Are You Getting Enough Fibre?

For women the recommended dietary guideline is 25g of fibre daily, and for men its 38g daily —beneficial for gut health, stable glucose levels, and even weight management. But if hitting that number feels like a challenge, don't worry, I’ve got you covered!

Fibre is especially beneficial for perimenopausal and menopausal women, addressing many health challenges that arise during this life stage.

1. Reduces excess estrogen: Fibre helps eliminate excess estrogen by binding to it in the gut and promoting its excretion. This can help reduce symptoms like bloating or hormonal imbalances linked to perimenopause.

2. Lowers cholesterol: Soluble fibre helps reduce LDL cholesterol levels, crucial as menopause increases heart disease risk.

3. Increases satiety: Fibre-rich foods keep you fuller for longer, preventing overeating and aiding weight control, which can become more challenging during menopause.

4. Supports gut microbiome: Fibre feeds gut bacteria that produce short-chain fatty acids, which may enhance calcium absorption for better bone density. This is critical during menopause, as estrogen declines increase the risk of osteoporosis.

5. Prevents insulin resistance: Menopause increases the risk of insulin resistance. Fibre slows sugar absorption, helping stabilise blood sugar and reducing diabetes risk.

Here, I’ll show you how to easily meet your daily fibre needs by picking foods from four simple categories: vegetables, fruits, grains/lentils, and nuts/seeds.

Over the years as a Nutrition Consultant and Coach, I have heard many myths regarding fibre. Here are some common myths and the truths behind them.

1. Myth: Fibre is only important for constipation

Truth: While fibre is excellent for promoting regular bowel movements, its benefits go far beyond digestion. It helps:

• Lower cholesterol

• Regulate blood sugar

• Support weight management

• Feed gut-friendly bacteria

• Reduce the risk of chronic diseases like heart disease and diabetes

2. Myth: All fibre is the same.

Truth: There are two types of fibre—soluble and insoluble—and they serve different purposes:

• Soluble (oats, apples, beans) dissolves in water, helps lower cholesterol, and stabilises blood sugar.

• Insoluble (whole grains, vegetables) adds bulk to stool and promotes digestive health.

3. Myth: You need to eat raw vegetables to get enough fibre.

Truth: While raw vegetables are high in fibre, cooking doesn’t eliminate it. In fact, cooking makes some fibre easier to digest for those with sensitive stomachs.

4. Myth: Fibre supplements are just as good as whole foods.

Truth: Fibre supplements (like psyllium husk) can be helpful, but they lack the additional nutrients, antioxidants, and phytochemicals found in whole foods like fruits, vegetables, and legumes.

5. Myth: Fibre causes bloating and discomfort.

Truth: This happens if you increase fibre intake too quickly or don’t drink enough water. Gradual increase paired with adequate hydration prevents discomfort.

6. Myth: Low-Carb diets don't allow for enough fibre.

Truth: You can get enough fibre on a low-carb diet by focusing on non-starchy vegetables, nuts, seeds, and low-sugar fruits like berries.

7. Myth: More fibre is always better.

Truth: Excess fibre, especially from supplements or very high-fibre foods, can cause bloating, cramping, or diarrhea. The ideal intake for most women is around 25g/day, and for men, it's 38g/day.

8. Myth: You can only get fibre from grains.

Truth: Fibre is abundant in various food groups, including:

• Vegetables (broccoli, spinach)

• Fruits (berries, pears)

• Nuts and seeds (chia, flaxseeds)

• Legumes (lentils, chickpeas)

  
  

In conclusion, as a nutrition consultant, I’ve seen firsthand how much confusion exists around fibre. Many of my clients come in thinking they need expensive supplements or fibre-enriched packaged foods, when in reality, nature has already provided everything we need. Fibre isn’t just about digestion—it plays a crucial role in blood sugar balance, satiety, and overall gut health. Instead of getting caught up in myths, focus on real, whole foods like vegetables, fruits, lentils, beans, and nuts. By making these a staple in your diet, you’ll feel fuller, have better energy, and support long-term health—no gimmicks needed!