Why Fiber Is an Underrated Nutrient in Perimenopause

When women in midlife try to improve their health, most of the attention goes to protein, healthy fats, or cutting carbs. But there’s one nutrient that quietly supports your hormones, gut, and metabolism, and it doesn’t get nearly enough credit. That nutrient is fiber.

During perimenopause, your body is navigating a cascade of changes. Hormones fluctuate, your metabolism slows down, and digestion can become more sensitive. While many women turn to supplements or restrictive diets, one of the simplest and most effective changes you can make is to eat more fiber.

Here’s why this often-forgotten nutrient plays such a big role in perimenopause:

1. Fiber helps balance estrogen naturally

Estrogen doesn’t just get produced and used, it also needs to be cleared out of the body properly. Soluble fiber binds to excess estrogen in the digestive tract and helps remove it through bowel movements. Without enough fiber, this excess estrogen can get reabsorbed, contributing to symptoms like breast tenderness, mood swings, and heavy periods.

2. It improves gut health, which affects everything

Your gut microbiome helps break down and eliminate hormones, manage inflammation, and even regulate mood. Fiber-rich foods like vegetables, fruits, beans, and seeds feed your beneficial gut bacteria, helping them thrive. A healthy gut means better digestion, fewer cravings, and more mental clarity.

3. It supports blood sugar stability

As hormones shift, many women become more sensitive to sugar. Fiber slows down the digestion of carbohydrates, helping keep your blood sugar steady. This helps reduce spikes and crashes in energy, supports weight loss, and lowers the risk of insulin resistance; a common issue in midlife.

4. It relieves bloating and constipation

Digestion tends to slow down during perimenopause, especially if you're stressed or not moving as much. Fiber helps promote regularity by adding bulk and softness to your stool. This is important not just for comfort, but also for daily detoxification and hormonal balance.

5. It helps you feel full and manage cravings

Eating more fiber helps you feel satisfied after meals. It slows digestion and increases satiety hormones, so you’re less likely to snack between meals or overeat at night. This makes it easier to maintain a healthy weight without feeling deprived.

Shoot for at least 40g of fiber a day. Most women are only getting about half. Start with increasing by 5g a day per week to allow your system to adapt to the increased fiber, which will minimize side effects of increasing fiber too quickly.

Easy ways to eat more fiber without overthinking it

• Add a tablespoon of chia or flaxseeds to your smoothie or curd

• Include a variety of vegetables - mix of raw and cooked - with lunch and dinner. Aim for color and diversity

• Snack on fruits with the peel instead of reaching for processed options

• Eat more dals, chana, rajma, and other whole legumes

• Choose whole grains like brown rice, millets, or steel-cut oats

• Try a veggie-loaded soup or stew once or twice a week

• Sprinkle psyllium husk in water if you need extra digestive support

Here's a simple chart of high fiber Indian foods you can use for reference.

Fiber doesn’t get much attention because it’s not trendy. But it’s one of the most powerful ways to support your hormones, improve gut health, and manage weight in perimenopause. It works quietly in the background, but the results show up in how you feel every single day.