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!

Click to Jump Ahead:

• What is Fiber?
• Simple Steps to Increase Fiber (Without Overhauling Your Diet!)
• Easy Fiber Swaps
• High-Fiber Power Foods to Add to Your Grocery List
• Why Fiber is a Menopause Superfood

• 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 contain both types, making them especially beneficial.

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!

Read Next: A Healthy Microbiome: Diverse, Abundant, and Thriving

Easy Fiber Swaps

High-Fiber Power Foods to Add to Your Grocery List

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.

Take Action Today!

1. Assess Your Fiber Intake: Are you hitting 25g daily?
2. Make One Easy Swap Today (see swap chart above!)
3. Drink More Water to help fiber do its job.
4. Try a New High-Fiber Food this week.

By making small, intentional changes, you’ll feel more energized, supported, and healthier throughout menopause and beyond. Start today!

Empower Your Menopause Journey!

Sources:

1. 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/