Fiber: What Your Gut Wishes You Knew

AJ Shek
Jul 10
3 min read

The Nutrient that can help with Bloating, Blood Sugar, and Hormones

Fiber doesn’t exactly scream trending wellness topic. But when it comes to digestion, hormones, and overall vitality in midlife, fiber deserves a spot on your plate. If you’re navigating perimenopause and fluctuating hormones, sluggish digestion, or even just asking yourself “Why am I bloated again?", fiber might be your secret weapon.

Most of Us are not Getting Enough

The average adult in North America gets only about 15 grams of fiber per day, which is significantly less than what is recommended by the FDA:

25g/day for women
21g/day for women over 50

Only ~5-10% of North Americans meet the FDA's recommended daily amount of fiber

This shortfall can lead to sluggish digestion, hormone buildup, blood sugar spikes, and long-term health risks such as heart disease or colorectal issues. In addition, when estrogen starts fluctuating during perimenopause, your body relies on fiber to help escort excess hormones out of the system.

Midlife and Fiber: Why It Matters More Now

As estrogen and progesterone shift during perimenopause, your body is prone to experiencing:

Increased insulin resistance: Lower estrogen makes it harder for your cells to manage blood sugar, leading to energy dips and belly fat. Soluble fiber slows glucose absorption and helps regulate insulin response.
Rising cholesterol: Estrogen decline is linked to increased LDL (“bad” cholesterol). Soluble fiber binds to cholesterol to help flush it out.
Sluggish digestion: Less progesterone = slower gut motility. Fiber keeps things moving and helps prevent bloating, gas, and constipation.
Hormone detox slowdown: Fiber binds to excess estrogen and helps eliminate it, supporting hormonal balance and reducing the risk of estrogen dominance symptoms.

Fiber plays a critical role in:

Estrogen clearance through the bowels
Supporting detoxification pathways
Feeding good gut bacteria, which are connected to mood, immunity, and even metabolism
Reducing the risk of chronic disease as we age

In perimenopause and menopause, fiber supports you by:

✅ Improving blood sugar balance

✅ Supporting healthy cholesterol levels

✅ Keeping digestion smooth and regular

✅ Helping detox excess estrogen

✅ Nourishing your gut microbiome

Soluble vs Insoluble Fiber

Not all fiber is created equal. Understanding the two main types—soluble and insoluble—and why your midlife body likely needs more of both, will help not only with your digestion and metabolic function, but also with your long term health.

Soluble Fiber: The Sponge

Soluble fiber dissolves in water, forming a gel-like substance in your gut:

Draws water into the colon, softening stool and easing bowel movements
Slows digestion, supporting blood sugar and appetite control
Feeds your gut microbes, boosting mood and immunity
Lowers cholesterol levels

🫐 Examples: Oats, chia seeds, apples, citrus, lentils, psyllium husk

Insoluble Fiber: The Broom

Insoluble fiber doesn’t dissolve—think of it as a broom for your gut:

Adds bulk to stool and promotes regularity
Prevents constipation
Helps speed up transit time to reduce bloating

🥦 Examples: Leafy greens, bran, carrots, whole grains, nuts, seeds, vegetable skins

Most whole plant foods contain both soluble and insoluble fiber. A diverse, colorful, plant-forward diet will help you cover your fiber bases while supporting digestion, hormone balance, and your microbiome.

Get More Fiber Without Overwhelming Your Gut

Start slow and build up gradually
Drink plenty of water
Aim for variety: legumes, fruits, vegetables, seeds, whole grains
Try adding chia pudding, lentil soup, or veggie-loaded bowls to your weekly meals
Incorporate movement (such as walking) for 15 mins after each meal

Fiber isn’t just about “keeping things regular"; it also helps to hormone balance, gut health, energy, and longevity. Small, consistent shifts in your plate can make a big difference in how you feel every day.