Fibre: The Missing Link in Hormone, Gut, and Metabolic Health

When we think about fibre, we usually think about digestion. But fibre does far more than just keep you regular. It plays a key role in hormone balance, gut microbiome diversity, blood sugar regulation, and inflammation — all of which are essential foundations for long-term health, especially during perimenopause. And yet, most women don’t get enough.

In this article, we’ll explore what fibre actually does in the body, why it matters for hormone and gut health, and how to increase your fibre intake in a practical, sustainable way.

What Is Fibre and Why Is It Important?

Fibre refers to the indigestible parts of plant foods that pass through the digestive tract. There are two main types:

• Soluble fibre: dissolves in water to form a gel-like substance. It slows digestion and helps regulate blood sugar and cholesterol.Sources: oats, legumes, apples, chia seeds, psyllium

• Insoluble fibre: adds bulk to the stool and supports regular bowel movements.Sources: vegetables, whole grains, nuts, seeds

You need both types — and ideally from a wide variety of plant sources.

How Fibre Supports Hormone Balance

One of fibre’s lesser-known but vital roles is in oestrogen regulation.

• Excess oestrogen is excreted through bile into the digestive tract.If you’re constipated or not consuming enough fibre, that oestrogen can be reabsorbed into the bloodstream, leading to symptoms like PMS, bloating, breast tenderness, and heavy periods.

• Fibre binds to oestrogen and helps carry it out of the body efficiently.This helps maintain a healthy oestrogen-progesterone balance — especially important in perimenopause, when progesterone is declining.

  
  

Fibre, the Microbiome, and Postbiotic Support

Fibre is also the primary food source for your beneficial gut bacteria — especially prebiotic fibres like inulin, fructooligosaccharides (FOS), and resistant starch.

When gut bacteria ferment these fibres, they produce short-chain fatty acids (SCFAs) such as:

• Butyrate: reduces inflammation and strengthens the gut lining

• Acetate and propionate: support metabolic and immune health

These compounds — known as postbiotics — are critical for regulating the gut-brain axis, immune response, and even mood and cognition. A low-fibre diet can reduce SCFA production and compromise the gut barrier, increasing the risk of inflammation and metabolic endotoxaemia.

Fibre and Blood Sugar Stability

Balanced blood sugar is essential for hormone regulation, energy, and mood. Soluble fibre slows the absorption of glucose, helping to reduce blood sugar spikes after meals.

This is especially important in:

• Perimenopause and PCOS

• Insulin resistance or metabolic syndrome

• Supporting sustained energy and reduced cravings

  
  

How Much Fibre Do You Really Need?

In Australia, the recommended minimum intake for women is 25g per day — but for optimal gut and hormone health, aiming for 30g or more is ideal. Many women are getting less than half of that.

Here’s what 30g/day might look like:

• 2 Tbsp ground flaxseed (6g)

• ½ cup cooked lentils (8g)

• 1 cup cooked quinoa (6g)

• 1 small apple (4g)

• 1 cup broccoli (3g)

• 2 squares dark chocolate (3g — bonus!)

  
  

Practical Tips to Boost Fibre Intake Without Bloating

It’s best to increase fibre gradually to avoid digestive discomfort.

Try:

• Adding 1–2 Tbsp of ground flaxseed to oats, yoghurt, or smoothies

• Swapping white rice for brown rice, quinoa, or barley

• Including a palm-sized serve of legumes 3–4x/week

• Adding a handful of leafy greens or grated veg to meals

• Choosing wholegrain crackers or seeded sourdough

Don’t forget to increase water intake as you increase fibre — this supports healthy motility and reduces bloating risk.

Fibre Isn’t Just for Digestion

Fibre is one of the most powerful, low-cost, and underused tools we have to support:

• Hormonal balance

• Gut integrity

• Microbiome health

• Blood sugar regulation

• Inflammation control

And the best part? It doesn’t require a major overhaul — just small, consistent changes using real, whole foods.

Want Support to Optimise Your Fibre Intake?

If you’re not sure where to start, or you’ve tried adding more fibre but end up bloated or constipated — you’re not alone. Getting the right types of fibre, in the right amount, for your body takes some nuance. You can book a 1:1 consult here for personalised support.