Fabulous Fiber

Fiber is a type of carbohydrate from plants - usually the part that our body can't digest. Instead of it being broken down and absorbed, fiber moves through our digestive system and then passes out through our body.

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Why Is Fiber So Important?

Fiber is the secret sauce, especially for mid-life women in combating many new health issue, because diminishing estrogen levels can lead to:

• higher LDL cholesterol levels

• increased sugar cravings

• blood sugar dysregulation

• erratic energy and mood issues

• increased inflammation

• stubborn weight gain

• increased belly fat

So, to combat these rising problems, we need to focus on our daily fiber intake.

Making fiber consumption as important as protein will go a long way in helping to:

• feed healthy gut bacteria

• increase nutrient absorption

• remove hormone waste

• fight inflammation in our body

• bind and remove excess cholesterol

• address increased belly fat storage

• normalize weight

• regulate blood sugars

• increase satiety

• reduce risk of heart disease, diabetes, and some cancers - especially breast cancer.

Fiber is your secret weapon in midlife to fight back against troubling changes to your health and hormones!

How Much Fiber Do I Need Daily?

The recommended intake of fiber varies by age and gender, but for adult women, aiming for 25-35 grams of fiber per day is a good target. Men should consume around 35-38 grams of fiber every day.

Sadly, adults in the US consume about 10-15 grams of fiber per day, which is significantly less than the recommended amount.

Fiber Types.

There are two different types of fiber - soluble and insoluable fiber. Both types are beneficial for the gut and overall health.

For midlife women, focusing on eating enough soluble fiber is particularly powerful.

Insoluble Fiber Facts.

• doesn't dissolve in water

• adds bulk to stools

• passes through the digestive system largely intact

• helps move material through the digestive tract

• improves gut health

• promotes regular bowel movements

Getting enough insoluble fiber helps with irregular stools or constipation.

Soluble Fiber Facts.

• dissolves in water, creating a gel-like substance in digestive tract

• slows digestion

• regulates blood glucose levels to stabilize energy, improves mood, increases energy levels

• vital for hormone and cholesterol detoxification

Getting enough soluble fiber is critical for midlife women to support changing biology!

What Can I Do?

1. Gradually increase fiber, paying attention to how you feel.

2. Stay hydrated, because fiber absorbs water - so drink throughout the day.

3. Mix and match your fiber sources in order to increase nutrient intake, and include both insoluble and soluble fiber.

4. Try new recipes and ingredients to add fiber variety to your plate.

   
   

Fiber Sources to Try.

Many foods provide both soluble and insoluble fiber, especially nuts, seeds, legumes and fruits with their skin.

Insoluble Fiber Foods.

• celery

• cabbage

• green bean

• cauliflower

• kale

• spinach

• fruit skin

• almond

• sesame seeds

• pumpkin seeds

• chickpeas

• black beans

• kidney beans

• lentils

• raspberry

• pear

• flax seeds/meal

Soluble Fiber Foods.

• black beans

• kidney beans

• pinto beans

• lima beans

• peas

• lentils

• apples

• oranges

• blackberry

• strawberry

• avocado

• pear

• carrot

• brussel sprouts

• sweet potato

• broccoli

• turnip

• flax seeds/meal

• chia seeds

• sunflower seeds

• artichoke

• asparagas

• edamame

Building your plate with plant foods like veggies, fruit, nuts, seeds, and legumes will help you hit your daily fiber goal.

Try This - Choose Six.

Aim for 20 grams of your daily fiber intake to come from soluble fiber.

Just pick 6 items from the list below every day.

• 1 cup mashed sweet potato, pumpkin, or squash

• 2 cups broccoli, carrots, cabbage, brussel sprouts, green beans, asparagus or peas

• 2 tablespoons flax meal

• 1 medium avocado

• 1 cup blackberries, raspberries, blueberries, or strawberries

• 1 apple

• 1/2 cup edamame

• 1/2 cup beans - white, black, kidney, chick peas or lentils

• 2 teaspoons chia seeds

• 1/3 cup nuts & seeds- almonds, pistachios, sunflower seeds, pumpkin seeds, cashews or macadamias

• 1 artichoke

• 1/2 cup quinoa

Add a Supplement.

It's always best to begin with a food- first approach to supporting your health.

But for most of us, getting enough fiber will be a challenge.

I'd encourage you to consider adding a fiber supplement along with including fiber-rich foods.

What Do I Look For?

1. A blend of both soluble and insoluble fibers.

2. Avoid gut irritants and additives like dyes, sugars, wheat dextrin, inulin, and fructooligosaccharides [FOS] that can be listed as prebiotic fibers. These are actually resistant starches and can irritate the gut lining.

3. Consider psyllium husk found in fiber supplements that creates a gel-like substance in the digestive tract to relieve constipation, support blood sugar control, and improve overall gut health.

Here are a few to consider:

• The Pause Nutrition- Fiber GDX

• PGX Daily - softgels or powder

• Hilma - daily fiber + digestive enzymes

• Florosophy - Daily Fix

• Bio.me- daily prebiotic fiber

• Vital Nutritients - prebiotic fiber

• Thorne- FiberMend

• Biotics- BioFiber Complete

• Garden of Life- Organic Fiber Powder

• Pure Encapsulations-PureLean Fiber

  
  

Remember, supplement are to be a supplement to our diet and this is especially true when we are trying to boost fiber consumption.

First. look at what's on your plate and see how you can include more fiber. There are so many benefits - especially for mid-life and beyond.

We need to begin our journey into prioritizing our health so that we can live feeling vibrant and excited to see what this world can offer.

Our health status, how we feel is the single most determinant in how well we live out our days.

I'm passionate about bringing this message to women, in mid-life and beyond who are experiencing the effects of diminishing hormones, which leads to poor sleep, increased stress,weight gain, fatigue.

The mantra of eat less- and move more has continued to impact our health and cause so many downstream problems.

I know many of you are discouraged and frustrated with the lack of help in addressing our aging bodies.

It's beyond time to ditch chasing after skinny, and prioritize strong.

I believe we can feel so much better with solid education and a few changes in how we eat and move.

Need Help?

I can help you find ways to improve your health markers, so you can live energized throughout your years.

You can find me here.

https://www.janlindquistntp.com

Thanks for reading,

Jan