The Unsung Hero: Fibre - For Fat Loss, Energy & Hormone Health

Let’s be honest, protein gets all the limelight these days. And don’t get me wrong, protein is important (really important!). But there’s another nutrient quietly working behind the scenes that deserves just as much love: fibre.

It might not sound sexy, but if you’re struggling with fat loss, low energy, bloating, or hormone symptoms, fibre could be the game-changing addition your diet is missing.

💡So What Actually Is Fibre?

Fibre is the part of plant-based foods that our bodies can’t fully digest. But instead of being useless, it’s essential. There are two types:

• Soluble fibre: dissolves in water, helps lower cholesterol and balance blood sugar (found in oats, apples, beans, lentils)

• Insoluble fibre: adds bulk to your stools and keeps things moving through your gut (found in wholegrains, veggies, nuts, seeds)

Both are important. And most of us simply don’t get enough.

🥗 Fibre and Fat Loss: What’s the Connection?

When it comes to sustainable fat loss, fibre is a powerhouse. It keeps you feeling full, supports your gut health, and helps manage blood sugar, three key factors that influence body composition, cravings, and hormone balance.

Let’s break it down...

🧠Why Fibre Matters More Than You Think

Here’s why fibre deserves a spot in the nutrition spotlight:

1. It Helps You Feel Full (So You’re Not Constantly Grazing)

Fibre slows down digestion, meaning your meals keep you satisfied for longer. That makes it a powerful tool for reducing cravings and snacking, especially if you’re trying to lose body fat.

2. It Supports Fat Loss – Without the Restriction

By improving satiety and stabilising blood sugar levels, fibre naturally helps you eat less without counting every calorie or cutting carbs. It works with your body, not against it.

3. It Keeps Your Gut Happy

A healthy gut is essential for digestion, immune function, mood, and yep, even weight regulation. Fibre feeds the beneficial bacteria in your gut and keeps everything flowing (literally).

4. It Helps Your Body Process Hormones

For women in perimenopause or menopause, fibre is crucial. It helps eliminate excess oestrogen and supports hormone balance. A sluggish gut can actually recirculate hormones, leading to bloating, irritability, and fat storage.

5. It Protects Your Heart

Soluble fibre helps lower LDL (“bad”) cholesterol and regulate blood pressure. It’s a simple way to support heart health without needing drastic diet changes.

🚫But Here’s the Problem...

The NHS recommends 30g of fibre per day, but the average UK adult only manages around 18g. Why?

• Ultra-processed foods are everywhere (and often stripped of fibre)

• Low-carb dieting tends to cut out fibre-rich foods like beans and grains

• We’ve been told for years to avoid carbs, so many people fear the very foods that help them feel better

✅Easy Ways to Add More Fibre to Your Day

No need to overhaul your entire diet. Here are some small tweaks that make a big difference:

• Add chickpeas, lentils or black beans to salads, soups or pasta dishes

• Sprinkle flaxseeds or chia seeds into porridge or yoghurt

• Swap white pasta or bread for wholegrain or seeded versions

• Snack on veg sticks and hummus instead of crisps or cereal bars

• Cook with barley, bulgur wheat or brown rice instead of refined grains

• Try a meat-free meal using beans or lentils once or twice a week

👉 Top tip: Increase fibre gradually and drink plenty of water, your gut needs time to adjust!

💬 How I Help My Clients (Without Overwhelm or All-Or-Nothing Rules)

One of the most common things I hear is, “I want to eat better, but I don’t know where to start.”

When I work with clients, we look at simple, achievable swaps that fit into their real lives. No cutting out carbs. No bland food. Just real food that works with your body, supporting digestion, energy, weight loss, and hormone health.

✨ Final Thoughts

If you're feeling bloated, tired, hungry all the time, or stuck in a weight loss platea,

fibre might be your missing piece. It’s not flashy, but it’s powerful. And with a few tweaks, it can totally change how you feel day to day. All of these benefits show just how powerful the connection between fibre and fat loss really is, especially when combined with balanced meals and healthy habits.

So this week, why not try just one new fibre-boosting habit?

You might be surprised how much better your body feels.