Midlife Health: Annie Gaudreault
Fiber for menopause–it’s a thing.
Menopause brings plenty of changes—some expected (hello, hot flashes!) and some that take you by surprise (why does my favorite pair of jeans feel tighter overnight?). But here’s the good news: you’ve got a secret weapon to help you feel amazing during this transition—fiber!
Yep, fiber isn’t just about keeping things moving (though, let’s be honest, that’s a big perk). It’s also your best friend when it comes to balancing hormones, keeping your energy steady, managing weight, and even boosting your mood. So, let’s dive into why fiber deserves a prime spot on your plate.
“A happy gut means better hormone regulation, and fiber is like fuel for the beneficial bacteria in your digestive system.”
6 Reasons Fiber Is A Midlife Woman’s Best Friend:
1. Fiber Helps Keep Hormones Happy:
Menopause is basically a hormonal rollercoaster, and fiber helps smooth the ride. How? It helps flush out excess estrogen that your body doesn’t need anymore, reducing bloating, mood swings, and even some hot flashes. Plus, a happy gut means better hormone regulation, and fiber is like fuel for the beneficial bacteria in your digestive system.
2. Say Goodbye to Sluggish Digestion:
Ever feel like your digestion has suddenly slowed to a crawl? You’re not imagining it—menopause can cause constipation, bloating, and overall sluggish digestion. Enter insoluble fiber, found in foods like whole grains, nuts, and veggies. It helps keep things moving smoothly so you feel lighter and more comfortable.
3. No More Sugar Crashes (or Cravings):
Mid-afternoon energy crashes are no joke, and they often lead straight to the snack drawer. Fiber helps slow down the absorption of sugar, keeping your blood sugar levels stable and preventing those “I need chocolate NOW” moments. Bonus: it also helps lower your risk of developing insulin resistance, which becomes more common after menopause.
4. Your Heart Loves Fiber, Too:
With estrogen levels dropping, heart health becomes even more important. But don’t worry—fiber’s got your back. Soluble fiber (think oats, beans, and flaxseeds) helps lower “bad” cholesterol and supports a happy, healthy heart. So, adding fiber to your meals is basically an act of self-love for your future self. And remember, women’s no.1 mortality cause is heart disease so this is a big one.
5. Helps You Stay Satisfied & Manage Weight Naturally:
Menopause weight gain is real, but instead of extreme diets, let fiber do the work for you. High-fiber foods take longer to digest, meaning you stay full longer and naturally eat less—without feeling deprived. Instead of counting calories, just add more fiber and let it do its thing!
6. Fiber Is a Secret Anti-Inflammatory Superhero:
Inflammation is linked to everything from joint pain to brain fog, and fiber plays a major role in keeping it in check. When you eat fiber-rich foods, your gut bacteria produce anti-inflammatory compounds that help protect your body from the inside out. Think of fiber as your internal peacekeeper!
“Think of fiber as your internal peacekeeper!”
Easy Ways To Get More Fiber (Without Feeling Like You’re Eating Cardboard):
If the word “fiber” makes you think of dry bran flakes and cardboard, don’t worry—there are plenty of delicious ways to up your intake!
- Start your day with fiber-packed oats, chia seeds, or a smoothie loaded with berries.
- Throw extra veggies into everything—soups, stir-fries, omelets, even pasta sauce!
- Swap white rice for quinoa, farro, or brown rice for a fiber boost.
- Snack smart with almonds, hummus and veggies, or an apple with nut butter.
- Sprinkle flaxseeds or chia seeds onto yogurt, salads, or soups.
The Bottom Line On Fiber For Menopause:
Menopause doesn’t have to feel like a battle with your body. By making fiber a priority, you’ll balance hormones, boost digestion, support heart health, and keep your energy high—all without crazy dieting or complicated meal plans. So, consider fiber your new best friend, and let it help you thrive through menopause and beyond!
Did you enjoy this article? Become a Kuel Life Member today to support our Community. Sign-up for our Sunday newsletter and get your expert content delivered straight to your inbox.
About the Author:
As a nutritionist and women’s health coach, Annie founded VEEV Health & Wellness to support the needs of smart and successful women at midlife, giving them the confidence to do what they want to do, with the energy that they need. An endurance athlete with 12 marathons and 3 Ironman® triathlons under her belt, Annie lives what she preaches.
A prior 25+ year career as a brand consultant working with executives of Fortune 500 companies gave her a solid background to serve the wellness needs of those living busy lives.
She is a regular speaker to the media, corporations and lifestyle organizations on various topics of health.
