Hi Friend,
I’ve been posting on social media lately about the importance of fiber for midlife women. You can imagine that I’ve received a few questions about which fiber is best and how much fiber you should consume daily. Understanding fiber seems a little elusive. Maybe that’s why only 10-15% of Americans consume the recommended daily amount of fiber. This article is meant to help you make good nutrition choices. It is not comprehensive. Please check out the articles in Dig Deeper for more information.
Fiber is a type of carbohydrate found in plants and is resistant to digestion. There are many types of fiber.
Soluble fiber dissolves in water and creates a gel that increases a feeling of fullness and helps trap and even lower substances like excess sugar, triglycerides, and cholesterol.
Insoluble fiber helps clean out your intestinal tract by adding bulk and promoting regular bowel movements.
Prebiotic fiber, also known as resistant starch, is digested by your gut bacteria, probiotics that technically ferment the prebiotics. This process activates the production of short-chain fatty acids, postbiotics.
Increasing fiber intake increases Short-chain fatty acids. Short-chain fatty acids reduce inflammation, improve insulin sensitivity, improve mood, improve sleep, and strengthen cognition. Yes, please!
Benefits of Fiber for Midlife Health
Many women who are in midlife transitioning to menopause or post-menopause will experience some changes in their digestive system. You may experience bloating, gas, or constipation. Fiber can improve gut health by feeding good bacteria and crowding out bad bacteria. Good digestive health can improve everything from your mood to your immunity.
During perimenopause, women often experience lower progesterone and higher estrogen levels. This hormone imbalance can cause heavier periods, hot flashes, worsened PMS, and disruptive sleep. Fiber can help reduce excess estrogen and help bring hormones back into balance.
Women transitioning from perimenopause to post-menopause have an increased risk for many diseases, including heart disease. Fiber may help protect women from heart disease by lowering blood pressure, cholesterol, and triglycerides.
Finally, fiber can help women in midlife avoid Type 2 diabetes. Fiber helps maintain or lose weight by reducing cravings, regulating appetite, increasing satiety, increasing a full feeling, and stabilizing blood sugar levels.
According to the Mayo Clinic, women should consume 21 to 25 grams of fiber daily. Men need 30 to 35 grams daily. If you haven’t been consuming enough fiber you may want to make sure you are drinking plenty of water and start slow. Increase fiber intake over a couple of weeks to give your body a chance to adjust.
Ten High Fiber Foods
1 Oats 1 cup cooked 8 grams
2. Chia Seeds 2 tablespoons 10 grams
3. Lentils 1/2 cup 8 grams
4. split Peas 1/2 cup 8 grams
Berries 1 cup 5 grams
Pear medium whole 5.5 grams
Edamame cooked/shelled 6 grams
Chickpeas 1/2 cup 5 grams
Avocado 1/2 5 grams
Artichoke Heart 1 cooked 7 grams
Learn how to eat the right amount of fiber daily and balance hormones through nutrition, movement, stress management, and optimal sleep to experience exciting and lasting results. Contact me today for a FREE consultation.
Dig Deeper
Harvard Health
https://www.hsph.harvard.edu/nutritionsource/carbohydrates/fiber/
Healthline 22 High-Fiber Foods
https://www.healthline.com/nutrition/22-high-fiber-foods
Mayo Clinic Healthy Lifestyle
Cleveland Clinic Improving Your Health with Fiber
https://my.clevelandclinic.org/health/articles/14400-improving-your-health-with-fiber