I was working with a sports therapy client this weekend who has recently upped her activity again but is struggling with aching muscles and joint pain. She has reduced her calories in order to lose weight and is “of a certain age”, which led me to ask about how much fibre she is eating. She looked a little bemused. “Why?” she asked.
When we chatted about what she was eating, it became clear that she was eating too little fibre and an insufficient variety of plant-based foods.
Most of us have heard that we need protein at every meal to repair and grow muscle tissue, as well as to assist with satiety so we don’t overeat. However, many aren’t aware that fibre is essential for our gut health, where many of our hormones are synthesised and processed. Poor gut health directly leads to an ineffective and strained endocrine system.
The Ultimate Traffic Controller
Fibre is the unsung hero of hormonal balance. While it doesn’t create hormones directly, it acts as the body’s primary “traffic controller”. It stabilises blood sugar, tames insulin, and removes excess hormones like oestrogen via your digestive tract. Without it, those hormones are reabsorbed, causing a hormonal backlog.
Your gut health and hormone production are deeply connected. Here is exactly how a fibre-rich diet keeps your internal systems running smoothly:
- It Clears Excess Oestrogen (Estrobolome Support)
After hormones have completed their many jobs, they are metabolised by the liver and sent to the gut for elimination. A specialised community of gut bacteria known as the estrobolome manages this process. Fibre acts as a physical sponge, binding to excess oestrogen and escorting it out of the body. If your fibre intake is too low, the oestrogen can be reabsorbed back into the bloodstream, leading to oestrogen dominance issues that cause heavy periods, PMS, unwanted weight gain, inflammation, and pain.
- It Balances Insulin and Blood Sugar
Fibre—especially soluble fibre—slows down the speed at which your body absorbs carbohydrates. This prevents the rapid glucose spikes that trigger surges of insulin. Because insulin directly impacts your reproductive hormones (including those that trigger ovulation), keeping it stable is essential for preventing hormonal crashes and cravings.
- It Tames the Stress Hormone (Cortisol)
When your blood sugar drops too rapidly, your body thinks it is in a crisis and produces extra cortisol (the stress hormone) to release stored energy. By promoting a slow, steady release of energy from your food, fibre helps prevent these unnecessary cortisol spikes. Excess cortisol will affect sleep quality, cause adrenal fatigue, trigger midsection weight gain (and its associated co-morbidities), lower mood, and cause chronic fatigue.
Top Fibre Sources to Add to Your Diet
The UK target is 30g of fibre per day. To reach this, aim for a variety of plant-based foods spread across your meals and snacks:
- Cruciferous veggies: Broccoli, cauliflower, and brussels sprouts are highly effective at supporting the liver.
- Seeds: Ground flaxseed or chia seeds are fantastic for oestrogen and progesterone regulation.
- Legumes: Black beans, lentils, and chickpeas add heavy-hitting fibre counts to your daily totals.
- Whole grains: Oats, brown rice, and wholemeal pasta keep your digestive tract moving.
Note: Make sure to increase your fibre intake gradually to avoid bloating, and always drink plenty of water to keep things moving comfortably.
Smart Swaps and preventing of bloating
Here are some meal swap ideas that will provide a variety of fibre types, along with handy tips to prevent bloating.
- High-Fibre Meal Swaps
Making small upgrades to your daily meals can easily add 15g to 20g of extra fibre to your day.
- Breakfast Swap: Replace white toast and butter with oats topped with two tablespoons of ground flaxseeds and a handful of raspberries.
- Lunch Swap: Replace a standard chicken salad sandwich on white bread with a mixed bean and quinoa salad loaded with chopped broccoli florets.
- Snack Swap: Replace a packet of crisps with apple slices dipped in almond butter or a small handful of roasted chickpeas.
- Dinner Swap: Replace standard white pasta with wholemeal pasta, I like chick pea rice or yellow pea pasta, or mix half your usual portion with a generous serving of red lentils.
- Soluble vs. Insoluble Fibre for Hormones
Both types of fibre are essential, but they support your hormones in completely different ways.
- Soluble Fibre: This type dissolves in water to form a gel-like substance in your gut. It acts like a sponge, binding to deactivated oestrogen in your intestines so it can be safely excreted rather than reabsorbed. It also slows down glucose absorption, which directly prevents insulin spikes. Find it in oats, chia seeds, beans, and apples.
