Episode 115: Fibre: The Missing Link in Your Energy, Hormones and Gut Health

Fibre has had a rebrand, but the real story is what it does behind the scenes. We’re talking bowel movements, yes, but also the less obvious wins: steadier blood sugar, healthier cholesterol, a happier gut microbiome, better immune resilience, and smoother hormone balance. If you’ve ever wondered why you can “eat well” and still feel bloated, sluggish, or out of sorts, the missing piece might be simpler than you think.

We unpack why most people in the UK are only getting around half the recommended fibre intake, and why the 30g-a-day target is more of a baseline than a finish line. You’ll hear the practical difference between soluble fibre and insoluble fibre, how soluble fibre forms a gel that slows digestion, and why that matters for glucose spikes and feeding beneficial gut bacteria. We also get very honest about what “normal” looks like when it comes to frequency, stool health, and why “once a week” should never be brushed off.

Then we connect fibre to detoxification and hormone health. Used hormones and toxins are processed through the liver and moved into the gut via bile, and without enough fibre they can be reabsorbed instead of eliminated, which may add to symptoms linked with oestrogen dominance like PMS, heavy periods, hormonal acne, headaches, and bloating. We also touch on low FODMAP diets, why some fibres can trigger symptoms when the gut is already inflamed, and how short chain fatty acids support inflammation control and gut lining strength.

If you want realistic, food-first ways to boost dietary fibre without living on bran cereal, we’ve got you. Subscribe, share this with a friend, and leave us a review, then come tell us in our free Facebook group: what’s the easiest fibre upgrade you’ll make this week?

If this episode has you thinking, “Where do I even start?”… I’ve got you.

I’ve created a Big Hug Care Package — full of simple, fibre-rich food ideas to support your gut, alongside breathwork to help calm and settle your system (because your gut doesn’t just need the right foods… it needs the right state too).

You can grab it here

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