Found abundantly in plant-based foods (like whole grains, vegetables, berries, pears, flax seeds, chia, and more), fiber offers a wealth of benefits that can significantly ease the transition into this new phase of life.

Though it’s most famous for it’s bathroom benefits, fiber has even more to offer. It not only keeps your bowel movements regular, it also supports your body in excreting cholesterol, helps your microbiome flourish, and more. There are two broad categories of fiber, and your body needs both:

• Soluble Fiber: Imagine little sponges. These sponges absorb water in your digestive tract, forming a gel-like substance. This slows down digestion, helping to regulate your blood sugar levels and lower your cholesterol. You can find soluble fiber in foods like oats, beans, apples, and carrots.
• Insoluble Fiber: Now, imagine little delivery people. These couriers add bulk to your stool, making it easier to pass through your digestive system. They also keep things moving smoothly, keeping you from becoming constipated. You can find insoluble fiber in foods like whole grains, nuts, and vegetables.

Fiber is also the source of nourishment for the good bugs living in your microbiome. Soluble fiber in particular serves as the food (or prebiotics) for the microorganisms making up your microbiome (the probiotics). When your gut microbiome is in good health, not only will your digestive health function more smoothly, the positive impact may also be felt in improved cognition and reduced cravings.

One of the main ways perimenopause and menopause impact digestion is by slowing things down. Slower transit time can result in constipation and bloating, as the longer food sits in your digestive tract, the more time it has to sit and ferment. Hormone changes can also alter the balance of bacteria in your microbiome, resulting in further digestive upset and bloat. For some women, hormone fluctuations might send their digestive system into overdrive, leading to looser stools and more frequent bathroom trips.

Perimenopause and menopause might bring their fair share of surprises, but knowing how they can impact your bowel movements can help you navigate this phase with a bit more ease. The game-changer here? You guessed it: fiber.

Beyond aiding in regular bowel movements, fiber plays a pivotal role in mitigating many symptoms and health risks. From managing weight gain and hormone metabolism to regulating blood sugar levels and supporting heart health, the importance of fiber in the diet of menopausal women cannot be overstated. Fiber may also aid in the elimination of excess estrogen from the body, which could help mitigate symptoms associated with hormonal fluctuations during perimenopause and menopause.

Aim to include plants with each meal, shooting for a minimum of 25 grams of fiber per day.

What might a fiber-filled day look like?

• Breakfast: Greek yogurt (0g), 2 TBSP ground flax (6g) with 1/2 cup berries (4g)
• Lunch: 2 cups lentil soup (20 grams) with 1/2 cup cooked spinach (3g) and whole grain crackers (5g)
• Dinner: 1 chicken breast (0g), 1/2 cup brown rice (2g) and 1 cup broccoli (3g).

See how quickly fiber can add up when you’re filling your meals with plants?

Before you fill your plate with fiber-rich foods, though, gather a baseline of your current intake. Add in one fiber rich food each day until you reach your goal. If you move too quickly, your digestive system might react with even more bloat, constipation or diarrhea.

1. Start by establishing your baseline. Use the Nutrition Facts Label, the internet, or a nutrient tracking app to tally up your total daily grams of fiber.
2. Look for plant based foods in your current daily intake (vegetables, fruit, beans, lentils, nuts, seeds, whole grains), as fiber is found in plants alone. How many unique plants do you tend to consume? Begin to get curious about which plant foods you enjoy most; where might it be realistic to include more.
3. Aim to boost your fiber intake by 5 grams daily this week. Next week, challenge yourself to push for another 5 grams until you reach your goal.
4. Choose whole grains. The next time you are picking up pasta, flour or a loaf of bread, read the ingredients. If the first ingredient is not a whole grain, put it back and look for another. Another tip is to choose products marketed as ‘100% whole grain’.
5. Stay hydrated. As you up your fiber intake, be sure you’re also working on your hydration goal as the two go hand in hand to support smooth digestion.

And there you have it. Five simple steps to help you and your body get things moving and so much more.