Fibre: The Unsung Hero of Women’s Health & Hormone Balance
By Kristy Wiseman - Accredited Practising Dietitian
Protein has been having it’s moment in the spotlight for a while now - and for good reason! It plays an important role in fertility, pregnancy, PCOS, endometriosis, and overall women’s health (read more about that here).
But, there’s another nutrient that also deserves its moment to shine: Fibre!
Fibre isn’t just about digestion or “keeping things moving.” It has powerful effects on blood glucose control, hormone balance, fertility, and even pregnancy outcomes. Yet, most women aren’t getting enough of it.
Why Fibre Matters for Women’s Health
Hormone balance: Fibre helps regulate oestrogen levels by supporting healthy gut function and elimination. This is especially important for women with endometriosis or heavy periods, where excess oestrogen can worsen symptoms.
PCOS and blood glucose: Women with PCOS often experience insulin resistance. Fibre slows the digestion and absorption of carbohydrates, helping to stabilise blood glucose levels and reduce insulin spikes. This can ease symptoms and support cycle regularity.
Fertility: A high fibre diet supports ovulation, improves egg quality indirectly through better blood glucose levels and hormone balance, and encourages a healthier gut microbiome - all of which are important in preparing the body for conception.
Pregnancy: Fibre helps manage the common issue of constipation, supports healthy weight gain, and helps manage gestational diabetes by keeping blood glucose levels stable.
Overall wellbeing: Beyond women’s health conditions, fibre supports heart health, gut health, and keeps you fuller for longer - making it easier to maintain steady energy throughout the day.
Most women need 25–30g of fibre daily, but the average intake falls well below that.
Simple Ways to Boost Fibre Intake:
Add a tablespoon of chia or flaxseeds to your breakfast.
Swap white bread/pasta/rice for wholegrain versions.
Include a serve of legumes (like chickpeas, beans, or lentils) daily.
Aim for at least two pieces of fruit and five serves of vegetables every day.
Keep high fibre snacks on hand, like nuts, seeds, or veggie sticks with hummus.
While protein deserves the attention it’s getting, fibre is equally important—and often overlooked. By including more fibre-rich foods in your diet, you’ll be supporting your hormones, fertility, pregnancy, and long-term health.
Not sure how to incorporate more fibre into your diet, let me help!
Let’s create a personalised plan to support your hormones, health, and goals - wherever you’re at in your journey.
*Disclaimer:
This blog post provides general guidance only and is not intended to replace individualised dietary advice. Nutritional requirements vary based on body size, activity levels, life stage, and medical conditions. Always seek advice from an Accredited Practising Dietitian or qualified health professional before making changes to your diet.