We spend millions on supplements, powders and probiotics in pursuit of better gut health, but most of us are falling short on the nutritional basic that matters most: fibre. Could this ‘quiet deficiency’ be behind the fatigue, cravings and energy dips we accept as normal? Nutritionist Emma Bardwell explains why fibre isn’t just about bowel health, sharing the simple dietary shifts that could support everything from metabolic health to midlife hormones.
In the UK, we’re averaging 16g fibre daily. What does that mean for our health?
It means we’re overlooking one of the simplest ways to protect our long-term health. Practically, it means constipation, blood sugar swings, energy dips, cravings and an under-fed microbiome.
In clinic, I frequently see people who feel slightly sub-par: struggling to lose weight despite trying hard, sluggish in the mornings and tired by mid-afternoon. They don’t feel unwell exactly, just not firing on all cylinders.
I describe this as a ‘quiet deficiency’. You might be eating protein bars and taking supplements, but a diet that looks healthy on paper doesn’t necessarily support your gut, energy or metabolic health. Increasing fibre and plant diversity can be the shift that energises people who feel flat, frustrated and out of control of their appetite.
Longer-term, high-fibre diets are consistently linked with lower risk of cardiovascular disease, type 2 diabetes and bowel cancer. Fibre may even help with the excretion of microplastics and chemicals. Despite this, the average UK intake is barely half the 30g daily recommendation.
Why is 30g such a sweet spot?
The 30g recommendation was set by the Scientific Advisory Committee on Nutrition because that’s where we see consistent population-level benefits across gut health and disease risk.
It’s a practical target: high enough to make a difference, but not so high as to feel unattainable. Also, it nudges you towards a pattern of eating that’s protective overall: more wholegrains, more veg, more beans, more nuts and seeds, more fruit, fewer ultra-refined foods.
A diet that looks healthy on paper doesn’t necessarily support your gut, energy or metabolic health
What is the estrobolome – and why should we care?
The estrobolome is the collection of gut microbes (and their enzymes) that processes oestrogen in the body. It matters because your gut bacteria can influence how much oestrogen is excreted versus reabsorbed, which can affect circulating levels.
Certain bacteria can de-conjugate (or ‘unpack’) oestrogen which would otherwise be removed from the body. Some of this oestrogen is then reabsorbed back into circulation. The estrobolome is basically this gut-hormone loop.
Also, if you’re constipated, you’re literally holding onto waste products (including hormones) for longer. Fibre helps keep things moving, supporting regular bowel movements and hormone excretion.
Many women notice changes in mood, appetite, body composition, sleep, skin and gut function during midlife, when hormones are shifting. Fibre won’t ‘fix’ hormones overnight, but it’s one of the key foundations supporting their metabolism.
Which foods support gut and hormone health?
I prioritise fibre-rich foods that bring other helpful nutrients along for the ride, like oats, barley, berries, nuts and seeds, legumes and vegetables. If you want a simple rule: aim for a variety of plants across the week. Different fibres feed different microbes, and that diversity really matters if you want a rich, resilient gut ecosystem. Think of it like a garden: the wider the mix of plants you cultivate, the more stable and self-sustaining the whole environment becomes.
Is bloating always a sign something is wrong?
No, bloating can be a normal response to an increased intake of fermentable fibres. If you jump from 10–15g to 30g fibre overnight, your gut microbes are having a party, producing gas as a by-product. Pull back and re-introduce gradually, drink enough, chew properly and spread fibre through the day – don’t try to ‘fibremaxx’ it into one meal.
But talk to your GP if you experience persistent, painful or worsening bloating, especially if there are red flags like unexplained weight loss, blood in stools, significant changes in bowel habits or symptoms that wake you at night.
Fibre won’t ‘fix’ hormones overnight, but it’s one of the key foundations supporting their metabolism
You focus on protein and fibre. Why is that combination so powerful?
It keeps you going for hours. Protein is the most satiating macronutrient. It also supports muscle maintenance and repair, which is especially important for active people and midlife adults. Fibre slows digestion, steadies blood sugar and increases fullness. Together, they make meals that keep you satisfied, reducing grazing and cravings.
People assume fibre is only about poo, but while toilet habits are incredibly important, fibre is also about appetite, energy, mood, skin, hormones and long-term metabolic health.
What does fibre do for our metabolic health?
It helps on multiple fronts. Fibre slows the rate at which glucose hits the bloodstream, helping to regulate blood sugar. Certain fibres (like beta-glucan in oats and barley) bind to cholesterol, which can lower LDL levels. Higher fibre is linked to better appetite control. And when fibre is fermented by good bacteria in the gut, short-chain fatty acids like butyrate are produced, which support gut barrier function and metabolic signalling.
Zooming out, large reviews have consistently associated higher fibre intake with lower risk of cardio-metabolic disease and all-cause mortality.
Where do you start?
I start with three angles:
Wholegrain swaps that don’t taste ‘worthy’ like seeded bread, wholewheat pasta, higher-fibre wraps, oats and rye crackers.
‘Easy’ fruit and veg like berries, apples, pears, kiwis, peas, sweetcorn, spinach, carrots and broccoli (fresh or frozen).
Small amounts of nuts and seeds: 1 tbsp chia seed in yoghurt, 1 tbsp ground flaxseed in porridge or a handful of nuts as a snack.
The beauty of fibre is, it’s everywhere! It’s not about perfection, it’s about patterns you can repeat day in, day out, that you actually enjoy.
A registered nutritionist and author specialising in women’s health, menopause and perimenopause. She is the author of The 30g Plan, The 30g Plan Cookbook and The Fibre Effect.
