When most people think about fibre, they think about digestion or “being regular.”
But fibre does so much more than that, especially for your hormones and your gut microbiome.
In fact, if I could give one nutrient a gold star for overall wellness, it would be fibre. Let’s break down why.
✨1. Fibre Feeds Your Good Gut Bacteria
Your gut is home to trillions of microorganisms that rely on fibre as their main food source.
When you eat a variety of fibres, you support a more diverse gut microbiome—and that diversity is linked to:
- Better digestion
- Stronger immune function
- Improved mood and mental well-being (hello gut–brain axis)
- More stable energy throughout the day
Certain fibres ferment in the colon and create short-chain fatty acids (SCFAs), which help:
- Reduce inflammation
- Strengthen the gut lining
- Support healthy immune responses
This is why fibre is one of the most powerful everyday tools for long-term gut health.
✨2. Fibre Helps Balance Hormones, Especially Estrogen
One of fibre’s most overlooked benefits is how it supports hormone balance.
Here’s how it works: Your liver processes estrogen and sends it to the digestive tract to be excreted. But if you’re not having regular bowel movements, that estrogen can be reabsorbed back into the bloodstream.
This can contribute to symptoms like:
- PMS
- Bloating
- Breast tenderness
- Heavy periods
- Mood swings
Fibre helps by binding to excess estrogen and carrying it out of the body, supporting a more balanced hormonal cycle.
✨3. Fibre Supports Stable Blood Sugar (Goodbye Afternoon Crash)
Stable blood sugar is essential for hormone balance, metabolism, and overall energy.
Fibre slows down how quickly carbohydrates are absorbed, which helps:
- Reduce energy crashes
- Improve insulin sensitivity
- Support healthy cortisol rhythms
- Reduce cravings (yes, even for sweets or salty snacks)
When your blood sugar is steadier, your hormones don’t have to work as hard.
✨4. Fibre Keeps Digestion Moving Smoothly
Regular digestion isn’t just about comfort—it’s about proper detoxification.
Good fibre intake helps:
- Prevent constipation
- Reduce bloating
- Support detox pathways
- Promote a healthy gut environment
Think of fibre as the “internal sweeper” that keeps things moving.
✨5. How Much Fibre Should You Aim For?
Most people need 25–35 grams per day, but many barely reach half of that. The key is variety. Different fibres feed different bacteria. Try including:
- Legumes (chickpeas, lentils, beans)
- Nuts & seeds (chia, flax, pumpkin seeds)
- Vegetables of all kinds
- Berries
- Whole grains
- Avocado
- Oats
✨6. Easy Ways to Add More Fibre
- Add chia or flax to oatmeal, smoothies, or yogurt
- Include one extra veggie with lunch and dinner
- Choose berries as your go-to snack
- Add beans or lentils to soups, stews, or bowls
- Switch half your pasta to lentil or chickpea varieties
Fibre isn’t just a digestive helper, it’s one of the most powerful tools for gut health, hormone balance, energy, metabolism, and inflammation.I f you’re looking to support your hormones or improve gut symptoms, fibre is a simple place to start. Call or email us today to book in with one of our holistic nutritionists.
