We all know that fiber is important to promote regularity, but how much should you consume and how do you know if you’re getting enough (other than the obvious!)? Read on to find out more, including 5 easy ways on how to incorporate more fiber into your diet.*
What is fiber?
Fiber is a complex carbohydrate that comes from plants. Plants contain both soluble and insoluble fiber, both of which we need in our diet to support healthy digestion:
Soluble fiber—such as ground flax, oats, vegetables, beans and legumes, chia seeds and psyllium husk— is viscous and dissolves in water; it softens the stool and feeds the beneficial bacteria in your gut.
Insoluble fiber—such as oat bran and rice bran—is indigestible, doesn’t dissolve in water and provides bulk to your stool to help with regular bowel movements.
Why is fiber good for you?
Dietary fiber helps:
soften and provide bulk to your stool to help with transit
balance blood sugar levels by slowing down the release of glucose into the bloodstream
with satiety (i.e., feeling full for longer)
feed the beneficial gut bacteria
lower cholesterol levels
How do I know if I’m not getting enough fiber in my diet?
Constipation is a common menopausal complaint and is characterized by straining to have a bowel movement; having less than 1 bowel movement/day; stool that has the consistency of small pebbles or is hard and dry (it should be smooth and soft); and not feeling as though you’ve fully evacuated.
What foods are high in fiber?
Foods high in fiber include oats, raspberries, pears, broccoli, avocado, barley, quinoa, beans and legumes including lentils and split peas, and nuts and seeds.
Why is fiber important during menopause?
For your heart health:
Estrogen helps the liver regulate cholesterol levels. As estrogen levels decline during menopause, it can raise LDL cholesterol (the “bad” cholesterol) levels, which raises the risk of heart disease and stroke. To keep your cholesterol levels in check, try eating more soluble fiber (e.g., oats). Fiber binds to excess cholesterol, so that it is excreted in the stool and doesn’t get re-absorbed into the bloodstream.
For maintaining a healthy weight:
If you are struggling with weight gain during menopause, incorporating more fiber into your diet may help. Estrogen plays a role in insulin regulation and as estrogen levels decline during menopause, we become more insulin resistant; this means that it’s harder for insulin to do its job of delivering glucose to your cells, leading to excess glucose in the bloodstream, which eventually gets stored as fat. So, it’s especially important during menopause that we eat foods that are whole, unprocessed, and high in fiber to help with blood sugar balance.
For your hormones:
Specific bacteria in the gut are responsible for metabolizing and helping to maintain stable estrogen levels in the body. Eating a fiber-rich diet (as well as eating probiotic-rich foods, minimizing ultra-processed foods, etc.) helps support a healthy and diverse gut microbiome, which may, in turn, help alleviate menopausal symptoms such as night sweats/hot flushes, weight gain, and mood swings.
Diversity is key!
Eating a variety of plants helps stimulate the growth of different strains of beneficial bacteria in your gut. Try to aim for 30 different plants per week, including whole grains, fruits, vegetables, nuts and seeds, beans and pulses, and herbs and spices (including tea and coffee!). Opt for whole plants that are minimally processed, and focus on what you’re adding in, not cutting out.
Go easy!
When introducing more fiber into your diet, do so gradually to help limit bloating and gas.
How to get more fiber into your diet:
Sadly, most of us fall short of the 30 grams of fiber we should be eating per day (most of us get about half that). What does 30 grams of fiber look like?
½ cup of oats=4 grams
1 cup of cooked quinoa=5 grams
pear with skin=5.5 grams
½ cup of lentils=8 grams
½ cup raspberries=4 grams
½ cooked broccoli=2.5 grams
1 Tbsp chia seeds=4 grams
5 easy ways to eat more fiber:
Eat the rainbow! Try incorporating a variety of vegetables and fruits into your diet; for example, if you’re making a tomato sauce, try blending carrots, peppers, celery and mushrooms into the sauce. If you’re having a salad, throw in some sliced red cabbage and radishes for color and crunch.
Experiment with different whole grains and beans/legumes. Swap out your white pasta or bread for a whole grain option (“whole” should be listed first in the ingredients; e.g., whole oats, whole rye). Swap out your white pasta for a chickpea or red lentil pasta for a boost of fiber, protein, vitamins and minerals. When making your morning oatmeal, try switching out some of the oats for spelt or quinoa flakes for variety.
Look for cereals high in fiber (min. 5gr/serving)
Eat more beans. Try making your own hummus or swapping cooked lentils for ½ the ground turkey in a spaghetti sauce. 1 cup of lentils provides 16 grams of fiber, that’s over half your daily suggested amount!
Add 2 Tbsp freshly ground flaxseed to your smoothie or morning granola or oatmeal for a boost of fiber (4 grams), omega-3 fatty acids and phytoestrogens!
If you’re interested in learning practical tips on how to incorporate more fiber into your diet, a nutritionist can help. Feel free to contact me for a complementary introductory call.
*This content is for informational purposes only; it is not intended to diagnose or treat any diseases. Always consult with your primary care physician or licensed healthcare provider for all diagnosis and treatment of any diseases or conditions, for medications or medical advice as well as before changing your health care regimen.
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