Increase plant diversity and hydrate

Welcome to this week’s Midlife Minute, and the final episode in our three-part series on fiber.

Bloating in middle age is a very common concern for women. Stay tuned as I explain how to address that and clarify how to increase your fiber intake without bloating.

IN THIS EPISODE, YOU WILL LEARN:

• Why fiber is crucial for women in perimenopause and menopause

• How declining estradiol negatively impacts the gut microbiome

• Why soluble fiber becomes especially important as insulin sensitivity decreases in midlife

• Why many women tend to bloat when increasing their fiber consumption

• Strategies to increase your fiber intake gradually

• The importance of proper hydration

• The gold standard for fiber intake

Connect with Cynthia Thurlow  

• Follow on X, Instagram & LinkedIn

• Check out Cynthia’s website

• Submit your questions to support@cynthiathurlow.com

• Join other like-minded women in a supportive, nurturing community: The Midlife Pause/Cynthia Thurlow 

• Cynthia’s Menopause Gut Book is on presale now!

• Cynthia’s Intermittent Fasting Transformation Book

• The Midlife Pause Supplement Line

Download Cynthia’s 10 Fiber-Rich Carbohydrates that Support Midlife Metabolism List HERE.

Research Links

Relation of Dietary Fat and Fiber to Elevation of C-Reactive Protein

Cholesterol-Lowering Effects of Dietary Fiber: a Meta-Analysis

The Effect of Fiber on Satiety and Food Intake: a Systematic Review

The Emergence of the Metabolic Syndrome with Menopause

The Effect of Dietary Fat and Fiber on Serum Estrogen Concentrations in Premenopausal Women Under Controlled Dietary Conditions

From Dietary Fiber to Host Physiology: Short-Chain Fatty Acids as Key Bacterial Metabolites

The Impact of Dietary Fiber on Gut Microbiota in Host Health and Disease

Dietary Fiber and Body Weight