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Fibre – Why you need it in menopause

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Did you know that only 7% of the Australian population eat the recommended five serves of vegetables every day?  Fruits and vegetables are our main source of dietary fibre which are important especially in menopause, when we can start to experience digestive changes such as bloating, constipation and flatulence.  Dietary fibre is important for optimal bowel health, but it also has many other positive benefits on health and wellbeing in menopause.

 

What is Fibre?

 

Dietary fibre is a complex carbohydrate found in plants that are not able to be digested by humans, as we lack the digestive enzymes.  There are different types of dietary fibre – soluble, insoluble and resistant starch, all having very different benefits for our health, specifically during menopause. 

Soluble fibre is what its name suggests, a fibre that is soluble in water, which results in a viscous, gel like substance.  Soluble fibres can be fermented by gut bacteria in the large intestine, resulting in short chain fatty acids (SCFAs).  There are various types of short chain fatty acids, which have a beneficial effect on health, including energy production, reducing blood cholesterol and protect against inflammation – all health risks we may experience in menopause.   

As you would expect, insoluble fibres do not dissolve in water, and they pass through the digestive tract unchanged. They increase the bulk in our stools and can bring relief from constipation, and speed up the transit time for waste to pass through the digestive tract.

Resistant starch is a type of carbohydrate that acts similar to fibre.  It resists digestion in the small intestine, moving into the large intestine where it is fermented and feeds the gut bacteria.  Resistant starch is also known as a prebiotic (food for gut bacteria as opposed to probiotic which is the gut bacteria).

 

Health Benefits of Dietary Fibre

 

As a whole, dietary fibre is important for bowel health as it prevents constipation, improves metabolism, reduces inflammation and assists with the elimination of oestrogen and other waste products. However, not all dietary fibres work in the same way in the body, and therefore bring different health benefits.

Soluble fibre:

  • Lowers LDL blood cholesterol (bad)
  • Helps to stabilise blood sugar levels 
  • Slows down food passing through digestive tract, as it absorbs water and forms a gel, increasing the feeling of fullness
  • Helps with regulation of appetite, making you feel full for longer
  • Beneficial for our gut health, producing short chain fatty acids
  • Lowers risk for cardiovascular disease, type 2 diabetes, obesity and some cancers
  • Beneficial for weight management as it prevents absorption of fats

Insoluble fibre:

  • Prevents constipation
  • Increases stool bulk as it absorbs water to soften the stools
  • Speeds up the movement of stools to pass through the digestive tract
  • Can help in preventing haemorrhoids, diverticular disease and colorectal cancer

Resistant Starch:

  • Some are soluble fibres
  • Beneficial for our gut health as it is food for our gut bacteria, or otherwise called a prebiotic
  • Keeps the gut healthy
  • Reduces risk of type 2 diabetes, blood cholesterol levels and bowel cancer

 

Why you need dietary fibre in menopause

 

As our oestrogen levels fluctuate in perimenopause and decline in post menopause, we are at greater risk of heart disease, type 2 diabetes and we may even experience new gut issues such as irritable bowel syndrome, constipation, bloating or flatulence.  Making sure that we are getting enough dietary fibre in our diet every day will have many health benefits as mentioned above, and may even bring some symptom relief.

The recommended intakes of dietary fibre for women is 25g/day, and on average, we are only getting about 15g/day.  Research suggests that a variety of different types of fibres in your diet will bring the biggest health benefits.

The best sources of soluble fibre include: 

  • Oats 
  • Oat bran 
  • Barley 
  • Legumes (dried beans, peas, lentils)
  • Citrus fruits 
  • Apples
  • Prunes 
  • Carrots 
  • Broccoli 
  • Onion 
  • Artichokes 
  • Bananas 
  • Berries 
  • Pears 
  • Flaxseed 
  • Psyllium
  • Chia seeds

The best sources of insoluble fibre include: 

  • Wholegrains 
  • Wheatbran
  • Bran cereals
  • Wholegrain cereals and breads
  • Carrots
  • Cabbage
  • Cauliflower
  • Skins of fruits and vegetables
  • Green beans
  • Nuts and seeds. 

The best sources of resistant starch include:

  • Whole legumes
  • Cold cooked potatoes
  • Unripe bananas
  • Pasta
  • Corn

Ways to increase fibre in your diet

 

The very first thing to mention when increasing fibre in your diet is to say, do it slowly, and drink a lot of water to avoid stomach pains and cramps, particularly if you suffer from constipation, otherwise it may not resolve.  To gain all of the benefits to health including weight loss in menopause, it is imperative to limit energy dense, ultra- processed foods that are high in fat, sugar and salt, and instead focus on fresh, wholefoods that are nutrient dense for less energy.

Fibre intake can be increased by eating high fibre foods for snacks throughout the day and also adding them to main meals. In general, adding more wholegrain cereal products, fruit, vegetables, legumes, nut and seeds to your diet will increase your fibre intake over the course of a day.  Some suggestions include:

  • Use wholemeal and wholegrain pasta, rice and breads
  • Include barley, wheat or oats to your breakfast
  • Add an extra vegetable to your dinner each night
  • Snack on vegie sticks such as carrot, cucumber or capsicum with hummus, fruit, nuts and seeds
  • Add chia seeds and flaxseed meal to your breakfast cereal or porridge
  • Add legumes to different sauces and dishes for dinner or lunches

In peri menopause and post menopause, women are at risk of metabolic diseases including heart disease and type 2 diabetes in which a high fibre, nutrient dense diet can help prevent, along with symptom relief and weight loss.  Remember to always take it slowly and drink a lot of water or it could make constipation, bloating and flatulence worse, and continue to aim for 25g/day to maintain a healthy gut.

 

If you are needing some guidance with your menopause please connect with me and book a discovery call.

 

 

References:

1. Barber T M  et al, The Health Benefits of Dietary Fiber, Nutrients, 2020 Oct 2021; 12(10):3209

https://pubmed.ncbi.nlm.nih.gov/33096647/

 

2. Dietary Fibre, Better Health Channel

https://www.betterhealth.vic.gov.au/health/healthyliving/fibre-in-food   

 

3. Dreher ML, Ford NA, A Comprehensive Critical Assessment of Increased Fruit and Vegetable Intake on Weight Loss in Women, Nutrients, 2020, Jul:12(7):1919

https://pubmed.ncbi.nlm.nih.gov/32610460/

 

4. Hollins Martin CJ, Watson RR, Preedy VR.  Nutrition and Diet in Menopause, Chapter 22 – Obesity, Nutrition and Cancer in Menopause: European Perspectives, Humana Press, 2013

 

5. Skoczek-Rubinska A et al, Snacking may improve dietary fiber density and is associated with a lower body mass index in postmenopausal women, Nutrition, Volume 83, March 2021

https://pubmed.ncbi.nlm.nih.gov/33352354/

 

6. Slavin J, Fiber and prebiotics : mechanisms and health benefits, Nutrients, 2013 Apr; 5(4):1417-1435

https://pubmed.ncbi.nlm.nih.gov/23609775/

 

7. Soliman GA, Dietary Fiber, Atherosclerosis, and Cardiovascular Disease, Nutrients, 2019 May; 11(5):1155

https://pubmed.ncbi.nlm.nih.gov/31126110/