- Insoluble Fibre: This type does not dissolve and acts like a broom, adding bulk to your stool and physically pushing waste through your digestive tract. This quick transit time is crucial because if waste sits in your colon for too long, old hormones can be reabsorbed back into your bloodstream. Find it in whole wheat, nuts, seeds, and the skins of vegetables.
- How to Beat the Bloating
Increasing your fibre intake too quickly can temporarily cause uncomfortable wind and bloating as your gut bacteria adjust to the new workload.
- The 10% Rule: Increase your fibre intake slowly over several weeks rather than doubling it overnight.
- Double Your Water: Fibre requires water to pass smoothly through your system; drinking too little water while eating high fibre causes constipation.
- Cook Your Veggies: Steaming or roasting tough vegetables like broccoli and cabbage breaks down the tough fibres, making them much easier on your gut. Soups are also a great choice.
- Prioritise Variety (Sustainably): While we aim for 30 different plant-based foods per week to create a broad spectrum of microbes in our gut, don’t try to have too many on your plate at once. Your gut bacteria will easily get overwhelmed. Add one different plant-based ingredient per meal. It takes about three days for the microbiome to adapt. After that time, add another, repeating this process until you can comfortably manage 5–6 different plant foods per meal.
- Chew Thoroughly: Digestion starts in the mouth; chewing your food into a smooth paste reduces the fermentation load on your lower gut.
Your 3-Day Sample Meal Plan
Here is a three-day sample of a gut- and hormone-supporting meal plan designed to hit your daily fibre targets while keeping bloating to a minimum.
Note: This is written for a vegetarian lifestyle, but you can easily swap in some clean chicken or fish if you prefer.
Day 1
- Breakfast: Flaxberry Porridge. Rolled oats cooked in plant milk, topped with 2 tablespoons of ground flaxseeds and a handful of raspberries.
- Lunch: Chickpea & Spinach Salad. Rinsed canned chickpeas tossed with wilted spinach, cucumber, cherry tomatoes, and a light olive oil dressing.
- Dinner: Lentil Bolognese. Red lentils cooked into a rich tomato sauce, served over wholemeal spaghetti with a side of steamed broccoli.
Day 2
- Breakfast: Chia Seed Pudding. Chia seeds soaked overnight in almond milk, topped with a sliced banana and a sprinkle of pumpkin seeds.
- Lunch: Hummus & Veggie Wrap. Wholemeal wrap spread with a generous layer of hummus, stuffed with grated carrots, sliced peppers, and rocket.
- Dinner: Sweet Potato & Black Bean Chilli. A warming chilli made with diced sweet potato, black beans, canned tomatoes, and a side of brown rice.
Day 3
- Breakfast: Avocado Toast Upgrade. Two slices of wholemeal toast topped with mashed avocado, a squeeze of lemon, and a tablespoon of hemp seeds.
- Lunch: Quinoa & Roasted Veg Bowl. Pre-cooked quinoa mixed with roasted Mediterranean vegetables (courgette, peppers, red onion) and a tahini drizzle.
- Dinner: Tofu & Vegetable Stir-Fry. Firm tofu cubes stir-fried with broccoli florets, sugar snap peas, and mushrooms, served over buckwheat noodles.
Quick Prep Tips
- Hydration: Aim to drink at least two litres of water spread evenly throughout each day.
- Meal Prep: Cook a double portion of quinoa or brown rice on Day 1 to save cooking time later in the week.
The Bottom Line
So, before reaching for the anti-inflammatories or skipping your workouts due to muscle fatigue, why not check in with your daily fibre intake? Try making some of these simple dietary adjustments and see if those aches, pains, and bloating symptoms begin to clear up. Your hormones—and your gut—will thank you!
Struggling to bounce back after your workouts?
If aching muscles, joint pain, or low energy are holding you back from your fitness goals, it might be time to look at the bigger picture. True recovery happens from the inside out. As a sports therapist and multi discipline health and fitness professional, I look at movement, diet, mindset and lifestyle to help you perform and feel your absolute best. – helen@dybo.co.uk
The week ahead…
Rehydration Watermelon Slushy
It can be hard to stay hydrated in this humid and hot weather, we can sweat a lot and need to replace those salts and minerals regularly to keep healthy and avoid cramp. Try this slushy! It’s tastier than water, with a pinch of salt
Makes about 2 large servings.
