The Fiber Fix: A Simple Way to Support Your Hormones Naturally

You know how every so often you feel like your body could use a little reset?
Maybe it’s after a busy season, a few too many late nights, or just realizing you don’t feel quite like yourself. Here’s the truth: you don’t need a juice cleanse. You don’t need to live off celery sticks. What your body really needs is more fiber.

I know — not exactly glamorous. Fiber doesn’t get the spotlight like protein or superfoods do. But if there’s one nutrient that quietly works behind the scenes to help your hormones, gut, and energy in perimenopause, it’s this one.

And the best part? You don’t have to overhaul your life to get more of it. Small shifts really can make a big difference — and they’re changes you’ll actually want to keep.

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Why Fiber is So Powerful in Perimenopause

Balances Blood Sugar (aka tames the mood swings + crashes)

Fiber slows down how fast your body digests carbs, which keeps blood sugar steady. If you’ve ever felt like you’re on a rollercoaster of cravings or irritability, this is a big deal.

Supports Estrogen Balance
Certain types of fiber help your body eliminate excess estrogen through digestion. Since perimenopause is basically estrogen chaos (sometimes too high, sometimes too low), fiber helps keep things a little more even-keeled.

Boosts Gut Health
Think of fiber as food for your good gut bacteria. A healthy gut = better digestion, immunity, and even mood support (because hello, gut-brain connection).

Keeps You Satisfied
Fiber fills you up without adding extra calories, so you’re less likely to snack mindlessly. This matters when your metabolism feels like it’s slowing down with age.

RELATED: Supplements Women in Their 40s Shouldn’t Overlook

How Much Fiber Do You Actually Need?

Most women should aim for 25–30 grams per day. Sounds doable, right? But the reality is most of us barely hit half that. (I wasn’t hitting it either until I started tracking — eye-opener!)

Easy Ways to Add More Fiber Without Feeling Overwhelmed

1. Start your morning with fiber.
   Add chia seeds, ground flax, or berries to your yogurt or smoothie.

2. Upgrade your snacks.
   Swap crackers for raw veggies + hummus, or grab an apple with almond butter.

3. Go for “whole” over “refined.”
   Think oats instead of sugary cereal, whole-grain bread instead of white.

4. Add plants to everything.
   Toss beans into your salad, lentils into soup, or roasted veggies alongside dinner.

Make it a team effort: pair fiber with protein.
This is my favorite tip: Protein + fiber together keep your blood sugar rock steady and your energy smooth.

High-Fiber Foods You’ll Actually Want to Eat

Getting enough fiber doesn’t have to mean choking down dry bran cereal. There are so many delicious options — and when you see how much fiber they really pack, it becomes easy to hit your goal of 25–30 grams a day.

Here’s a quick cheat sheet:

• 1 cup raspberries: 8 grams

• ½ medium avocado: 5 grams

• ½ cup cooked lentils: 8 grams

• ¼ cup almonds: 4 grams

• 1 medium sweet potato (with skin): 4 grams

• 1 cup cooked broccoli: 5 grams

• 1 medium apple (with skin): 4 grams

• ½ cup cooked oats: 4 grams

• ½ cup black beans: 7 grams

• 1 cup raw carrots: 3 grams

It adds up quickly when you build your plate with plants, grains, and legumes — and bonus, these foods help keep you full and satisfied.

Can You Supplement Fiber Too?

Absolutely. While food should be your main source, sometimes it’s hard to hit your daily fiber goal — especially if you’re just getting started.

Two gentle, well-tolerated options:

• Metamucil: made from psyllium husk, which not only adds fiber but also helps regulate cholesterol and blood sugar.

• Benefiber: made from wheat dextrin, dissolves easily into drinks and is flavorless — perfect if you’re texture-sensitive.

If you supplement, start slow and drink plenty of water

 Start Slow

If you’re new to fiber, go slow. Jumping from 10 grams a day to 30 overnight can leave you feeling gassy or uncomfortable. Add one new high-fiber food every few days and sip extra water to help your body adjust. Gradually increase your intake over a week or two and see how your body feels.

My Gentle Fiber Challenge

Instead of swearing off carbs or starting a crash diet, try this:
👉 Aim to add one extra serving of fiber a day this week. That’s it.
Maybe it’s swapping in chickpeas at lunch, or adding raspberries to breakfast.

Little shifts add up — and unlike a cleanse, this is one reset you’ll actually want to stick with all year long.

✨ Your Turn
What’s your go-to high-fiber food you actually enjoy eating? (Mine’s roasted chickpeas — salty, crunchy, and addictive in the best way.)

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