Fibre - Are You Getting Enough?
Do you ever feel like your body is more sensitive to food than it used to be?
Bloated after meals, sluggish in the afternoon, battling cravings, or noticing your digestion isn’t quite as regular as it once was?
If so, you’re not alone, and there’s one nutrient that could make a big difference: fibre.
Why Fibre Matters Even More in Mid-Life
Most women in their 40s, 50s and beyond are getting less than half of the fibre they need daily. The UK guidelines suggest around 30g a day, yet the average intake is only 15–18g.
Fibre becomes even more important in mid-life because it helps support:
Steadier energy - Fibre slows the release of sugars into the bloodstream, helping avoid those mid-afternoon crashes.
Happy hormones - Certain types of fibre support the natural removal of excess oestrogen through the digestive system, a key part of hormone balance.
Digestive comfort - Regular, comfortable digestion becomes more critical (and sometimes more challenging) in mid-life. Fibre feeds good gut bugs and keeps things moving.
Weight and appetite control - Fibre helps us stay fuller for longer, reduces cravings, and supports a healthy metabolism.
Signs You May Not Be Getting Enough Fibre
You might benefit from more fibre if you notice any of these:
Constipation or irregular bowel movements
Feeling full but not satisfied after meals
Blood sugar dips (3pm sweet cravings)
Low energy or brain fog
Bloating, gas or digestive discomfort
Increasing cholesterol levels
So, Where Do You Get Fibre From?
Fibre only comes from plant foods, and variety really is key.
Think in food groups:
Whole grains – oats, whole wheat pasta, wholegrain bread, brown rice, barley
Veggies – especially leafy greens, broccoli, carrots, peas
Fruit – especially apples, berries, pears, oranges
Beans & lentils – chickpeas, kidney beans, butter beans, lentils
Nuts & seeds – almonds, walnuts, flaxseed, chia, sunflower seeds
A Simple Way to Start Increasing Fibre
The goal isn’t to overhaul your diet overnight; your gut won’t appreciate that.
Instead, start gently and build up over time.
Here are a few easy swaps to try this week:
White toast with jam INSTEAD TRY Wholegrain toast with nut butter + sliced banana
Low-fibre cereal INSTEAD TRY Porridge or overnight oats with berries + seeds
Plain pasta INSTEAD TRY Wholewheat, spelt or lentil pasta
Crisps as a snack, INSTEAD TRY a small handful of nuts + an apple
Meat-only dinners INSTEAD TRY adding a side of Mediterranean-style veggies or beans
Remember to increase your water intake alongside your fibre. This helps everything move comfortably through your system.
Notice how you feel after a few days, your energy, digestion, and satisfaction after meals. Many women are surprised by how quickly they feel the benefits.