Fiber is important for digestion and for helping to reduce cholesterol in our arteries. These are great benefits, especially for women in menopause who often experience digestive problems and are at greater risk of heart disease. But did you know fiber can also help improve your sleep?

Yup. It's true.

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Are you getting enough fiber?

Most adults don’t get enough fiber in their diet. According to the findings of a 2017 study published in the American Journal of Lifestyle Medicine, 95 percent of children and adults in the United States don’t get the recommended amount of fiber in their diet. Although the recommendation is about 25 to 30 grams daily, most people only get about 14 grams a day (about half of the recommended dosage), notes Joanne Slavin, professor of food science and nutrition at the University of Minnesota in Minneapolis. 

Are you among the lucky five percent who get enough fiber in their diet? If not, and you are fatigued or having sleep difficulties, then adding more fiber to your lifestyle could help. You can increase the amount of fiber in your diet by eating more vegetables, low-glycemic fruits like berries, complex carbohydrates (like sweet potatoes and squash), legumes (in moderation), nuts, and seeds, or adding a fiber supplement like Fiberus.  

How fiber can help you get better sleep

Here are several ways taking a fiber supplement before you go to bed can improve your ability to fall asleep, stay asleep, wake up feeling rested, and have better sleep quality:

• Fiber can help regulate your blood glucose (sugar) levels because it doesn’t cause a spike in blood sugar levels like other carbohydrates do. Thus fiber can help stabilize or balance your blood sugar at night, making it less likely you will wake up during the night, allowing you to sleep longer and more soundly. In addition, better regulation of your blood sugar levels means you can wake up feeling refreshed rather than groggy.
• Fiber helps keep your digestive process running smoothly and more regular. A proper functioning digestive system is much less likely to wake you up during the night, allowing you to get better quality sleep. 
• Fiber may have an ability to assist in reducing stress. A study was conducted in mice given fiber supplements. Fiber breaks down into small-chain fatty acids, and in this study they found that stress and anxiety levels in the mice given the fiber were significant reduced. When you experience less stress and anxiety, you are better able to fall asleep, stay asleep, and wake up feeling more rested.

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• Fiber can help reduce inflammation, a factor involved in many of the symptoms associated with menopause. In the case of sleep, a fiber supplement before bedtime may reduce inflammation that causes morning stiffness and pain. Less or no inflammation can mean a more energetic start to your day.

Bottom line

If you are experiencing sleep challenges in perimenopause or menopause, consider taking a fiber supplement before bedtime. If you do, our new Fiberus prebiotic fiber supplement can be helpful. When beginning to take a fiber supplement, start with a small dose and gradually increase it to the recommended dose over time.