Ep. 86 Are You Eating Enough Fiber? Signs, Symptoms, and Simple Fixes

In this episode of The Balanced Hormone Solution Podcast, Tracy is talking about one of the most overlooked nutrients for women in perimenopause: fiber.

Fiber may not be trendy or exciting, but it plays a powerful role in hormone health, digestion, blood sugar balance, cholesterol, cravings, and fat loss. And for women in perimenopause, getting enough fiber can make a noticeable difference in how your body feels and functions.

As hormones begin to fluctuate, many women notice changes in digestion, appetite, belly fat, insulin sensitivity, and cholesterol. Fiber helps support the body through these shifts by improving elimination, stabilizing blood sugar, feeding the gut microbiome, and helping meals feel more satisfying.

In this episode, Tracy explains why fiber is so important in perimenopause, how to know if you may not be getting enough, and practical ways to increase fiber without feeling bloated or overwhelmed.

In this episode, Tracy covers:

• What fiber is and the difference between soluble and insoluble fiber
• Why fiber matters more during perimenopause
• How fiber supports estrogen elimination and hormone balance
• The connection between constipation and hormone detoxification
• Why fiber helps stabilize blood sugar and reduce cravings
• How fiber supports satiety, fat loss, and appetite control
• The role of fiber in lowering LDL cholesterol and supporting heart health
• How fiber feeds the gut microbiome and supports metabolic health
• Signs you may not be getting enough fiber
• Why increasing protein without enough plants can lead to constipation
• How much fiber women should aim for each day
• Simple ways to add more fiber through berries, chia, flax, vegetables, beans, lentils, and whole-food carbs
• What to do if fiber makes you bloated
• Common mistakes women make when trying to increase fiber
• A simple 7-day fiber challenge to help you get started

Tracy also shares practical meal and snack ideas to help you reach your fiber goals without overcomplicating your nutrition.

If you’ve been struggling with constipation, cravings, blood sugar crashes, stubborn belly fat, or feeling hungry soon after meals, this episode will help you understand why fiber may be the missing piece.

Fiber isn’t a quick fix, but it is one of the simplest and most effective tools for supporting your body in perimenopause.

Small daily habits matter — and adding more fiber is a great place to start.

Transcript

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0:01

If you're dealing with constipation, cravings, stubborn belly fat, bloating, blood sugar crashes, high cholesterol, or feeling like you're hungry all the time, the missing piece might not be another supplement, detox, or a stricter diet. It might be fiber. And in perimenopause, fiber becomes even more important because our hormones, digestion, insulin sensitivity, and metabolism are all shifting, not to mention the moods. So today, we're talking about why fiber matters, signs that you're not getting enough, how much you actually need, and simple ways to add more fiber into your meals without feeling bloated or overwhelmed

Speaker 0:55

Welcome to the Balance Hormone Solution podcast. If you're a woman 35 plus feeling exhausted, struggling to lose weight, and wondering where your libido went, this is for you. I am Tracy Aaron, a functional medicine practitioner who helps women balance their hormones naturally without prescriptions, guesswork, or trendy nonsense. 'Cause here's the truth: your symptoms aren't random. They're signals, and if you know how to listen, you can fix the root cause and start feeling like yourself again. If you're ready for real solutions, let's get to it.

