{"id":366498,"date":"2026-01-12T17:50:24","date_gmt":"2026-01-12T17:50:24","guid":{"rendered":"https:\/\/www.newsbeep.com\/uk\/366498\/"},"modified":"2026-01-12T17:50:24","modified_gmt":"2026-01-12T17:50:24","slug":"why-all-women-over-50-should-focus-on-fibre-now","status":"publish","type":"post","link":"https:\/\/www.newsbeep.com\/uk\/366498\/","title":{"rendered":"Why all women over 50 should focus on fibre now"},"content":{"rendered":"

Put away your protein powder and start fixating on fibre<\/a>. If you follow health and nutrition trends, that may well be the message you\u2019re receiving \u2013 because 2025 was the year of protein. On Instagram and in the news, recipes packed with the stuff were shared faster than you can say social media snake oil.<\/p>\n

Now? \u2018When you open Instagram or TikTok, fibre is suddenly everywhere,\u2019 says Dr Emily Leeming, a microbiome scientist and author of forthcoming book Fibre Power<\/a>. \u2018Fibremaxxing in particular is extremely popular, which is a TikTok-born trend that refers to deliberately pushing fibre<\/a> intake up to and beyond the recommended intake by focusing on fibre in every meal\/snack,\u2019 adds Rhian Stephenson, nutritional therapist and founder of cult supplement brand Artah<\/a>. <\/p>\n

Here at GH, we are instinctively wary of \u2018the next big thing\u2019. So, should we simply raise a well-practised eyebrow and look the other way? Perhaps not, suggests Dr Leeming: \u2018It might be the big new trend, but it\u2019s also one nutrient with the strongest evidence behind it for our health.\u2019<\/p>\n

So, what does fibre do for us? \u2018Fibre is the preferred fuel for your gut microbes, helping them to grow and make molecules that support our health, like short-chain fatty acids,\u2019 Dr Leeming explains. \u2018These molecules help keep your gut healthy, but also influence many other systems in the body, from your immune system to your brain. Fibre also supports your heart health, balances your blood sugar levels and keeps food moving through your gut at a timely pace. It\u2019s these collective reasons that fibre is linked to lower risk of heart disease, type 2 diabetes, bowel cancer and early death.\u2019<\/p>\n

Why is it having a moment? \u2018We\u2019ve known about the benefits for fibre<\/a> for a long time, but it\u2019s really been put back on the map by the science of the gut microbiome,\u2019 explains Leeming. However, you\u2019re likely not to be eating enough at the moment. On average, she says, we\u2019re eating just over half of the fibre we should be \u2013 only 16g a day. That\u2019s less than the recommended amount for a six-year-old. <\/p>\n

Moreover, fibre plays a important role in women\u2019s health, explains Rhian, helping to regulate oestrogen and insulin by binding excess hormones in the gut and slowing glucose absorption, which supports more stable cycles, mood and metabolic balance. \u2018A higher fibre intake is linked to lower inflammatory markers and better gut barrier integrity, which helps reduce chronic, low\u2011grade inflammation over time,\u2019 she says. \u2018Chronic inflammation can exacerbate autoimmune conditions, menstrual irregularities and more. A high-fibre intake can also support PMS, oestrogen\u2011driven conditions and overall reproductive health.\u2019<\/p>\n

\u2018We\u2019ve really moved past thinking that fibre only helps with digestion to really seeing gut health as foundational for how you feel and function day to day, and in the long term, too,\u2019 agrees Dr Leeming. And for women, that might be of particular interest as we age. \u2018During menopause, changes in hormone levels can impact your digestion and your gut microbiome, and this could be a time when getting enough fibre could be an extra helping hand in managing symptoms. Fibre<\/a> is also important for lowering risk of disease and supporting your gut microbiome, which tends to become less diverse and more vulnerable as we age,\u2019 she says. <\/p>\n

So, was protein a false god? Not exactly, says Dr Leeming: \u2018Protein is important \u2013 we need it to help build and repair tissues in the body, like your muscles. It also makes some of your immune cells that fight off illness and infection, and some of your hormones. The problem is we\u2019ve focused on protein to the point that we\u2019ve forgotten about other nutrients, and that matters for our health. Most of us are getting enough protein, through perhaps not quite enough for optimal health. On average in the UK, people are meeting the recommended daily amount of 0.8g of protein per kilogram of body weight per day, but are just under what\u2019s believed to be optimal at 1.2-1.4g per kilogram of body weight per day. So we\u2019re not doing as badly as we\u2019re often led to think, but we do still have room for improvement.\u2019<\/p>\n

Rhian agrees: \u2018Protein is still important. Trends and social media tend to reduce nutrition to one hero that can be a magic bullet for health, but true health comes from balance. Adequate protein and fibre are important \u2013 not or fibre \u2013 and ideally we would get enough of both to support everything, from gut and hormone health to metabolism and muscle.\u2019<\/p>\n

How to get enough fibre<\/p>\n

\u2018I talk a lot about the BGBGs as an easy way to remember which foods are high in fibre,\u2019 says Dr Leeming. \u2018B \u2013 Beans; G \u2013 Greens, such as avocado, peas and broccoli; B \u2013 Berries; G \u2013 wholeGrains; and S \u2013 nuts and Seeds. Wholegrains, beans and nuts and seeds are the foods that are highest in fibre \u2013 aim to make them the base of most meals and you\u2019ll be packing your plate with fibre.\u2019<\/p>\n

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