Fiber for Hormone Health
Everything is interconnected. In life, nature, and our bodies; this common theme of connectedness is recurring. In the past we have discussed the connection between pelvic floor health and gut health, but did you know that there is also a connection between menopause and your gut health?!
Everything is interconnected. In life, nature, and our bodies; this common theme of connectedness is recurring. In the past we have discussed the connection between pelvic floor health and gut health, but did you know that there is also a connection between menopause and your gut health?!
Gut health refers to the state of the microbiome, the bacteria that line the intestines aiding in digestion of food, producing key players in the immune system, and even produce some hormones for our bodies! These bacteria are fueled by the foods we eat, and influenced by many other things as well, such as activity level, and stress management. Some hormones are absorbed by cells in the gut, responding to them in different ways. Although there is a lot of room for more research on this topic, the early findings suggest that the decrease in estrogen that occurs naturally with post-menopause can impact the gut microbiome by decreasing the diversity of bacteria.
There is emerging research that suggests that the influence of the gut microbiome and hormones may work both ways; the gut bacteria metabolizing hormones, and hormone levels being influenced by gut microorganisms. As female hormones cycle throughout a lifetime, it is being found that there is more biodiversity during menstruating years, with a decline in diversity as estrogen levels decline. When a woman enters the post-menopause phase of life, the gut microbiome becomes more like the diversity found in males of the same age.
As the hormones, and gut microbiome changes, it is more common for peri-post menopausal woman to experience an increase in food sensitivities, Irritable Bowel Syndrome symptoms, and other digestive upset and diseases. In animal studies on this topic, it has been found that when the gut microbiome maintains diversity, there are less menopausal symptoms.
To help support the gut microbiome, while it helps support a variety of roles in the body, hormones included, it is suggested to reach 25g of fiber daily, with a wide range of sources. Here are some examples of easy fiber foods you can add to your daily routine:
Banana = 3.5g fiber
Black beans (1 cup) = 15g fiber
Raspberries (1 cup) = 8g fiber
Green peas (1 cup) = 9g fiber
Broccoli (1 cup) = 5g fiber
Whole-wheat pasta (1 cup) = 6g fiber
Chia seeds (1 oz) = 10g fiber
Lentils (1 cup) = 15.5g fiber
Once you are in the habit of combing different foods, it can be easy to mix and match to make amazing, fiber fueled meals. For breakfast, combine one cup of each oats and raspberries for 13.5g of fiber to start your day. A salad with beans for lunch can provide 11g of fiber. A stir-fry for dinner with quinoa, carrots, broccoli, and peas gives an amazing boost in fiber as well. Check out our Instagram page for weekly fiber fueled recipe ideas as well!
Out gut microbiome is the central hub that interconnects many of the functions in the human body. To help support a diverse gut microbiome, it is key to be fiber focused. The diversity in the gut influences, and can be influenced by hormone changes, specifically with estrogen. Help support your hormones and body by staying fiber focused throughout the day!
References:
https://www.ncbi.nlm.nih.gov/pmc/articles/PMC9379122/
