Why Fibre Matters In Perimenopause

During perimenopause, hormonal changes, specifically declining oestrogen levels, can slow gut motility, this refers to the muscle contractions that move food from the oesophagus to the rectum.

As gut motility decreases, digestion becomes slower, potentially leading to gastrointestinal symptoms like bloating, and constipation.

For some women, menopause is also associated with elevated LDL cholesterol levels(commonly known as 'bad' cholesterol), as well as insulin resistance. These biomarkers are important to address, as they can lead to an increase in developing cardiovascular disease and type 2 diabetes.

Adding more fibre to your diet can help improve gut motility and help to alleviate gastrointestinal symptoms, while also aiding in stabilising blood glucose levels, and lowering 'bad' cholesterol.

Food is made of different types of fibre, soluble, insoluble and prebiotic (including resistant starch)

Soluble fibre - this type of fibre dissolves in water and forms a thick gel in our digestive tract, helping to soften stools and improve constipation. This gel also binds to cholesterol and eliminates it from the bloodstream, aiding in the reduction of 'bad' cholesterol. Good sources of soluble fibre include legumes, oats, fruits, some vegetables, nuts and seeds.

Insoluble fibre - this type of fibre adds bulk to your stools and helps to speed up the removal of waste from your gut. This type of fibre helps to prevent constipation. Good sources of insoluble fibre include wheat bran, rice bran, fruit and vegetable skins, nuts, seeds, legumes and wholegrains.

Resistant starch - is starch that resists digestion in the small intestine. Instead it moves to the large intestine to be slowly fermented by the gut bacteria. This gut bacteria produces beneficial short-chain fatty acids, which protect gut barrier integrity, support a healthy digestive system, help with immune regulation, and increase the body's sensitivity to insulin.

Aim to consume 25-30 grams of fibre daily, distributed throughout the day. If your diet is typically low in fibre, introduce it gradually, as a rapid increase can exacerbate symptoms. Variety is key, try for 30+ plant foods per week.

Examples of fibre content of foods:

• 1/2 cup cooked oats 3g

• 1/2 cup cooked quinoa 3g

• 1/2 medium avocado 6g

• 1/2 cup chickpeas 6g

• 2 tbl ground flaxseeds 7g

• 2 tbl chia seeds 10g

Fibre can help symptoms of chronic constipation, below are the most recent recommendations for management:

• Kiwi fruit 2-3 per day

• Prunes 8-10 per day

• Rye bread 6-8 slices per day

• Plenty of water, aim for at least 2 litres per day

Food is always the best approach, however if you are suffering with chronic constipation, some supplements may help.

Supplement recommendations:

• Supplements made with psyllium husk, start low 1/2-1 tsp a day with at least 250mls water and increase slowly.

• Magnesium oxide, daily, start with a low dose and increase as tolerated, this can help with bloating and pain.

  
  

It is important to consult a doctor if you notice - unexplained weight loss, persistent bloating or tummy pain, blood in your stool, fatigue that doesn't improve after rest, changes in your bowel habits for more than 3 weeks.

Key takeaway from this blog

If you're not getting enough fibre in your diet, it might be time to start during perimenopause to help ease digestive symptoms and enhance your gut health!

Dietitian For Women can help - head to the 'services' page to book your online consultation today!