The Power of Fibre: Why It Matters in Peri and Post Menopause
As women move through perimenopause and into post‑menopause, hormonal changes influence digestion, metabolism, cholesterol, and overall health. One of the simplest, most effective nutrition strategies to support these shifts is increasing dietary fibre.
Fibre isn’t glamorous, but the evidence is clear: it plays a major role in supporting health.
What is Fibre and How Much Do Women Need?
Dietary fibre is the part of plant foods that your body cannot fully digest or absorb.
Unlike sugars and starches, fibre passes through the stomach, small intestine, and colon largely intact. Because of this, it plays unique roles in digestion, metabolic health, and gut function. There are two types of fibre, soluble and insoluble.
Soluble Fibre:
- Slows digestion.
- Helps regulate blood sugar.
- Lowers LDL cholesterol.
- Can help thicken stool in diarrhea.
Common sources: oats, barley, lentils, beans, avocado, Brussel sprouts, apples, pears, oranges, sweet potato, eggplant, chia seeds, flaxseed, apples, citrus fruits, psyllium husk and/or fibre supplements.
Insoluble fibre:
- Adds bulk to stool and supports regularity.
- Speeds intestinal transit.
Common sources: leafy greens, whole wheat products, brown rice, nuts, seeds, vegetable skins
Most women in perimenopause and beyond should aim for 25+grams of fibre per day, although this could vary depending on any health conditions you may have. When increasing fibre, it’s best to do so gradually and ensure adequate fluid intake to minimize digestive discomfort. A balanced intake of soluble and insoluble fibre supports healthy digestion, stable energy levels, a diverse gut microbiome, and better appetite regulation.
Why Fibre Matters During Peri‑ and Post‑Menopause
- Changes to digestion
Shifts in estrogen levels, sleep, stress, and lifestyle, can cause changes in gut motility and in the gut microbiome. This can lead to changes to our regular bowel habits, including an increase in constipation.
Focusing on fibre can help maintain digestive comfort and support regular bowel movements. Along with supporting gut transit time, fibre feeds the bacteria in our gut (prebiotic) to support the gut microbiome.
- Risk of cardiovascular disease increases after menopause
After menopause, changes in estrogen levels are associated with a higher risk of cardiovascular disease, including elevated cholesterol.
Soluble fibre helps reduce LDL cholesterol by binding with cholesterol and fat in the in the digestive tract and excreting it in your stool. A meta‑analysis published in the American Journal of Clinical Nutrition found that soluble fibre can significantly lower LDL cholesterol levels.
- Regulating blood sugar
Regulating our blood sugar is an important part of healthy aging. Soluble fibre slows glucose absorption in your blood, helping stabilize blood sugar levels and reducing energy crashes.
- Fibre supports healthy weight management
Midlife weight changes are common and can be frustrating. Fibre has been shown to help maintain body weight by increasing fullness and satiety along with supporting more stable energy levels throughout the day.
Easy Ways to Add More Fibre to Your Day
- Start with breakfast
- Try Oatmeal with Greek yogurt, pear, and chia seeds or Smoothies with flaxseed, spinach, and frozen fruit.
- Choose whole grains most often
- Choose breads, bagels, pitas, cereals, and wraps that are high in fibre (meeting 15% or more of your % daily value for fibre on the nutrition facts panel).
- Make half your plate fruits and/or veggies at each meal
- Add fibre boosters to meals
- 1–2 tablespoons of chia, flax, or hemp seeds.
- Beans or lentils added to soups, salads, or pastas.
- Add nuts & seeds to meals and snacks.
- Lean on legumes
- Beans, lentils, and chickpeas are packed with fibre and are easy on the wallet.
- Use hummus on whole grain breads, naan, or roti as a snack.
Start small, build gradually, and focus on consistency. If you’d like personalized guidance, our Registered Dietitian at Coastal Sports & Wellness, Mikaela Henderson, RD, IOC Dipl. Sports Nutr., is here to help you increase your fibre intake in a way that works for your health and lifestyle.