1:35

All right, so let's get into what fiber actually is. Fiber is a type of carbohydrate found in plant foods that your body doesn't fully digest. I know, that sounds counterintuitive, but these are good things. So instead of being broken down like sugar or starch, fiber moves through the digestive tract and does some really important jobs along the way. And there are two main types: soluble and insoluble. So let me start with soluble fiber first. This type dissolves in water, and it forms a gel-like substance. So these things help, uh, slow digestion, supports blood sugar balance, it lowers a certain type of cholesterol called LDL, it helps keep you full longer, and it feeds beneficial gut bacteria. So you can find soluble fiber in things like oats, beans, lentils, apples, pears, chia seeds, flax seeds, sweet potatoes, right? These are all wonderful foods to put in your diet. The other type would be insoluble fiber. This is the type that does not dissolve in water. So this helps add bulk to the stool. It supports regular bowel movements. It prevents constipation. It keeps things moving through the digestive tract. Okay? So this insoluble fiber you can find in foods like all vegetables, fruit skins, love kiwi skins, contrary to popular belief, they're not that bad, just slice them thin, whole grains, nuts, seeds, and wheat bran. Now, both types matter, and most whole plant foods contain a mix of both. Isn't that amazing? It's like God was thinking of us when he designed the human body in terms of nutrition. So why does fiber matter more in perimenopause? During perimenopause, estrogen, progesterone, these hormones, they begin to fluctuate, and these changes can impact digestion, insulin sensitivity, appetite, inflammation, cholesterol, a- and where your body stores fat. So fiber helps support the body through these changes in several key ways. All right, let's dive into some of those ways. Number one, fiber supports estrogen detox and hormone balance. So here's what happens. Your liver packages up used estrogen so your body can eliminate it through the stool. But if you're constipated or you're not getting enough fiber, that estrogen can be reabsorbed instead of eliminated efficiently. So this is one reason why regular bowel movements matter so much for hormone health. Honestly, if you become a client of mine, one of my very first questions is going to be, "How many bowel movements do you have a day?" And if it's less than one, we start here. This is one reason regular bowel movements are critical. Okay? There's other reasons too, but fiber helps bind all the waste products in the gut, and it supports that daily elimination. So a simple way to explain it, if you're not pooping regularly, your body isn't taking out the trash. And in perimenopause, when estrogen can feel like it's all over the place, we wanna support every pathway that helps the body process and eliminate hormones properly. We don't wanna leave any of those pathways behind. The next thing is fiber helps stabilize blood sugar. So blood sugar regulation often becomes more challenging in perimenopause 'cause you may notice more cravings, more belly fat, energy crashes, waking up at night, feeling shaky or irritable between meals. Fiber is going to slow the absorption of glucose into the bloodstream, and that means when you eat fiber with your meals, especially along protein and healthy fats, you're gonna get a slower, steadier rise in blood sugar instead of a big spike and a crash. So this matters because stable blood sugar supports everything: energy, mood, cravings, sleep, fat loss, insulin sensitivity. A practical tip, before eating something higher carb, ask yourself this: how can I add fiber and protein to this? For example, instead of a piece of toast alone, you have sprouted grain toast with eggs and berries. Instead of pasta alone, you add chicken, vegetables, a side salad. Instead of a snack bar, you try Greek yogurt with chia seeds and raspberries Fiber also helps with that sense of fullness and fat loss. So one of the biggest complaints in perimenopause is, "I'm doing what I used to do, but it's just not working anymore." So fiber can help because it adds volume to meals without adding a lot of calories. High-fiber foods take longer to chew, they slow digestion, and they help you feel satisfied. So this can naturally reduce overeating without needing to, like, white-knuckle your way through hunger. None of my clients are hungry. We're eating so much food, so much fiber, that honestly, the most popular question I get is, "How in the world am I gonna lose weight eating this much food?" In which case, I just say, "Just trust. You will." Um, examples of this would be, like, a cup of raspberries. It has eight grams of fiber. Two, uh, tablespoons of chia seeds have about 10 grams. It's great. Half cup of lentils, about