Part 1: Menopause and Plant-Based Diets- Fiber Is A Game-Changer

The metabolic complications associated with menopause are real. This is Part 1 in a new series dedicated to the benefits of a flexible, plant-based eating pattern during the menopause transition and beyond. If you're new to plant-based diets, please be sure to see my introduction to this series post.

The Connection Between Fiber and Belly Fat

As a both a dietitian and a woman going through menopause myself, I'm fully aware of all the struggles. The weight gain, the mood changes, and the sudden realization that your body is just not the same.

When estrogen levels begin to decline, weight gain gradually shifts away from the hips and thighs and towards the mid-section. This type of fat is called visceral fat, and it's much more dangerous and metabolically active that the bothersome subcutaneous fat found around the hips and thighs.

Visceral fat is likely the reason women's risk for cardiovascular disease and other metabolic disorders increases during this time.

Studies have concluded that high dietary fiber intake is associated with lower body weight and body fat, specifically visceral fat.

Why Fiber Matters in Menopause

Dietary fiber plays several critical roles in appetite regulation and overall health outcomes:

• High-fiber foods like beans, vegetables, and whole grains are low calorie foods that add bulk to meals and slow down digestion—helping you stay fuller longer.
• Fiber slows the rate that glucose enters your bloodstream, which can reduce energy crashes.
• Fiber is basically food for our gut microbes, which helps keep the GI tract running smoothly and may even influence weight and metabolism.
• Soluble fiber from foods like oats, flaxseed, and beans, can help lower LDL cholesterol and support a healthier cardiovascular system (more about heart health in Part 2).

How To Increase Dietary Fiber

Aim for at least 25 grams of fiber, preferably more, every day. It's best to obtain fiber from actual food itself, rather than a supplement, since fiber from food provides so many additional health benefits that no supplement could ever replicate.

It may seem daunting to get this much fiber, but it can be easily done just by making the majority of your calorie intake plant-based.

Begin to replace refined simple carbohydrates like those found in white flour, cakes, cookies and white pasta with more complex carbohydrates which are found in fruits, vegetables, whole grains, potatoes and legumes. These foods are naturally low in calories, making them ideal for weight loss and overall metabolic health.

Read food labels! Food labels are very helpful when comparing products in the supermarket and can help guide you to make smarter decisions when it comes to food. You can find the fiber content (listed in grams) right on the food product label.

Many women find that journaling or using an app helps them keep track of their fiber intake.

Avoiding Unpleasant Side Effects of Fiber

Increasing fiber into the diet gradually, over a period of weeks to even months, is one way to avoid unpleasant gastrointestinal side effects.

Many of my patients find that taking the digestive enzyme, Beano, can help them better tolerate high fiber foods like vegetables, beans and legumes.

Fiber Content of Common Plant-Based Foods

Fruit

• Raspberries (1 cup): 8g
• Pear with skin (1 medium): 5.5g
• Apple with skin (1 medium): 4.5g
• Banana (1 medium): 3g
• Orange (1 medium): 3g
• Avocado (½ ): 5g

Vegetables

• Artichoke (1 medium): 7g
• Broccoli (1 cup cooked): 5g
• Brussels sprouts (1 cup cooked): 4g
• Carrots (1 cup raw): 3.5g
• Sweet potato (1 medium with skin): 4g
• Spinach (1 cup cooked): 4g

Whole Grains

• Oats (½ cup dry): 4g
• Quinoa (1 cup cooked): 5g
• Brown rice (1 cup cooked): 3.5g
• Barley (1 cup cooked): 6g
• Buckwheat (1 cup cooked): 5g
• Whole wheat pasta (1 cup cooked): 6g
• 100% Whole wheat bread (1 slice): 3-5g (can vary depending on brand)
• Popcorn (3 cups air-popped): 3.5g

Legumes (beans, lentils, peas) and Plant-Based Protein

• Lentils (1 cup cooked): 15g
• Black beans (1 cup cooked): 15g
• Chickpeas (1 cup cooked): 12g
• Split peas (1 cup cooked): 16g
• Edamame (1 cup cooked): 8g
• Tempeh (3 oz): 8g
• Tofu (3 oz): 2g

Nuts & Seeds

• Chia seeds (1 tbsp): 5g
• Flaxseeds, ground (1 tbsp): 3g
• Almonds (¼ cup): 4g
• Pistachios (¼ cup): 3g
• Sunflower seeds (¼ cup): 3g

Be sure to check out my recipe page for more mouth-watering plant-inspired recipes!

Have A Question?

Be sure to drop it in the comments below, and I'll do my best to answer promptly!