kateandlisaIt is recommended that women in menopause eat 14 grams of fiber per day. For most women that is 22-28 grams of fiber per day. Include at least one higher-fiber food at most meals and snacks.
Unsure what foods are higher in fiber? Here are some examples of higher-fiber foods:
- Fruit – raspberries, blackberries, strawberries, blueberries, pears, apples, bananas, avocados
- Vegetables – cruciferous vegetables (kale, broccoli, cabbage, Brussels sprouts) and root vegetables (carrots, beets, Jerusalem artichoke, potatoes and sweet potatoes)
- Beans, Legumes, and Pulses – black beans, kidney beans, pinto beans, lentils, split peas, edamame, chickpeas and bean pasta
- Nuts and Seeds – chia seeds, flax seeds, sesame seeds, pistachios, walnuts, almonds
- Whole Grains and Whole Grain Products – oats, quinoa, brown or wild rice, wheat or oat bran, whole wheat pasta
- Fiber Supplements – psyllium can also round out your fiber intake – talk to your healthcare provider about these because they can affect digestion and absorption of some medications
Why Fiber Matters Throughout Menopause
Fiber feeds our gut micro-organisms which play a critical role in health. They help to regulate:
- Our moods and brain function through the microbiome-gut-brain axis
- Hormone production
- Inflammation
- Gastric motility
- Skeletal muscle metabolism and bone health
Eating more fiber is linked to lower rates of chronic disease. Fiber binds to and helps excrete cholesterol. This helps to lower our risk of cardiovascular disease. Fiber, especially when combined with plenty of water – helps alleviate constipation, a common menopause issue.
Pro Tips
Find high-fiber foods you enjoy and that you can digest. Try different foods and see which ones work for you.
Look for small changes and add fiber gradually. Give your daily habits and your digestive tract some time to adjust.
- Add a spoonful of beans to a salad
- Switch to steel-cut oats from your usual breakfast cereal
- Switch to whole-grain pasta from regular white pasta
- Snack on fruit or baby veggies with hummus
Drink plenty of water to prevent constipation and help fiber do its job. For more help and guidance with peri-menopause and menopause, let’s chat. Set up a discovery call for help with any issue or symptoms you may be experiencing.
