Why We Absolutely Need Fibre in Midlife

And no, it’s not just about 'good poos”'(though honestly — more on that in a sec)

Let’s talk about fibre like the rockstar nutrient it truly is — particularly for us in midlife. If you’re cruising through your 40s, 50s or beyond and feeling like your body is suddenly less reliable than it used to be… welcome to the club. Hormones shift, metabolism slows, guts get… quirky. Enter: fibre.

Science backs this up: fibre isn’t some trendy buzzword — it genuinely helps shift the long-game health odds in your favour.  

Keeps Your Gut Moving (Literally)

This is the classic one — but it’s so important midlife because:

• Digestion slows with age and less oestrogen, so food tends to hang out longer than we’d like.

• Fibre adds bulk and helps everything transit smoothly through the gut.

• Constipation — haemorrhoids — bloating — fibrous whole foods help you avoid these re-run episodes.  

When we talk about fibre, we’re not talking about just one thing. There are actually two main types — soluble and insoluble fibre — and your gut needs both, especially in midlife.

Soluble fibre dissolves in water and turns into a gel-like substance in your gut. This slows digestion, which is brilliant for keeping blood sugar steady and helping you feel fuller for longer. It also feeds your gut bacteria, which then produce compounds that support gut health, reduce inflammation and improve metabolic health. You’ll find soluble fibre in foods like oats, legumes, chia and linseeds, apples and citrus fruit.

Insoluble fibre, on the other hand, doesn’t dissolve in water. Its job is more mechanical — it adds bulk and helps move food through your digestive system. This is the fibre that really supports regular, comfortable bowel movements (yes, we’re going there), which can become more of a challenge as oestrogen levels decline with age. Insoluble fibre is found in wholegrains, nuts, seeds, vegetables and the skins of fruit.

The magic happens when you eat a mix of both. Soluble fibre nourishes your gut from the inside, while insoluble fibre keeps things moving along smoothly. Together, they create a gut environment that’s calmer, more resilient and far happier — which has knock-on benefits for everything from energy levels to hormones and heart health.

Feeds Your Microbiome for Better Health

Here’s where things get next-level cool: fibre actually feeds the trillions of bacteria living in your gut. These little buddies:

• Help ferment fibre into short-chain fatty acids — molecules that reduce inflammation and are great for gut integrity.

• Support better insulin sensitivity and blood sugar control.

• Nurture a more balanced, diverse microbiome — which is linked to lower risk of chronic inflammation, type 2 diabetes and mood dips.  

Think of fibre as the premium plant fuel your gut bugs crave — feed them well and they reward you in all sorts of metabolic magic.

Heart Health Starts with Fibre

Heart disease risk tends to climb in midlife, especially for women after menopause. Fibre is your friend here:

• Soluble fibres bind to LDL (the 'bad' cholesterol) in your digestive tract and help your body get rid of it.

• This means cleaner, freer-flowing blood vessels over time and a better cardiovascular outlook.  

Top tip: whole oats, legumes, barley, psyllium and beans are excellent sources of soluble fibre.

Keeps Blood Sugar Calm — and Helps Reduce Visceral Fat

Midlife blood sugar shifts are real. As oestrogen levels change, many women become more insulin resistant, meaning blood sugar spikes more easily and fat is more likely to be stored around the abdomen.

Fibre helps by slowing the absorption of carbohydrates into the bloodstream, which keeps blood sugar steadier and reduces insulin spikes. This matters because chronically high insulin is one of the key drivers of visceral fat — the deep abdominal fat that sits around your organs and is linked to higher risks of heart disease, type 2 diabetes and inflammation.

There’s more: fibre also feeds gut bacteria that produce short-chain fatty acids, compounds that support better fat metabolism and are associated with lower levels of visceral fat over time. In other words, eating enough fibre doesn’t just help with energy crashes and cravings — it creates a metabolic environment that makes it easier for your body to let go of that stubborn midlife belly fat.

This isn’t about shrinking yourself. It’s about supporting your health, hormones and long-term resilience from the inside out.

Helps You Stay Trim (Without Obsession)

Here’s the skinny on satiety (feeling full):

Fibre fills up your stomach and slows digestion — so you feel satisfied longer, naturally eat less, and don’t wander into the office biscuit tin every hour.  

This doesn’t mean magically losing 10kg overnight. It means metabolic support for your goals — without restriction or stress.

Bonus: May Protect Against Disease

Higher fibre intakes are associated with lower risks of:

• Type 2 diabetes

• Heart disease

• Certain cancers (especially colorectal)

• Chronic inflammation as we age  

It’s not a cure-all — but adding more fibre is one of the strongest, simplest dietary shifts backed by heaps of research.

So What Does “Enough” Look Like?

Most adults fall way below what they actually need. The guidelines suggest about 25–35g per day for adults — and many of us barely hit 15–18g.  

Tip: start slow and increase gradually — your gut and its microbes will appreciate the gentle onboarding.

Simple Sexy Ways to Boost Your Fibre Game

Here’s how to make it easy (and tasty):

✨ Pile veggies on half your plate
✨ Swap white bread/pasta for wholegrain
✨ Start the day with oats + berries
✨ Add beans/legumes to soups and salads
✨ Snack on fruit, nuts and seeds

XO Jane

PS: Want to make getting enough fibre ridiculously easy? I’ve put together a free Midlife Fibre Cheat Sheet with a simple shopping list, fibre-rich food swaps and easy, real-life meal ideas.
👉 Grab your free guide here