If you’re approaching menopause, or already experiencing menopause, you’re probably receiving advice from all angles. While some of it may be more effective than others, there’s one area that can make a key difference to your experience: soluble fibre.
Unfortunately, most Australians aren’t consuming enough fibre in their daily diets, which can contribute to problems with digestion, issues with cholesterol and problems in blood sugar levels.[1] Fibre is the indigestible parts of plant foods, including fruit and vegetables, grains and nuts, seeds and legumes. As fibre plays a key role in our digestive health, a lack of fibre can also negatively impact our immune system, mental health and increase our risk of disease.
Fibre has two different types: soluble fibre and insoluble fibre. Soluble fibre is crucial to lowering cholesterol and stabilising blood glucose levels, slowing the emptying process in our stomachs and promoting feelings of fullness. Insoluble fibre absorbs water, helping to soften the contents of our bowels and promoting healthy bowel movements.
Females are recommended to take in 25g of fibre a day, with many Australian women falling well below that rate.
What is soluble fibre?
Soluble fibre is easiest to understand through visualisation. It’s a type of fibre that attracts water, turning to gel during the digestion process and, therefore, effectively slowing digestion.[2]
Soluble fibre brings with it many health benefits, playing a necessary role in our daily intake. Its benefits include:
- Assistance with weight management. When soluble fibre turns to gel, it blocks fats that would be digested and absorbed if it wasn’t present. It also promotes the feeling of fullness, which can reduce the likelihood of over-eating.
- Lowering cholesterol levels. Soluble fibre can play a key role in preventing dietary cholesterol from breaking down and being digested. It can also help to lower cholesterol levels over time through consistent intake.
- The stabilisation of blood sugar levels. Soluble fibre slows down the digestion rate of other nutrients, such as carbohydrates, which can lead to improved blood sugar levels thanks to smoother digestion rates.
- Reductions in the risk of cardiovascular diseases. Lowered cholesterol levels, stable blood sugar levels and decreased absorption of fat can all help to reduce the risk of heart disease. As each of these areas can be improved through regular soluble fibre intake, it plays a significant part in supporting health and longevity.
- Normalised bowel movements. Soluble fibre can support normalised, regular bowel movements through its water-absorbing properties. If you’re experiencing loose stools, try adding some fibre to increase their bulk.
How can you add soluble fibre to your diet?
Thankfully, it’s not difficult to increase your daily intake of soluble fibre. This dietary fibre is present in a wide range of delicious food groups, making it simple to incorporate soluble fibre into each meal.
Common food groups with good levels of soluble fibre include:
- Fruits and vegetables
- Nuts and seeds
- Beans, peas and legumes
- Whole-grain products
As refined and processed foods are often lower in fibre than unprocessed foods, cutting back on your intake can lead to higher fibre levels through some simple dietary changes.
If you’re looking to simplify your approach to fibre intake, consider these helpful tips and tricks:
- Start the day with a fibre hit. Opt for a high-fibre breakfast to get some fibre grams in with the first meal of the day. High-fibre breakfast cereals that deliver five or more grams of fibre in a single serving are a great source. Look for cereals that are made out of whole grains, bran or with ‘fibre’ in the title.
- Change to whole grains. It’s time to leave the white bread and the white rice on the shelf. Instead, look for whole-wheat flour breads, brown rice, barley, whole-wheat pasta and bulgur wheat. By simply switching to a whole grain carbohydrate, you can significantly increase your daily fibre intake.
- Make the most of legumes. Beans, peas and lentils are versatile ingredients that can be added to a wide range of dishes. Throw these into soups, salads, pasta sauces, salsas, veggie bakes and more to incorporate another fibre source into a daily recipe.
- Increase your fruit and vegetable intake. Fruits and vegetables are naturally high in fibre, vitamins and minerals. Aim for a minimum of five servings a day to support your overall fibre intake.
- Choose fibre-rich snacks. Even a small snack is an opportunity for an extra serving of fibre. Look for whole-grain crackers, low-fat popcorn, fresh fruits and vegetables and nuts.
- Keep up your water intake. As fibre works best when it’s absorbing water, you’ll need to make sure you stay hydrated as you increase the level of fibre your body’s working with each day.
Soluble fibre and menopause
For women experiencing menopause, getting enough soluble fibre is crucial. It can play a significant role in supporting the menopausal transition.
Soluble fibre aids in the absorption of nutrients, encouraging your body to better absorb the nutrients it accesses through your diet. As women in menopause are likely to need more nutrients to maintain bodily functions, soluble fibre can help ensure critical nutrients are supporting your body in its maintenance of muscle mass, bone density and more.[3]
Fibre can also help with weight management, which can become challenging for women experiencing menopause. As fibre can help prevent overeating, this can be a useful way to maintain weight through these hormonal changes.
Ultimately, menopause symptom management can require a wide variety of lifestyle and medication resources alike. Soluble fibre is key in supporting health and wellbeing through this season.
The Australian Menopause Centre pairs expert medical practitioners with our customers to build individual treatment plans. If you’re experiencing the symptoms of menopause, our team can help you find relief and comfort through this transition. Reach out to us today to learn about how our treatment plans can support you through your menopause experience.
[1] Fibre. Nutrition Australia. (2022, March 8). Retrieved December 9, 2022, from https://nutritionaustralia.org/fact-sheets/fibre-2/
[2] U.S. National Library of Medicine. (n.d.). Soluble vs. insoluble fiber: Medlineplus medical encyclopaedia. MedlinePlus. Retrieved December 9, 2022, from https://medlineplus.gov/ency/article/002136.htm
[3] 5 reasons to eat more fiber in menopause. MenoLabs. (n.d.). Retrieved December 9, 2022, from https://menolabs.com/blogs/menolife/5-reasons-to-eat-more-fiber-in-menopause
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