Fiber has never been sexier than in menopause

Why Fiber Matters More Than Ever in Menopause

As you navigate menopause, your body undergoes hormonal shifts that can impact digestion, metabolism, heart health, and even mental well-being. One of the simplest ways to support your health during this transition is by increasing your fiber intake. Fiber helps regulate blood sugar, supports digestion, promotes a healthy gut, and may even reduce the risk of depression.

The recommended daily fiber intake for women is at least 25 grams per day—but most women don’t get nearly enough. The good news? Boosting your fiber intake doesn’t have to be complicated!

What is Fiber?

Fiber is a plant-based nutrient that your body can’t digest—but that’s a good thing! It helps regulate digestion, supports gut bacteria, and contributes to long-term health. There are two types:

• Soluble fiber: Dissolves in water, slows digestion, stabilizes blood sugar, lowers cholesterol, and fuels good gut bacteria. Found in foods like oats, apples, legumes, and avocados.

• Insoluble fiber: Does not dissolve in water, adds bulk to stool, and helps with digestion and regularity. Found in foods like vegetables, whole grains, nuts, and seeds.

Some foods can have insoluble and soluble properties such as broccoli, oat bran, lima beans, kidney beans, apricots, and mango.

Benefits:

• Cardiometabolic: lower cholesterol, control high blood pressure, regulate blood glucose levels

• Digestion: regular and easier passing stools equates to a lower risk of colorectal cancer and promotes colorectal health

• Weight Management: supports satiety and impedes ability to absorb fat

• Inflammation: increases in healthy gut bacteria, lowers inflammation in the body

• Mental Health: A study published in the journal Menopause examining fiber intake and depression, found that women pre and perimenopausal consuming at least 21 grams of fiber daily were 41% less likely to experience depression

• Microbiome: fuel for the healthy gut bacteria. A healthy microbiome is increasingly linked to health across many bodily systems

• Longevity: Fiber is linked with longer life 

Why is Fiber so Important During Perimenopause and Beyond

Fiber is important in conjunction with other lifestyle modifications to help mitigate some of the potential symptoms and health risks that arise during menopause. For example, we know menopause is associated with a decline in insulin resistance, fiber can help support insulin resistance by promoting stable blood sugar levels. It is beneficial in other areas including inflammation, weight and fat storage changes, as well as cardiac health risks.  While research is not extensive, there is some preliminary research to show an association between high fiber intake and a lower likelihood of depression during pre and perimenopause. 

Meet Sherry!

Sherry felt like she ate pretty healthy, she avoids processed foods, does not eat out much, and tries to consume mainly whole foods. After entering into perimenopause, she started to take a deeper look at her nutrition to see if there are things she could do to enhance her eating. As she started to learn about fiber, she was shocked at the health benefits beyond what she learned from school and the media. She knew about heart health and helping to keep regular, she was unaware of the other potential impacts fiber could help with. Moreover, when she actually examined how much fiber she was consuming, she learned she was barely hitting 15 grams per day. Not only was she not consuming more fiber, this lead to her realizing her caloric consumption was too low. Realizing she would value some help from experts, she sought a dietitian and lifestyle coach to assist in tackling her relationship with food and develop a sustainable plan to improve her nutrition. 

Think fiber is just about digestion? Think again.
Fiber is sexy.
It supports your heart, glowing skin, gut-brain connection, muscle function, and even hormone balance—especially during perimenopause and menopause.

In this video, we break down:
 ✨ Why fiber is your midlife superpower
✨ How much you really need each day (spoiler: it's more than you think)
✨ Easy fiber swaps (like quinoa for white rice, berries for granola)
✨ Fiber toppers that deliver way more than a maraschino cherry ever could (hello chia seeds!)
✨ How small upgrades = big health wins

🎯 Whether you're chasing energy, clearer skin, or just want to feel less bloated—this one's for you.

Ready to feel amazing, one fiber-packed bite at a time?

👇 Watch, swap, and strut.
Your midlife gut (and hormones) will thank you.

Fiber Swappers

Swap: 

• Sugary granola With: 1 cup of blackberries (8g fiber!) Top on Greek yogurt for a gut-friendly breakfast. 
• Smoothie Boost Swap Add: 1 Tbsp chia seeds (5g fiber) Bonus: Omega-3s + fullness factor 
• Bowl Upgrade Swap Swap: White rice With: Quinoa or barley Adds fiber and protein = more stable energy. 
•  Snack Swap Swap: Crackers or pretzels With: Raw veggies + hummus or air-popped popcorn (3–4g fiber per 3 cups)

Fiber Toppers

Here’s a list of fiber-rich toppers to replace a maraschino cherry (which offers basically 0g fiber and 10–15 empty sugar calories per cherry) with nutrient-dense options that support your gut, hormones, and energy—plus fiber and calorie info per 1 cup:

 1. Fresh Raspberries

• Fiber: ~8g

• Calories: ~65

• Bonus: Antioxidants + gut-friendly polyphenols

🫐 2. Fresh or Frozen Blueberries

• Fiber: ~4g

• Calories: ~85

• Bonus: Brain-boosting anthocyanins

🖤 3. Blackberries

• Fiber: ~8g

• Calories: ~62

• Bonus: High in vitamin C + anti-inflammatory

🌰 4. Chia Seeds (2 Tbsp = ~1 oz)

• Fiber: ~10g (per 2 Tbsp / ~¼ cup)

• Calories: ~138

• Bonus: Omega-3s, protein, and blood sugar balance
  (Note: 1 cup = ~40g fiber, but you'd never eat that much in one sitting)

🌾 5. Ground Flaxseed (2 Tbsp = ~¼ cup)

• Fiber: ~4g (per 2 Tbsp)

• Calories: ~75

• Bonus: Lignans for hormone metabolism + omega-3s

🍎 6. Diced Apple (with skin)

• Fiber: ~4g

• Calories: ~95

• Bonus: Pectin supports digestion and satiety

🥥 7. Unsweetened Shredded Coconut

• Fiber: ~7g

• Calories: ~283 (per full cup—use sparingly!)

• Bonus: Texture + healthy fats (but high in calories)

🍑 8. Diced Pear (with skin)

• Fiber: ~5–6g

• Calories: ~85

• Bonus: Great for hydration + mild sweetness

🥕 9. Grated Raw Carrot

• Fiber: ~3.5g

• Calories: ~50

• Bonus: Adds crunch, vitamin A, and color

Summary:

✅ Choose toppings that provide at least 4g of fiber per serving
🚫 Skip sugar-laden, nutrient-void options like maraschino cherries
💡 Combine small portions of chia + berries + flax for a fiber trifecta

For support, book a one-on-one appointment with a PAUZ Dietitian at www.pauz.health. Check out our Instagram Live on Fiber as well @pauzhealth! 

Difference Between Soluble & Insoluble Fiber

List of High Fiber Foods, Soluble and Insoluble Fiber Chart | Healthhype

Kim Y, Hong M, Kim S, Shin WY, Kim JH. Inverse association between dietary fiber intake and depression in premenopausal women: a nationwide population-based survey. Menopause. 2020 Dec 21;28(2):150-156. doi: 10.1097/GME.0000000000001711. PMID: 33350672. https://pubmed.ncbi.nlm.nih.gov/33350672/