Protein vs Fibre in Perimenopause: Which One Steadies Your Energy?

If you’re in your 40s, navigating the ups and downs of perimenopause, you’ve probably felt that unpredictable slump: one minute you’re powering through your day, the next you’re foggy, irritable, and desperate for something—anything—to get you back on track.

You’re not alone. Energy dips are one of the most common frustrations I hear from women in perimenopause. Poor sleep and stress absolutely affect energy levels, but nutrition plays a crucial role too. The right nutrition can actually help support better sleep and stress resilience—so when you bring them all together, your body feels steadier. And here’s the real question many women come to me with:

Should I focus more on protein or fibre in perimenopause if I want steady energy?

It’s a brilliant question—and the truth is, both are essential. But understanding how each one works in your body during this stage of life can help you finally feel confident in your food choices. Let’s unpack it.

Why Energy Feels So Unpredictable in Perimenopause

Hormones rule more than just your menstrual cycle. As oestrogen, progesterone, and testosterone fluctuate in perimenopause, they impact how your body processes food, balances blood sugar, and manages stress. Add disrupted sleep, mood swings, or cravings into the mix, and no wonder your energy feels like it’s on a rollercoaster.

Many women try to “fix” this by cutting calories, restricting carbs, or leaning on coffee and sugar. The problem? These quick fixes backfire. Cutting calories can slow your metabolism and increase cravings. Restricting carbs often leaves you tired and irritable. And caffeine or sugar might give you a short burst, but the crash that follows leaves you worse off. Instead of restriction, what your body needs is nourishment that supports both hormones and energy systems. This is where protein and fibre come in.

Protein in Perimenopause: The Energy Anchor

Think of protein as the strong foundation that keeps your energy steady throughout the day.

Why protein matters in perimenopause:

• Blood sugar balance: Protein slows the release of sugar from food into your bloodstream, keeping energy levels even.

• Muscle support: Shifts in hormones can make it harder to maintain muscle mass, which in turn affects metabolism and weight management. Protein helps counter this.

• Satiety and cravings: Adequate protein helps you feel fuller for longer and reduces those intense “must-have-chocolate-now” moments.

• Mood and brain function: Protein provides amino acids, the building blocks of neurotransmitters like serotonin and dopamine. That’s huge for perimenopause symptoms like anxiety, low mood, and brain fog.

What “enough” protein looks like

Most women in perimenopause do well with around 30g of protein at each main meal. That might sound like a lot at first, but here’s what it looks like in real life:

• 2 eggs plus 200g Greek yoghurt and some seeds (breakfast)

• 100g cooked chicken breast with a big salad and chickpeas (lunch)

• 120g salmon fillet with roasted veg and quinoa (dinner)

This isn’t about perfection, it’s about gradually building meals that anchor your energy.

Fibre in Perimenopause: The Steadying Force

If protein is your anchor, fibre is the gentle hand that slows everything down and keeps you on track.

Why fibre matters in perimenopause:

• Blood sugar regulation: Like protein, fibre helps slow digestion, preventing sharp energy spikes and crashes.

• Gut health: Fibre feeds your good gut bacteria, which support hormone metabolism, mood, and even sleep quality.

• Digestive ease: Constipation can become more common in perimenopause due to hormonal changes, but fibre helps keep things moving.

• Overall wellbeing: Fibre plays a role in long-term health, supporting digestion and helping you feel lighter and more comfortable day to day.

What “enough” fibre looks like

Aim for 30g of fibre per day. It’s less about counting grams and more about variety. A good target is 30 different plant foods per week. That includes:

• Fruit and veg (fresh, frozen, or tinned—they all count)

• Beans, lentils, and chickpeas

• Nuts, seeds, and whole grains

Protein vs Fibre: Do You Have to Choose?

Here’s the truth: it’s not protein versus fibre, it’s protein and fibre together.

Where many women struggle is prioritising one and forgetting the other. Some load up on fibre-rich salads but feel hungry an hour later. Others focus on protein but miss out on the gut and hormone benefits of fibre. The magic happens when you combine them in the same meal.

Example combos for steady energy:

• Greek yoghurt (protein) + berries + chia seeds (fibre)

• Chicken breast (protein) + lentil and veg salad (fibre)

• Salmon (protein) + roasted veg + quinoa (both protein & fibre)

This is what I call your forever way of eating—a way of eating that prioritises protein and fibre at every meal, without restriction, calorie counting, or guilt.

How Protein & Fibre Work Together on Energy

Let’s get practical: what actually happens in your body when you combine protein and fibre?

• Slower digestion = stable energy

  Protein and fibre both slow down the release of glucose. Together, they prevent the spike-and-crash cycle that leads to brain fog, irritability, and cravings.

• Fewer cravings

  Meals rich in protein and fibre keep you satisfied for longer, so you’re less likely to hit the snack cupboard at 3pm.

• Better sleep, better mornings

  Stable blood sugar during the day helps reduce those 3am wake-ups. Balanced meals set you up for better rest—and better energy the next day.

• Hormone support

  Fibre helps your body eliminate excess hormones, while protein provides building blocks for hormone production. That’s a powerful duo in perimenopause.

GLP-1 Medications and the Protein vs Fibre Question

More women in perimenopause are using GLP-1 injections to manage weight and cravings. These medications slow digestion and reduce appetite, which can sometimes make it tricky to eat enough of the right nutrients.

If you’re using GLP-1s, protein and fibre become even more important:

• Protein supports muscle maintenance, which is especially important when appetite is lower.

• Fibre supports digestion and helps avoid uncomfortable side effects like constipation.

The goal isn’t to force food down, but to be intentional with what you do eat. A small portion of protein plus fibre is far more nourishing than a low-calorie “diet food” that leaves you drained.

Real-Life, Quick Meal Ideas

Perimenopause is busy. You don’t have hours to meal-prep or count every gram. Here are simple, balanced ideas that bring protein and fibre together:

• Breakfast: Overnight oats with Greek yoghurt, flaxseeds, and berries.

• Lunch: Pitta stuffed with hummus, chicken, and mixed salad.

• Dinner: Stir-fry with prawns, broccoli, peppers, and brown rice.

• Snack: Apple slices with nut butter.

These aren’t fancy—they’re quick, satisfying, and built to keep your energy steady.

What to Do Next

If you’ve been stuck wondering whether protein or fibre matters more, the answer is: both matter, and together they’re your best energy allies in perimenopause.

Start small:

1. Anchor each meal with protein (aim for 30g).

2. Add colour and plants for fibre (variety beats perfection).

3. Notice how your body responds—less crashing, fewer cravings, more clarity.

This is not about dieting or restriction. It’s about a forever way of eating that works with your changing body, not against it.

Final Thoughts

Energy in perimenopause doesn’t have to be a mystery. When you bring protein and fibre together, you create meals that not only nourish your body but also bring you back a sense of control and calm in the chaos.

This is the heart of your forever way of eating—steady energy, reduced cravings, better mood, and more confidence in your food choices. You don’t need quick fixes. You need clarity, compassion, and consistency. And that starts with building your plate around protein and fibre.

If this resonated with you, know you don’t have to figure it all out alone. At Jo Leccacorvi Nutrition, I work with women just like you—tired of confusion, guilt, and restriction—who want practical, nourishing strategies that fit real life.

Book a free call today and let’s talk about how to steady your energy, reduce your symptoms, and create your forever way of eating without restriction or calorie counting.

You deserve to feel steady, supported, and confident again. Click here to book.