We hear constantly about protein, magnesium, omega-3, creatine and the latest supplements. But there's one nutrient that 96% of UK adults aren't getting enough of - and I think we've almost forgotten about it.

It's fibre.

Fibre might not have the marketing campaign that protein currently has, but it's about far more than simply keeping your bowels regular.

In this episode of Fab Female Nutrition, I'm looking at why fibre deserves much more attention, particularly in midlife. We talk about the gut microbiome, how some fibres are fermented by our gut microbes to produce short-chain fatty acids, and why eating a variety of fibre-rich foods matters for both gut and long-term health.

More importantly, I'm sharing really simple ways to get more fibre without suddenly overhauling your diet - because if you're currently eating very little, jumping straight to 30g tomorrow may leave your digestive system feeling decidedly unhappy!

In this episode:

• Why fibre has become our forgotten nutrient
• Why UK adults should be aiming for around 30g a day
• What fibre actually does in your digestive system
• How fibre feeds your gut microbiome
• What short-chain fatty acids are and why they matter
• Why both the quantity and variety of fibre matter
• Easy ways to add more fibre to your meals
• Why you should increase fibre gradually
• The importance of hydration and movement alongside fibre
• What to do if increasing fibre makes your digestive symptoms worse

I also share a lovely real-life story from someone who's recently completed the 28 days from my Nourish to Flourish book, plus some of the digestive symptom data from my 28 Day Transformation Programme.

And a big thank you to podcast sponsors Revive Active. I also share why I'm currently taking Zest Active myself alongside getting my own food and lifestyle foundations back on track.

My challenge this week?

Choose ONE fibre upgrade.

Add seeds and berries to breakfast. Swap to wholegrain bread. Add chickpeas to your lunch. Put another vegetable on your dinner.

You don't need to change everything tomorrow.

Start with one thing, do it consistently and build from there.