Fibre is one of the most underrated nutrients in the diet yet it’s essential for gut health, body composition, and even hormonal balance, particularly during midlife and the hormonal transitions that come with it. It’s not glamorous, it doesn’t come in fancy packaging, but it plays a powerful role in keeping your body functioning at its best.

Why fibre matters and why most of us aren’t getting enough:

Fibre is unique because it comes from plant foods and cannot be fully digested by the body. Instead, it passes through the digestive tract, adding bulk to stool, regulating bowel movements, feeding beneficial gut bacteria, and supporting healthy blood sugar control.

There are two main types:

• Soluble fibre (found in oats, apples, beans, pears) helps slow digestion, stabilise blood glucose, and lower cholesterol.
• Insoluble fibre (found in whole grains, peas, corn) adds bulk to the stool and helps prevent constipation.

A third type, resistant starch (in cooked and cooled potatoes, green bananas, lentils, barley), acts as a prebiotic, feeding the microbiome and improving digestive health.

The recommended daily intake for women is around 25g and for men 30g, but the average Australian consumes only 8–10g, well below optimal levels.

Fibre and gut health

Fibre fuels the good bacteria in your gut, which in turn produce short-chain fatty acids (SCFAs). SCFAs support the gut lining, reduce inflammation, and influence everything from immunity to mood a key part of the gut-brain connection. A diverse fibre intake helps promote a diverse microbiome, which is especially important during midlife, when hormonal shifts can influence gut health and digestive comfort.

Fibre, body composition, and bloating

A higher fibre intake helps regulate appetite, manage cravings, and support healthy body composition by slowing digestion and promoting fullness. Fibre also plays a role in reducing bloating especially when introduced gradually and accompanied by adequate hydration by improving digestive regularity and preventing the build-up of fermentable matter in the gut.

Practical ways to boost your fibre intake

• Add an extra serve of vegetables to every meal (aim for 2–3 cups daily)
• Include legumes in salads or soups (½ cup adds around 6–8g fibre)
• Swap to wholemeal or multigrain breads and brown rice
• Add 1 tbsp chia seeds, psyllium husk, or LSA to smoothies, porridge, or yoghurt
• Snack on fruit, nuts, or fibre-rich dips like hummus

Product support

Supplementing your diet with products designed to boost daily fibre can make hitting your target easier:

• The Super Elixir: 2.9g fibre per 10g serve — a blend of plant-based nutrients and prebiotic fibre to help digestive system and bowel function.
• Nourishing Protein: 2.3g fibre per 33g serve — a plant-based protein powder with the added benefit of fibre to support digestion and hormonal balance.

By incorporating one serve of The Super Elixir, and one serve of Nourishing Protein daily, you’re already covering 5.2g of your fibre needs, nearly a quarter of the daily target for women, before even counting your whole food sources.

The takeaway

Fibre is far more than a digestion aid, it’s a cornerstone of gut health, hormonal balance, appetite control, and metabolic health. By including a mix of soluble, insoluble, and resistant starches every day, from both whole foods and quality supplements, you can improve digestion, manage bloating, and support a healthy body composition at any life stage.