Fibre After 40: Why You Need More and How to Get It

By the Fit and Healthy Being Editorial Team · Updated 10 July 2026

Fibre is the least glamorous nutrient there is — no one sells “fibre shots” or splashes it across supplement labels. Yet for women over 40 it quietly does more good than almost anything else on your plate: steadier blood sugar, better gut health, lower cholesterol, easier weight control and smoother digestion. Most of us fall well short. Here is why fibre deserves star billing, and how to eat more without discomfort.

Why fibre is quietly a star

Fibre is the part of plants your body cannot digest — and that is exactly why it is so useful. It slows how quickly sugar enters your blood (steadying energy and cravings), feeds the helpful bacteria in your gut, helps lower cholesterol, adds bulk that keeps you full and helps with weight, and keeps digestion regular. Few single changes to your diet pay off in so many ways at once, and after 40 — when blood sugar control, gut diversity and heart risk all shift — each of those benefits matters more.

The two types of fibre

You will see fibre split into two kinds, and you need both:

• Soluble fibre dissolves into a gel that slows digestion, steadies blood sugar and helps lower cholesterol. Find it in oats, beans, lentils, apples, pears and flaxseed.
• Insoluble fibre adds bulk and keeps things moving, easing constipation. Find it in wholegrains, wheat bran, nuts, seeds and the skins of fruit and vegetables.

You do not need to count or track the two — a varied diet built on whole plant foods naturally gives you a healthy mix.

Most women get too little

Most women eat well under the amount of fibre recommended for good health — often little more than half. Modern eating is partly to blame: refined and ultra-processed foods have had much of their fibre stripped out. The gap matters, because it is exactly the benefits above — steady blood sugar, a healthy gut, good cholesterol — that you miss when fibre is low.

Easy ways to eat more

• Start the day with fibre: oats, wholegrain toast, or yoghurt with fruit and seeds.
• Lean on beans, lentils and chickpeas — add them to soups, salads, stews and sauces.
• Choose wholegrain versions of bread, pasta and rice.
• Keep the skins on fruit and vegetables where you can.
• Snack on fruit, nuts or seeds instead of refined snacks.
• Add a spoon of ground flaxseed or chia to porridge, yoghurt or smoothies.

Go steady to avoid bloating

One honest caution: if you are not used to much fibre, do not double it overnight. A sudden jump can cause bloating and wind while your gut adjusts. Increase it gradually over a couple of weeks, and drink plenty of water, which fibre needs to do its job comfortably. Your gut adapts, and any early bloating usually settles.

When to see a professional

See a professional if you have persistent digestive symptoms, a big unexplained change in bowel habits, or a gut condition, before making major changes — some conditions need a tailored approach to fibre. Otherwise, more plants is a safe and powerful goal for almost everyone.

Frequently asked questions

Why is fibre important after 40?

It steadies blood sugar, supports gut health, helps lower cholesterol, keeps you full and aids digestion — all of which matter more after 40 as blood sugar, gut diversity and heart risk shift. Few nutrients do so much.

How much fibre do I need?

Most women eat well under the recommended amount — often around half. Rather than counting grams, aim to build meals around vegetables, fruit, wholegrains, pulses, nuts and seeds, and you will naturally get more.

What is the difference between soluble and insoluble fibre?

Soluble fibre (in oats, beans, apples) forms a gel that steadies blood sugar and lowers cholesterol; insoluble fibre (in wholegrains, wheat bran, skins) adds bulk and keeps digestion regular. A varied plant-based diet gives you both.

What foods are highest in fibre?

Beans, lentils and chickpeas, wholegrains, oats, nuts and seeds, and fruit and vegetables with their skins are all excellent. Pulses are among the richest and most versatile sources.

Why does more fibre make me bloated?

A sudden increase can cause bloating and wind while your gut adjusts. Increase fibre gradually over a couple of weeks and drink plenty of water, and it usually settles.

Should I take a fibre supplement?

Food is the best source, because it brings other nutrients too. A supplement can help in specific situations, but for most women eating more whole plant foods is the better first step — discuss a supplement with a professional if needed.