Fibre -The Unsung Hero

Written By Emer Delaney

Are You Getting Enough Of This Power House Nutrient?

When we think about healthy eating in midlife, protein and vitamins usually get the spotlight. But there’s an unsung hero that deserves a firm place on your plate: fibre.

It might not sound glamorous, but trust me, fibre is a game-changer for your hormones, your energy, your waistline, and even your mood.

Whether you're someone who wants quick wins, needs the science, craves emotional support, or loves a good conversation—this one’s for you.

What You Need to Know Now

  • Boosts fat loss: Fibre keeps you full for longer, which naturally helps you eat less without even trying.

  • Regulates blood sugar: No more rollercoaster crashes after meals as fibre slows down sugar absorption = more energy!

  • Daily goal: Aim for at least 25–30g of fibre per day. A bowl of oats with berries, a chickpea salad, and some veg with dinner can do it.

📌 Quick tip: Add chia seeds to your breakfast or blend oats into your smoothie for an easy fibre boost.

As oestrogen levels decline in midlife, the body becomes more insulin resistant, cholesterol may rise, and digestion can slow down. Fibre helps combat all of these:

  • Soluble fibre (found in oats, apples, beans) helps lower LDL (the bad) cholesterol and supports heart health.

  • Insoluble fibre (in whole grains, veg skins) adds bulk to stool and keeps things moving.

  • Gut health: Fibre feeds your good gut bacteria, which influence hormone balance, immunity, and even mood.

Studies show women who eat more fibre are less likely to develop heart disease, type 2 diabetes, and certain cancers. It’s not just about digestion—it’s about protection.

Ever feel bloated, sluggish, or just “off”? Upping your fibre can help you:

  • Feel lighter and more energised

  • Experience better moods (gut-brain connection!)

  • Get more regular without relying on laxatives

  • Feel more in control of your body again

Midlife can be messy. Fibre brings a sense of balance—not just to your gut, but to your overall wellbeing.

So Let’s Talk Food Swaps

Fibre doesn’t mean boring. Here are some tasty swaps you can share with friends (or your family won’t even notice!):

INSTEAD OF TRY THIS
White bread Sourdough or seeded whole grain
Regular pasta Lentil or chickpea pasta
Crisps Roasted chickpeas or popcorn
Sugary cereal Overnight oats with flaxseed and berries
Fruit juice Whole fruit with skin on

Start small. Add one new fibre-rich food to each meal and build from there.

Takeaway: Small Changes, Big Impact

Fibre isn’t just about avoiding constipation—it’s about thriving in midlife. It supports your metabolism, hormones, heart, gut, and mind.

If you’re tired of feeling like your body is working against you, let fibre be part of your solution. It’s simple, it’s natural, and it works.

Want practical, proven tips that actually work?

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Ciao for now, Ex.

Emer Delaney
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Midlife Metabolism