Want help with your fiber? Here is the practical blueprint for you

How Much Do I Need?

The Academy of Nutrition and Dietetics recommends women consume at least 25 grams of fiber each day for women under 50 and 21g/day for women over 50.

Considerations in Preparation:

To maximize your fiber:

• Boiling can soften fiber and cause some soluble fiber to leach into water
• Juicing removes fibre vs. blending (e.g. smoothies are better than juicing)
• Removing peels reduces the fibre of apples, pears, potatoes etc.

Tips:

• Sustainable change: pick one type of carbohydrate that you routinely eat and swap it for a fiber source for example: replace white rice with long grain brown rice, white pasta with buckwheat or whole grain pasta noodles. Continue to modify your foods over time

• Fluid: to help aid fiber in the work it has to do, consume at least 64 ounces of water each day

• Make sure you examine the ingredient list: compare your ‘usual’ with the item you are swapping for and ensure the ‘swap’ is advertising correctly and in fact has a substantial amount of fiber

• Look for snack food like crackers, granola bars, and cereals that have quinoa, amaranth, buckwheat, brown rice, or teff

• Try a meatless meal once a week-using beans, chickpeas, and/or lentils instead

• Add ground flax, hemp, or chia seeds to your salads, smoothies, yogurt, and/or cereals (including oatmeal!)

• Try snacking on nuts and seeds as an alternative to less nutrient dense snacks (watch the serving size-these pack an energy punch)

• Pick fruit over juices, juices do not have fiber and are more apt to promote high blood glucose surges

• If you are struggling to get your fiber intake higher, you can consider a fiber supplement

• Get curious: be open to trying fiber sources you never thought you liked, have fun and find sources you enjoy. If you do not like it, it will not be fun or easy to modify your fiber intake!

Simple Steps to Increase Fiber (Without Overhauling Your Diet!)

1. Start Small: If your current fiber intake is low, increase it gradually to prevent digestive discomfort.

2. Make Smart Swaps: Instead of white rice, choose long grain rice or quinoa. Instead of white bread, opt for whole grain. (See swap chart below!)

3. Power Up Your Breakfast: Add chia or flaxseeds to yogurt, oatmeal, or smoothies.

4. Snack Smarter: Choose nuts, seeds, and whole fruits instead of processed snacks.

5. Hydrate! Fiber needs water to do its job properly—aim for at least 64 oz of water per day.

6. Go Meatless Once a Week: Try a fiber-rich plant-based meal using beans, lentils, or chickpeas.

7. Choose Whole Over Processed: Whole fruits instead of juice, whole potatoes instead of fries.

8. Read Labels: Look for high-fiber options in crackers, cereals, and granola bars (aim for 3g+ per serving).

9. Try a Fiber Booster: Add psyllium husk, ground flax, or chia seeds to meals.

10. Be Adventurous: Experiment with fiber-rich foods you haven’t tried before—quinoa, amaranth, or teff!

Easy Fiber Swaps

Instead of This         Swap for This                Fiber Boost!

White Rice                Brown Rice / Quinoa       +3-5g per serving

White Bread             Whole Grain Bread        +2-4g per slice

Regular Pasta          Chickpea Pasta               +4-6g per serving

Potato Chips            Nuts & Seeds                   +3-5g per serving

Crackers                   Whole Grain Cracker      +3-4g per serving

Cereal                      Oatmeal or Bran Cereal   +5-8g per serving

Fruit Juice                Whole Fruit                        +2-5g per serving

Why Fiber is a Menopause Superfood

• Regulates Blood Sugar: Helps manage insulin resistance common in menopause.

• Supports Gut Health: Fuels good bacteria, reducing inflammation.

• Reduces Risk of Heart Disease: Lowers cholesterol and blood pressure.

• Aids Digestion: Keeps you regular and prevents bloating.

• May Reduce Depression Risk: Research suggests women with 21g+ fiber daily are less likely to experience depression in pre and perimenopause.

• Supports Longevity: Fiber intake is linked to a longer, healthier life.