FOCUS FOODS - FIBER
Dietary fiber is crucial during perimenopause for digestive health, weight management, blood sugar control, heart health, hormonal balance, bone health, colon health, and potentially reducing menopausal symptoms. Fiber adds bulk to stool, preventing constipation, and contributes to feelings of fullness, assisting in weight management. Fiber also slows down the absorption of sugars, regulates blood sugar levels, lowers cholesterol levels, and improves blood vessel function, promoting heart health. Some studies suggest that a high-fiber diet may help to reduce perimenopausal symptoms, like hot flashes and night sweats.
Tips
If you are not currently consuming a lot of fiber, it's recommended to increase your intake gradually. Rapid increases in fiber can sometimes lead to digestive discomfort. Add fiber-rich foods to your diet slowly and drink plenty of water to help with the digestion of fiber
The general recommendation for fiber intake for adults is around 25 to 30 grams per day.
FIBER - ADD TO CART
Whole Grains:Quinoa
Brown rice
Oats (steel-cut or rolled oats)
Barley
Whole wheat
Legumes:Lentils
Chickpeas
Black beans
Kidney beans
Pinto beans
Fruits:Apples (with the skin)
Pears (with the skin)
Berries (strawberries, blueberries, raspberries)
Oranges
Bananas
Vegetables:Broccoli
Brussels sprouts
Spinach
Kale
Carrots
Sweet potatoes
Nuts and Seeds:Almonds
Chia seeds
Flaxseeds
Sunflower seeds
Pumpkin seeds
Walnuts
Whole Wheat Products:Whole wheat bread
Whole wheat pasta
Whole wheat tortillas
Popcorn:Air-popped popcorn is a whole grain and a good source of fiber.
Dried Fruits:Prunes
Apricots
Raisins
High-Fiber Cereals:Look for cereals with at least 5 grams of fiber per serving.
Vegetables with Edible Skins:Potatoes (with the skin)
Cucumbers
Zucchini