Simple Hacks to Get More Fibre (Without Eating Like a Rabbit)

By Dr. Beverly Huang ND

If there’s one thing more women need to hear during menopause, it’s this: fibre is a hormone hero.

It doesn’t just keep things moving — it helps your body clear excess estrogen, balance blood sugar, support gut health, lower cholesterol, and even feed the beneficial gut bacteria that influence mood, metabolism, and immune health.

But here’s the reality: most women aren’t getting nearly enough. The recommended amount is 25–30 grams per day. Most of us? We’re getting half that.

So if chewing through piles of salad isn’t your thing, you’re not alone. These easy fibre hacks are here to help — no raw kale required.

Add Seeds to Almost Everything

Flax, chia, and hemp seeds are tiny hormone-friendly powerhouses. Flax, in particular, helps with estrogen metabolism and regularity.

Try this:

• Stir 1–2 tablespoons of ground flax into smoothies, oats, or yogurt

• Mix chia into overnight oats or make chia pudding

• Sprinkle hemp seeds on toast, soups, or roasted veggies

Upgrade Your Grains

Swap out refined grains for fibre-rich whole grains like oats, barley, quinoa, or brown rice. Cooked and cooled grains are even better — they support your gut microbiome.

Try this:

• Choose sprouted grain bread or whole grain wraps

• Build a grain bowl with quinoa, lentils, greens, and tahini

• Add barley to soups or swap white rice for brown or wild rice

Don’t Peel Those Veggies

The fibre in many fruits and vegetables lives in the skin. When possible, wash thoroughly and leave the peel on.

Try this:

• Eat apples, pears, and cucumbers with the skin

• Roast carrots and sweet potatoes with skins on

• Blend whole fruits into smoothies instead of using juice

Consider a Gentle Fibre Supplement

Fibre supplements can help fill the gap — but quality matters. Look for options like psyllium husk, acacia fibre, or partially hydrolyzed guar gum. Start low and go slow, always with lots of water.

Pro tip: If gas or bloating show up, reduce the dose and increase gradually.

Keep Beans in the Rotation

Beans and lentils are fantastic sources of both soluble and insoluble fibre. Bonus: they support blood sugar balance and offer plant-based protein.

Try this:

• Add chickpeas to salads or roast them for a snack

• Stir lentils into soups, curries, or pasta sauces

• Use black beans in bowls, tacos, or even brownies

Small Changes, Big Support

You don’t have to go all in at once. Add one fibre-friendly habit, build from there, and let your body guide you.

Fibre supports your gut, hormones, metabolism, and more — making it one of the simplest and most powerful daily tools for thriving in menopause.