Why Do you Need Fibre?
🥑Are you eating enough Fibre?
It’s essential for:
➡️Healthy digestion – prevents constipation and supports regularity.
➡️Gut microbiome health – feeds beneficial bacteria, which support immunity, hormone balance, and mood.
➡️Blood sugar control – slows digestion, helping keep energy stable and reducing cravings.
➡️Heart health – lowers LDL (“bad”) cholesterol and supports healthy blood pressure.
➡️Weight management – keeps you fuller for longer.
➡️Oestrogen metabolism – helps the body clear excess oestrogen, important during perimenopause and menopause.
🚀Menopause tip: Fibre needs go up slightly to offset changes in digestion and metabolism — aim for 25–30g per day.
🥒🥑🍒High-Fibre Foods
Raspberries – 6.5g per 100g
Blackberries – 5.3g per 100g
Pears (with skin) – 3.1g each
Apples (with skin) – 2.8g each
Oranges – 2.2g each
Bananas – 2.6g each
Kiwi – 2.1g each
Vegetables
Broccoli – 3g per 100g
Brussels sprouts – 3.8g per 100g
Carrots – 2.8g per 100g
Sweet potato (with skin) – 3.3g per 100g
Spinach – 2.2g per 100g
Cauliflower – 2g per 100g
Legumes (beans, lentils, pulses)
Lentils (cooked) – 7.9g per 150g
Chickpeas (cooked) – 7.6g per 150g
Black beans (cooked) – 7.5g per 150g
Kidney beans (cooked) – 7.4g per 150g
Split peas (cooked) – 8.3g per 150g
Whole Grains
Oats – 8.3g per 100g dry
Quinoa (cooked) – 5.2g per cup
Brown rice (cooked) – 3.5g per cup
Wholemeal bread – 3–4g per slice
Wholemeal pasta (cooked) – 6.3g per cup
Barley (cooked) – 6g per cup
Nuts & Seeds
Chia seeds – 34g per 100g (10g per 30g serving)
Flaxseed – 27g per 100g (8g per 30g serving)
Pumpkin seeds – 18g per 100g (5g per 30g serving)
Almonds – 12.5g per 100g (3.7g per 30g serving)
Sunflower seeds – 10g per 100g (3g per 30g serving)
🥝Quick Fibre-Boosting Tips
🥝Keep the skins on fruits and vegetables when possible.
🍝Swap white bread/pasta/rice for wholegrain versions.
🍦Add 1 tbsp chia or flaxseed to yoghurt, porridge, or smoothies
🥗Include legumes in salads, soups, and curries.
Why We Need Fibre
1. Keeps digestion healthy and regular
Fibre adds bulk to your stool and helps it move smoothly through your digestive system, reducing constipation — which can become more common in menopause due to hormonal changes and a slower gut motility.
2. Supports a healthy gut microbiome
Certain fibres (prebiotics) feed the beneficial bacteria in your gut.
A healthy gut microbiome helps:
- Reduce inflammation
- Support immune function
- Influence mood and mental health via the gut–brain axis
- Improve hormone metabolism
3. Helps manage weight
Fibre slows digestion, which:
- Keeps you feeling fuller for longer
- Reduces overeating and cravings
- Helps stabilise energy levels
4. Regulates blood sugar
By slowing down the release of sugar into the bloodstream, fibre helps prevent spikes and crashes in blood sugar — important for reducing fatigue, brain fog, and menopausal weight gain around the middle.
5. Lowers cholesterol and supports heart health
Soluble fibre binds to cholesterol in the digestive tract and helps remove it from the body, lowering LDL (“bad”) cholesterol and supporting cardiovascular health — crucial as heart disease risk rises after menopause.
6. Aids hormone balance
Fibre supports the elimination of excess oestrogen and other hormones via the digestive tract, helping reduce symptoms linked to hormonal fluctuations.
💡 Menopause tip:
Aim for 25–30g fibre per day from a variety of sources (fruits, vegetables, legumes, whole grains, nuts, seeds). The wider the variety, the better for your gut health and hormone metabolism.
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