What is Fiber? A Natural Menopause Treatment?
Expert’s Name: Robin Pruitt
We all know that fiber is important for proper digestive function. We see lots of advertisements for an array of fiber supplements to promote “regularity” and reduce cholesterol. But did you know that a high-fiber diet can ease menopause symptoms and reduce the risk of breast cancer?
Fiber Removes Excess Estrogen
During menopause, the ovaries’ production of estrogen is reduced, but their production of progesterone stops completely. The result can be a hormonal imbalance in which estrogen is dominant. Excess estrogen has been shown to increase the risk of breast cancer, blood clots, stroke, high blood pressure, gallstones and liver problems, and can cause mood swings and suppress thyroid function.
Dietary fiber binds to and helps the body eliminate excess estrogen. Thus, it is no surprise that high-fiber diets have been associated with a decreased risk of breast cancer as well as other forms of cancer. Additional dietary fiber also alleviates constipation, reduces cholesterol levels, modulates blood sugar and reduces the risk of gallstones.
There are two forms of dietary fiber: soluble fiber and insoluble fiber. Each plays a different role. Insoluble fiber speeds up the transit time through the intestinal tract, helps relieve constipation and binds to toxins for removal through the colon. Soluble fiber slows stomach emptying time, which makes us feel full helps control weight. Soluble fiber also helps control blood sugar levels by slowing the release of glucose into the blood stream.
Simple Ways to Get More Fiber
Sure, you could just take a fiber supplement to get the benefits of fiber. But fiber supplements don’t contain any nutrients and many of them are loaded with artificial coloring and sweeteners. Why take a fiber supplement when whole, plant-based foods are loaded with fiber and packed with vitamins, minerals, antioxidants and phytonutrients, not to mention delicious flavor?
Getting enough dietary fiber doesn’t have to be difficult. If you ate the following each day, you’d get almost 30 grams of fiber, compared to the daily average of only 12-15 grams. (The bonus items add even more!):
—A bowl of oatmeal or kasha and a piece of whole fruit for breakfast.
Bonus: add 1 tablespoon ground flax seeds for an additional 3.3 grams of fiber plus a healthy dose of omega-3 fatty acids.
—With lunch, have a salad with tomatoes, cucumbers and olives and some carrot & celery sticks.
—A mid-afternoon snack of a piece of whole fruit or a small handful of nuts
Bonus: a fruit & greens smoothie is refreshing and delicious and provides approximately 10 grams of fiber!
—With dinner, have a salad—change the dressing for variety—or a leafy green vegetable.
Bonus—adding cooked beans and whole grains to the meal can add approximately 12 grams of additional fiber!
There is no need to worry about which foods contain which type of fiber. If you eat a variety of whole foods, you’ll get plenty of both soluble and insoluble fiber. Increase your fiber intake gradually to allow your body to adjust, and drink plenty of fluids because fiber needs water to do its job.
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