The Nutrient Most Women Aren't Getting Enough Of

If there’s one nutrition upgrade I recommend to almost every woman in her 40s and beyond, it’s this:

👉 More fibre.

Not in a “you need to eat more salad” kind of way.

Just a “this will help you feel so much better” kind of way.

Here’s why fibre matters so much during perimenopause and menopause:

It helps your body process and eliminate excess estrogen (reducing symptoms like bloating, mood swings and fatigue)
It improves digestion and supports gut health (for better mood and a calmer nervous system)
It keeps your blood sugar more stable (hello, steady energy!)
It helps you feel satisfied after meals (so you're less snacky)

Most women I work with aren’t getting nearly enough. The target is around 25–30g of fibre per day, but the average is closer to 12–15g 😱.

So what can you do?

Start small:

🥗 Add an extra veggie to your plate.

🍓 Sprinkle some chia or flax on your breakfast.

🌾 Swap white rice for lentils, or mix in some beans.

Over time this little changes will add up to more energy, less bloating and fewer cravings.

Looking for foods that add more fibre to your day? Check out my fibre cheat sheet.