The Benefits of Fibre
And 5 Easy Wins to Get More of It
If there’s one simple nutrition upgrade that can make women in midlife feel better fast, it’s fibre.
Most women over 40 aren’t getting anywhere near the recommended 30g a day and the impact shows up in energy dips, cravings, sluggish digestion, disrupted hormones and weight changes.
The good news? Increasing your fibre doesn’t require a total diet overhaul. A few small tweaks can transform how you feel within days.
Why Fibre Matters So Much in Midlife
As oestrogen naturally declines, your digestion, metabolism and blood sugar control become more sensitive. Fibre helps support all of these systems:
✔ Keeps you regular
Constipation becomes more common in midlife & fibre helps keep everything moving comfortably.
✔ Stabilises blood sugar
This reduces mid-afternoon slumps, cravings and mood dips. Fibre slows the release of glucose, giving you steadier energy.
✔ Supports gut health & digestion
Fibre feeds the “good” bacteria in your gut, helping with everything from mood and immunity to inflammation and bloating.
✔ Lowers cholesterol
Soluble fibre binds to cholesterol and helps remove it from the body — an important benefit as cardiovascular risk rises after menopause.
✔ Helps you feel fuller for longer
This supports appetite regulation, balanced eating and weight management without restriction.
✔ Reduces bowel cancer risk
Fibre helps keep the gut environment healthy and reduces the time waste products stay in the colon.
Simply put: Fibre is one of the most protective nutrients for women in midlife. And most of us need far more of it.
5 Easy Ways to Add More Fibre to Your Day
1. Add beans or lentils to any dish
Chilli, soups, stews, bolognese, or salads…. they’ll disappear into almost anything.
Just ½ cup adds around 6–8g of fibre.
Midlife bonus: Beans also support blood sugar and help promote fullness.
2. Switch to higher-fibre carbs
Go for wholemeal pasta, brown rice, oats, quinoa or rye bread.
Each swap significantly boosts fibre without changing portion size.
Midlife bonus: These carbs are slower-digesting, preventing energy crashes.
3. Add fruit and veg to every meal
You don’t need a huge amount, even a handful or side portion increases your daily total quickly.
Think: berries on breakfast, greens at lunch, roasted veg with dinner.
4. Sprinkle on seeds
Chia, flax and pumpkin seeds are an effortless fibre boost - 3 to 5g in a single tablespoon.
Tip: Add them to yoghurt, porridge, smoothies or salads.
5. Start the day with fibre
A fibre-rich breakfast sets you up for stable blood sugar and fewer cravings:
Porridge with fruit
Smoothies with berries + chia
Wholegrain toast with eggs
Overnight oats
Midlife bonus: Starting the day with balanced fibre and protein helps avoid evening overeating.
Bottom Line
You don’t need a drastic diet change.
Just a few simple habits, repeated daily, can transform digestion, energy, cravings and long-term health.
Fibre is one of the most powerful, yet most overlooked tools for women in midlife. Adding more of it is easier than you think!
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