Everything You Need to Know About Fibre for Better Gut, Hormone, and Metabolic Health

When it comes to supporting your gut, balancing hormones, and improving metabolic health, few nutrients are as powerful and underrated as fibre. Yet most people are getting less than half of what their bodies need each day.

Let’s break down why fibre is essential, how it impacts your body on multiple levels, and the simple ways to get more of it through whole, nourishing foods.

What Exactly Is Fibre?

Fibre is the part of plant foods your body can’t fully digest. It travels through your digestive system, feeding your gut microbes, supporting detoxification, and helping regulate how your body processes glucose and hormones.

There are two main types of fibre, and both play unique roles in your health:

• Soluble fibre: dissolves in water to form a gel-like substance. It helps slow digestion, balance blood sugar, and lower LDL (“bad”) cholesterol. Found in: oats, chia seeds, apples, beans, lentils, psyllium.

• Insoluble fibre: adds bulk to your stool and keeps digestion moving smoothly.Found in: vegetables, whole grains, nuts, and seeds.

Most whole plant foods contain a mix of both, which is why diversity in your diet matters.

How Fibre Supports Gut Health

Your gut microbiome, the trillions of bacteria in your digestive system, depends on fibre to thrive. Certain fibres act as prebiotics, feeding beneficial bacteria that produce short-chain fatty acids (SCFAs). These compounds help:

• Reduce gut inflammation

• Strengthen the intestinal barrier

• Support immune function

• Improve mood and brain health via the gut-brain axis

When you eat a variety of fibre-rich foods, you promote a diverse, balanced microbiome, the foundation of good digestion and long-term wellness.

Fibre’s Role in Hormone Balance

Fibre is a key player in hormone regulation, especially for women. Here’s why:

• It helps your body detoxify excess estrogen by binding to it in the gut and carrying it out through the stool.

• It stabilizes blood sugar and insulin, preventing the hormone fluctuations that can worsen PMS, PCOS, and perimenopausal symptoms.

• It supports liver and gut function- two systems that are essential for balanced hormones.

If you struggle with hormonal symptoms like bloating, acne, fatigue, or irregular cycles, optimizing fibre can make a noticeable difference.

Fibre and Metabolic Health

For metabolism, fibre is a powerhouse. It slows the absorption of glucose, which helps:

• Keep blood sugar levels steady

• Prevent cravings and energy crashes

• Support healthy weight management

• Improve insulin sensitivity over time

Long-term, a fibre-rich diet is linked to lower risk of type 2 diabetes, cardiovascular disease, and metabolic syndrome.

How Much Fibre Do You Need?

Most adults should aim for 25–35 grams per day, but it’s best to increase slowly to avoid bloating or discomfort. Remember: when you increase fibre, increase your water intake too, fibre works best when it has fluid to move through the digestive system.

Easy Ways to Add More Fibre to Your Day

• Add chia, flax, or hemp seeds to smoothies or oatmeal

• Swap white rice for quinoa, lentils, or farro

• Eat at least one vegetable with every meal

• Choose whole fruits instead of juices

• Try legume-based pastas or wraps

• Make snack swaps like roasted chickpeas, trail mix, or veggie sticks with hummus

The Takeaway

Fibre is more than just “roughage.” It’s a multitasking nutrient that supports your gut, hormones, and metabolism, the three systems that influence almost every part of your health. By eating a variety of whole plant foods, you’ll naturally increase your fibre intake, support a healthier microbiome, and feel more balanced from the inside out.