5 Easy Ways to Add More Fibre into Your Diet

Fibre is Key for Hormone balance

When it comes to maintaining health, especially in midlife, fibre often doesn’t get the attention it deserves. 

It’s easy to focus on calories, fats, and carbs, but fibre is the quiet hero that can make a big difference to your health. 

If you’ve been struggling with weight management, digestion, or even energy levels, adding more fibre to your diet could be one of the simplest and most effective changes you make.

Let’s explore why fibre is so important for midlife women and how you can easily add more to your daily routine.

Why Fibre Matters for Midlife Women

As we age, our bodies go through a lot of changes, hormones fluctuate, metabolism slows, and digestion often becomes less efficient. 

This is where fibre steps in. Here’s why it’s a must for women in their 40s and beyond:

Fibre Supports Weight Management

Fibre helps you feel full without adding extra calories, which can be a game-changer if you’re trying to manage weight in midlife. High-fibre foods are often more filling, which means you’re less likely to overeat or snack on unhealthy foods later in the day. They also take longer to digest, keeping you satisfied for longer and reducing cravings.

Fibre Improves Digestion and Gut Health

Digestive issues like bloating, constipation, and irregularity become more common as we age. Fibre plays a key role in keeping your digestive system moving smoothly. Soluble fibre, found in foods like oats and beans, helps soften stools, while insoluble fibre from whole grains and vegetables adds bulk, making it easier for your body to eliminate waste. A healthy gut can also support better hormone balance and overall health.

Fibre Balances Blood Sugar

Fibre is especially important for midlife women who may be dealing with insulin resistance or prediabetes. Fibre slows down the absorption of sugar into your bloodstream, which helps keep your blood sugar levels stable. This can prevent those energy crashes and sugar cravings that often hit in the afternoon, making it easier to stick to healthy eating habits.

Fibre Supports Heart Health

Heart health is something many women start thinking about more as they age, and fibre can help here, too. Soluble fibre helps reduce cholesterol levels by binding to cholesterol particles and carrying them out of the body. This can help lower your risk of heart disease, which becomes more important as oestrogen levels decline during menopause.

How Much Fibre Do You Need?

The recommended daily intake of fibre for women is about 25-30 grams per day. 

Unfortunately, many people fall short of this, especially if they’re eating a diet that’s high in processed foods or low in fresh fruits and vegetables.

5 Easy Ways to Add More Fibre to Your Diet

Getting more fibre doesn’t have to be difficult or involve complicated meal plans. Here are 5 simple tips you can easily start doing today to help you boost your fibre intake:

1. Start Your Day with a High-Fibre Breakfast

Breakfast is the perfect time to get a head start on your fibre intake. Swap out sugary cereals or toast for high-fibre options like oats, chia pudding, or whole grain toast. You can also add a spoonful of ground flaxseeds or chia seeds to your porridge or yoghurt for an extra fibre boost. These seeds are not only high in fibre but also rich in healthy fats that help keep your hormones balanced.

2. Snack on Fibre-Rich Foods

Instead of reaching for crisps or biscuits, choose fibre-packed snacks like raw veggies with hummus, a handful of nuts, or an apple with nut butter. Fruits and vegetables, particularly those with edible skins like apples and pears, are a great source of fibre.

3. Eat More Whole Grains

Whenever possible, choose whole grains over refined grains. This simple switch can significantly boost your fibre intake. Opt for whole grain versions of bread, rice, pasta, and even crackers. Quinoa, brown rice, and whole grain oats are all easy additions to meals and provide a great source of fibre.

4. Include Legumes in Your Meals

Beans, lentils, and chickpeas are fantastic sources of fibre. Try adding them to soups, stews, or salads for an easy and affordable way to increase your fibre intake. If you’re not used to eating legumes, start by adding small amounts to avoid bloating and gradually increase your intake as your body gets used to it.

5. Add More Vegetables to Every Meal

One of the easiest ways to get more fibre is to simply eat more vegetables. Aim to fill at least half of your plate with a variety of colourful veggies at lunch and dinner. Leafy greens like spinach, kale, and broccoli are particularly high in fibre. You can also sneak more vegetables into soups, stews, and casseroles for an effortless fibre boost.

Don’t Forget to Stay Hydrated

It’s important to remember that as you increase your fibre intake, you’ll need to drink more water. Fibre works best when it absorbs water, which helps move it through your digestive system. Aim to drink at least 6-8 glasses of water a day to keep things running smoothly.

Fibre is an essential part of a healthy, balanced diet, especially for women in midlife. It helps with weight management, supports digestion, balances blood sugar, and promotes heart health. It’s easy to add more fibre to your diet with just a few simple swaps and additions.

If you’re struggling with cravings, digestive issues, or just want to feel more energised and in control of your health, fibre could be the missing link.

Related Posts:

• 7 Tips for More Fibre

• Simple Tips to Help You Drink More Water

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Online Nutritionist Advice for Female Intimate Health, Hormone Balance & Weight Loss

Hi I’m Lisa, BANT registered Nutritionist and health coach. I work online with women struggling with stubborn weight gain or hormonal imbalances like Endometriosis, PCOS, hypothyroidism or perimenopause symptoms.

If you need personalised guidance on how to structure your meals for better health, my hormonal health and weight loss programmes are here to help. I work online with women locally in Manchester and across the UK and Europe.

I can create a simple, sustainable nutrition plan that helps you balance your hormones, lose weight, and regain your energy. Book a FREE no-obligation discovery call.

Small changes can lead to big results! Start adding more fibre into your diet, and feel the difference it makes in your energy, digestion, and overall wellbeing.

DISCLAIMER: The content on this webpage is not intended to be a substitute for professional medical advice, diagnosis, or treatment. Always seek the advice of your doctor or qualified healthcare provider. Never disregard professional medical advice or delay in seeking it because of something you have read on this website.