I know “fibre” as a nutrient doesn’t have the star power of protein, but if you are going through menopause, this is something you’ll definitely want to pay attention to.
Menopause marks a significant transition in a woman's life, bringing about changes in the body, including the gut. The recommended amount of fibre is 30 grams/day and yet most women, on average, are barely meeting half of that. Without it, we run the increased risk of colon cancer, Type-2 diabetes and increased cardiovascular diseases.
As oestrogen drops, gut efficiency is compromised and the digestive process begins to slow down. Cue “constipation” and all the health issues that come with it.
Why is Fibre Crucial for Women's Health?
- Heart Health: Increased fibre intake is linked to reduced risk factors for heart disease, including lowering cholesterol levels and regulating blood pressure.
- Digestive Health: Fibre is essential for maintaining regular bowel movements and preventing constipation, a common issue during menopause. Fibre feeds your gut microbiome. Without it, you might experience fat gain and insulin resistance.
- Weight Management: High-fiber foods can contribute to feeling full and satisfied, potentially aiding in weight management by controlling appetite and promoting healthy eating habits.
- Relief of Hot Flushes: there is some research that supports the role that fibre plays in regulating blood sugar. By stabilizing your blood sugar, you can reduce hot flashes.
So here is how you can add fibre to your diet...
How to Add More Fibre to Your Diet
1. Load Up on Fruits and Vegetables
2. Choose Whole Grains
Opt for whole-grain varieties of bread, pasta, rice, and cereals instead of refined grains.
3. Legumes and Beans
Incorporate lentils, chickpeas, black beans, and other legumes into soups, salads, or main dishes for a fibre and protein boost.
4. Nuts and Seeds
Snack on nuts and seeds like almonds, chia seeds, and flaxseeds, which are excellent sources of fibre and healthy fats.
5. Hydration
Drink plenty of water when increasing fibre intake to help with digestion and prevent constipation.
How much Fibre Do You Need Per Day?
The recommended daily intake for fibre per day is 30 grams. So what does 30 grams of fibre per day look like?
- 100 grams of oats = 10 grams of fibre
- 1 avocado = 10 grams of fibre
- 1 cup of raspberries = 8 grams of fibre
- 100 grams of cooked lentils = 10 grams of fibre
- 1 cup of cooked kidney beans = 10 grams of fibre
- 1 cup of cooked chickpeas = 12 grams of fibre
Summary
Incorporating fibre into your diet during menopause is not just about managing immediate symptoms but also about setting the stage for a healthier future. By including fibre-rich foods in your daily meals, you can support your overall health, reduce the risk of certain diseases, and improve your quality of life both during and after menopause.
Want to read more health and lifestyle tips like this? Check out my other guest posts on the Nature's Help blog here.
Written by Tracy Minnoch-Nuku
Tracy Minnoch-Nuku (B.Ph.Ed - Otago, NZ and MBA, Vic, Melb.) is an educated and experienced advocate for women's health and fitness. With over 30 years in the fitness industry, Tracy began her career as a Group Fitness Teacher and Personal Trainer where she transformed bodies and lives through fitness and nutrition. Tracy spent 20 years developing teams and fitness training programs in Asia - live, online and through fitness apps. Tracy’s own experience with menopause was messy. Without any prior warning, her symptoms began to accelerate and negatively impacted on her physical and mental health, work life and relationships. Tracy documents all of her symptoms and experiences in her book “My Menopause Memoir” as well as through her highly acclaimed podcast “Sexy Ageing”.
Learn more about Tracy HERE
