Protein gets the headlines.
And to be fair, protein deserves a lot of them.
But there is another nutrient doing significant work in the background, especially during perimenopause and menopause.
Fibre.
Not because it's some magic fix - but because many of the systems it supports become increasingly more relevant in midlife: digestion, appetite, blood sugar balance, cholesterol levels and gut health.
Somewhere around your 40s, your body changes the terms and conditions you're used to as perimenopause sets in. Digestion may become less predictable. Bloating can appear more often. Constipation can become surprisingly common. Blood sugar can feel less steady. Cravings may arrive with less warning.
Fibre sits right in the middle of many of these conversations.
The UK recommendation for adults is around 30g of fibre per day. Most women are getting closer to 18g.
That's not because women don't care about their health. Usually, it is because fibre isn't particularly glamorous.
But if you are dealing with cravings, energy dips, stubborn weight gain, constipation or a gut that suddenly seems more sensitive than it used to be, fibre may be doing more heavy lifting than you realise.
What Fibre Actually Does
Fibre is easy to overlook because you cannot see it working.
Protein helps build muscle. Calcium supports bones. Fibre tends to operate quietly in the background.
But it is involved in far more than digestion alone.
Fibre helps you stay fuller for longer
One of fibre’s most useful jobs is slowing digestion.
When a meal contains fibre, food moves more slowly through the digestive system. Soluble fibre helps you feel fuller for longer and can reduce the rapid hunger that often follows highly processed, low-fibre meals.
For women trying to manage their weight during menopause, this matters.
Not because fibre magically causes weight loss, but because it can make appetite management easier. And when you are less hungry, making healthy choices tends to feel a lot less like a battle of willpower.
Fibre helps support steadier blood sugar
Fibre slows the rate at which carbohydrates are absorbed into the bloodstream.
That means a slower rise in blood sugar after eating and a more gradual release of energy.
This becomes increasingly relevant during menopause, when blood sugar regulation can become less efficient than in pre-menopausal years.
Steadier blood sugar can mean fewer energy crashes, fewer cravings and less of the “I need something sweet right now” feeling many women know all too well.
Fibre feeds your gut microbiome and supports gut heath
Not all fibre is digested by your body.
Some fibres travel through to the large intestine where they become food for the diverse community of bacteria living in your large intestine.
These beneficial bacteria help produce compounds that support digestive health, immune function and overall wellbeing.
This is one reason fibre is often described as a prebiotic. It helps nourish the good bacteria that help keep the gut ecosystem healthy and diverse.
Fibre helps support oestrogen metabolism
This is one of the least talked-about reasons fibre becomes important during menopause. Within the gut lives a collection of bacteria known as the estrobolome. The estrobolome plays a role in how oestrogen is metabolised and recycled within the body.
Researchers are increasingly interested in how changes in the gut microbiome during menopause may influence hormone balance, inflammation and overall health.
Fibre isn't hormone therapy. But a fibre-rich diet helps support the gut environment these bacteria rely on.
Fibre supports heart health
Cardiovascular risk naturally increases after menopause.
One reason is the decline in oestrogen, which previously provided some protection for the heart and blood vessels.
Certain fibres, particularly soluble fibres like oat beta-gluten can help support healthy cholesterol levels by reducing LDL cholesterol, often referred to as “bad” cholesterol.
This is another reason fibre deserves attention as part of a healthy menopause diet.
How Menopause Changes Digestion
Menopause bloating is one of the most commonly reported digestive changes in midlife. Many women find their digestion simply becomes less predictable than it used to be.
This is where fibre becomes increasingly valuable if you want to support gut health..
Your fibre requirement doesn't suddenly double overnight.
It's just that as your hormones become less reliable many of the functions fibre supports become harder to ignore.
Nutritionist Insight
Feeling more bloated? It's pretty normal.
Feeling more bloated is something many women notice in midlife. Declining oestrogen and progesterone can affect gut motility. This is how your gut moves food along, slowing things down or making you more sensitive to foods that never used to bother you.
Before assuming it is something you need to cut out, it can help to come back to a few simple habits:
- Eat regularly and try not to rush meals
- Sit down, slow down and chew your food well
- Stay hydrated throughout the day
- Include a variety of plant foods across the week
These small changes can help support digestion and reduce that uncomfortable, bloated feeling over time.
— Claire Thomas, Registered BANT Nutritionist
How Much Fibre Do Women Over 40 Actually Need?
The UK recommendation for adults is:
30g of fibre per day
The average woman consumes:
Around 18g per day
That means many women are falling short by around:
12g every day
Twelve grams might not sound like much.
But that's roughly:
- A portion of beans
- An apple
- A handful of berries
- Some extra vegetables with dinner
In other words, a few small choices repeated consistently.
Soluble vs Insoluble Fibre
Both types matter.
Soluble fibre such as oat beta-glucan dissolves in water and forms a gel-like substance. It helps support blood sugar balance, cholesterol levels and fullness.
Insoluble fibre adds bulk and helps food move through the digestive system more efficiently.
Prebiotic fibre such as inulin and FOS help to feed gut bacteria
Most whole foods naturally provide a mixture of both.
