Why Fibre Matters for PCOS: 5 Simple Ways to Eat More Every Day

If you’re trying to manage PCOS naturally, increasing your fibre intake is one of the simplest but most effective things you can do, yet it’s often overlooked.

Fibre plays a crucial role in blood sugar control, hormone balance, gut health, and weight regulation, all areas commonly disrupted in PCOS. But many women still fall short of the recommended daily intake, especially when they’re busy or unsure how to build fibre into everyday meals.

In this post, I’ll explain why fibre supports PCOS and share five realistic, food-first ways to increase your intake - without needing fancy supplements or overhauling your diet.

Why Fibre Is So Important for PCOS

PCOS is often driven by insulin resistance, which affects how your body processes carbohydrates and stores fat. Fibre slows down the release of sugar into your bloodstream, which helps reduce insulin spikes, curb cravings, and support weight loss over time.

But that’s not all. Fibre also:

• Helps regulate oestrogen clearance through the gut

• Supports a healthy gut microbiome, which is now linked to improved cycle health and inflammation

• Promotes regular bowel movements, reducing bloating and skin issues

Increases satiety, making it easier to avoid overeating without counting calories

How Much Fibre Do You Need?

In the UK, the recommended intake is at least 30g of fibre per day, but most people get far less. If you have PCOS, aiming for 25–35g from real food sources is a great starting point - especially when paired with protein and healthy fats to support blood sugar stability.

5 Easy Ways to Add More Fibre to Your Diet

1. 

Start the Day with Fibre + Protein

Avoid the white toast or cereal. Instead, try:

• Porridge with ground flaxseed, chia, protein powder and berries

• Eggs on seeded sourdough with avocado

• Greek yoghurt with oats and stewed apples

This combo keeps you full, balances blood sugar, and sets your metabolism up for the day.

2. 

Choose Wholegrains Over Refined Carbs

Where possible, swap white carbs for fibre-rich options:

• Wholegrain oats, quinoa, buckwheat, brown rice, or barley

• Rye or seeded breads instead of white toast

• Legume-based pasta like lentil or chickpea pasta or wholewheat couscous

These swaps help regulate energy and reduce post-meal crashes.

3. 

Add a Fibre Boost to Your Smoothies

A quick way to pack in fibre without changing flavour:

• 1 tbsp ground flaxseed or chia

• 1–2 handfuls of spinach or kale

• ½ an avocado

• Frozen berries for extra polyphenols

Blend with protein (e.g. Greek yoghurt or protein powder) and you’ve got a hormone-supportive breakfast or snack.

4. 

Include Beans, Lentils or Pulses Most Days

These plant-based proteins are loaded with fibre and help improve gut health.

Try:

• Adding lentils to soups, stews or bolognese

• Using chickpeas in curries, salads or roasted for snacks

• Swapping half the meat for pulses in batch meals

If you’re not used to them, introduce slowly and drink extra water to reduce bloating.

5. 

Eat the Rainbow and Don’t Peel Everything

Colourful veg and fruit are rich in fibre and antioxidants, both of which support hormone balance and inflammation.

Simple swaps:

• Leave skins on apples, carrots, courgettes, potatoes

• Add grated courgette, carrot or beetroot to porridge, wraps or sauces

• Roast a tray of veg on Sundays to add to meals all week

Aim for 7+ portions of fruit and veg daily, mostly veg, with a mix of raw and cooked.

Small Shifts Make a Big Difference

You don’t need to overhaul your whole diet, but adding fibre gradually, at each meal, can lead to big improvements in cravings, bloating, skin, energy and weight.

Many of my clients in the PCOS Hormone Shift Method programme report better digestion, fewer sugar crashes and easier weight loss once we increase fibre alongside protein and healthy fats.

If you’re not sure where to start, begin with breakfast, and build from there.

Want Support?

Fibre is just one of many food-first tools I use to support women with PCOS. If you’re looking for a realistic, step-by-step plan that works with your hormones, not against them, my 12-week programme may be a good fit.

Lisa is a BANT registered nutritional therapist and health coach, who specialises in PCOS.

Her nutrition programmes are designed to help women, struggling with PCOS symptoms, improve their hormonal health for fertility and weight loss.

Book a free health review with Lisa at Cheshire Nutrition to find out more. Online consultations are available for clients locally in Manchester, across the UK and Europe.

Updated in June 2025 to reflect new PCOS research and nutrition strategies. 

Please note: This blog post is meant for informational purposes only and should not replace medical or personalised advice.