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Women who are 50 years old or younger should include 25 grams of fiber per day in their diets, according to MayoClinic.com. Women who are 51 years old or older should eat 21 grams per day of fiber.
The average American eats 15 grams of fiber per day, but they should have much more. Women should get 25 grams and men should aim for 38. Add more fiber to your diet slowly to avoid cramps and bloating. Do it over a 2- or 3-week period and drink plenty of water. âStart by adding 7 grams of fiber to your daily diet and increase it each week until you are at the goal,â says Megan Davis, RD, LD. To reach her daily target, a woman could eat: