It honestly can’t be overstated how crucial a role fiber plays in our diet, especially for women. The average woman gets 10-15 grams a day which directly impacts our health. Increasing fiber has so many positive effects on our health from improving digestion, reducing blood sugar, cholesterol and inflammation, to improving skin health.
Interesting Benefits of Fiber
1. Fiber helps you detox, including pesky estrogen metabolites that can cause many hormone-induced symptoms
Fiber improves the health of your gut flora and your estrobolome (read more about the estrobolome here), the bacteria in your gut which is responsible for metabolizing your estrogen. With the help of fiber, the estrobolome essentially packs toxic estrogen metabolites up into a little box for your body to detox through your bowel movements.
The magic of brassica vegetables for the estrobolome…
Brassica or cruciferous vegetables are high in diindolylmethane or DIM which supports efficient estrogen metabolism and detoxification. This then helps reduce the symptoms impacted by high estrogen such as endometriosis, fibroids, fibrocystic breasts, and PMS. A great goal is to consume 1.5 – 2.5 cups a day of brassica veggies daily. These include broccoli, brussel sprouts, kale, cabbage, mustard greens/seeds, turnips, cauliflower and arugula.
2. Fiber reduces inflammation
Since fiber decreases beta-glucuronidase, allowing for healthy elimination of estrogen this also means it helps reduce inflammation. Beta-glucuronidase is the enzyme responsible for “opening” the estrogen metabolite boxes that the estrobolome prepares. The estrogen is then released and re-absorbed, leading to all kinds of inflammation and hormone symptoms. Fiber also promotes many other components that make up a healthy gut microbiome which contributes to lower inflammation (and cholesterol!).
3. Fiber promotes bowel regularity
You cannot have good hormonal health if you are constipated! Fiber increases the bulk and frequency of your stools so you can eliminate hormone-related metabolites that if not excreted can cause symptoms. It also binds up all kinds of other toxins that are supposed to leave our bodies and it is crucial that they do so.
4. Fiber reduces bloating
Through eating more fiber, the good bacteria in your gut increases and so does the bulk of your stool, effectively reducing bloating. Regular bowel movements and increasing the bulk of stools and good gut bacteria will definitely pull down your bloat. 😀
How do I increase my fiber intake?
The general goal is to consume 25-35 grams of fiber a day. Increase it SLOWLY and over the course of a few weeks because increasing fiber quickly can increase gas, bloating and cramping.
Easy ways to boost your fiber intake:
- Eat fruit and veggie skins. Much of the fruit and vegetable’s fiber and antioxidants are found in the skin.
- Eat legumes – these are both high in soluble and insoluble fiber.
- Supplement! There’s no shame in supplementing when you have doubts about getting enough fiber from your diet.
High fiber foods:
- Fruit – highest amounts are found in apples, berries, guava, citrus
- Vegetables – broccoli, carrots, artichokes are loaded
- Nuts & seeds (raw)
- Legumes – especially lentils and chickpeas
- Whole grains – oats / oatmeal (even pulls down cholesterol)
Hot Tip for PMS Reduction:
A carrot a day keeps the cramps away! Eating a carrot with its skin means you’re getting vitamins A, B, C, D, E and K and vitamin E specifically helps block the production of prostaglandin, the hormone that affects period cramps.
If you’re in perimenopause (or think you might be) and are keen to learn more about solutions to manage your symptoms, check out my Peri Collective Program. We’ve got an entire module on metabolic management and nutrition, along with a plethora of other key information to help you take control of your health.
Dr. Kirsten Smith 🦋
