The unglamorous nutrient that’s a total game-changer for midlife health
Most women I work with are missing this key nutrient—and it shows up in digestion, cravings, weight management and even hormones.
This might surprise you, but there’s one trend I see over and over again with the women I work with:
Almost all of them are low in fiber.
Fiber may not be the sexiest nutrient, but it is so, so important—especially in perimenopause and menopause.
Here’s why:
• Digestion & regularity
You’ve probably heard that fiber is good for digestion. True! But it’s more than just avoiding constipation. Even if you’re having a daily bowel movement, it may not be complete. Think about how much food you eat compared to how much comes out the other end—it should be a pretty good amount. Fiber helps move things along.
• Blood sugar balance
As hormones shift in midlife, many women become more insulin resistant. That means your body has to pump out more insulin to keep blood sugar stable. Fiber slows down how quickly carbs are digested, which means your blood sugar stays steadier and your body needs less insulin to manage it.
• Feeling full & satisfied
Fiber-rich foods take longer to digest, keeping you fuller, longer. This can make a huge difference in curbing cravings and supporting weight management.
So how much should you aim for?
At least 30 grams a day—and I often encourage clients to aim closer to 40. But here’s the reality: most women aren’t even hitting 20 grams until they start being intentional about it.
Where to find fiber:
• Fruits & veggies give you a little
• Beans, lentils, and peas give you a lot more
• Seeds like hemp, flax, and chia pack a big punch
I’ve included my Fibre Cheat Sheet so you can see the fiber content of different foods and start planning how to reach that 30–40 gram sweet spot.
And yes, sometimes life is busy and food alone isn’t enough—this is where a fiber supplement can be helpful. But first, do your best to build from food sources.
Here’s to good poops, balanced blood sugar, and feeling satisfied after meals.