Women's Health Week: Fibre and the Gut-Brain Connection - Why Women’s Health Begins in the Gut

As Women’s Health Week comes to a close, it’s the ideal moment to reflect on one of the most fascinating areas of health research: the gut-brain connection. Evidence continues to show that our diet – and especially our intake of dietary fibre – can shape not only digestive health, but also mood, cognitive function, and overall wellbeing.

For Australian women, where more than 80% are not meeting recommended fibre targets [1], this connection highlights a simple but powerful opportunity to support both body and mind through nutrition.

What Is the Gut-Brain Connection?

The gut and the brain are in constant communication through what’s called the gut-brain axis. This two-way system involves the nervous system, immune signals, hormones, and the trillions of microbes living in our intestines.

When the gut is in balance, signals sent to the brain can help regulate stress responses, improve mood, and support mental clarity. However, when the gut microbiome is disrupted – often through low-fibre diets, stress, or illness – this connection can negatively influence mental wellbeing [2].

How Fibre Supports Gut-Brain Health

Fibre plays a unique role in nourishing the gut and, in turn, influencing the brain:

• Feeds beneficial gut bacteria – Fibre, especially resistant starch and soluble fibre, acts as a prebiotic, feeding the microbes that produce beneficial compounds [3].
• Produces short-chain fatty acids (SCFAs) – When gut bacteria ferment fibre, they produce SCFAs like butyrate, which help regulate inflammation and protect the blood-brain barrier [4].
• Supports mood and stress regulation – Emerging research links higher fibre intake with reduced risk of depression and anxiety symptoms, mediated by healthier microbiome composition [5].
• Improves sleep and cognitive function – A fibre-rich diet has been associated with better sleep quality and sharper cognitive performance, both crucial for women managing the demands of work, family, and personal wellbeing [6].

Fibre and Women’s Health

Women may be particularly sensitive to changes in gut health due to hormonal fluctuations across the menstrual cycle, perimenopause, and menopause. Fibre can help buffer these shifts by:

• Supporting hormone metabolism, assisting in the clearance of excess oestrogen [7].
• Reducing risk factors for anxiety and depression, which are more prevalent in women [5].
• Helping to manage weight and appetite control, which indirectly supports mental wellbeing through improved energy balance [3].

How Much Fibre Do Women Need?

The National Health and Medical Research Council (NHMRC) recommends women consume at least 25–28 grams of fibre daily [8]. Yet, the latest nutrition survey shows most Australian women are falling short, averaging closer to 20 g/day [1]. Closing this gap is one of the simplest, evidence-backed ways to improve both gut and brain health.

Practical Tips to Boost Fibre (and Brain Power)

1. Start the day with wholegrains – Swap refined cereals for fibre-rich options like oats, BARLEYMAX® Super Barley, or seeded sourdough.
2. Load up on legumes – Add lentils, chickpeas, or black beans to salads, soups, and curries.
3. Don’t forget resistant starch – Include cooled and reheated rice, pasta, or potatoes for gut-friendly fibre. BARLEYMAX® Super Barley is also a great source of resistant starch!
4. Snack smarter – Choose nuts, seeds, fruit, or veggie sticks instead of ultra-processed snacks.

Final Word

During Women’s Health Week, the focus is often on physical check-ups and screenings – which are vital. But daily dietary habits also form a cornerstone of women’s wellbeing. By prioritising fibre, women can support their gut-brain connection, improving not only digestive health but also mental resilience, mood balance, and overall vitality.

References

1. Bird AR, Conlon MA, Christophersen CT, et al. Resistant starch, large bowel fermentation and a broader perspective of prebiotics and probiotics. Benef Microbes. 2010;1(4):423–431.
2. Fayet-Moore F, et al. Dietary fibre intake in Australia: results of the 2011–12 National Nutrition and Physical Activity Survey. Nutrients. 2018;10(7):799.
3. Gorbach SL, Goldin BR. Diet and the excretion and enterohepatic cycling of estrogens. Prev Med. 1987;16(4):525–531.
4. Mayer EA, Nance K, Chen S, The gut-brain axis. Annual Review of Medicine. 2022; 73; 439-453.
5. Mayer EA, Tillisch K, Gupta A. Gut/brain axis and the microbiota. J Clin Invest. 2015;125(3):926–938.
6. National Health and Medical Research Council (NHMRC). Nutrient Reference Values for Australia and New Zealand. Canberra: NHMRC; 2017.
7. O’Neil A, et al. Relationship between diet and mental health in children and adolescents: a systematic review. Am J Public Health. 2014;104(10):e31–42.
8. St-Onge MP, et al. Effects of diet on sleep quality. Curr Opin Clin Nutr Metab Care. 2016;19(6):493–498.
9. Topping DL, Clifton PM. Short-chain fatty acids and human colonic function: roles of resistant starch and nonstarch polysaccharides. Physiol Rev. 2001;81(3):1031–1064.