The connection between fibre and your hormones
If you’ve ever wondered why certain foods seem to affect your mood, bloating, or energy more than they used to, you’re not imagining it. Hormones shift through perimenopause and menopause, and those shifts influence everything from digestion and cravings to sleep and stress responses.
Fibre can play a bigger role in hormone balance than most mid-life women realise.
The Gut–Hormone Connection
Think of your gut as one of your body’s hormone support centres.
Your gut microbiome (the trillions of bacteria living in the gut) has a key role in processing and removing excess hormones, especially oestrogen.
During perimenopause, oestrogen levels fluctuate wildly. In menopause, they decline. Either way, your body does best when it’s clearing hormones effectively. And that’s where fibre comes in.
How Fibre Helps Balance Hormones
Here are four ways fibre supports hormonal wellbeing in mid-life:
1. Helps clear excess oestrogen
Certain fibres bind to used oestrogen in the digestive system and help transport it out of the body through bowel movements. If this doesn’t happen efficiently, oestrogen can be reabsorbed, contributing to symptoms like bloating, breast tenderness, mood swings and heavy periods.
2. Supports more stable blood sugar
Fibre slows the release of sugar into the bloodstream, helping avoid the rollercoaster of highs and crashes. Balanced blood sugar = fewer cravings, more stable mood, better energy and less irritability.
3. Feeds the “good” gut bacteria
A healthy gut microbiome supports digestion, mood and immunity, and even influences how your body metabolises hormones. Fibre acts as “food” for those beneficial bacteria.
4. Helps reduce inflammation
Many midlife symptoms, including joint pain, fatigue, and skin changes, are linked to inflammation. High-fibre whole foods are naturally rich in antioxidants and anti-inflammatory compounds.
Does This Sound Familiar?
You might benefit from more fibre if you notice:
Stronger sugar or carb cravings than before
Mood swings or low mood
Sluggish digestion or constipation
More bloating than you used to get
Periods are becoming heavier or more unpredictable
These are common mid-life signs, and gently increasing fibre intake can support the body as it adjusts.
“What Should I Eat for Hormone-Friendly Fibre?”
Oats & wholegrain cereal
Wholegrain bread, brown rice or wholewheat pasta
Apples, pears, berries
Broccoli, carrots, leafy greens
Mediterranean-Inspired Options:
Chickpeas, lentils and butter beans (perfect for soups, salads or curries)
Olive oil + veg-based meals
Hummus with wholegrain crackers or carrot sticks
Greek-style salads with added beans or grains
Roasted Mediterranean veggies (courgette, peppers, aubergine)
Including plants at each meal naturally increases fibre and supports hormone balance. This week, why not try adding one extra portion of colourful fruit or veg to your plate each day.