Fiber: The Midlife MVP You Didn’t Know You Needed
Let’s talk about something not-so-glamorous but totally game-changing: fiber.
As we move through perimenopause and menopause, our bodies are going through some serious shifts. Hormones fluctuate, metabolism slows, digestion gets sluggish, and blood sugar gets more sensitive. Sound familiar?
That’s where fiber comes in like a quiet superhero—supporting gut health, hormones, heart health, and even helping us feel more energized, less bloated, and more in control of our midlife metabolism.
Why Fiber is a Midlife Essential
Here’s what fiber does for you (and why I lovingly call it “nature’s broom”):
Supports hormone balance by binding to excess estrogen and helping eliminate it
Keeps digestion moving, preventing bloating and constipation
Feeds your good gut bacteria, which impacts mood, weight, immunity, and inflammation
Stabilizes blood sugar, helping with energy dips and cravings
Lowers cholesterol, supporting heart health
Promotes a feeling of fullness, helping with weight management
And the best part? Fiber is easy to get from real food once you know where to find it!
How Much Fiber Do You Need?
The recommended daily amount for women is:
25 grams/day for women under 50
21 grams/day for women over 50
But most of us are only getting half of that.
High-Fiber Foods for Midlife Women
Here’s a list of fiber-rich foods you can start adding to your meals (and how much fiber they have):
Chia seeds (1 oz)10g
Flax seeds, ground (2 tbsp)5.5g
Lentils (1 cup, cooked)15g
Black beans (1 cup, cooked)15g
Chickpeas (1 cup, cooked)12.5g
Avocado (1 whole)10g
Pear (with skin)5.5g
Raspberries (1 cup)8g
Apple (with skin)4.5g
Oats (1 cup, cooked)4g
Sweet potato (with skin)4g
Almonds (1 oz)3.5g
Broccoli (1 cup, cooked)5g
Quinoa (1 cup, cooked)5g
Air-popped popcorn (3 cups)3.5g
Tip: Try to get your fiber from a variety of plant foods throughout the day—especially veggies, legumes, seeds, and fruits.
Fiber Support—When You Need a Boost
Sometimes life gets busy, your digestion needs a little help, or you’re working on blood sugar or cholesterol levels. That’s when a gentle fiber supplement can be helpful.
Here are a few of my favorite natural options available through Fullscript:
Apex Energetics Fibromin – a blend of fiber and herbs to support hormone detox
Pure Encapsulations PureLean Fiber – gentle on digestion, easy to mix into smoothies
Designs for Health PaleoFiber – grain-free and great for GI support
Thorne FiberMend – a prebiotic-rich powder for microbiome health
👉 Here is the link to my favorite supplements, including a couple of fiber supplement options: https://us.fullscript.com/welcome/kgauthier1673633489
(You’ll get 10% off and practitioner-approved products!)
Pro Tip: Increase Fiber Slowly
Adding too much fiber too fast can lead to gas, bloating, and unhappy tummies. So go slow, drink plenty of water, and give your body a chance to adjust.
Ready to Feel Fuller, Lighter, and More Balanced?
Start with one simple fiber-rich swap a day, and you’ll be amazed at how much better your digestion, energy, and hormone balance feel in just a few weeks.
Need support with your nutrition or want to personalize your plan with HTMA testing? Let’s chat! I offer personalized coaching packages to help you feel your best—because midlife is for thriving, not surviving.
