Fiber after menopause matters more
When we think about fiber, we often think about digestion and avoiding constipation.
Those are important benefits, but fiber is doing much more behind the scenes—and as women move through menopause and beyond, those benefits become increasingly important.
One of the biggest reasons is the gut microbiome.
Your gut is home to trillions of bacteria that interact with your food, metabolism, immune system and hormones.
Research suggests that the hormonal changes of menopause can influence the gut microbiome and gut function.
The exact changes vary from woman to woman, and researchers are still trying to determine which changes are meaningful. (Nature)
This is where fiber comes in.
Fiber feeds your gut bacteria.
Certain fibers are fermented by gut bacteria, producing compounds called short-chain fatty acids, which can influence the gut lining, inflammation and metabolic health.
In other words, when you eat fiber, you aren’t just filling your belly…you’re feeding your gut microbes, too.
There is another fascinating connection between fiber, the gut and estrogen.
Your gut contains a collection of bacteria and bacterial genes sometimes referred to as the estrobolome. These bacterial enzymes regulate the reactivation and recirculation of estrogens within the body. Estrogen is processed by the liver and sent into the digestive tract. Some gut bacteria can modify estrogen metabolites, allowing some of them to be reabsorbed. (MDPI)
Fiber may influence this process by affecting the gut environment and the way estrogen metabolites are excreted.
That does not mean eating more fiber will simply “lower estrogen” or that fiber prevents hormone-related diseases. The relationship is much more complicated than that, and researchers are still working out exactly how diet, the microbiome and estrogen interact.
What we do know is that a fiber-rich diet supports several areas of health that become particularly important after menopause—including cardiovascular health, metabolic health, digestive health and a healthy gut microbiome.
Where can you get more fiber?
Think plants.
- Berries, apples, pears and other fruits
- Vegetables, especially leafy greens and cruciferous vegetables
- Beans and lentils
- Oats and other whole grains
- Nuts and seeds
- Chia and ground flaxseed
Rather than suddenly adding a huge amount of fiber to your diet, increase it gradually and drink enough water.
And here’s an easy place to start:
At your next meal, right after you look at your plate and ask, “Where’s the protein?” ask “Where’s the fiber?”