Ingredients:
- 3 to 4 cups of frozen watermelon cubes (cube and freeze fresh watermelon overnight)
- 1/2 to 3/4 cup of pure coconut water
- Optional: A squeeze of fresh lime juice (about 1 tbsp)
- Optional: A pinch of sea salt or a drizzle of honey
Instructions:
Place the frozen watermelon into a high-speed blender.
Pour in the coconut water and add any optional ingredients (like lime juice or honey).
Blend on low to medium speed, using a tamper to push the frozen chunks down, until thick, velvety, and smooth.
Pour into chilled glasses, garnish with a mint sprig or a lime wedge, and serve immediately!
You can make it with yogurt and some crushed ice or coconut milk too, which will add some protein so great after exercise.
Have a fab week, stay cool, hydrated and get your dietary fibre sorted!
Love ya,
Helen x
DYBO Live & Online – This week’s Classes are as follows:.
At All Hallows, Farnham & DYBO Studio, Church Crookham (Book in Advance only): Zoom class details further down the page.
Monday (AH)
6.30pm: Boogie Fit
7.30pm: Total Tone – with bands, handweights and mat.
Tuesday (AH)
6.30pm: 5 in 1 Fitness – with bands, hand-weights and mat. Plus Ketttle bells if you have one
7.30pm: Dance Fit & Fab
Wednesday (DYBO Studio)
6.30pm: Old Skool Step – Step, hand weights and band.
7.30pm: Barre Fit – something to assist balance like a barre, ) supplied if you attend in studio) eg. chair, worktop, mantlepiece etc.
Thursday (AH)
6.15pm: Contemporary Stretch – various equipment used at each class, contact me for info.
7.30pm: Dancespiration
Friday (DYBO Studio)
6.30pm: Friday Fitness Yoga Express
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Joining us at All Hallows or The DYBO Church Crookham Studio? – Protocols and Information
I’m so happy to be able to run Face to Face classes at All Hallows and at the DYBO Studio in Church Crookham. My primary objective is to ensure that we all have a wonderful time with effective and fun classes that are engaging, relaxed and of course, safe.
Preparation
1) Firstly ensure that you have booked by sending us an email info@dybo.co.uk confirming all the classes you wish to attend plus your payment method, be it as a member, using your voucher, or pay as you go. No on the door bookings or payments can be taken. Bookings are not refundable or transferable. I will keep records of all attending, please also keep a record of your own attendance too.
2) Preparing your kit bag/box. This depends upon the class you are attending.
Boogie Fit, Dance Fit and Dancespiration crew will only require your indoor trainers/dance shoes to change in to, sweat towel, and drink.
Total Tone and 5 in 1 crew – in order to prevent cross contamination currently I am not sharing equipment in a group exercise setting so you will need your mat, a resistance band and light hand weights/equivalent in addition to your trainers, sweat towel and drink.
Contemporary Stretch crew need a mat, band, chi ball and on the last Thursday of the Month you will need 2 x tennis balls and a sock for our Trigger Point and Myofascial release class !
3) Re borrowing equipment – if you would like to try a class or have forgotten equipment then you may borrow equipment on that occasion and please ensure that you sanitise it before and afterwards (sanitising products supplied). I can assist you with sourcing your own equipment inexpensively, moving forward.
On the night
*When you arrive at All Hallows, enter the school via the gates to the left as you face the school and follow the road around the school buildings.
*Please park in the playing courts and walk between the old school building and new sports hall, up a few steps on to the outside seating area, the studio door is to your right.
*Participants are required to arrive 5-10 mins before the class.
*Please change into your clean trainers for indoor activity as you enter, ie. slip off your outdoor shoes, place in your bag, or leave at the door , and change into your indoor trainers . This is to maintain the hygiene and cleanliness of the space, avoiding stones and glass being walked in and potentially causing injury and to protect the lovely new wood floor.
*The toilets are open to use but please arrive changed, ready for activity so as to keep use time minimal and avoiding queues.
*After a wonderful class change from your indoor trainers to outdoor shoes and sanitise your hands again if you wish.
*Please tell friends and family about our wonderful classes!
When joining me at the DYBO Studio (No.42, GU52 0YA) I will send information directly, including entrance code for the Studio and please note, advanced booking is required.
