The Power of Fiber to Decrease Perimenopause Symptoms

 

Want to effortlessly ease your perimenopause symptoms? Time to bring out the power beans (or any other high-fiber foods if beans aren't your thing)!

Fiber isn't just great for your digestive health—it's a powerhouse for overall well-being. Shockingly, less than 5% of us get the recommended 25g of fiber daily (especially important for women). Chances are, you're not getting enough either. Boosting your fiber intake can be a game-changer!

Why is fiber is so important?

Weight Management

When we eat foods with fiber, our gut bacteria make short-chain fatty acids (SCFAs). These SCFAs help reduce inflammation, boost our immune system, lower blood sugar spikes, and decrease the risk of chronic diseases. SCFAs also make us feel full by stimulating hormones like leptin, PYY, and GLP-1, which help control our appetite. Fiber-rich foods reduce the hunger hormone ghrelin, making us feel less hungry and reduces cravings. Studies show that high-fiber diets make high-calorie foods less tempting.

Healthy digestion

We also need fiber to feed our good bacteria and keep them healthy. Fiber also improves digestion, reduces bloating, and prevents constipation. 

Reduces blood sugar levels

Fiber slows the absorption of glucose into our bloodstream which reduces glucose spikes. 

Cardiovascular health

It lowers the risk of heart disease, stroke, high blood pressure, type 2 diabetes, and some cancers.

How much do we need? 

Eating foods without fiber, like white bread, doesn't make us feel full, so we might still feel hungry even after eating enough calories.  Most people only eat 10-15 grams of fiber daily, but women need at least 25 grams (but can go higher). Start low and slow and drink plenty of water as you increase your fiber intake. 

5 Tips for increasing your fiber:

1. Include fiber-rich foods at meals and snack times. The most fiber-rich foods are whole plant foods. If serving refined packaged foods, pair them with fiber-rich whole foods. For example, top cereals with fresh fruit, berries, nuts, or seeds; add peas and broccoli to macaroni. 
2. Choose whole grains over their refined counterparts. Pick whole grain breads, pastas, crackers, and pizza crusts. Choose brown, red, or black rice. Use whole grain flours when baking. 
3. Add grains and legumes where possible. Throw a can of beans or lentils and whole grains (barley, quinoa) into soups, salads, stews, stir-fries, and burritos. Opt for legume-based pastas. 
4. Load up on a variety of vegetables and fruits with meals and snacks. Serve up a plate of veggies and dip before dinner. 
5. Pick fiber-rich treats. Serve popcorn or kale chips over potato chips, frozen banana pops, homemade granola bars using oats, dried fruits, nuts, and seeds instead of sugary commercial bars. 

Here are some high-fiber options that can add up to your goal of 25 grams:

At least 10 grams per serving:

Legumes (beans, lentils, split peas, cooked, 1 cup

Split peas, cooked, 1 cup

Avocado (1 medium)

High fiber bran cereals, ½ cup

5-9.9 grams per serving:

Berries (rasp, black), fresh, 1 cup

Fruit (pears, papayas), 1 medium

Dried fruit (apricots, figs, pears, prunes, raisins), ½ cup

Coconut, fresh, shredded, ½ cup

Flaxseeds, 2 tbsp

Grains (most whole grains), cooked, 1 cup

Potatoes, regular or sweet, baked, 1 medium

Pasta, whole wheat, 1 cup

Artichoke, 1 medium

2-4.9 grams per serving:

Berries (blue, straw), fresh, 1 cup

Fruit (most varieties), 1 medium/2 small, or 1 cup

Vegetables (most), raw, 2 cups; cooked 1 cup

Nuts & Seeds (most varieties), ¼ cup

Grains (brown rice, millet, oats), cooked, 1 cup

Whole grain breads, db check labels, 2 slices

Pasta, white, 1 cup

Popcorn, 3 cups

Lower fiber 1.9 grams or less per serving:

Melon, 1 cup

Fruit or vegetable juice, 1 cup

Sprouts (grains, legume, or vegetable), 1 cup

Lettuce, all types, 2 cups

Cucumber, 1 medium

Refined grains, most (white rice, cream of wheat)

Refined cold cereals, 1 ounce

Track your fiber intake: 

Consider using the chronometer app for a simple way to track your fiber intake. You can set your daily target to 25 grams daily. 

Take care,

Steph

P.S. Looking for more perimenopause health tips? Check out my Perimenopause Quick Breakfast Cheat Sheet to Avoid that 3PM Energy Crash here.