If you’re looking to stay healthy during menopause, increasing fibre diet should be a priority. 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. Increasing fibre diet to the recommended 30 grams per day is essential, yet most women, on average, are barely meeting half of that. Without adequate fibre, we face an increased risk of colon cancer, Type-2 diabetes, and cardiovascular diseases.
As oestrogen drops during menopause, gut efficiency is compromised, and the digestive process begins to slow down. Increasing fibre diet can help address common issues like “constipation” and all the related health challenges that arise from a sluggish digestive system.
Why You Should Prioritise Increasing Fibre Diet During Menopause
Why is Fibre Crucial for Women's Health?
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Heart Health: Increasing fibre intake is linked to reduced risk factors for heart disease, including lowering cholesterol levels and regulating blood pressure. Prioritising fibre in your diet can directly support your cardiovascular health.
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Digestive Health: Fibre is essential for maintaining regular bowel movements and preventing constipation, a common issue during menopause. Fibre feeds your gut microbiome, helping to reduce fat gain and insulin resistance, which can be heightened during menopause.
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Weight Management: High-fibre foods help you feel full and satisfied, which can aid in weight management by controlling appetite and promoting healthy eating habits. This is especially important for women during menopause, when metabolism changes can lead to weight gain.
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Relief from Hot Flushes: Some studies suggest that fibre helps regulate blood sugar, which can reduce the frequency and intensity of hot flushes. Increasing fibre diet may be a practical step toward managing these disruptive symptoms.
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 to Increase Fibre in Your Diet During Menopause
To achieve the recommended 30 grams of fibre per day, try incorporating these fibre-rich foods into your diet:
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Load Up on Fruits and Vegetables
Aim to include a variety of colourful fruits and vegetables in every meal. Not only are they rich in fibre, but they also provide essential vitamins and antioxidants. Fruits such as raspberries, apples, and pears and vegetables like broccoli, carrots, and Brussels sprouts can help with increasing fibre diet naturally. -
Choose Whole Grains
Opt for whole-grain varieties of bread, pasta, rice, and cereals instead of refined grains. Whole grains like oats, brown rice, and quinoa are excellent sources for increasing fibre intake while providing additional nutrients. -
Add Legumes and Beans
Incorporate foods like lentils, chickpeas, black beans, and kidney beans into soups, salads, or main dishes. These are not only high in fibre but also provide protein, making them an essential part of an increasing fibre diet. -
Snack on Nuts and Seeds
Almonds, chia seeds, and flaxseeds are fantastic sources of fibre and healthy fats. These are easy to sprinkle onto salads, smoothies, or yogurt to support increasing fibre intake. -
Stay Hydrated
When increasing fibre diet, it’s crucial to drink plenty of water. This helps fibre work efficiently in your digestive system and prevents constipation.
How Much Fibre Do You Need Per Day?
The recommended daily intake for fibre during menopause is about 30 grams. Here’s a look at how you can reach that goal:
- 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
By increasing fibre diet during menopause, you’re not only addressing immediate symptoms like constipation but also setting the stage for a healthier future, reducing risks of chronic diseases and improving your overall quality of life.
Final Thoughts on Increasing Fibre Diet During Menopause
Incorporating more fibre into your diet during menopause is about more than just managing symptoms—it’s about supporting your body for the long term. By increasing fibre intake, you can reduce the risk of health issues such as cardiovascular disease, Type-2 diabetes, and digestive problems, all of which can become more prevalent 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
