When we think about nutrition in perimenopause, protein tends to get all the attention, and for good reason. Protein plays an incredibly important role in supporting muscle mass, blood sugar balance, energy, healthy ageing and satiety in midlife.
But while protein has become the star of the wellness world, there’s another nutrient quietly being overlooked… fibre.
And the truth is, fibre is one of the most important foundations of hormone health, gut health and long-term wellbeing during perimenopause.
In this episode, Francesca explores why so many women are unknowingly living with a “fibre gap”, how low fibre intake can impact everything from digestion to hormone detoxification, and why supporting your gut microbiome matters more than ever during midlife.
This conversation is not about perfection, restrictive eating, or obsessively counting grams. It’s about understanding the simple, foundational habits that can genuinely support your body through hormonal change.
In this episode, we cover:
- Why fibre is about far more than digestion
- The hidden “fibre gap” affecting most adults in the UK
- How fibre supports hormone balance and oestrogen detoxification
- The connection between fibre, gut health and the microbiome
- What the estrobolome is — and why it matters in perimenopause
- The difference between soluble and insoluble fibre
- How fibre supports blood sugar balance, cholesterol and inflammation
- Why plant diversity matters for long-term health
- Gentle ways to increase fibre without worsening bloating
- Simple, realistic ways to eat more fibre consistently
Why fibre matters in perimenopause
Hormonal shifts during perimenopause can affect digestion, inflammation, energy, blood sugar regulation and the gut microbiome.
One of fibre’s most important roles is supporting healthy hormone detoxification, particularly the elimination of used/old oestrogen through the bowel. Without adequate fibre intake, hormones can be reabsorbed and recirculated, which may contribute to symptoms many women experience during perimenopause.
Fibre also feeds beneficial gut bacteria, helping to support a healthier, more resilient microbiome. And because the gut microbiome plays a role in hormone regulation, this becomes especially important during midlife.
Small shifts can make a big difference
If you’re listening and thinking you probably don’t eat enough fibre, you’re not alone.
Most women aren’t hitting the recommended daily fibre intake, and this episode is not about suddenly overhauling your diet overnight.
Instead, Francesca shares realistic, gentle strategies that can help support your health sustainably, including:
- Adding berries and chia seeds or flaxseeds (ground) to breakfast
- Including more beans and lentils in meals
- Increasing plant diversity across the week
- Choosing oats and whole grains more often
- Adding nuts and seeds to snacks
- Supporting fibre intake with proper hydration
Because often, the most powerful changes are the simplest ones repeated consistently.
Key takeaway from this episode
Fibre is not just a digestion nutrient.
It’s one of the most overlooked foundations of hormone health, gut health, metabolic health and long-term wellbeing in perimenopause.
And while protein absolutely deserves attention, fibre shouldn’t become the forgotten nutrient in the process.
You don’t need perfection or extreme diets. And you don’t need to do everything overnight.
Small, sustainable changes really do matter.
If this episode resonated with you, please share it with a friend, leave a review, or send it to another woman navigating perimenopause who could benefit from this conversation.
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Other Resources & Support
- Download my free Perimenopause Blueprint Guide
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- Listen to more episodes about perimenopause hormones and midlife health on the Empowered Perimenopause Podcast.
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