You’ve probably heard fibre is good for digestion—but it’s so much more than that.
Fibre plays a key role in balancing sex hormones, insulin, cholesterol, and even supporting weight management. It helps regulate blood sugar, keeps estrogen moving through the liver and gut, and feeds your beneficial gut bacteria—all essential for hormonal and metabolic health.
Why 25–30 Grams of Fibre a Day Matters
Getting enough fibre isn’t just about regular bowel movements—it’s one of the simplest, most impactful ways to support your whole-body health.
When you consistently hit 25–30 grams of fibre per day, you’re supporting:
- Sex Hormone Balance : Fibre helps bind and eliminate excess estrogen through the gut, which is especially important for conditions like PMS, estrogen dominance, perimenopause, and hormonal acne.
- Insulin Sensitivity : A higher-fibre diet slows down blood sugar spikes, helping manage PCOS, fatigue, anxiety, and midsection weight gain.
- Cholesterol Regulation: Soluble fibre binds to cholesterol in the gut and helps remove it from the body, lowering your risk for cardiovascular disease.
- Healthy Digestion: It feeds beneficial gut bacteria, improves bloating, constipation, and even helps with IBS symptoms when introduced mindfully.
- Weight Management: Fibre-rich foods keep you full longer and support stable energy, reducing cravings and helping you feel satisfied without overeating.
The best way to attain these benefits is to track your fibre intake for a few weeks – be consistent with measure out portions and using apps or AI to add up your numbers!
5 Easy Ways to Get More Fibre (Without Overthinking It)
You don’t need to overhaul your entire diet—just make a few small, consistent changes. Here are five simple ways to boost your fibre intake:
1. Add chia or ground flax to your breakfast
Stir them into smoothies, oats, or yogurt. Just 2 tablespoons of chia has ~10g of fibre, while flax gives ~5g. Bonus: they also support hormone balance thanks to their omega-3 content.
Want to try my fibre-packed breakfast recipe here?
2. Include beans or lentils a few times a week
Add to foods you are already making, like soups, salads, or curries, since 1 cup of cooked legumes gives you 7–15g of fibre—plus a steady source of plant-based protein and blood sugar support.
3. Snack smart with fibre-rich fruits
Raspberries, blackberries, and pears are top picks. One cup of raspberries delivers nearly 8g of fibre and makes a great alternative to low-fibre granola bars.
4. Load your meals with colorful vegetables
Aim to add veggies at every meal. Cooked leafy greens, broccoli, and Brussels sprouts provide ~3–5g of fibre per cup. Even frozen veggies count!
5. Choose whole grains and fibre-rich extras
Swap refined grains for oats, quinoa, or buckwheat (~4–6g per serving). Don’t forget fibre boosters like avocado (~10g each) and sweet potato with skin (~4g per medium).
Just remember: increase fibre gradually and drink more water to keep your digestion happy.
Final Thoughts
Fibre isn’t flashy, but it’s foundational. From hormone balance and better digestion to weight and blood sugar support, getting enough fibre is one of the simplest ways to support your overall health.
Need help figuring out where fibre fits into your hormone or gut health plan?
Let’s chat. Book a visit or discovery call here. I’ll help you create a plan that actually works with your body.
Disclaimer: Any information is for informational purposes only and is not intended to be used in place of professional medical advice. Always seek the advice of a qualified health care practitioner with any questions or health concerns you may have and before starting any new treatments (including supplements).
