The F Word You Really Need to Know in Perimenopause

(... it’s Fiber! And Most of us Aren’t Eating Enough)

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Protein is the sexy macro of the moment  — and for good reason. It’s essential for building muscle in perimenopause when declining estrogen levels can lead to loss of mass. But allow me to make the case for why fiber should be getting just as much love.

We’re all familiar with the fact that eating fiber (found in fruits, veggies, nuts, whole grains, and beans) can help keep your belly in good working order. But did you know that a fiber-rich diet may also help ease menopause symptoms like hot flashes and mood swings, and can help shore up brain and cardiovascular health long-term?

Fiber Basics

My very favorite salad and smoothie recipes are about 400 worlds away, so stay with me for a quick nutrition lesson. There are two forms of fiber: soluble and insoluble. Soluble fiber is the type of fiber you get from nuts, oats, and fruit such as apples and blueberries. It slows digestion and can help lower cholesterol and blood glucose levels. Insoluble fiber, typically found in whole wheat flour, veggies like cauliflower, and brown rice, is the fiber that keeps you regular. (Add beans to meals for a good source of both types.) Here’s how loading your plate with insoluble and soluble fiber can help improve your health and manage symptoms during perimenopause and menopause. 

• Gut Health: Fiber absorbs water and softens stool, which makes it easier to poop (and prevents hemorrhoids) when digestion naturally slows in perimenopause. Fiber also increases good gut bacteria and promotes a healthy microbiome.

• Heart Health: Decreasing estrogen levels puts menopausal women at a higher risk of developing cardiovascular disease. Studies show that dietary fiber can lower cholesterol and reduce the risk of cardiovascular disease. 

• Blood Sugar Control: Insulin resistance tends to increase during menopause, raising the risk of type 2 diabetes. Fiber slows down the blood sugar release, helping to maintain stable blood glucose levels. 

• Depression: Increased fiber intake benefits gut microbiota, which promotes brain health and may provide some protection against depression.

• Hot flashes: Although the exact mechanism isn’t known, increased fiber intake aids in digestion, which may contribute to overall hormone regulation and reduce the likelihood of hot flashes and night sweats.

• Weight Management: Fiber-rich foods are nutrient-dense, filling, and typically lower in calories. Soluble fiber has also been shown to help reduce belly fat.

So How Much Fiber Do You Need?  

If you’re tracking your macros, women in their 40s should aim for 25-35 grams of fiber per day. I take a more holistic approach and ensure I get my fill of fiber by avoiding processed foods (which are notoriously low in fiber), and instead plan my meals around fiber-rich fruits, veggies, and whole grains. 

Fiber-Rich Shopping-List

• Fruits: Eat fruits instead of drinking juice. Berries are loaded with fiber, as are apples, and pears when you leave on the skin. Love bananas? A medium one has three grams.

• Vegetables: Green peas, broccoli, brussel sprouts have high levels of fiber. Leafy greens are also a great source. 

• Whole Grains: Look for whole-wheat bread, brown rice, quinoa, and oatmeal.

• Legumes: Beans, lentils, and chickpeas are excellent sources of fiber. They can be added to soups, salads, or used as a base for main dishes.

• Nuts and Seeds: Almonds are a favorite fiber-filled snack. You can also boost fiber by adding chia seeds and hemp hearts to yogurt parfaits and flax seeds to smoothies—bonus points for combining protein and fiber! 

• Fiber Supplements: It’s best to get fiber from meals but a supplement like psyllium husk or methylcellulose powder can be a nice insurance policy. My favorite: Fiberus from a company called Morphus since it’s specifically formulated for peri and menopausal women, and it dissolves completely in water, coffee and tea. 

Actually Filling, Not-Boring Salad Recipes

I do two things to make sure I get enough fiber daily: I have a salad every day for lunch or dinner, and make a smoothie each day when I get home from work. These salads aren’t wimpy piles of romaine and shredded carrots — they’re hearty meals balanced with healthy fats, tons of protein, and fiber-rich veggies. I switch it up a lot so I don’t get bored, and here are some of my favorite sources for salad inspo: 

• Emily Nunn’s substack, The Department of Salad, features fun seasonal recipes + interviews with salad-y guests for even more lunch and dinner ideas. Subscribe to get access to the recipe for my favorite roasted beet salad – it’s well worth it!

• Love and Lemons is the queen of flavorful dressings and easy combos – her Italian Chopped and Greek are bright and tangy, but if those don’t strike your fancy check out her list of 51 Salad Recipes.

• Cookie and Kate’s Southwest Power Bowl and Vegetarian Sushi Bowl are in my regular rotation. I’m a vegetarian, but if you eat meat it’s so easy to add shredded chicken, baked salmon or grilled steak on top.

My Feeling Snacky Smoothie

When I get home from work I’m tired, my blood sugar is a little low, and I want crunchy, salty food (specifically popcorn) while I’m cooking dinner. I’ve found that making a low-sugar, fiber-filled smoothie when I walk in the door helps me boost my macros while staving off a blood sugar crash. My totally customizable recipe: 

• Scoop of protein powder — I use Garden of Life

• Scoop of fiber powder — the Fiberus by Morphus brand

• Tablespoon of whole flax seed

• Tablespoon of chia seeds

• Tablespoon of hemp hearts

• 5 ice cubes and slowly add water to the blender until you get your desired consistency

For added flavor choose between: 

• 1 teaspoon each (or more to taste) of freeze-dried caffeine-free coffee and unsweetened cocoa powder

• Spoonful of peanut butter 

• Small handful of frozen fruit (I added strawberries in the photo above.)

Movement Snack

This week’s movement snack is about rotation and extension to compress and stretch the abdominal cavity and includes twisty dog which is one of my favorite poses. Try it whenever your digestive system needs a little bit of help.

Tell me: Are you counting macros? How are you making sure you’re getting enough protein, fiber, and healthy fats? Any favorite salad or smoothie recipes I should try? I’d love to hear from you in the comments.

Cheers to looking and feeling your best,

Susan

Susan Campbell
Founder & CEO, Phosis