Beyond ‘Eat More Veggies’: Why Variety (and Consistency) Matter Most for Fibre.

Fibre in Perimenopause: It’s About Variety, Not Perfection

For many women in perimenopause and menopause, fibre can feel like a bit of a balancing act. It’s not as simple as “just eat more veggies”, and it doesn’t need to be overwhelming either.

Different types of fibre do different things in the body - from keeping your digestion regular, to supporting heart health, metabolism, and even mood. But you don’t need to memorise which is which. What matters most is eating a mix of fibre-rich foods, and spreading them out through the day.

Think of it like feeding your gut microbes in small, regular doses, they thrive on consistency and variety, not one big “fibre dump” at dinner.

So what does that look like?

Aim to include a variety of plant-based foods each day:

• Fruit and vegetables (fresh, frozen, or tinned - it all counts!)

• Wholegrains like oats, barley, or brown rice

• Beans, lentils, and legumes

• Nuts and seeds

These foods naturally bring together all the different types of fibre your gut loves - soluble, insoluble, and fermentable - without you needing to overthink it.

If you’re not used to much fibre, build up slowly and drink plenty of water. That helps your gut adjust comfortably.

A quick note on FODMAPs

If you tend to feel bloated or sensitive after eating high-fibre foods, that's not uncommon. Many fibre-rich foods are also high in FODMAPs (certain types of carbohydrates that can cause gas and bloating in some people).

Rather than cutting them out completely, try adding one new high-fibre food at a time and pairing smaller portions of FODMAP-containing foods (like beans or lentils) with lower-FODMAP options (like oats, chia, or psyllium).

Most women find that as their gut adjusts and becomes stronger, they can tolerate more over time. It’s all about patience, balance, and slow-steady progress.

An example day

Breakfast: Our new high-fibre breakfast muffins (recipe on the blog!)
Lunch: Salmon burrito bowl with quinoa, broccoli, and avocado
Dinner: Wholemeal bolognese with lentils and shredded veggies
Snacks: Apple with peanut butter, or yoghurt with berries and muesli

Each meal gives your gut a mix of fibre types - soluble, insoluble, and fermentable - helping keep your energy consistent and digestion happy throughout the day.

The takeaway

Supporting your gut through perimenopause doesn’t mean getting it perfect (none of us have the bandwidth for that!). It’s about including a range of plant foods, spreading them out, and slowly training your microbes to get used to them. With small, consistent changes, your gut (and hormones) will thank you.