Fibre 101: Why Most Women Aren't Getting Enough (And How To Fix It)

If there's one thing I wish more women knew about their gut health, it's this: fibre is not optional.

It is the single most important nutrient for a healthy, happy, regular gut — and most of us are getting less than half of what we actually need.

How much do you actually need?

The recommended intake is 25–38g of fibre per day. Most Australian women are getting around 15–20g. That gap is significant — and your bowels feel it.

The two types of fibre (and why you need both)

Soluble fibre dissolves in water and forms a gel-like substance in your gut. It slows digestion, feeds your good bacteria, and helps regulate blood sugar and cholesterol. Think oats, apples, flaxseeds, legumes.

Insoluble fibre adds bulk to your stool and helps it move through your bowel efficiently. Think vegetables, wholegrains, nuts and seeds.

You need both. Every day.

Easy ways to increase your fibre intake

— Add a tablespoon of ground flaxseed to your smoothie or porridge — Swap white bread and pasta for wholegrain versions — Include legumes (lentils, chickpeas, beans) at least 3–4 times a week — Eat the skin on your fruit and vegetables where possible — Snack on fruit, nuts and seeds instead of processed options

One important thing

Increase fibre slowly and always increase your water intake alongside it. Adding too much fibre too fast without enough water can actually make constipation and bloating worse — not better.

Your gut bacteria need time to adjust. Be patient, be consistent, and stay hydrated.

Want help getting things moving for good? Book a free 20-minute discovery call — link;

https://your-natural-self.simplecliniconline.com/diary