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In the pursuit of better health, women are often encouraged to focus on protein, supplements, hydration, and exercise. Yet one of the most powerful nutrients for supporting hormones, energy, digestion, and long-term wellbeing is frequently overlooked: fibre.
While fibre has long been associated with digestive health, its benefits extend far beyond helping us stay regular. According to Michaela Sparrow, nutritionist, longevity expert and MyFitnessPal ambassador, fibre plays a critical role in supporting everything from hormonal balance to mood and immunity.
Fibre does so much more than support digestion and regularity, which is the part most women hear about constantly," says Sparrow. "One of the biggest things often overlooked is how closely fibre is connected to hormone health, energy, mood, and overall wellbeing.
The growing focus on gut health is reflected in the habits of Australians nationwide. A recent MyFitnessPal survey of more than 1,000 Australians found that 72 per cent have changed their diet to improve gut health, with better digestion and reduced bloating (63 per cent) and overall wellbeing (61 per cent) cited as the leading motivations.
Yet despite fibre being one of the most effective ways to support gut health, uncertainty remains. Almost half of those surveyed either felt they weren't consuming enough fibre or weren't sure whether they were meeting recommended intake levels, highlighting a gap between awareness and action.
Hormones influence almost every aspect of a woman's health, from mood and metabolism to sleep quality and energy levels. Fibre helps the body naturally eliminate excess hormones, particularly oestrogen, supporting a healthier hormonal balance.
"When fibre intake is adequate, it helps the body naturally eliminate excess hormones more efficiently," explains Sparrow. "When it is too low, many women notice things like bloating, fluid retention, heavy periods, PMS symptoms, low energy, and feeling generally out of balance."
Fibre also supports blood sugar regulation, helping to prevent the energy crashes and fluctuations that can leave women feeling fatigued and irritable throughout the day. This becomes increasingly important during perimenopause and menopause, when hormonal changes can make blood sugar management more challenging.
Yet despite its importance, most women are falling short.
The recommended daily intake sits between 25 and 28 grams per day, but Sparrow says many Australian women are consuming closer to 12 to 15 grams without realising it.
Many women think they are eating enough fibre because they have vegetables at dinner or oats a few mornings a week," she says. "But when they track their intake, they are often surprised by how quickly the numbers add up, or don't.
If you've spent any time reading about wellness lately, you've likely come across discussions about the gut microbiome. The trillions of bacteria living in our digestive system influence far more than digestion alone.
Your gut microbiome plays a role in immunity, inflammation, mood, skin health, and hormone regulation. Fibre acts as fuel for the beneficial bacteria that help keep this ecosystem thriving.
"The beneficial bacteria living in the gut rely on fibre from foods like vegetables, fruit, legumes, nuts, seeds, and whole grains to thrive," says Sparrow. "When those bacteria are well-fed, they help support digestion, reduce inflammation, regulate mood, support immunity, and even influence hormone balance."
In other words, fibre is not simply feeding you; it's feeding the beneficial microbes that support your overall health.
One of the biggest misconceptions about healthy eating is that eating a handful of nutritious foods repeatedly is enough.
According to Sparrow, diversity matters.
"Different plant foods support different types of beneficial bacteria, which is why variety is so important," she explains. "Eating the same salad every day is very different to eating a wide range of colourful plant foods across the week."
A colourful plate isn't simply aesthetically pleasing. Different fruits, vegetables, legumes, nuts, seeds, and whole grains provide different types of fibre, helping to nourish a broader range of beneficial bacteria.
The result? A stronger, more resilient gut microbiome that can better support your health over time.
The good news is that increasing fibre intake doesn't require a complete dietary overhaul.
Small changes can make a meaningful difference. Adding legumes to salads, choosing whole grains where possible, including fruit as a snack, and incorporating nuts and seeds into meals can all help boost daily fibre intake.
Sparrow also encourages women to become more aware of what they are actually consuming each day.
Most people genuinely overestimate how much fibre they are eating until they track it properly, Sparrow says.
Whether your goal is supporting hormone health, improving digestion, increasing energy levels, or investing in long-term wellbeing, fibre may be one of the simplest and most effective places to start.
Sometimes the most powerful wellness habits aren't the trendiest. They're the foundational ones we've forgotten.
Curious about how much fibre you're actually eating? As Michaela Sparrow notes, many people overestimate their fibre intake until they begin tracking it. Tools such as MyFitnessPal can help you better understand your eating habits and make more informed nutrition choices. Discover more at www.myfitnesspal.com.
Our thanks to Michaela Sparrow, nutritionist, longevity expert and MyFitnessPal ambassador, for sharing her expertise on fibre, gut health and women's wellbeing, and to MyFitnessPal for providing the research and insights featured in this article.
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