*Content reviewed by HotPause Health Nutrition Expert and Registered Dietitian Val Schonberg, MS, RD

Fabulous Fiber

Fiber is an essential component of a healthy diet, known for its benefits to digestive health, blood sugar regulation, and cholesterol management. During menopause, incorporating adequate fiber into the diet can also play a key role in managing symptoms and promoting overall well-being. Nutrition expert and Registered Dietitian, Val Schonberg explains how high-fiber foods can help with weight management, improve cardiovascular health, and potentially alleviate some menopausal symptoms such as hot flashes.

What Is Fiber and How Does It Work

Dietary fiber includes parts of plant foods your body can’t digest or absorb. Unlike fats or proteins, fiber does not break down as it passes through your body. It travels mostly unchanged through your stomach, small intestine, and colon, and is then expelled from your body.

Fiber comes in two varieties, both beneficial to health:

• Soluble fiber which dissolves in water to form a gel-like material that can help lower blood cholesterol and glucose levels. Soluble fiber is found in fruits (apples, bananas, pears, oranges), legumes (beans, peas, lentils) and oats, oat bran and barley.
• Insoluble fiber which helps food move through your digestive system, promoting regularity and helping prevent constipation. Insoluble fiber is found in foods like whole grains, fruit, vegetables, nuts, and seeds.

Potential Benefits of Fiber for Menopause

• Weight Management: High-fiber foods are more filling and are nutrient-dense which can increase the feeling of fullness and satiety, which can ultimately help maintain a healthy body weight.
• Heart Health: The cardiovascular benefits of fiber, including lowering blood pressure and improving cholesterol levels, are particularly important during menopause when the risk of heart disease increases. [1]
• Digestive Health: Fiber helps maintain bowel health and regularity, reducing the risk of constipation, which can be a concern due to hormonal changes during menopause. [2]
• Blood Sugar Control: A high-fiber diet can improve blood sugar levels, reducing the risk of developing type 2 diabetes, a concern for some women during menopause. [3]

Fiber Intake Recommendations In Menopause

The Academy of Nutrition and Dietetics recommends women consume 25 grams of fiber each day. This can be achieved by incorporating a variety of fiber-rich foods into the diet, including fruits, vegetables, whole grains, legumes, nuts, and seeds. Gradually increasing fiber intake and drinking plenty of water can help prevent potential digestive discomfort.

Foods to Help Hit Your Fiber Goals:

• Raspberries – 1 cup (8 grams of fiber)
• Chia seeds – 2 tablespoons (10 grams of fiber)
• Lentils (cooked) – 1/2 cup (8 grams of fiber)
• Almonds – 1/4 cup (about 23 almonds) (4 grams of fiber)
• Broccoli (cooked) – 1 cup (5 grams of fiber)
• Avocado – 1 medium-sized (about 12 grams of fiber)
• Black beans (cooked) – 1/2 cup (7.5 grams of fiber)
• Pear – 1 medium-sized with skin (5.5 grams of fiber)
• Oatmeal – 1 cup cooked (4 grams of fiber)
• Brussels sprouts (cooked) – 1 cup (4 grams of fiber)

Conclusion

Fiber plays a crucial role in supporting health and managing symptoms during menopause. By aiding in weight management, supporting cardiovascular health, promoting digestive regularity, and stabilizing blood sugar levels, a high-fiber diet can contribute significantly to the well-being of menopausal women. Emphasizing a variety of fiber-rich foods within the diet can help meet nutritional needs and improve quality of life during this transition period. As with any dietary changes, it’s advisable to consult with a healthcare provider or a dietitian to tailor dietary fiber intake to individual health needs and goals.

References:

1. Fatemeh Ramezani, Farzad Pourghazi, Maysa Eslami, Maryam Gholami, Nami Mohammadian Khonsari, Hanieh-Sadat Ejtahed, Bagher Larijani, Mostafa Qorbani, Dietary fiber intake and all-cause and cause-specific mortality: An updated systematic review and meta-analysis of prospective cohort studies, Clinical Nutrition, Volume 43, Issue 1, 2024, Pages 65-83, ISSN 0261-5614, https://doi.org/10.1016/j.clnu.2023.11.005.
2. Fu J, Zheng Y, Gao Y, Xu W. Dietary Fiber Intake and Gut Microbiota in Human Health. Microorganisms. 2022 Dec 18;10(12):2507. doi: 10.3390/microorganisms10122507. PMID: 36557760; PMCID: PMC9787832.
3. Marc P. McRae, Dietary Fiber Intake and Type 2 Diabetes Mellitus: An Umbrella Review of Meta-analyses, Journal of Chiropractic Medicine, Volume 17, Issue 1, 2018, Pages 44-53, ISSN 1556-3707.