Best Sources of Fibre for Women in Menopause
The good news is that fibre-rich foods are often some of the most nutritious foods you can eat when considering gut health nutrition.
Legumes
Beans, lentils and chickpeas are some of the richest sources of fibre available. A 400g tin of chickpeas delivers around 10g of fibre. They're also affordable, versatile and provide additional protein.
Wholegrains
Oats, barley and rye contain valuable fibre and tend to be more filling than highly refined grains.
Vegetables
Particularly cruciferous vegetables such as broccoli, artichoke, cauliflower, sweet potato, cabbage and Brussels sprouts.
Fruit
Berries, apples and pears are excellent choices. Keeping the skin on where possible helps maximise fibre intake.
Seeds
Flaxseed and chia seeds are particularly useful additions to breakfasts, yoghurts and smoothies.
Nuts
Almonds and cashew nuts deliver fibre plus multi-taser mineral Magnesium.
A Practical 30g Fibre Day
Breakfast: Eve Biology Shake (5.3g)
Lunch: Lentil soup and oatcakes (7g)
Snack: Apple with nut butter (5g)
Dinner: Salmon, roasted vegetables and chickpeas (9g)
Without feeling restrictive, you've covered 26g of your daily 30g target.
Fibre and Weight Management After 40
Fibre doesn't directly cause weight loss.
What it can do is make many of the behaviours associated with successful weight management easier.
It helps you stay fuller for longer.
It can reduce blood sugar spikes and crashes.
It may help reduce the kind of afternoon hunger that ends with a rummage through the biscuit tin.
And because fibre-rich foods often require more chewing and take longer to eat, they naturally encourage a slower eating pace too.
This is particularly relevant during menopause, when appetite regulation and blood sugar balance can become more challenging.
Fibre won't replace a balanced diet, adequate protein or regular movement.
But it can make all three easier to maintain.
Why 'the rebalancing shake' Includes Fibre
Fibre was not added as an afterthought.
It was included because many of the things women start noticing in midlife — changes in digestion, appetite, blood sugar balance and gut health — are areas where fibre can play an important supporting role.
That is why we chose Actilight®, a prebiotic fibre derived from sugar beet.
Actilight® contains short-chain fructo-oligosaccharides, known as scFOS a type of prebiotic fibre that beneficial gut bacteria use as fuel. Actilight has a health claim for glycemic reduction which has been recognised by the EFSA. Supporting sugar balance is a foundation for women over 40.
Unlike some fibres that simply pass through the digestive system, prebiotic fibres help nourish the microbiome itself.
Actilight® has been studied extensively, with more than 200 scientific and clinical publications investigating the effects of scFOS on digestive health, microbiome composition and tolerance.
Its inclusion was deliberate.
Eve Biology was designed to provide more than just protein. The fibre is there to support fullness, steadier energy, blood sugar balance and a healthier gut environment too.
In other words, it is there for a reason. Just like everything else in the formula.
What This Means For You
Fibre isn't the most exciting nutrient.
It doesn't promise dramatic transformations.
It probably won't be the thing your friends are talking about over coffee.
But when it comes to supporting digestion, blood sugar balance, appetite regulation and overall health after 40, it certainly earns its place.
Sometimes the habits that make the biggest difference are the least glamorous ones.
Fibre may be one of them.
Eve Biology was formulated to help women increase their daily fibre intake while supporting their body through perimenopause and menopause.
The Menopause Diet - What To Eat For Energy, Weight and Vitality
Frequently Asked Questions
How much fibre should women over 40 eat per day?
The UK recommendation for adults is 30g of fibre per day. Most women are currently getting around 18g — a gap of roughly 12g daily. The good news is that closing that gap does not require a dramatic overhaul. A portion of beans, an extra piece of fruit, a handful of seeds added to breakfast — small, consistent choices add up more quickly than most people expect.
What are the best sources of fibre for women in menopause?
Legumes (beans, lentils and chickpeas), wholegrains (particularly oats and barley), vegetables (especially cruciferous varieties like broccoli and cauliflower), fruit (berries, apples and pears with the skin on) and seeds (flaxseed and chia) are all excellent choices. Most whole foods provide a mixture of both soluble and insoluble fibre, so variety across the week matters more than focusing on any single source.
Can fibre help with menopause bloating?
Menopause bloating is common and often linked to hormonal changes that affect gut motility — how efficiently food moves through the digestive system. Fibre supports regular digestion and feeds the beneficial bacteria in the gut, which can help reduce bloating over time. Increasing fibre gradually and staying well hydrated tends to give the best results. If bloating is sudden, severe or accompanied by other symptoms, it is worth speaking to your GP.
What is the difference between soluble and insoluble fibre?
Soluble fibre dissolves in water and forms a gel-like substance in the digestive tract. It helps slow digestion, support steadier blood sugar levels and reduce LDL cholesterol. Good sources include oats, beans and flaxseed. Insoluble fibre does not dissolve — it adds bulk and helps food move through the gut more efficiently, supporting regular bowel movements. Most whole foods contain both types, which is one reason variety in the diet matters.
