Polycystic Ovary Syndrome and Fibre

By Guest Writer Megan Nippers (Registered Dietitian)

While there is no one diet that is right for all woman with PCOS. Understanding and adapting your diet to ensure you are taking in the right amount of certain dietary components can be supportive. Fibre is one such important component. Fibre has been shown to have multiple benefits to both general population and those living with PCOS. This blog will outline what fibre actually is, how much fibre we should have in our diet and how you could start to increase your fibre intake. 

What is fibre? 

So, to start what is fibre? Well fibre is the part of plants and grains that is often referred to as the roughage. Our bodies can’t digest this in our small intestines. Fibre instead is either completely or partially broken down, through a process called fermentation. Most carbohydrate-based foods have some level of fibre; however, the amount they contain can vary dramatically. A few examples of foods that contain a high amount of fibre are wholegrains, fruits and vegetables. 

How much fibre should I bet getting in my diet? 

Government guidelines say an adult’s dietary fibre intake should be around to 30g a day (1). In the UK, most adults do not consume enough fibre, in fact on average we consume around 20g per day (2). This is a far cry from the recommend 30g intake. Some studies have suggested that woman with PCOS consume lower amounts of fibre than those without PCOS (3). It is therefore important for all woman, but possibly even more so for those with PCOS, that they are aware of their fibre intake and if lacking look to find ways to get more fibre into their diets.  

What impact can fibre have on my health and condition?

Fibre has a wide range of benefits. Arguably one of the greatest benefits for woman with PCOS is that many of these foods also have what we call a low glycaemic index. Many women with PCOS also suffer with insulin resistance. Foods that have a lower glycaemic index are extremely supportive for people suffering from insulin resistance. 

So, you may be wondering, well what is glycaemic index? Glycaemic index is a score assigned to a food. This score is assigned using a scale that is measured between 1-100. The lower the score, the longer that food takes to raise a person’s blood sugar levels.

Foods that are low in GI have a slower digestion. This can help prevent peaks and troughs in blood sugar levels which in turn may support with some of the symptoms associated with insulin resistance such as increased appetite, cravings and reduced energy levels. All the things we also know can impact on our mood and how we feel throughout the day. 

Beyond the benefits that fibre can have for PCOS. A high fibre diet has also been associated with reducing the risk of many chronic diseases such as cardiovascular disease, type 2 diabetes and bowel cancer (4). Some research has also suggested fibre can have a direct impact on our mood, through what we call the gut-brain axes however there is still much research needed on this topic (5).

To round up fibre can therefore be supportive for:

• Appetite and cravings 

• Energy levels 

• Reduced risk of chronic diseases such as cardiovascular disease, type II diabetes and bowel cancer

• Possible indirect and direct support for mood 

How to improve your fibre intake:

A great starting point for improving your fibre intake is to get a good foundation understanding of what foods contain fibre so you can swap/add items into your regular meals. This understanding could come through reading and research, such as what you are doing now by reading this blog, through the support of a registered professional or you could take a little more hands-on approach by checking the labels of items you are currently eating. Top tip, items that are high in fibre for example will have 6g or more per 100g.  

After reading all the benefits fibre can have, you may now be tempted to try and increase your fibre intake at all meals right from the get-go. However, to prevent unpleasant gastric symptoms such as bloating and wind, it is important to increase your fibre intake gradually. Take your time and approach these changes in a staged manner. You could try starting with the meal in your diet that has the least fibre, and then build up from there.

References

1. BRITISH NUTRITION FOUNDATION. Fibre - Nutrition Information - British Nutriton Foundation [Internet]. British Nutrition Foundation. 2023. Available from: https://www.nutrition.org.uk/nutritional-information/fibre/

2. NHS. How to get more fibre into your diet [Internet]. nhs.uk. 2022. Available from: https://www.nhs.uk/live-well/eat-well/digestive-health/how-to-get-more-fibre-into-your-diet/#:~:text=Most%20of%20us%20need%20to 

3. Ting Fan Leung, Tang Z, Feng Y, Guan HY, Huang Z, Zhang W. Lower Fiber Consumption in Women with Polycystic Ovary Syndrome: A Meta-Analysis of Observational Studies. Nutrients. 2022 Dec 12;14(24):5285–5.

4. Barber TM, Kabisch S, Pfeiffer AFH, Weickert MO. The health benefits of dietary fibre. Nutrients. 2020;12(10):3209. 

5. Sun Y, Cheng L, Zeng X, Zhang X, Liu Y, Wu Z, et al. The intervention of unique plant polysaccharides - Dietary fiber on depression from the gut-brain axis. International Journal of Biological Macromolecules [Internet]. 2021 Feb 15;170:336–42. Available from: https://www.sciencedirect.com/science/article/pii/S0141813020353381