Did you know that as your hormone levels change during perimenopause and menopause it can change our gut microbiome composition. Estrogen helps to keep the junctions of the gut tight and or close together. As this changes the junctions become larger and more spaced out causing “leaky gut” and this will directly impact the function and overall gut health.
Many women will notice more bloating, constipation and diarrhea during perimenopause. This is one of the reasons fiber becomes more and more important to incorporate into our diets.
Fiber is a carbohydrate that is not digested in the small intestine. There is soluble fiber and Insoluble fiber. Soluble fiber means that it dissolves in water and insoluble means that it does not. Fiber helps us to stabilize blood sugar, lower cholesterol and helps to make us feel full, preventing overeating.
Examples of soluble fiber are fruits, vegetables, chia seeds, flax seeds, steel cut oats, nuts and beans.
Examples of insoluble fiber are: leavy greens, quinoa and brown rice. Insoluble fibers help to move food through our digestive system and reduce constipation.
The benefits of fiber include reducing your risk of colorectal cancer by making short chain fatty acids as the nutrients are processed in our colons. These fatty acids help to reduce the risk of colorectal cancer. It also aids in decreasing cardiovascular disease by lowering LDL cholesterol, which is our stickier cholesterol that increases plaque formation. Fiber rich foods help to stabilize blood sugar decreasing our risk of insulin resistance and type 2 diabetes.
Studies have shown that there is a correlation between hot flashes/night sweats and higher levels of insulin resistance and glucose levels, suggesting that maintaining stable blood glucose levels may also reduce hot flashes and night sweats!
Women in perimenopause and menopause should have a goal of 40 grams of fiber a day. Here are some examples of foods high in fiber:
· 1 Avocado-9 grams
· 1 cup cooked black beans – 17 grams
· 1 cup cooked lentils – 16 grams
· 1 cup cooked garbanzo or pinto beans – 11 grams
· 2 tablespoons chia seeds – 10 grams
· 1 cup guava – 9 grams
· 1 cup collard greens – 8 grams
· 1 cup raspberries – 8 grams
· 1 cup butternuts squash – 7 grams
· 1 cup blackberries – 7 grams
· ¼ cup almonds – 7 grams
· 1 medium-sized pear – 6 grams
· 1 cup oatmeal – 5 grams
1 cup barley – 5 grams
If you are having trouble meeting your daily fiber recommendations, consider supplements like:
PureLean Fiber
OptiFiber Lean
Making small changes by adding more fiber into your diet can make a big impact on your overall gut health, which in turn will improve your overall health!
Comments