Skip to main content

3 Reasons Fibre-Rich Foods Can Help Your Menopause Symptoms


(Recipe included)

Diet plays a huge role in balancing hormones. For women particularly, hormone imbalances during peri-menopause can certainly make you feel really crap, making it difficult to lose weight, impact your overall feeling of wellbeing and even increase your risk of certain cancers and other serious diseases.

Besides healthy fats (which provide the building blocks for steroid hormone production), fibre is a must for our overall health and no more so during midlife. 

The 3 most important reasons fibre helps your health and hormones are:

  1. Stabilizing blood sugar
  2. Reducing cortisol levels
  3. Flushing out excess estrogens and toxins

Fibre is a special type of carbohydrate that does not get converted to sugar and therefore does not raise blood sugar levels like other carbohydrates do.

Fibre comes in two forms, soluble and insoluble fibre.

Insoluble fibre is found in the cell walls of plants and cannot be dissolved in water. This adds bulk to stools by binding with water and acting as a stool softener that helps move stool through the digestive tract.

Soluble fibre dissolves in water, helps slow the passage of food through the digestive tract, lower blood sugar levels, and reduces cholesterol (by binding to it and giving it transport out of the body in the stool).

Both soluble and insoluble fibre are essential to a good diet.

Not only does fibre help lower blood sugar but it helps keep blood sugar levels balanced.  It can help you achieve a healthy weight by keeping you feeling fuller longer and ensuring that your bowels are functioning properly. That bowel function is key since fibre helps eliminate excess estrogens and other toxins that mess with our peri-menopause hormone balance.

Enjoy a variety of fibre-rich foods in your diet. 

Sources of soluble fibre include Oatmeal, Apples, Oranges, Pears, Beans, Lentils, Flax/chia/hemp seeds and Berries. 

Insoluble fibre is found in dark leafy greens, Whole grains, Nuts and Seeds, Cruciferous veggies (broccoli, cabbage, brussels sprouts), celery, and onions.

Increase your fibre intake slowly so that your body can adapt. Sharp increases in fibre can cause digestive distress, so take it slowly to avoid gas and bloating. Recommended intake for women is 35-45 grams of fibre daily (more if you are diabetic).

Try this delicious recipe to get a little boost of fibre:


Fabulous Fibre Smoothie

1 frozen banana

 ½ cup raspberries

1 Tablespoon flaxseed meal

2 cups cold water or coconut water

Add a few drops of liquid stevia (if preferred) add all ingredients together and blend until smooth.  Drink and Enjoy!

-----------------------------------------------------------------------------------

Finally - say goodbye to hot flashes, mood swings, insomnia, extra inches and more! Without starving yourself and spending hours in the gym. Join the Eat for Hormone Health - 5 Day Reset today!

When you join by clicking here, you’ll begin to balance your hormones to help you sleep better, feel energised, reduce hot flushes and more.... 




Comments

Post a Comment

Popular posts from this blog

What’s the Difference Between a Raisin and a Grape? Water!

Did you know that our body is made up of around 60% water?   So proper hydration is vital for every function in our body. Particularly as we age because our body doesn’t retain moisture as well. The sex hormone estrogen makes it easier for our tissues to retain moisture, so as we transition into menopause and levels of estrogen drops, so does our body moisture. Dehydration can cause fatigue, headaches, joint inflammation, mood swings, brain fog and forgetfulness. Other symptoms include drier, more brittle hair and nails, skin that is flaky, dry, and itchy. Headaches are common, as are constipation and bloating. Sounds fun ha! Not! Do not wait until you are thirsty to drink water – if you are thirsty, you are already dehydrated. (Drink up!) I wrote this blog for those of you who aren't drinking enough water - been there, done that! So, check out these nine reasons to stay hydrated all day long, every day. You may be surprised and see that some of your symptoms improve and that has t...
Post a Comment
Read more

Hormonal Balancing Foods (v2)

If you have been experiencing symptoms of hormonal imbalance, such as chronic pain, trouble sleeping, appetite changes, and weight gain, you might be wondering what treatment options are available.  Before looking at medial intervention, you can start with daily, healthy habits. This includes switching up your diet. Here are some tips that you can try that can help a lot with hormonal imbalance. Apple Cider Vinegar You have likely heard of people talking about apple cider vinegar recently and discussing the many health benefits of it. Apple cider vinegar has many health benefits for you, even aside from helping with your hormonal imbalance. It can lower your cholesterol, help with your blood sugar levels, and even aid in your weight loss efforts. ACV is also amazing for your digestion and fatty liver.  Since apple cider vinegar is fermented, it is amazing for your gut bacteria, which in turn can help balance those hormones. Add a little ACV to your water each morning, and you’...
Post a Comment
Read more

5 Tips on How to Get the Best Sleep

It goes without saying that we need to sleep in order to function at optimal levels. Sleeping well improves your appearance, brainpower, memory and other vital body functions. It also reduces your risk of gaining weight, feeling fatigued or developing chronic health conditions.  Both adults and children need 8 hours of sleep every night for optimal health. However, just because you’re getting the recommended hours of sleep each day does not mean that your body is getting the rest that it needs.  A lot of women toss and turn all night and can suffer night sweats because of per-menopause and the fluctuations in hormones. Due to this they don’t feel like getting out of bed in the morning and drink plenty of coffee to avoid drowsiness during the day.  If you’re suffering from such sleep problems, then you need to improve the quality of your sleep. Here are a few top tips on how to boost your sleep quality. Sleep in a Cool, Dark & Quiet Room Sleeping with the lights on is ...
Post a Comment
Read more