Dietary fiber helps provide health benefits during all stages of life, including menopause. According to the American Academy of Family Physicians, eating foods that are high in fiber can help treat constipation, hemorrhoids and irritable bowel syndrome. It may also help lower your risk of developing heart disease, certain types of cancer and help to lower your cholesterol. Consuming adequate amounts of fiber during menopause may also help with some of the symptoms associated with this life stage.
The Basics
Women go through menopause usually between age 45 and 55. Hormonal changes create various symptoms, including the cessation of menstrual periods. Other symptoms of menopause may include mood swings, forgetfulness, night sweats, weight gain and insomnia. Fluctuating hormones may also cause changes in digestion, including constipation. Menopausal women may also experience an increased risk for developing heart disease.
Dietary Fiber
Food contains various nutrients, such as vitamins, protein and minerals, and some foods contain dietary fiber. Unlike other food substances, this type of carbohydrate doesn't digest in your body. Both soluble and insoluble types of fiber offer health benefits. The American Academy of Family Physicians recommends that women younger than age 50 should consume at least 25 g of fiber each day, while women over age 50 should consume at least 21 g per day.
Health Benefits
Eating a diet with adequate amounts of fiber during menopause may help reduce constipation. Fiber also helps in the fight against heart disease, an illness that often affects women later in life. Dietary fiber may also reduce your risk of gaining weight during menopause. Fiber's ability to make you feel fuller longer may help reduce overeating that can lead to weight gain.
Sources of Fiber
Choose healthy sources of fiber for your diet. Reduce your risk of gaining weight during menopause by choosing high fiber foods that contain minimal amounts of fat and calories, including whole grains, fruit, vegetables and legumes. While fiber supplements may supply dietary fiber, wholesome food sources also provide adequate amounts of important nutrients.
Considerations
While eating fiber during menopause can help you stay healthy, it may cause some side effects, especially if you aren't used to eating fiber. Avoid gas and abdominal cramping by gradually introducing fiber into your diet. Spread your fiber intake out over the entire day, consuming small amounts during each meal and snack, rather than all at once. For instance, eat a bran muffin with your breakfast, fruit for snacks and desserts, and vegetables and salads for your side dishes.
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