Why You Need Fibre for Your Heart, Hormones, and Longevity

If there was a magical solution that could lower your cholesterol, improve your hormonal health, and support true longevity, would you take it?

In this solo episode, Dr. Anne Hussain, ND argues that fibre needs a PR campaign that goes beyond gut health. With heart disease remaining the leading killer of women in Canada, she breaks down why this "unsexy" nutrient is the missing link for your heart health (blood sugar, cholesterol, and blood pressure) especially if you have a condition like PCOS and perimenopause. She explains why fibre is more important than protein to live a long healthy life while decreasing the risk of chronic illnesses (heart disease, cancer, and cognitive decline). She takes you through the importance of getting 25-30g of fibre per day and tips for anyone who’s worried that fibre gives them gas, bloating, and weird poops. 

Key Takeaways

• Which foods are good for longevity? They’re the kinds that are “unsexy”--the ones that come from plants that are rich in antioxidants and other nutrients like fibre. While the wellness industry tries to sell expensive biohacks, fibre is the straightforward solution that lowers cholesterol, improves blood pressure, stabilizes blood sugar, and reduces the risk of dying from chronic illness. True longevity has more to do with systems and lifestyle modification including nutritious food (and access to said food!) than gadgets and supplements. 

• Why is fibre crucial for hormone health and heart health? Heart disease remains the leading killer of women in Canada, and fibre is the unsung hero of cardiovascular protection. Beyond the heart, fibre plays a big role in supporting cardiometabolic changes seen in perimenopause and in conditions like PCOS by improving insulin resistance and reducing the risk of cardiovascular disease. 

• How much fibre do women need daily? While protein is vital, the obsession with animal protein (which has zero fibre) has led to people forgetting about fibre. Most Canadians are only getting 10–15g per day, which is about half of the recommended 25-30g for women needed for a healthy gut microbiome, long-term health, hormones, disease prevention, and your heart.

• How do you figure out how much fibre you’re getting? Whether you use an app or a simple journal, knowing your baseline is the first step to closing the gap. Use 1 or more days of regular eating, input that into an app or discuss with a nutrition and dietetics profession, and take it from there!

• What is fibre anyway? Fibre is a type of carbohydrate that your body can’t digest. The two broad categories include soluble and insoluble fibre. Fibre’s only found in plant foods (whole grains, legumes, fruits, vegetables, nuts, and seeds). Animal products like meat, eggs, and dairy contain zero fibre, which is why a diverse, plant-forward diet is the way to hit your daily targets.

• What if fibre causes an upset digestive system, like gas or bloating? If you jump from 10g to 30g overnight, you will experience gas and bloating. To avoid this, it is recommended that people increasing their fibre do so slowly. If you have a condition like IBS, it’s best to discuss fibre additions with your health team as different kinds of fibre as well as fibre-containing foods might be less suitable, leading to more symptoms. 

• Supplements like Metamucil (psyllium husk) can offer convenience and help with blood sugar regulation, but they shouldn't replace whole foods. A supplement can't mimic the full nutritional matrix of antioxidants, vitamins, and minerals found in raspberries, lentils, and oats. 

Dr. Anne’s blog post on fibre:

https://annehussain.com/blog/fuelling-your-heart-and-hormonal-health-with-fibre

Heart and Stroke Foundation on fibre: https://www.heartandstroke.ca/healthy-living/healthy-eating/fibre-and-whole-grains

Canadian Digestive Health Foundation on fibre:

https://cdhf.ca/en/fibre-and-its-benefits/

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