Fiber Myths

26/02/2026

If you think Fiber is "just for digestion"... you are missing most of the story!

Let's clear it up.


Fiber is one of the most under-consumed nutrients in the UK! Yet one of the most powerful predictors of long-term health.
What the evidence shows:

• Higher fibre intake is associated with reduced cardiovascular disease, type 2 diabetes & colorectal cancer risk
• Every +10g/day increase is linked with lower all-cause mortality
• Fermentable fibre supports SCFA production, metabolic regulation and inflammation control

UK recommendation: 30g /day
Average intake: ~18–20g /day.

This applies to women and men.
However, during perimenopause & menopause, fibre becomes even more important for glucose regulation, lipid control and gut-hormone interaction.
Fibre is not about restriction.
It's about nourishment and metabolic resilience.


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Evidence:
– Reynolds et al., The Lancet (2019)
– SACN Carbohydrates & Health (2015)
– WHO Carbohydrate Guidelines (2023)
– Slavin, Nutrients (2013)

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