Welcome to my weekly Women’s Wellness Newsletter, which I send out every Saturday. This space is for women of all ages who want to live well, feel vibrant, and stay strong.
Each week, I’ll share simple, practical tips to help you manage your wellness and introduce habits you can apply immediately to feel better, energised, and empowered.
Fibre & Menopause: Why It Matters More Than Ever
In today’s newsletter, I want to talk about fibre — because for many women in menopause, it’s something we simply don’t get enough of.
Why We Need Fibre
1. Keeps digestion healthy and regular
Fibre adds bulk to the stool and helps it move smoothly through the digestive system, reducing constipation — something that can become more common in menopause due to hormonal changes and slower gut motility.
2. Supports a healthy gut microbiome
Certain fibres (prebiotics) feed beneficial bacteria in the gut. A balanced microbiome can:
- 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 cravings and overeating
- Helps stabilise energy levels
4. Regulates blood sugar
By slowing the release of sugar into the bloodstream, fibre helps prevent spikes and crashes — key for managing fatigue, brain fog, and that stubborn midsection weight gain.
5. Lowers cholesterol & supports heart health
Soluble fibre binds to cholesterol in the digestive tract and removes it from the body, lowering LDL (“bad”) cholesterol and supporting cardiovascular health — crucial as heart disease risk increases after menopause.
6. Aids hormone balance
Fibre supports the elimination of excess oestrogen and other hormones through digestion, helping to reduce symptoms linked to hormonal fluctuations.
Menopause Tip: Aim for 25–30g of fibre per day from a variety of sources — fruits, vegetables, legumes, whole grains, nuts, and seeds. The wider the variety, the better for your gut and hormone health.
Foods Rich in Fibre
Fruits
- 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 Tips
- Eat fruit with the skins on wherever possible.
- Mix different fibre sources throughout the day.
- Add seeds or legumes to salads and soups for an easy boost.
Over to you: Are you eating enough fibre each day?
What do you think Let me know in the Facebook group https://www.facebook.com/groups/845793672151353
Do you need a simple 5 day programme to help you get back on track? My Menofit™ 5-Day Midsection Meltdown programme is on offer. It’s a step-by-step plan you can follow at home, with a daily talk and exercise session to keep you motivated.
I’ve included a shopping list and meal plan to make things simple, plus you’ll get 7 days’ access to all of my online classes—so you can really give it a go click here to join
Have a fabulous weekend,
Rachel x
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