Menopause And Fibre - Whats The Connection

The Nutrition Hero

You probably know fibre is good for your digestion (and keeping things regular!) but it actually does so much more.

There are two main types (Most fibre-rich foods contain both types):

Soluble fibre: dissolves in water, forms a gel-like substance, slows digestion, supports blood sugar balance, feeds gut bacteria.

Insoluble fibre: adds bulk to your stool and keeps things moving.

Why fibre matters

• Supports gut health
  
  
• Balances blood sugar
  
  
• Maintains regularity
  
  
• Helps you feel fuller for longer
  
  
• Protects your heart
  
  
• Supports hormone health

Menopause: What's the Connection?

When perimenopause and menopause it, fibre is your new best friend, supporting hormones (balance and clearance), metabolism, mood, and long-term health by keeping your body healthy via metabolic support, optimal detox and elimination.

1. Oestrogen Balance

Fibre helps bind and eliminate excess oestrogen via the gut

• Supports hormone balance naturally
• May ease symptoms like bloating, breast tenderness, and heavy periods
• Important if you're on HRT to help the body clear what it doesn't need

2. Supports Metabolism

Fibre slows digestion and supports better blood sugar balance

• Fewer energy crashes and cravings
• Helps reduce insulin resistance
• Keeps you feeling fuller for longer = less grazing and snacking helping with weight management

3. Gut Health

Fibre feeds beneficial gut bacteria. That's a big deal, because:

• The gut influences mood, immune health & inflammation
• A healthy microbiome supports your stress response
• Fibre-rich diets are linked to better mental clarity and resilience

4. Heart Health

Your cardiovascular risk rises after menopause. Soluble fibre helps:

• Lower LDL ("bad") cholesterol
  
• Reduce blood pressure
  
• Support long-term heart health

Myth Busting

There are lots of myths floating around about fibre, so lets sort the fact from the fiction.

• "Fibre just makes you bloated and gassy.”

Some people do get bloated when they suddenly increase fibre-but it's usually down to a too-much-too-fast approach or not enough water.

Go slow, increase gradually, and drink plenty. Most guts adapt beautifully with time.

• "You only need fibre if you're constipated."

Fibre helps with so much more than just bowel movements. It supports your microbiome, balances blood sugar, supports hormone clearance, and helps regulate appetite.

Think: long-term health, not just toilet habits.

• "You can't get enough fibre on a low-carl diet."

Totally possible if you focus on non-starchy vegetables, nuts, seeds, avocado, and low-carb pulses like lentils or edamame.

It's about food quality, not just grams of carbs.

• "Cereal is the best source of fibre."

It can be a source, but not all cereals are created equal. Many are ultra-processed and high in sugar so make sure you read food labels.

Whole foods like oats, berries, beans, and veg often deliver more fibre plus better nutrition.

• "More fibre is always better."

Not necessarily. There is a sweet spot (aim for around 30g a day).

Going way beyond that, especially with powders or supplements, can backfire and irritate the gut if you're not also hydrated and balanced.

• "All fibre is the same."

There are different types (soluble, insoluble, fermentable) and they do different jobs.

A mix of fibre types from a variety of plant foods gives the best results for gut health, hormones, and beyond.

How much do you need?

Most people in the UK aren't getting enough.

The recommended minimum is 30g per day for adults, the average is around 18g.

Easy Food Swaps

Don't try to go from 10g to 30g overnight. Increase gradually and drink plenty of water to avoid bloating.

You don't need to overhaul your whole diet to get more fibre, just a few smart swaps or additions can make all the difference. Here's how to boost your fibre intake with everyday meals and snacks.

Instead of.....                            Try....

White Bread                             wholegrain, with seeds and sourdough version even better

White Rice                                brown rice, quinoa, barley

Cornflakes                                oats, low sugar museli or granola (recipe: overnight oats)

Fruit juice                                 whole fruit with skin, (recipe: make a smoothie!)

Mashed potato                        sweet potato, skin on even better, or mashed caulifower

Pasta                                         wholewheat or legume based pasta

Crackers                                   oatcakes or rye crispbreads

Crisps                                       roasted chickpeas

cheese sandwich                     hummus & roasted veg wrap

Biscuit with a cuppa                apple slices + almond butter

Quick ways to add more fiber

Quick ways to add more fibre 

Add a 1 tbsp of ground flax to porridge or yogurt

Include lentils or beans in soups, stews, or salads

Choose wholegrain bread, pasta, and rice

Avoid processed cereals

Snack on raw veg, hummus, handful of nuts

Sprinkle seeds on soups and salads

Eat at least 2 portions of fruit or veg with every meal

swap crisps for roasted chickpeas

Add spinach, kale or cauliflower into smoothies

Hit Your Goals

Aim for 25-30g of fibre per day, this list helps you get there.

Bear in mind these values are for 100g, you won't necessarily want to eat 100g!

Food                                    Fibre (per 100g)

Chia seeds                          34g

Ground Flaxseed                 27g

Almonds                               12g

Oats (dry weight)                  9g

Lentils (cooked)                     8g

Black beans                            8g

Chickpeas (cooked)               7g

Prunes                                     7g

Wholemeal bread                   6g

Avocado                                   6g

Raspberries                             6g

Pumpkin seeds                        6g

Sunflower seeds                      5g

Edamame                                  5g

Artichoke                                   5g

Barley                                      3.8g

Sweet potato                             3g

Broccoli (cooked)                      3g

Quinoa                                     2.8g

Carrots                                     2.8g

Pear (with skin)                        3.1g

Apple (with skin)                      2.4g

Brown Rice (cooked)                1.8g

Popcorn (air popped)                1.4g