
For sensitive stomachs (like IBS), focusing more on soluble fiber can make a big difference.
How Brews & Blends Helps You Hit Your Fiber Goals
At Brews & Blends, we don’t just make delicious shakes & teas — we help you fuel smarter.
Our shakes, bowls, and add-ins can help you:
- Increase daily fiber
- Support gut health
- Feel fuller longer
- Balance blood sugar
- Support fat loss & energy
We also help personalize your nutrition so you’re not just following generic rules you’re following what works for YOUR body.
Bottom Line
Fiber isn’t a “women vs. men” thing. It’s a YOU thing.
If you want to know:
- How much fiber YOU should be getting
- Which fiber sources work best for YOUR gut
- How to add fiber without bloating
Come see us at Brews & Blends — we’re here to help you fuel with intention, one sip at a time.
Content provided by our partner, Brews and Blends
Address: 777 E. Aurora, Macedonia
Email: brewsblends@icloud.com
Address: 777 E. Aurora, Macedonia
Email: brewsblends@icloud.com
