When women come to me wanting to lose weight, we usually talk about protein first. Fibre comes a very close second. It's one of the simplest changes you can make, and most of us aren't getting nearly enough.
How much fibre do you need?
Australia's national nutrition guidelines set an adequate daily fibre intake of around 25 grams for women and 30 grams for men. They also suggest higher targets, closer to 28 grams for women and 38 grams for men, to help lower the risk of chronic disease. Surveys show many Australians fall well short of both.
Why fibre helps with weight
Fibre does a lot of quiet work behind the scenes:
- It fills you up. High-fibre foods take up space and slow digestion, so you feel satisfied on less.
- It steadies blood sugar. Fewer spikes and crashes means fewer cravings.
- It feeds your gut bacteria. A healthy gut is linked to better digestion, mood and weight regulation.
- It keeps you regular. Something many women notice changing after 40.
Easy ways to eat more
You don't need special products. Try adding:
- Oats or a high-fibre cereal at breakfast
- A tin of lentils or chickpeas to soups, salads and mince dishes
- An extra cup of vegetables at lunch and dinner
- Skin-on fruit like apples and pears, or a handful of berries
- Nuts and seeds, such as chia, linseed or almonds
- Wholegrain bread, brown rice or quinoa instead of white versions
Go slowly
If you jump from 15 grams to 35 grams overnight, your stomach will let you know. Increase over a couple of weeks, and drink more water as you go. This gives your gut time to adjust and avoids bloating.
Track it the easy way
Most people have no idea how much fibre they're actually eating. That's why I created the free Fiber Counter app. Log your meals for a few days and you'll quickly see where the gaps are. Many women are surprised at how easily a few swaps add 10 grams a day.
Fibre plus protein is the winning combination
Fibre works best alongside enough protein. Together they keep you full, protect muscle and make weight loss after 40 feel far more manageable. If you haven't read it yet, my post on how much protein women over 40 need is a great next step.
Want help building meals that cover both? A free discovery call is the easiest place to start.
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