Dietary fibre is the part of the plants that we eat, that doesn’t get digested in your small intestine. Instead, it is broken down by bacteria in your large intestine.

Fibre for midlife women

In a 2023 review of nutrition and perimenopause, the authors state that the symptoms of perimenopause and menopause can be significantly reduced and made more tolerable by achieving and maintaining a healthy nutritional status.

Fibre is essential for your gut to work normally. It increases good bacteria which supports your immunity against inflammatory disorders and allergies. A high fibre diet seems to reduce the risk of chronic diseases such as cardiovascular disease, type 2 diabetes and bowel cancer. Association of UK Dietitians

Notably, it helps reduce constipation, which is very common in midlife as hormone levels begin to change. Levels of physical activity levels often decline around this time too, which can compound the problem. Constipation is a significant contributor to pelvic floor dysfunction, including stress incontinence and pelvic organ prolapse. Straining on the loo isn’t good for us, and fibre can really help you out here.

How much do I need?

UK dietary guidance suggests that adults need 30g per day. But recent UK data suggests that average intake is closer to 18g, so the average person in the UK is only getting 60% of what they actually need.

More fibre please

To get more fibre into your diet, get familiar with nutrition labels on food, as a quick guide – foods need to have at least 3 grams per 100 grams to be considered a source of fibre. To be considered high in fibre, they should have 6 grams per 100 grams. 

It’s important to increase your Fibre intake steadily over the course of a couple of weeks, this should help to avoid bloating and allow your gut to adapt. If you have pre-existing gut issues, always chat to a health professional before making changes.

Top tips for increasing fibre intake from the Association of UK Dietitions include:

Add

• fruit, nuts and seeds to breakfast cereal
• linseeds into yogurt
• extra vegetables and pulses, such as lentils, into sauces for bolognese, curry and chilli
• chunky peanut butter to some apple slices or celery sticks

Swap

• white flour for wholegrain wheat flour when baking
• white bread and pasta for wholemeal options
• white crackers for carrot or celery sticks to have with hummus

Try to

• drink a good amount of fluid as you increase your fibre
• keep a supply of frozen vegetables so you are never without
• leave the skin on vegetables and fruit
• have five portions of fruit and vegetables each day

Take home message

Most women in the UK don’t get enough Fibre in their diet. A few small changes to daily meals and snacks could increase your intake and lead to a multitude of important health benefits. We love a quick win and this is a great one!

References

• Erdélyi A, Pálfi E, Tűű L, Nas K, Szűcs Z, Török M, Jakab A, Várbíró S. The Importance of Nutrition in Menopause and Perimenopause-A Review. Nutrients. 2023 Dec 21;16(1):27. doi: 10.3390/nu16010027. PMID: 38201856; PMCID: PMC10780928.
• BDA The Association of UK Dietitians website https://www.bda.uk.com/