Fibre: Your Gut’s Best Friend

Are you struggling with bloating, constipation, or sluggish digestion? Increasing fibre might be the most powerful, and simple, solution. Fibre is the foundation for gut health, especially as hormones shift and digestive patterns change but most of us don’t eat anywhere near the 30g a day that’s recommended.

Why Fibre Matters

Fibre feeds beneficial microbes, helping regulate digestion, cholesterol, and hormone excretion which can help to counteract oestrogen dominance. For midlife women, aiming for 30g daily can support not only gut comfort but also energy, metabolic health, and overall wellbeing.​

How Much Fibre’s In That?

Below is a selection of foods and their fibre content per standard serving:

• Split peas, cooked – ½ cup: 10.5g fibre

• Haricot beans, cooked – ½ cup: 9.5g fibre

• Blackberries – 1 cup: 8g fibre

• Raspberries – 1 cup: 8g fibre

• Black beans, cooked – 1 cup: 7.5g fibre

• Chia seeds – 2 tbsp: 7g fibre

• Parsnips – ½ cup: 6.5g fibre

• Prunes – 10 prunes: 6.5g fibre

• Chickpeas, cooked – ½ cup: 6g fibre

• Lentils, cooked – ½ cup: 6g fibre

• Freekeh – ½ cup: 6g fibre

• Pear – 1 medium: 5.5g fibre

• Tempeh – ½ cup: 5.5g fibre

• Kidney beans, cooked – ½ cup: 5g fibre

• Medjool dates – 3 dates: 5g fibre

• Avocado – ½ small: 4.5g fibre

• Pearl barley, cooked – ½ cup: 4.5g fibre

• Wholemeal bread – 2 slices: 4.5g fibre

• Dried figs – 5 figs: 4g fibre

• Flaxseed – 2 tbsp: 3.8g fibre

• Jumbo oats – ½ cup: 4g fibre

Tips for Adding More Fibre Daily

• Keep skins on fruit and veg for extra roughage - just wash well.​

• Stir ground flaxseed (about 2 tbsp) into porridge, yoghurt, or smoothies.

• Toss beans, lentils, or chickpeas into soups, salads, and stews. Ready-cooked pouches (I like the ones by Merchant Gourmet) make this super easy.

• Switch from white to wholegrain pasta, bread, and rice.

• Sprinkle nuts and seeds on breakfasts - try with eggs, porridge, chia pudding, or smoothies.

• Add high-fibre fruits such as pears, figs, kiwifruit, raspberries, blackberries, and apples.​

Increase Fibre Intake Slowly!

It’s important to increase fibre gradually to avoid digestive discomfort like bloating or gas. Add new high-fibre foods one at a time, spread your intake across the day, and drink plenty of water to help fibre move comfortably through your gut. Sudden jumps in fibre intake can cause discomfort, so take it slow and listen to your body’s signals.​

Progress, Not Perfection

Gut health is a unique journey for everyone. Focus on gradual shifts towards more whole, plant-based, and fermented foods, and track how you feel. Even small, consistent changes can make a meaningful difference in digestive comfort, energy, and well-being.

Your gut matters, so nurture it daily!