Fiber: The Unsung Superpower for Hormones, Digestion, and Energy
What Every Woman Needs to Know (and Do) with Fiber
By Leslie Bumpas, FNTP
If you’re in perimenopause or menopause and feeling the frustration of stubborn weight changes,
unpredictable moods, or sluggish digestion — there’s one surprisingly simple nutrition tweak
that can move the needle fast: More plants. More fiber.
Why Fiber Matters for Hormones
A plant-forward, fiber-rich approach does more than keep you regular — it helps your body
process and eliminate excess estrogen, one of the most common drivers of PMS, bloating, and
midlife hormone imbalance.
Here’s how it works:
Fiber binds to estrogen in the digestive tract so it can be safely excreted.
Diets high in red meat and saturated fat can increase reabsorption of estrogen — keeping
you stuck in the cycle of mood swings and fluid retention.
By supporting the liver and gut’s detox pathways, fiber helps restore hormonal balance naturally.
The results?
A more stable hormone profile
Fewer inflammatory spikes
Improved energy, digestion, and mood
Fiber isn’t just about bowel regularity — it’s about immune strength, mood stability, and long-term disease prevention.
The Fiber Gap
Most of us simply aren’t eating enough. The average woman gets just 10–15 grams of fiber per day — well below the 25–30 grams
recommended. In fact, fewer than 1 in 10 Americans meet that target. This shortfall has ripple effects across the body. Fiber isn’t just about bowel regularity — it’s about immune strength, mood stability, and long-term disease prevention.
What Is Fiber, Really?
Fiber is the indigestible portion of plant foods that keeps your digestive system humming. There are two main types, each with unique benefits:
Soluble Fiber - Dissolves in water to form a gel-like substance that slows digestion. Feeds your beneficial gut bacteria (prebiotics), supporting microbiome balance and nutrient absorption.Found in: apples, kiwis, beans, oats, barley, nuts, and many vegetables.
Insoluble Fiber - Adds bulk to stool and helps food move efficiently through the intestines. Keeps your bowel movements regular and prevents constipation. Found in: whole grains, wheat bran, and non-starchy vegetables.
You need both types — they work as a team to balance blood sugar, regulate cholesterol, and support gut and hormone health.
The Perks of Upping Your Fiber
When you start increasing your daily fiber intake, expect to see improvements in:
Easier, more regular bowel movements
Steadier energy and blood sugar
More mental clarity and better mood
Improved cholesterol levels and cardiovascular support
Easier weight management and fewer cravings
How to Hit Your Fiber Goals (Without Feeling Overwhelmed)
Hitting your daily fiber intake doesn’t have to mean overhauling your entire diet. A few small swaps can make a big difference. Start by choosing whole-grain or seeded bread instead of white, and trade sugary cereals for fiber-rich options like oatmeal or chia pudding. When it comes to fruit, go whole—an orange has six times more fiber than a small glass of juice.
You can also boost meals by tossing beans or lentils into soups, salads, or tacos. And don’t forget the power of seeds: a sprinkle of flax, chia, or hemp on your yogurt or smoothie adds a fiber punch. As a simple rule of thumb, aim for packaged foods that offer at least 20% of your daily fiber per serving.
A few favorites sources of fiber I recommend to my clients:
Raspberries and kiwi
Avocado (7g of fiber per fruit!)
Almonds and walnuts
Chia and flaxseeds
Leafy greens, Brussels sprouts, and artichokes
Gentle Reminder: Go Slow. If you’ve been eating a low-fiber diet, increase gradually and pair with plenty of water to keep things moving comfortably.
The Bottom Line
Fiber is truly your unsung superpower — especially in midlife. It nourishes your gut, balances your hormones, and keeps your metabolism running smoothly. When you start seeing fiber as your daily ally rather than an afterthought, your body (and your mood) will thank you.
Here’s my staple breakfast parfait, packed with protein and fiber. It includes, greek yogurt, cooked oats, chia sees, fresh berries, walnuts, and a sprinkle of cinnamon. Delicious and it will give “logs on the fire” to fuel your day. Try it!
