Despite its critical role in digestion, appetite control, and hormonal balance, fibre often gets overshadowed by the flashier macronutrients like protein or carbs. But for women especially, fibre can be a game-changer.
Here’s the surprising truth: most women fall well short of the recommended daily intake of 25 grams of fibre.
So if you’re feeling bloated, constantly hungry, or just a bit “off,” fibre might be the missing link in your diet.
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Why Fibre Matters (More Than You Think)
Fibre is essential for:
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Healthy digestion: It keeps things moving, prevents constipation, and supports gut health.
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Appetite regulation: It helps you feel fuller for longer, naturally reducing overeating.
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Blood sugar balance: Fibre slows down the absorption of sugar into your bloodstream.
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Cholesterol management: Certain types of fibre can help lower LDL (“bad”) cholesterol.
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Hormonal support: Fibre binds to excess estrogen in the digestive tract, helping with hormonal balance—especially important for women.
How to Know if You’re Not Getting Enough
Some of the most common signs of low fibre intake include:
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Irregular bowel movements or bloating
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Frequent cravings or constant snacking
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Fatigue after meals
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Unexplained weight gain or blood sugar fluctuations
Easy Ways to Boost Your Fibre Intake
The good news? You don’t need to overhaul your entire diet. Small tweaks can make a big difference.
Here are a few easy food swaps and add-ins:
| Swap This | For This |
|---|---|
| White bread | Whole grain or seeded bread |
| Regular pasta | High-fibre or legume-based pasta |
| Sugary cereals | Oats or bran flakes |
| Crackers | Wholegrain rice cakes or veggie sticks with hummus |
| White rice | Brown rice, quinoa, or barley |
Add in:
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Chia seeds or flaxseeds to your smoothies or oats
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Beans and legumes to soups, salads, or pasta dishes
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Berries to your breakfast or snacks (they’re packed with fibre and antioxidants)
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Vegetables at every meal—aim for colour and variety
The Bottom Line
Fibre isn’t just for gut health—it’s foundational for energy, weight management, and hormonal balance. If you’re looking to feel fuller, more energised, and less bloated, start with fibre.
Need help building a fibre-rich routine? Our equ app includes personalised meal plans, recipes, and tracking tools to help you hit your goals – without the guesswork.