eight grams. Medium pear has about five to six grams. Cup of broccoli, just broccoli alone, five grams. So adding these foods consistently can make your meals much more filling without a huge caloric impact. Fiber also supports cholesterol and heart health, and this is a big one for women in midlife. So as estrogen declines, uh, cholesterol numbers can really start to change. So soluble fiber helps reduce that LDL cholesterol by binding to bile acids in the digestive tract, which helps the body excrete excess cholesterol. Now, this doesn't mean that fiber replaces medical care or medication if needed, but it is one of the most powerful nutrition tools we have for supporting heart health. Now, again, those great soluble fiber foods, let's talk about those again, things like oats, beans, lentils, apples, flaxseed, psyllium husk, Brussels sprouts. When's the last time you included a healthy portion of these in your diet? Fiber also feeds the gut microbiome. So your gut bacteria eats certain types of fiber, and it produces short-chain fatty acids, which helps support gut lining health, immune function, inflammation balance, metabolic health, appetite regulation. So a diverse gut microbiome loves a diverse diet. This is why we say eat the rainbow. So instead of eating the same two vegetables every day, aim for a variety across the week. Here's a simple challenge. Can you eat 20 to 30 different plant foods this week? I mean, that might seem crazy, but just think about it. That includes vegetables, fruits, beans- Lentils, whole grains, nuts, seeds, herbs even, spices. Okay? So let's think about doing that challenge together. So signs that you may not be getting enough fiber. You might need more fiber if you notice these things: constipation or not having a daily bowel movement, or hard, dry, difficult-to-pass stools, feeling hungry after meals, strong cravings, especially for sugar or carbs, energy crashes after meals, irregular blood sugar, high LDL cholesterol, poor gut motility, bloating from low plant food diversity, difficulty feeling satisfied while dieting, hemorrhoids or straining, meals are mostly protein, dairy, processed foods, or refined carbs. So here's a common pattern that I see. Women are told all over the internet to increase their protein, which is great, but they accidentally decrease plants and fiber. So now they're eating more chicken, eggs, protein shakes, Greek yogurt, but not enough vegetables, berries, beans, or seeds. And then they feel constipated, bloated, and they think protein is the problem. And often it's not too much protein. It's not enough fiber, fluid, and movement. So how much fiber do women need? A good general target for women is around 25 to 35 grams a day. Now, most people are getting much less than that So an important note is I don't want you to jump from 10 grams to 35 grams overnight. That can definitely cause gas, bloating, discomfort. I want you to increase gradually. Start by adding 5 grams per day. Drink a lot more water and let your gut adjust. So here's some practical ways to add more fiber. Number one, chia or ground flax daily. These are so easy to add into smoothies, Greek yogurt, oatmeal, cottage cheese bowls, protein pudding. Just start with a tablespoon and increase as you can tolerate it. Number two, add berries. Berries are lower in sugar and higher in fiber than many fruits. Best options would be things like raspberries, blackberries, strawberries, blueberries. Try adding them into breakfast or, not my favorite move, but way better than ice cream, an after-dinner sweet treat. I love to keep fruit before 2:00 PM. Number three, eat one big salad or a veggie bowl daily. You're gonna start with, build it from here, greens, cabbage, cucumbers, peppers, carrots, beans, protein, avocado, and seeds. This can easily add up to 8 to 12 grams of fiber in just one meal. Number four, you can add beans or lentils three to five times a week. So lentils, super easy to throw into soups, black beans to taco bowls, chickpeas to salads, hummus as a dip, just watch that excess oil. Mix beans into ground turkey or beef. If beans make you bloated, start small with two tablespoons and rinse those canned beans really, really well. Number five, upgrade your carbs, so swap refined carbs for higher f- fiber options, things like white rice for quinoa or lentils mixed with rice, white bread with sprouted grain or high-fiber bread, regular pasta for chickpea, lentil, or whole grain pasta, crackers for seeded crackers, cereal for oats with chia and berries. Couple more. Six, use the fiber first rule. At lunch and dinner, ask, "Where's my fiber?" You want to aim for half your plate to be vegetables or one cup of vegetables plus one higher fiber carb. Number seven, add a high fiber snack, things like apple with almond butter, Greek yogurt with chia and