Fibre: The Underrated Superhero of Gut and Hormone Health
Fibre isn’t exactly the most exciting topic in health, but here’s the truth: it’s a game-changer for your gut, hormones, and overall well-being. The problem? Most people aren’t eating nearly enough of it. In fact, studies show that only 5% of adults consume the recommended daily intake — which means 95% of us are missing out on one of the most powerful tools for better health!!!
If you’ve ever struggled with bloating, sluggish digestion, sugar cravings, or hormonal imbalances, fibre might just be the missing piece. Let’s break it down in a way that actually makes sense — no complicated jargon, just real talk about why you need it and how to get more of it into your life.
What is Fibre, and Why Does It Matter?
Fibre is a type of carbohydrate that your body can’t digest. Sounds useless, right? Actually, it’s the opposite. Since your body doesn’t break it down, fibre moves through your digestive system doing all sorts of magical things:
Feeds your gut bacteria → A thriving gut microbiome = better digestion, immunity, and mood.
Balances blood sugar → Helps prevent those blood sugar spikes (and crashes) that leave you feeling hangry.
Supports hormone health → Assists in detoxifying excess estrogen, which is key for avoiding PMS, acne, and hormonal imbalances.
Keeps digestion moving → Prevents constipation (because nobody has time for that).
Keeps you fuller for longer → Less mindless snacking, more stable energy.
Fibre is like the behind-the-scenes boss of your health, quietly working to keep everything running smoothly.
Are You Eating Enough Fibre? (Probably Not)
The recommended daily intake is:
Women: At least 25 grams per day
Men: At least 38 grams per day
In reality the average person eats only 15 grams per day..
So, what does 15g of fibre actually look like? A typical low-fibre diet might include:
❌ White bread toast for breakfast (1g fibre)
❌ Chicken and cheese sandwich on white bread for lunch (2g fibre)
❌ Pasta with tomato sauce for dinner (3g fibre)
❌ A handful of crackers or a granola bar as a snack (2-3g fibre)
❌ Minimal fruits or veggies throughout the day
This kind of diet is common — especially with ultra processed foods replacing whole, fibre-rich ingredients. No wonder digestion, energy levels, and hormones are out of balance!
The Two Types of Fibre (And Why You Need Both)
There are two main types of fibre, and each plays a different role in your body:
1. Soluble Fibre (Think: The Gel-Former)
Dissolves in water, forming a gel-like substance in your gut.
Helps regulate blood sugar and lower cholesterol.
Sources & Fibre Content:
Oats – 4g per ½ cup
Chia seeds – 5g per tablespoon
Lentils – 8g per ½ cup cooked
Apple (with skin) – 4g per medium apple
2. Insoluble Fibre (Think: The Gut Mover)
Adds bulk to your stool and keeps things moving (hello, regularity!).
Prevents constipation and supports a healthy gut microbiome.
Sources & Fibre Content:
Brown rice – 3.5g per cup cooked
Almonds – 3.5g per ¼ cup
Broccoli – 5g per cup cooked
Carrots – 3g per cup chopped
For optimal health, you need both types — so variety is key!
How Fibre Supports Gut & Hormone Health
1. Feeds Your Gut Microbiome
Your gut bacteria thrive on fibre. The more fibre you eat, the more good bacteria flourish — leading to better digestion, reduced bloating, and even improved mental health.
2. Helps Detox Excess Hormones
Fibre plays a critical role in hormone balance by binding to excess estrogen and carrying it out of the body. Without enough fibre, estrogen can be reabsorbed, contributing to PMS, heavy periods, acne, and mood swings.
3. Keeps Blood Sugar in Check
Ever feel that post-lunch energy crash? Fibre slows down digestion, preventing blood sugar spikes and crashes that mess with your mood, cravings, and energy.
How to Eat More Fibre (Without Overloading Your Gut)
While adding fibre is great, going from low to high fibre too fast can cause bloating, gas, and discomfort. Your gut bacteria need time to adjust!
The Best Way to Increase Fibre:
✅ Increase gradually – Add just 5g extra per day to avoid digestive discomfort.
✅ Stay hydrated – Fibre pulls water into the gut, so drink plenty of fluids.
✅ Diversify your sources – Mix soluble and insoluble fibre to keep digestion smooth.
What About SIBO (Small Intestinal Bacterial Overgrowth)?
If you have SIBO, high-fibre foods — especially fermentable fibres like beans and some whole grains — can worsen bloating and symptoms.
Instead, focus on:
Low-FODMAP fibre sources (chia seeds, flaxseeds, berries, oats).
Gradually introducing fibre under the guidance of a health professional.
Easy (and Tasty) Ways to Eat More Fibre
Upping your fibre intake doesn’t mean forcing down dry bran flakes. Try these simple (and delicious) swaps:
✅ Add chia or flaxseeds to your smoothie, oats, or yogurt (1 tbsp = 5g fibre)
✅ Swap white rice for quinoa or brown rice (1 cup cooked quinoa = 5g fibre)
✅ Throw beans or lentils into soups, salads, or stir-fries (½ cup lentils = 8g fibre)
✅ Snack on fruit + nuts instead of processed bars (1 medium pear = 5.5g fibre)
✅ Go for whole grain everything — bread, pasta, tortillas, crackers (1 slice whole grain bread = 4g fibre)
Your Gut (and Hormones) Will Thank You
Fibre might not be the sexiest wellness topic, but it’s one of the most powerful ways to support your gut, balance hormones, and feel your best. The best part? It’s simple, natural, and comes from real food.
Let me know in the comments — what’s your go-to high-fibre food? Or, what’s one you’re excited to try?
With love and balance, my Friends x
