Why Fiber is a Game Changer for Women in Midlife
Updated: Sep 22
By TRACEY PONTARELLI, WELLNESS & MINDSET COACH
While counting macros—carbs, protein, and fat—is important, there’s an unsung hero of nutrition that’s quietly doing wonders for our health: fiber.
Not only does fiber help regulate digestion and optimize gut health, it also plays a powerful part in managing weight, reducing cholesterol, and even balancing hormones—all crucial benefits for us, especially in midlife. So let’s run through everything I have dug up on what you need to know about fiber and some of my favorite recommendations. Reminder! I’m a wellness coach and health fanatic, but not a doctor, and this blog is not meant to diagnose, treat, or provide specific medical advice. Chat with your medical provider about anything you find useful here.
How Much Fiber Do You Really Need?
How much fiber should you be aiming for each day? The American Heart Association recommends:
25-30 grams per day for women
38 grams per day for men
Only 7% Americans (5% of men and 9% of women) are only getting enough fiber, negatively impacting every aspect of our health.
Soluble vs. Insoluble: What’s the Difference?
I don’t want you to overthink this, but there is a difference between soluble and insoluble fiber and you want to get both because each has benefits. There’s no official guidelines, but general recommendations is to aim for a 2:1 ratio of insoluble to soluble fiber. Again, don’t sweat it, just. get. more. fiber.
Soluble Fiber: The Versatile All-Rounder
Soluble fiber dissolves in water, forming a gel-like substance in your gut. Found in foods like oats, barley, nuts, seeds, beans, lentils, peas, apples, and citrus fruits, soluble fiber offers several health benefits:
Heart Health: Soluble fiber can help lower cholesterol by binding to it in your digestive system and removing it from your body. Just 5 to 10 grams of soluble fiber daily can reduce your LDL (“bad”) cholesterol by about 5%.
Blood Sugar Regulation: It slows down the absorption of sugar, helping prevent unhealthy blood sugar spikes. This is especially helpful if you’re dealing with insulin resistance or Type 2 diabetes, which become more common during menopause.
Gut Health: Soluble fiber acts as a prebiotic, feeding the beneficial bacteria in your gut. A healthy gut microbiome is important to every aspect of your health.
Increases GLP-1: Soluble fiber boosts the release of GLP-1, a hormone that increases feelings of fullness and helps regulate appetite and blood sugar. GLP-1 also improves insulin sensitivity, which can help with weight management—a big win for us during menopause.
Insoluble Fiber: The Digestive System’s Scrub Brush
Insoluble fiber does not dissolve in water, so it remains intact as it moves through your digestive system, scrubbing the walls of your intestines, removing waste, and helping to prevent constipation. You’ll find it in whole grains, nuts, seeds, and the skins of fruits and vegetables. This type of fiber is essential for:
Promoting Regularity: By adding bulk to stool and speeding up its passage through the intestines, insoluble fiber helps keep your digestive system running smoothly—a key concern for many of us as we get older.
Supporting Weight Management: Insoluble fiber adds bulk to meals without extra calories, helps you feel fuller for longer, and makes it easier to control hunger and prevent overeating. Studies have shown that insoluble fiber can help reduce body fat, particularly in the abdominal area.
Lowering the Risk of Diverticular Disease: By keeping things moving in your digestive tract, insoluble fiber reduces the risk of diverticulitis, a condition that tends to appear more as we age.
Fiber, Menopause, and Visceral Fat: The Science
Peri-menopausal and menopausal friends, pay attention. Estrogen loss during menopause affects metabolism, body composition, and where your body stores fat. A diet rich in fiber can significantly help manage some of these changes.
Managing Weight Gain: Research shows that higher fiber intake is associated with less weight gain and a lower risk of developing central obesity during menopause. Fiber helps you feel fuller longer, keeps blood sugar levels stable, and may naturally reduce calorie intake, helping you fight the midlife spread.
Reducing Hot Flashes and Night Sweats: Some studies suggest that a fiber-rich diet, particularly from fruits and vegetables, may help lessen the frequency and severity of hot flashes and night sweats. This could be because fiber helps stabilize blood sugar levels, which can impact how severe these symptoms feel.
