Most of us think of fibre as something in veggies that we need to consume to prevent constipation, But what else does fibre do for us and how does it help during the menopause transition?

Getting our advised 30g of fibre per day does mean having a balanced diet with plenty of vegetables, legumes, nuts, seeds and some fruit. However on average UK adults consume around 18g per day - significantly less than what is deemed ideal for promoting health,

When adults meet the suggested fibre intakes of 30 g per day, we know that

• prebiotic support for gut bacteria is optimised

• Triglyceride fat levels are lower

• Satiety is increased

• fasting glucose levels tend to be lower

What does this mean?

It means that when eating enough fibre, we are less likely to develop factors of metabolic syndrome such as fat around the middle, insulin resistance, high blood pressure & increased Triglyceride levels.

For women, we have this added bonus factor of the menopause transition, creating a hormonal storm from gradual (and sometimes not so gradual) reductions in oestrogen from aged 35 onward. When oestrogen declines, knock on effects include insulin resistance (cravings, fatigue, brain fog & weight gain), increased inflammation (gut complaints, joint pain, skin changes such as rosacea or eczema) & fat around the middle (meno belly).

Fibre rich foods to add to your daily diet - particularly during perimenopause and beyond

• Nuts and seeds (chia and flax are my first choice) are great fibrous toppers for many dishes, including breakfast. Alternatively they can be used to create breakfast bowls and puddings by soaking milled versions in plant based milks overnight.

• Create a base of veggies before selecting your protein for the meal and aim for at least 50% of the plate or bowl to be filled with fibrous veggies such as sweet bell peppers, broccoli, carrots, cauliflower, spinach and beetroot.

• Avocado! Use this fruit (or berry) chopped, mashed, diced or blended to add both soluble and insoluble fibre to breakfast bowls or smoothies, salads, wraps or as a topper or snack as often as possible!

• Utilise the power of legumes. Lentils, peas, broad beans, chickpeas, soybeans, peanuts and others are a great source of fibre & protein.