Balancing your hormones during the different stages of the menopause can feel a bit like a jigsaw puzzle of medication, exercise, nutrition and lifestyle changes. But there’s one thing you can do to help manage symptoms and that’s make sure you’re eating the right amount of fiber, says Dr Lena Rebecca Larsen from More Nutrition.
“As women move through midlife, their nutritional needs begin to shift and fiber becomes increasingly important,” says Larsen. “While overall calorie needs may decline slightly with age, the role of fiber becomes more critical—not just for digestion, but for maintaining heart health, blood sugar balance, weight stability and hormonal health.”
“During perimenopause, menopause and post-menopause, hormonal fluctuations—especially the decline in estrogen—can lead to changes such as slower digestion, higher cholesterol, increased insulin resistance and a greater tendency to gain weight, particularly around the midsection. Fiber plays a powerful role in supporting the body through these changes, helping to regulate many systems that become more vulnerable with age.”
Read on to find out more about how getting enough fiber can improve menopausal symptoms.
How does fiber help with menopause symptoms and overall health?
Fiber can ease menopausal symptoms and some of the health challenges that arise during perimenopause. The hormonal changes that come with menopause can cause a “cascade of effects on digestion, metabolism and inflammation levels”, says Larsen. “Fiber offers protection on several fronts—it helps to regulate bowel function, which can become sluggish due to slower gastrointestinal motility associated with reduced estrogen.
“Fiber supports the microbiome—the community of beneficial bacteria that influences everything from digestion to immunity to mood. As estrogen levels fall, microbial diversity can shift, potentially leading to increased inflammation or digestive discomfort. Fiber nourishes the gut microbiota, encouraging a more stable and health-supportive balance of bacteria.
“It also plays a key role in removing excess hormones—particularly estrogen [the levels of which can fluctuate dramatically before, during and after menopause]—from the body via the digestive tract, supporting hormonal balance.
“Fiber also supports blood sugar regulation, which is crucial as insulin sensitivity—how effectively your body responds to this hormone—often decreases during and after menopause.
“Fiber slows the absorption of glucose into the bloodstream, helping to reduce spikes and crashes that can affect energy, mood and appetite. This also contributes to a reduced risk of insulin resistance and type 2 diabetes, which increases during and after menopause.”
And that’s not all. Soluble fiber is known for improving heart health by binding with bile acids and cholesterol in the gut, helping to remove them from the body and lower LDL (bad) cholesterol levels. “Its anti-inflammatory effects and influence on the microbiome further support cardiovascular function,” says Larsen.
Finally, high-fiber foods are more filling and tend to be less calorie-dense, which, Larsen says, can “help with appetite control and maintaining a healthy weight—an increasingly common challenge as metabolic rate slows with age.”
How much fiber do women need?
Larsen told me that the daily fiber recommendation for women in the perimenopause is 25-30g, which falls to 21-25g (depending on calorie needs and health status) post-menopause.
“Women with specific health goals—such as managing cholesterol, improving blood sugar control or supporting weight loss—may benefit from intakes at the upper end of this range, or slightly beyond, if tolerated,” says Larsen.
How to get more fiber into your diet
Incorporating legumes like chickpeas in your meals is one way to increase your fiber intake.
(Image credit: Getty Images / Anchiy)
One of the simplest ways to increase your fiber intake is to make a few strategic food swaps, says Larsen.
“Replace white bread with wholegrain, and add legumes such as chickpeas, lentils or black beans to each meal. Variety is key. Combining fibers such as psyllium husks and soluble fiber from corn will not only help you meet your daily intake, but will also feed different types of beneficial gut bacteria, helping to keep your microbiome robust.”
“Glucomannan is also a good choice given its solubility. As a natural fiber extracted from the root of the konjac plant, it can absorb up to 50 times its weight in water and so can support weight management by promoting fullness and reducing appetite.
“In addition, several scientific studies have shown it to have strong beneficial effects as a prebiotic, by changing the gut microbiota beneficially.”
“Glucomannan’s fiber complex also aids digestion and cholesterol control, important for heart and gut health during and after menopause, and may help reduce LDL (bad) cholesterol and mitigate against blood sugar spikes.”
But it’s important to increase your fiber intake slowly to avoid temporary uncomfortable side effects such as bloating, gas and abdominal cramping—particularly if water intake is low, explains Larsen.
“Fiber needs water to move effectively through the digestive system, so as it goes up, so should fluid intake. Plus, introducing fiber slowly over the course of a couple of weeks allows your digestive system to adjust and reduces the risk of discomfort. It also gives your gut bacteria time to adapt to the new food sources.”
Larsen recommends drinking more water as you increase fiber intake.
(Image credit: Getty Images / Taras Grebinets)
Women with IBS, IBD, or other gastrointestinal sensitivities should increase fiber cautiously and consider the type they’re consuming. “Soluble fiber found in foods like oats, sweet potatoes, guar gum, acacia fiber, psyllium and soluble corn fiber is typically better tolerated than insoluble fiber, in wheat bran, raw cabbage, beans or lentils, which can irritate the gut in sensitive individuals,” says Larsen. “Consulting a dietitian is highly recommended in tailoring fiber intake to individual needs and tolerances.”
“Fiber plays an often underappreciated role in the broader picture of hormonal or peri- and postmenopausal health. It’s a cornerstone of a diet that supports graceful, healthy aging.
“In combination with regular movement, adequate hydration and stress management, a fiber-rich diet can empower women to feel more balanced, energetic, and well throughout midlife and beyond.”
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