Fees, you have THREE options!
Please note that all Classes must be booked and paid for in advance and are non transferable or refundable.
Online payments only.
50 min Class – £9.00, 60/65 min Class – £9.50
10 Class Voucher: £85 (to be used within 12 weeks of purchase).
Membership: £59, unlimited classes, plus a bonus of free access to all class recordings on our DYBO TV channel, and another bonus of a £5 discount for one to one services for current membership holders.
To be paid by the 1st day of the month (at the latest) and is valid from the first to last day of calendar month.
One full month’s notice of membership suspension/cancellation is required with one membership restart permitted within a 12 month period.
Bank details are UK Fitness Academy Ltd.
Sort Code 09-01-28, Acc No. 04284324
Please email me when you have made a payment and use your name and what it’s for as a reference. eg. Jane Smith Class Voucher
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Joining us on Zoom? – Links and Information
Monday
6.30pm: Boogie Fit
7.30pm: Total Tone
Tuesday
6.30pm 5 in 1 Fitness Class
7.30pm Dance Fit & Fab
Wednesday
6.30pm Old Skool, Step & Strength – Step, hand weights and band.
7.15pm Barre Fit – Something to assist balance like a barre, eg. chair, worktop, mantlepiece etc.
Thursday
6.15pm Contemporary Stretch
7.30pm Dancespiration
Friday
6.30pm Friday Fitness Yoga Express
****** All the above classes change and vary weekly! *****
How to prepare your Zoom environment
- You need space to move 2 side steps, 4 walks forward, 4 backward. Move trip hazards and furniture as much as you can (get help, be careful!) to give you maximum space for upper and lower body movement. Roll up rugs or secure them so they don’t slip or cause you to trip.
- Plugging your device in to your TV with an HDMI cable is brilliant as it gives you a good picture of you (like a mirror) and me – as well as boosting the sound if you go through the TV/Hi-Fi sound system. If you can place your device under the TV, then even better.
- I know some of you are using your phones – try to plug in to a speaker system (even those little speakers we have when we go on holiday would help) so that you can hear better as you move back from the phone. Angie has tried Bluetooth earphones and it worked well.
- Ensure you have maximum access to your Wi-Fi in the house and as close to the router as is feasible. Take phones off the Wi-Fi system and pop them on to your 4/5G network or place on airplane mode, unless that’s what you are using to join us, obviously. Ask family to do the same for the duration of your class – keep them off the internet whilst you need the bandwidth. The more bandwidth you have, the better the picture and sound and the less likely you are to lose the feed. Your health is a priority at this time and I’m sure they can do something else for that short time!
- Ventilate your exercise space, have plenty of water and towels to hand, keep your exercise equipment close – if you need anything, let me know.
- Wear correct footwear for your activity – putting an old pair of socks over the toes and ball of your trainers will help reduce friction when exercising on carpet (if they are a really old pair, cutting the toes open and then just having them over the ball of the foot is even better). It’s up to you if you want to dance or train in bare feet but be careful if you don’t usually do this as it takes time for the muscles and connective tissue of the feet and rest of the body to adapt to barefoot training.
- Make your own gym equipment. Save laundry liquid or milk bottles – you can fill them with water or wet sand/rice etc. to add weight and make a dumbell/kettlebell. I recommend you make a few in differing weights and you have written on them so you know what they weigh and seal the caps with tape to prevent leakage. Get a heavy duty shopping bag and put weighty items in it, check they can’t fall out and you have a kettlebell alternative. Make your own hurdles, put cushions, pillows, boxes, books on the floor to jump over. Use household items as floor markers for circuit activities. The stairs and outdoor steps are great temporary steps/benches for cardio and upper body work. The garden is a great open space to make an assault course or if you can get a signal, take your class or PT session outside, but do make it safe.
Disclaimer
I declare that all of the information I have given (both written and verbal) is accurate and truthful. I know of no reason why I cannot participate fully in any exercise programme and I do not deem it necessary to consult my medical Practitioner/GP/specialist. I undertake to inform my instructor should any information change.
I understand that I participate at my own risk and that any information given is not intended to replace or represent medical advice. I agree to comply with all terms conditions and class protocols and instructions as outlined above and whilst attending DYBO classes/training.
Do not attend classes if experiencing symptoms of Covid 19, Flu or airborne transmissible infection or have tested positive.
