Fiber is not an especially sexy subject, but when you don’t get enough, your body lets you know in often unpleasant ways. When you’re in perimenopause or menopause, you treasure the times your body feels good, and ingesting a healthy amount of fiber can help. Fiber exists in two forms—soluble and insoluble—and you need both for overall health. We’re here to talk about soluble fiber.

Read about menopause, fiber and sleep

What is soluble fiber?

Soluble fiber is the type that retains and dissolves in water. During the digestive process it turns to gel and also slows digestion and absorption of nutrients from the stomach and intestinal tract. 

Four types of soluble fiber can be found in our food:

• Pectins, especially in apples, pears, and citrus fruits, as well as some vegetables and legumes.
• Inulin, in onions, leeks, garlic, asparagus, chicory, Jerusalem artichokes, and more.
• Beta-glucan, mostly in oats and other grains.
• Naturally occurring gums (i.e. guar gum), in some seeds and seaweeds.

The best food sources of soluble fiber include avocado, Brussel sprouts, green beans, sweet potatoes, strawberries, blueberries, oat bran, barley, beans, apples and pears (with skin on), bananas, carrots, citrus, peas, psyllium, lentils, peas, and seeds. 

Menopause and soluble fiber

The health challenges women in menopause face may be improved and managed by getting enough soluble fiber in their diet and/or with supplements. One of the more serious health issues that appear in menopause is an increased risk of heart disease. Numerous factors can impact that risk, and soluble fiber can help with a few of them.

According to the National Lipid Association, because soluble fiber is not absorbed in the intestinal tract, it can attach to cholesterol in the intestine and help remove it from the body. If you ingest 5 to 10 grams of soluble fiber daily, you can reduce your total and low-density lipoprotein (LDL, or “bad”) cholesterol by 5 to 11 points or more. While LDL particles of any size can lead to plaque formation in the arteries, research shows that smaller LDL particles are better able to penetrate the walls of arteries, raising your health risks. 

Other health benefits of soluble fiber for women in menopause include:

• Hormone imbalance is a phrase heard often in perimenopause and menopause discussions, and soluble fiber can help. Getting sufficient soluble fiber in your diet can assist in detox—clearing excess estrogen (estrogen dominance) by reducing the amount absorbed in the colon—and thus helping with menopausal symptoms. 
• Soluble fiber is diabetes friendly. It doesn’t contribute to spikes in blood sugar because it isn’t absorbed well and slows the digestion of carbs. Whether you have prediabetes or diabetes, eating foods with soluble fiber daily can help keep your blood glucose under control.
• Digestive problems are common in menopause, and two frequent complaints are diarrhea and constipation. Because soluble fiber absorbs water as it travels through your system, it helps build up bulky stools, which protects against these digestive worries.

Read about menopause and constipation/gas/bloating

• Weight gain is among the most often named symptoms of menopause, and soluble fiber may help by keeping you feeling full and satisfied.
• Antioxidant activity can get a boost from soluble fiber, and this in turn can reduce the burden placed on the kidneys to process and eliminate nitrogen.  

Bottom line

Soluble fiber is a terrific asset in the perimenopause and menopause years. It can be found in so many delicious, nutritious foods that are easy to include in your daily menu. If you ever need some additional help in getting sufficient soluble fiber, you can use an all-natural guar gum supplement like Fiberus according to package directions or consult your healthcare provider.