Are You Getting Enough Fibre? Why It Matters for Women’s Health

Despite fibre’s well-established role in digestion and disease prevention, most women in the UK fall short of the recommended daily intake. If you’re feeling tired, bloated, or experiencing constipation, low fibre could be a contributing factor. Here's why it matters, and how to increase it without overhauling your diet.

Why Fibre Matters for Women’s Health

Fibre is a type of carbohydrate the body can’t digest, yet it plays a critical role in long-term health. It moves through the digestive system largely intact, helping to regulate bowel movements, support blood sugar balance, and reduce cholesterol.

There are two main types of fibre:

• Soluble fibre dissolves in water to form a gel-like substance in the gut. It slows digestion, which helps regulate blood sugar and lower cholesterol. Common sources include oats, peas, beans, apples, and avocados.

  
  

• Insoluble fibre absorbs water and adds bulk to stools, encouraging regular bowel movements and preventing constipation. It’s found in whole grains, nuts, seeds, and the skins of fruits and vegetables.

  
  

Beyond digestion, a fibre-rich diet is linked to a lower risk of heart disease, stroke, type 2 diabetes, and bowel cancer. Fibre also helps you feel fuller for longer, which can support healthy weight management.

How Much Fibre Do You Need?

UK health guidelines recommend that adults consume 30 grams of fibre per day. However, many women average closer to 20 grams, leaving a considerable gap. Increasing your fibre intake, with professional advice if needed, may improve digestion and support general wellbeing.

Easy Ways to Boost Your Fibre Intake

You don’t need to count grams or follow a restrictive plan. Dietitian Dahlia Marin offers this simple guideline:

“Aim to have at least one fibre-rich food with each meal and snack.”

Some of Marin’s go-to choices include:

• Kiwi

• Chia seeds

• Carrots

• Blueberries

• Sweet potatoes

• Broccoli

  
  

For older adults with good tolerance, registered dietitian Kara Landau recommends a variety of fibre sources:

“I would recommend people do not simply look at the number of grams of fibre in any product, but rather the diversity in fibres, coming from different sources and offering both soluble and insoluble fibres to mitigate digestive distress.”

When to Approach Fibre with Caution

Women with conditions such as IBS, IBD, SIBO, short bowel syndrome, or pelvic organ prolapse may need to make adjustments under clinical supervision.

In some cases, a gradual increase or temporary reduction in fibre may support symptom relief and gut healing. Always consult your GP or a registered dietitian before making significant dietary changes, particularly if you have a medical condition or experience ongoing digestive symptoms.

Should You Try ‘Fibremaxxing’?

The TikTok trend encouraging people to 'fibremax,' loading up on fibre beyond recommended levels, is gaining traction. While fibre can be a game-changer, experts warn against doing too much too fast.

Dr Mir Ali, a board-certified general and bariatric surgeon, explains:

“Fibre will help keep your colonic movements regular. It helps maintain a healthy gut flora, which is important for metabolism and hormone levels.”

However, increasing fibre too quickly can cause bloating, gas, or constipation. Dr Ali advises drinking plenty of water:

“If you don’t drink enough, fibre can bind you up, leading to constipation.”

If you’re considering a major change in your fibre intake, particularly in response to online trends, it’s best to consult your GP or a dietitian to ensure the approach is right for you.

Fibre-Rich Meal Ideas to Get You Started

Fitting more fibre into your day is easier than you think. These simple meal ideas can help you reach your target without overthinking it:

Breakfast

Wholewheat biscuits, shredded wheat, or porridge oats are great options. Or try:

• 2 slices of wholemeal toast (6.6g)

• 1 sliced banana (1.4g)

• 150ml fruit juice (1.2g)

   = 9.2g fibre

  
  

Lunch

• Jacket potato with skin (4.7g)

• Reduced-sugar baked beans (9.8g)

• 1 apple (1.2g)

   = 15.7g fibre

  
  

Dinner

• Mixed vegetable tomato-based curry (6.6g)

• Boiled wholegrain rice (2.7g)

• Low-fat fruit yoghurt (0.4g)

   = 9.7g fibre

  
  

Snacks

Fresh fruit, veggie sticks, rye crackers, oatcakes, or a handful of unsalted nuts like almonds.

Final Thoughts

A fibre-rich diet is a powerful tool for supporting women’s health, from digestion and energy levels to blood sugar balance and chronic disease prevention. But there’s no one-size-fits-all approach.

Start slowly, prioritise variety, and stay well-hydrated. If you have a medical condition or concerns about your fibre intake, consult your GP or a registered dietitian before making changes. With a few thoughtful swaps, fibre can become a simple but effective part of your daily wellbeing routine.