FIBRE - Are you getting enough?

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

Aim to include a variety of colorful fruits and vegetables in your meals. These are rich in fibre, vitamins, and antioxidants.

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 peri 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.