raspberries, veggies and hummus, roasted chickpeas, edamame, pears with walnuts, cottage cheese with berries and flax. And the last one that's so easy is just consider some psyllium husk. Psyllium can be very helpful for constipation, cholesterol, blood sugar support, but start small. Drink plenty of water and check with your provider if you're taking medications because fiber supplements can definitely interfere with absorptions. So let's talk about a sample day. What does 30 plus grams of fiber look like? For breakfast, it could look like a Greek yogurt bowl with Greek yogurt, a cup of raspberries, a tablespoon of chia seeds, a tablespoon of ground flax. Right there, 15 grams of fiber. For lunch, it could look like a chicken salad bowl full of greens, roasted vegetables, half cup of chickpeas, avocado. Boom, 10 to 12 grams of fiber right there. A snack, maybe apple with some nut butter. Four to five grams of fiber right there. Dinner, salmon with roasted Brussels sprouts, sweet potato, side salad. Approximately eight to 10 grams of fiber. That gets you around 35 grams without doing anything extreme, and trust me, you will not be hungry eating like this. Now, here's a million-dollar question. What if fiber makes you bloated? This is common, especially if your gut is not used to this, so try increasing slowly. You need to drink more water. Something that our family does is called a digestion walk. 10 minutes minimum after every single meal, my 10-year-old up, we walk after meals. Cook vegetables instead of eating everything raw. Start with lower bloat options like berries, chia, oats, zucchini, carrots, potatoes with the skin, and cooked greens. Don't forget to rinse those canned beans, and try smaller portions of things like beans and lentils. Make sure you're chewing thoroughly, and don't add a huge fiber supplement on top of a low-fiber diet overnight. The thing is that constipation plus bloating may me- mean that you need more fluid. Drink more during the day. Magnesium. Move your body. Or there... You could be needing some specialized support. So common mistakes that I see women making with fiber is, number one, relying on fiber bars. No, no, and no. Fiber bars can help in a pinch, but they can also cause glass- gas and bloating because many use added fibers or sugar alcohols. We want whole foods to be the foundation. Mistake number two: increasing protein but forgetting the plants. Right? Protein is essential, especially in perimenopause, but protein alone won't give you fiber. Animal foods have zero fiber. So if your day is eggs, chicken, protein shakes, cheese, meat, you may hit your protein goal but miss your fiber goal Mistake number three, going too fast. More fiber is not always better if your gut isn't ready. Gradual increase is key. Mistake number four, not drinking enough water. Fiber needs fluid to do its job. If you increase fiber but you stay dehydrated, constipation's only gonna get worse. And the last mistake is thinking fiber is just for pooping. I mean, yes, fiber helps with bowel movements, but it also supports blood sugar, cholesterol, fullness, gut bacteria, that estrogen elimination, and metabolic health. So over the next seven days, don't overhaul everything. Just choose one fiber upgrade per meal. Examples would be like those berries and chia seeds to your breakfast, a salad or a cooked veggie to lunch, beans or lentils to dinner. Swap your snack for fruit plus nuts, and add ground flax to yogurt or oatmeal. Track your fiber for a few days and see where you actually are. Trust me, you're probably not getting 35 grams unless you're really trying to. Fiber's not sexy. It's not trendy. It's not a quick fix. But it is one of the most powerful tools you have in perimenopause. If you want better digestion, fewer cravings, steadier blood sugar, improved cholesterol, better hormone elimination, and meals that actually keep you full, start with fiber. Not perfectly, just consistently, because small daily habits are what create real change. Now, if you're tired of guessing what your body needs in perimenopause, this is exactly what we work on inside the Balanced Hormone Solution, building meals that support your hormones, metabolism, digestion, and fat loss without extremes. You don't need another restrictive diet. You need a strategy that works with your body. Be happy to work with you, too

Speaker 3 18:33

That's it for today's episode of The Balanced Hormone Solution podcast. If this resonated, don't just listen, do something about it. Make sure to subscribe so you don't miss what's coming next, and if you know another woman who's tired of feeling like a stranger in her own body, send her this way. For more support, check out the show notes. I've got resources to help you get started. Just remember, your body isn't broken. You just need the right tools. See you next time