Visceral Fat Reduction: Visceral fat is the deep belly fat that wraps around your internal organs. Unlike the fat you can pinch, this fat is metabolically active and linked to higher risks of heart disease, Type 2 diabetes, and certain cancers. Research shows that after menopause, women can experience an increase in visceral fat of about 10-20% over several years. Every 10-gram increase in soluble fiber intake can result in a 3.7% reduction in visceral fat over five years. Soluble fiber may reduce this fat by improving insulin sensitivity and helping regulate the hormones involved in fat storage.
Appetite Control: While soluble fiber is more directly linked to reducing visceral fat, insoluble fiber promotes satiety and keeps you from overeating. It also supports regular bowel movements and overall gut health, indirectly helping keep visceral fat at bay.
Great Sources of Fiber
Here’s a quick guide to some high-fiber foods to help you reach your daily target:
Chia Seeds: 1 oz (28 grams) = 10 grams of fiber
Lentils: 1 cup cooked = 15.6 grams of fiber
Black Beans: 1 cup cooked = 15 grams of fiber
Avocado: 1 medium = 10 grams of fiber
Raspberries: 1 cup = 8 grams of fiber
Pears: 1 medium = 5.5 grams of fiber
Strawberries: 1 cup = 3 grams of fiber
Blueberries: 1 cup = 3.6 grams of fiber
Oats: 1 cup cooked = 4 grams of fiber
Broccoli: 1 cup cooked = 5 grams of fiber
Quinoa: 1 cup cooked = 5 grams of fiber
Almonds: 1 oz (28 grams) = 3.5 grams of fiber
Fiber Supplements: A Helpful Boost
If you’re struggling to meet your fiber goals through food alone, supplements can be a great option. Here are some popular choices:
Psyllium Husk: Found in products like Metamucil, this is a great source of soluble fiber that helps with cholesterol management and regularity. I have a bowl of Metamucil capsules on my counter, and I take a handful with each meal. I also love Grape Nuts, which I add to my yogurt parfait in the morning.
Inulin: A type of soluble fiber in many prebiotic supplements, inulin promotes the growth of beneficial gut bacteria.
Methylcellulose: Found in products like Citrucel, it’s a non-fermentable fiber that is less likely to cause gas or bloating.
Wheat Dextrin: Found in Benefiber, wheat dextrin dissolves completely in water and is flavorless, making it easy to add to drinks or foods.
Easy Ways to Get More Fiber
Start Your Day with Fiber: Choose whole grains like oatmeal or high-fiber cereals for breakfast. Add fruits such as apples (with skins), berries (raspberries are the winner), or oranges for an extra boost.
Snack Smart: Opt for fiber-rich snacks like nuts, seeds, or raw veggies with hummus. Ultimate health hack: cut up veggies and have them at eye level in your fridge to use for dipping.
Incorporate Legumes and Whole Grains: Add beans, lentils, chickpeas, quinoa, barley, or brown rice to your meals. Make a bean salad once a week to have in the fridge.
Eat More Fruits and Vegetables: Aim for at least five servings of fruits and vegetables daily – and remember a ton of the most beneficial fiber is in the skin!
Stay Hydrated: If you’re increasing your fiber intake, make sure to drink plenty of water to keep things moving smoothly.
Timing Fiber Intake: Is There an Optimal Time?
While there isn’t a definitive “best” time of day to eat fiber, some research and expert opinions suggest:
Morning Fiber for Blood Sugar Control: Eating fiber-rich foods in the morning can help regulate blood sugar levels throughout the day. Soluble fiber, in particular, slows sugar absorption, preventing spikes and crashes.
Evening Fiber for Satiety and Digestion: Including fiber in your evening meal can help you feel fuller longer and support digestion overnight. This may reduce late-night snacking and promote better sleep.
Spread It Out: Distribute fiber intake throughout the day. This steady approach supports consistent digestion, stable blood sugar levels, and helps you meet your daily fiber goals without overwhelming your system.
Final thoughts: Fiber is more than just a digestive aid; it’s a game changer for our health, especially during menopause. Whether you’re looking to manage weight, reduce visceral fat, or just feel your best, incorporating both soluble and insoluble fiber into your diet is essential. And the best part? With so many delicious options, getting enough fiber can be simple and enjoyable.
