Fibre: Your Secret Weapon for Hormones, Gut Health, and Energy

Juliana O’Boyle IFMCP
Sep 11
4 min read

If there’s one thing I find myself talking about almost every day with my clients, it’s fibre. It might not sound glamorous, but honestly, fibre is one of the most powerful tools we have for women’s health - especially when it comes to metabolism, hormones, and gut health.

Most of us know fibre helps keep things “regular,” but its benefits go far beyond digestion. It plays a vital role in balancing blood sugar, supporting healthy hormones, and even helping with weight management — and most women (and children!) aren’t getting nearly enough.

🌾 Why Fibre Matters So Much for Women

Women’s bodies are beautifully complex, especially when it comes to hormones and metabolism. Fibre helps keep these systems in check in several ways:

1. Balances Blood Sugar & Energy

If you’ve ever felt that mid-morning crash or the urge to reach for biscuits at 4pm, fibre might be your missing link.

Fibre slows down how quickly sugar enters the bloodstream.
This means steady energy, fewer cravings, and less strain on insulin — the hormone that manages your blood sugar.

This is particularly important for women going through perimenopause and menopause, when changes in oestrogen can make blood sugar harder to regulate, increasing the risk of weight gain around the middle and insulin resistance.

2. Supports Healthy Hormone Balance

Our gut plays a huge role in clearing out excess hormones, especially oestrogen.

When fibre moves through the digestive tract, it binds to used-up hormones and toxins so they can be safely eliminated.
Without enough fibre, these hormones can get reabsorbed, leading to symptoms like PMS, breast tenderness, heavy periods, or perimenopausal weight gain.

Think of fibre as your body’s natural 'clean-up crew.'

3. Feeds Your Gut Microbiome

Your gut bacteria love fibre. In fact, they feed on certain types of fibre, creating beneficial compounds like short-chain fatty acids that:

Support immunity
Reduce inflammation
Strengthen the gut lining
Even boost mood and mental health

A diverse range of fibres = a diverse, thriving gut microbiome — which is key for everything from digestion to resilience against stress.

4. Helps with Weight Management (Without Calorie Obsession)

High-fibre foods are naturally more filling, meaning you feel satisfied without needing huge portions.They also tend to be nutrient-dense and lower in calories, making them perfect for women looking to support metabolic health without strict dieting.

🎯 How Much Fibre Do We Need?

Most women in the UK are only eating about half of the recommended amount of fibre!

Women: Aim for 25–30g per day
Children:
- Ages 2–5: ~15g per day
- Ages 5–11: ~20g per day
- Ages 11–16: ~25g per day

It takes a little planning, but with a few swaps, you can get there — and your gut (and hormones) will thank you.

🥗 Easy Ways to Boost Fibre Without Extra Calories

Not all fibre sources are equal — some come packaged with lots of sugar or starch, which can add extra calories.Here are some smart, lower-calorie options:

Vegetables – especially leafy greens, broccoli, cauliflower, courgettes, carrots
Berries – raspberries, blackberries, strawberries are fibre-rich and lower in sugar
Legumes – lentils, chickpeas, black beans (great in soups and salads)
Seeds – chia, flaxseed, hemp seeds (just a tablespoon goes a long way)
Wholegrains – oats, quinoa, buckwheat, brown rice
Nuts – in small portions (almonds, walnuts, pistachios)
Psyllium husk – a versatile, almost calorie-free fibre boost you can add to porridge or smoothies

💡 Tip: Add one extra vegetable to every meal — it’s the simplest way to increase fibre without even thinking about it. 🥦

🥣 High-Fibre Breakfast Recipe: Berry 🫐 Chia Porridge

A delicious, family-friendly way to start the day with fibre and balance your blood sugar.

Serves 2

Ingredients:

60g rolled oats (gluten-free if needed)
1 tbsp chia seeds
1 tbsp ground flaxseed
250ml unsweetened almond or oat milk
150ml water
1 tsp cinnamon
1 handful of mixed berries (fresh or frozen)
Optional: a sprinkle of chopped nuts or a drizzle of natural yoghurt

Method:

Add the oats, chia seeds, flaxseed, cinnamon, milk, and water to a saucepan.
Stir and simmer gently for 5–7 minutes until creamy.
Stir in half the berries and cook for another minute.
Serve in bowls, topping with the remaining berries and a sprinkle of nuts or yoghurt.

Fibre per serving: ~10g (that’s over a third of a woman’s daily goal!)

👩‍⚕️ The Bottom Line

Fibre isn’t just about digestion - it’s a powerful ally for women’s health at every stage of life. From steady energy to balanced hormones and a thriving gut, small daily changes can make a big difference.

Start simple: add an extra vegetable to dinner, sprinkle some seeds on breakfast, or swap white bread for wholegrain. Over time, these tiny shifts add up to a healthier, more vibrant you — and a happier gut.

f you’re ready to give your gut some love and boost your energy, hormones, and overall health, let’s chat!

Book a free functional transformation call and we’ll explore simple, gut-friendly nutrition strategies that fit your life. Together, we’ll create a plan that helps you feel vibrant, balanced, and in control of your wellbeing — starting with small, sustainable steps.