Prebiotics & Fibre: Key to your Digestive Health

Most of us have heard of probiotics—the good bacteria that support gut health. But fewer talk about the food these probiotics need to thrive. Prebiotics and fibre, are very underrated but incredibly important to fuel your microbiome and lay the foundation for vibrant health.

As a women’s wellbeing practitioner, I often say: "You can take all the probiotics in the world, but if they’re not fed well, they won’t stay long." This is where prebiotics and fibre come in, that actually feed your microbial diversity. 

What Are Prebiotics—And Why Do They Matter?

Prebiotics are a type of dietary fibre that feed the beneficial bacteria already living in your gut. Unlike probiotics (which are live bacteria), prebiotics are non-digestible, meaning they pass through the GI tract intact until they reach the large intestine, where they’re fermented by microbes.

This fermentation process creates short-chain fatty acids (SCFAs) like butyrate, which:

• Strengthen the gut lining

• Reduce inflammation

• Support mental wellbeing via the gut-brain axis

•  Improve blood sugar balance

This is especially important for women experiencing fatigue, hormonal imbalances, or autoimmune issues.

The Fibre-Prebiotic Connection

Not all fibre is prebiotic, but all prebiotics are fibre.

Eating a fibre-rich diet not only keeps your digestion regular: it also supports microbial diversity, a key marker of robust health. Research consistently shows that a more diverse microbiome = better immunity, mood, and metabolic health.

Types of Fibre: Soluble, Insoluble & Resistant Starch

Understanding the different types of fibre helps personalise your approach:

1. Insoluble Fibre

• Adds bulk to stools and speeds up bowel movements

• Found in: whole grains, bran, seeds, skins of fruits and veg

2. Soluble Fibre

• Forms a gel, slows digestion, helps with blood sugar and cholesterol

• Found in: oats, legumes, psyllium, apples, citrus, barley, chia

3. Resistant Starch (a potent prebiotic)

• Fermented in the colon to produce SCFAs

•  Found in: green bananas, cooked & cooled potatoes, lentils, beans

Clinical tip: Start slow. A sudden increase in fibre can cause bloating or gas.

How Much Fibre Do We Actually Need?

• Women: At least 25g/day

• Men: At least 30g/day

Each woman’s fiber sweet spot will differ. In general, aiming for ~25 g/day (for many women) is reasonable, but the optimal amount is whatever leaves you feeling regular and energised, without bloating. Track your bowel consistency (e.g. Bristol Stool Chart) and energy levels: if stools are too hard, add more soluble fiber or fluids; if too loose, adjust downward or add a bulkier fiber.

Simple Ways to Add More Fibre & Prebiotics to Your Diet

My top lifestyle tips for women:

• Add lentils or beans to your evening meals (especially premenstrual week)

• Snack on banana with tahini and chia seeds

• Try roasted Jerusalem artichokes or steamed leeks

• Opt for cooked-and-cooled grains like quinoa or buckwheat for "gut-loving" resistant starch

• Sprinkle flaxseeds into yoghurt, smoothies or porridge

And always hydrate, fibre needs water to do its job properly.

Best Food Sources of Prebiotic Fibre

Here are some gut-supportive staples to keep on rotation:

Legumes: Lentils, chickpeas, kidney beans
Veggies: Onions, garlic, asparagus, chicory root, leeks
Fruits: Green bananas, pomegranate, white peaches, berries
Grains: Oats, rye, barley, wheat bran
Nuts & Seeds: Pistachios, cashews, chia, flax
Extras: cooked & cooled potatoes

What About Supplements?

Prebiotic Supplements

If you're not getting enough through diet alone (especially when travelling or during times of stress), a prebiotic supplement may help.

Look for:

• Inulin

• Galacto-oligosaccharides (GOS)

• Fructo-oligosaccharides (FOS)

• Chicory root fibre

Start with 2–3g/day and build up to 5g to avoid bloating.

Use Fibre Supplements Wisely 

These can be helpful in specific cases, like IBS, sluggish digestion, or hormonal imbalances (where fibre helps excrete excess oestrogen).

Sometimes a pure fiber supplement helps bridge gaps. For instance, 1–2 teaspoons of psyllium husk mixed in water can normalize stool form if whole-food fiber is too much at first. Partially hydrolyzed guar gum (PHGG) is another gentle prebiotic. Always start supplements at a very low dose, and increase only as tolerated, combining them with probiotic or digestive support if needed.

Food-first always wins. If you’re unsure what’s best for your body, I offer tailored digestive consultations to help guide you.

Final Thoughts

From skin clarity to emotional resilience, fibre plays a deeply intelligent role in women’s health. It nourishes not just your gut, but your whole hormonal, emotional, and immune system. And the beautiful thing? It’s accessible, grounded in nature, and something you can begin with at your very next meal.

Just remember Fibre is more than roughage, it reminds us to take in the nourishment from our whole foods. It shapes how we digest not just food, but stress and hormones too. From skin clarity to stable moods, its influence reaches far beyond the gut. 

Want personalised support?

I offer 1:1 consultations focused on women’s digestive health, burnout recovery, and hormone balance.
Let’s create a rhythm that works for your unique body.

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