Do we really need fibre?
As women transition into menopause, they experience many body changes; hormones fluctuating, unwanted weight gain, cognitive dysfunction, anxiety, sleep disturbance, hot flashes etc. These changes occur due to the drop in sex hormones oestrogen, progesterone and testosterone. Some women embrace this stage of the lifecycle as a new beginning however others can find this stage challenging and often debilitating.
Habits of a lifetime may need to be tweaked
Healthy lifestyle habits such as nutrition, movement and sleep can really make a positive difference in a woman’s menopause transition. Dietary intake in particular can alleviate common symptoms such as hot flashes, mood disorders, sleep disturbances and lethargy.
One important element of dietary intake that can make a significant difference in the menopause transition is the consumption of fibre. What is fibre? Dietary fibre is a plant-based carbohydrate that is resistant to digestion and absorption in the small intestine, unlike other carbohydrates. It is broken down by bacteria in the large intestine and used to bulk up stools making it easier for waste to pass through the digestive tract.
Where does fibre come from?
Types of fibre to include in your daily meals include oats, whole grain foods, beans, lentils, pulses, vegetables, and fruits. Variety of fibres is important as the different types of fibre feed your gut microbes and increase their diversity which is the key to optimal health. For example, you could have oats, berries and nuts for breakfast, chickpea and sweet potato salad for lunch and whole grain pasta with frozen peas for dinner. That is eight different types of fibre in a day.
The Golden Rule
The golden rule is to try and have 30 different types of plant-based foods per week. There are so many health benefits to eating more fibre, particularly during the menopause transition. Weight management – foods rich in fibre are super dense and filling. This provides the feeling of satiety or satisfaction after a meal which means you will be less likely to overeat or snack. This can certainly help manage your weight during this phase of the life cycle.
Constipation is very common during perimenopause
Prevent constipation and symptoms of irritable bowel syndrome – constipation and bloating can increase during the menopause transition therefore increasing your fibre intake can ensure the smooth functioning of your digestive tract.
Look after your heart
Lower the risk of heart disease by reducing blood cholesterol and blood pressure – certain types of fibre such as oats, rye and barley contain beta-glucan which is known for its ability to reduce cholesterol levels and promote heart health Improve sleep – eating a diverse fibre-rich diet can help promote the production of serotonin in the gut. Serotonin is a neurotransmitter responsible for making melatonin which helps you fall asleep, improves mood and lowers the risk of mood disorders such as anxiety – Similar to improving sleep, the production of serotonin in the gut can improve the communication along the gut-brain axis lowering the risk of mood-related disorders.
Six tips to add more fibre to your meals are:
Swap white foods for whole grains e.g. whole grain rice, pasta, breads.
Swap meat for beans, pulses or lentils at least one meal per day e.g. chickpeas, black beans, puy lentils.
Add grains or beans together e.g. rice and beans, quinoa and rice.
Eat the skin of some fruits and vegetables.
Sprinkle mixed seeds on salads and oats Include unsalted mixed nuts as a snack.
