Your Gut Called and It's Begging for Fiber

Forget glamorous superfoods and trendy supplements—fiber might be the most underrated nutritional powerhouse in your menopause toolkit. This episode dives deep into why this humble dietary component deserves star status, especially for women navigating hormonal transitions.

When estrogen levels drop during menopause, your body experiences cascading effects: sluggish digestion, stubborn weight gain, mood fluctuations, and increased heart health risks. Fiber emerges as the unexpected hero addressing all these challenges. As your host Robin Hackney explains, "Fiber is like a friend who always shows up on time, helps clean the kitchen, and still makes you laugh"—reliable, essential, and beneficial for virtually everything.

We explore the critical differences between soluble fiber (found in oats, beans, and flaxseeds) and insoluble fiber (abundant in whole grains and vegetables), breaking down how each type supports your menopausal body. You'll discover why fiber is your digestive system's gentle broom, your metabolism's steady companion, your heart's protective shield, and your blood sugar's balancing force. The recommended 21-25 grams daily for women over 50 might sound challenging, but this episode provides practical, achievable strategies to increase your intake without overhauling your entire diet.

Whether you're in perimenopause, menopause, or simply looking to optimize your wellness journey, this fiber masterclass delivers actionable insights that could transform how you feel day to day. Subscribe to Spandex and Wine for more conversation that balances healthy lifestyle choices with life's simple pleasures—because wellness should always include a splash of wine and a whole lot of joy.

Chapters

• 0:00 Welcome to Spandex and Wine
• 1:09 Fiber: A Menopause Game Changer
• 2:55 Types of Fiber and Benefits
• 4:50 Blood Sugar Balance and Fiber
• 6:11 How Much Fiber You Need
• 8:02 Episode Wrap and Community Connection

Transcript

Speaker 1: 0:00

Hello and welcome to the Spandex and Wine podcast. I'm your host, robin Hackney, and I'm so happy that you're here. This podcast is a place for conversations about balancing a healthy lifestyle and being happy. More specifically, happy hour. Together we'll explore all things wellness and wine. I hope you learn a little, laugh a lot and, along the way, know you're not alone on this balanced wellness journey. Ready to jump in? Pour something in your glass that makes you happy, because it's time for Spandex and Wine. Hey there, welcome back to the Spandex and Wine podcast, where we talk all things wellness with, of course, a splash of wine.

Speaker 1: 0:41

I'm Robin Hackney and today I'm recording this episode outside because it is beautiful. Actually, I'm not fully outside. I am back in my favorite spot, in my screened-in porch. I have been waiting for the weather to warm up so I can sit out here more, so that's where I'm recording today. If you hear the wind, if you hear my roosters likely you will, but I wanted to be out here because we are exploring a topic that can seriously change your life. Get ready, ready.

Speaker 1: 1:13

It's fiber. Yep, I said fiber. It might not sound glamorous but, trust me, it is a total game changer, especially for women navigating menopause. I did a challenge this past January where we focused on high protein and high fiber, and I got a lot of good feedback. People saw a huge difference. So trust me when I say you need to get more fiber in your diet. All right, grab a glass of wine, get comfy and let's talk fiber magic.

Speaker 1: 1:43

So why is fiber such a big deal? I heard a good analogy that helps explain. It said that fiber is like a friend who always shows up on time, helps clean the kitchen and still makes you laugh. It's reliable, essential and good for pretty much everything. And during menopause, our bodies go through hormonal changes that can affect digestion. And during menopause, our bodies go through hormonal changes that can affect digestion, weight and even your mood, as if I needed to tell you that. And that's where fiber comes in, like a superhero in yoga pants. So, first off, fiber is fantastic for digestion. We're all aware of that right. But as estrogen levels drop, digestion can slow down, making constipation more common, which is never fun. And fiber keeps things moving smoothly, like literally Think of it as a gentle broom sweeping through your digestive tract. Foods like beans, whole grains, fruits and veggies are going to be your best friend.

Speaker 1: 2:45

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Speaker 1: 3:32

And when you think about weight management so metabolism slows during menopause and I'm again sensing lots of head nods here Fiber helps you stay fuller longer, which can curb those cravings that seem to hit at 3 pm when you're eyeing that cookie jar. And adding fiber-rich foods to your meals helps you feel satisfied and prevents those energy crashes. And let me tell you, fiber is also your heart's bestie. Women in menopause face a higher risk of heart issues and fiber helps by lowering cholesterol, improving overall heart health. It's like giving your heart a cozy little hug with every bite of oatmeal. And there are a couple different types of fiber, so soluble fiber is found in beans, oats, flaxseed and oat bran, and this type slows digestion and binds cholesterol in the intestines, removing it from the body. Insoluble fiber is found in whole grains, beans, nuts and vegetables and it increases stool bulk and helps keep you regular. You're welcome. You're feeling better already, aren't you? But wait, there's more.

Speaker 1: 4:46

Let's talk about blood sugar balance, all right. So fiber helps slow the absorption of sugar in the bloodstream, which means fewer spikes and crashes, and that's huge for steady energy levels and keeping those mood swings in check. It helps balance blood sugar by slowing down digestion and the absorption of carbohydrates, which prevent rapid spikes in your glucose levels and promoting a more gradual and stable release of energy. So fiber, especially soluble fiber, like I talked about before, forms a gel-like substance in the stomach and the intestines which slows down the breakdown of carbohydrates and their absorption in the bloodstream. And this prevents, like I said before, the sharp rises and falls in blood sugars that can occur after eating. So, while insoluble fiber, it doesn't dissolve in water and, like I said before, it adds that bulk to the stool, so it helps aid in healthy digestion.

Speaker 1: 5:46

So some examples of fiber rich foods, which I'll be sharing more on social media, but soluble fiber would be more like apples and bananas, oats, peas, black beans, lima beans, brussels sprouts, avocados, and then insoluble will be, just like I mentioned before, whole grains, vegetables and fruits. So how much fiber do you actually need? Well, I've heard before that for women over 50, the magic number is 21. I suggest between 20 and 25. And if you're thinking, whew, that sounds like a lot, it really is easier than what you think. Like I mentioned a few things before, you could also try adding chia seeds to your yogurt, or maybe tossing beans in your salad, or swapping white bread for whole grain. So it's little changes like that that can make a big difference.

Speaker 1: 6:39

And, like I mentioned, I'll be sharing more on social media. So watch for those posts and reels and do not forget to drink plenty of water when you're upping your fiber game. Fiber without water is like spandex without stretch. It just doesn't work. I always recommend 48 ounces or more per day, and I know that a lot of the experts say even more than that, but I feel like you're getting a lot of water in your fruits and vegetables as well, so I think you have to kind of just find what works for you. So there you have it. Fiber is your digestive hero, it is your waistline warrior, it's your heart's cheerleader. So add a little extra to your day and you'll be feeling fantastic in no time.

Speaker 1: 7:27

And I want to be sharing more, or I will share more on Instagram and Facebook so you can get a few more ideas. I feel like sometimes it can be just a little tricky or we can get stuck in a rut, so I will do my best to help you there. And, of course, I need to mention that this topic and any topic that I talk about on the podcast you should consult with your physician and make sure that everything is good from that standpoint as well. I cannot replace your physician, so do your research and find what works best for you and your body. Thank you so much for tuning into the Spandex and Wine podcast today. Don't forget to subscribe, share this episode with your fiber curious friends, and I'll catch you next time with more tips for living well, staying strong and yes, enjoying that well-deserved glass of wine. Cheers. Thank you for listening.

Speaker 1: 8:24

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