How to hit 30 grams of fibre a day in midlife (without the bloat) – with Emma Bardwell

Age Better with Liz Earle

February 13, 2026 ∙ 42 mins
Episode 15

About

What could reduce your risk of heart disease and stroke, lower inflammation, and make you less susceptible to depression? The answer, says nutritionist Emma Bardwell, is fibre.


Emma's back on the show by popular demand to explain why hitting 30 grams a day could transform everything from weight loss and mood to digestion and glowing skin – and the simple hacks that make it easy to hit that target. 


In this episode:

  • Why fibre needs better PR (and why protein hogged the limelight in 2025)
  • The difference between soluble and insoluble fibre – and why you need both
  • Fibre heroes: raspberries, cannellini beans, cacao powder and ground almonds
  • How to go from 16g to 30g without eating mountains of vegetables
  • The microdosing approach: starting with one teaspoon of beans to avoid bloating
  • Why fermented foods and kefir are game-changers for your gut microbiome
  • The Bristol Stool Chart and poophoria (yes, really)
  • How fibre supports weight loss, hormone balance, and even clears microplastics
  • Why your digestion slows in perimenopause – and what to do about it
  • Emma's tips for cooking tempeh
  • The timeline: what happens to your body within hours, days, and weeks of increasing fibre


More from Liz:


More from Emma:


Get in touch with a question for Liz:


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Information

Podcast

Age Better with Liz Earle

Episode

15

Date

February 13, 2026

Length

42 mins
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I’m on a mission to change the conversation around ageing. Women’s health – particularly as we age – has been underfunded and overlooked for far too long. And frankly, it’s time we pushed back. Through this podcast, I want to share the knowledge and tools that can help you thrive in later life by taking […]

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