04/14/2026
1. Soluble Fibre (Gut + Hormone Friendly)
Helps regulate digestion & supports estrogen elimination
Found in:
• Oats
• Chia seeds
• Flaxseeds
• Apples
• Citrus fruits
• Barley
2. Insoluble Fibre (Movement & Elimination)
Helps move waste out → prevents estrogen reabsorption
Found in:
• Whole wheat
• Brown rice
• Leafy greens
• Broccoli
• Cauliflower
• Carrots
3. Prebiotic Fibre (Feeds Good Bacteria)
This is what actually nourishes your gut microbiome
Found in:
• Garlic
• Onions
• Leeks
• Bananas (especially slightly unripe)
• Asparagus
• Chicory root
4. Resistant Starch (Underrated for Gut Health)
Acts like fibre + improves gut diversity
Found in:
• Cooked & cooled potatoes
• Cooked & cooled rice
• Green bananas
• Lentils
• Chickpeas
5. Variety Rule (Most Important)
Your gut thrives on diversity, not repetition
Instead of:
eating the same “healthy meal” daily
Try:
rotating foods across the week
mixing different fibre sources
Fibre isn’t about eating more.
It’s about feeding the right bacteria — consistently.
If you have a pre-existing gut condition, it’s best to consult a nutritionist or healthcare provider before making changes to your fibre intake.
