
As you navigate through menopause, you might notice your digestive system acting up. Bloating, irregular bowel movements, and even more wind can be quite common. This is due to a decrease in estrogen levels which affects your gut. The solution? Fiber!
Dietary fiber, found mainly in fruits, vegetables, whole grains, and legumes, is probably best known for its ability to prevent or relieve constipation. But it offers a multitude of other health benefits that are especially important during menopause. Following the steps below can help you achieve good bowel health in menopause, We also found a great free resource by Bowel Cancer UK that you can download at the bottom of the page.
Benefits of a High-Fiber Diet
Normalizes Bowel Movements:Â Fiber increases the weight and size of your stool and softens it. This makes it easier to pass, decreasing your chances of constipation. On the flip side, if you have loose stools, fiber can help to solidify them because it absorbs water and adds bulk.
Maintains Bowel Health:Â A high-fiber diet lowers your risk of developing hemorrhoids and diverticular disease. Some fiber is fermented in the colon, which may play a role in preventing diseases of the colon, including colorectal cancer.
Lowers Cholesterol Levels:Â Soluble fiber found in foods like oats, beans, and flaxseed can help lower total blood cholesterol levels by reducing low-density lipoprotein (LDL), the "bad" cholesterol.
Controls Blood Sugar Levels:Â In people with diabetes, fiber can slow the absorption of sugar and help improve blood sugar levels. A healthy diet that includes insoluble fiber may also reduce the risk of developing type 2 diabetes.
Aids in Achieving a Healthy Weight:Â High-fiber foods tend to be more filling, so you're likely to eat less and stay satisfied longer. They also take longer to eat and are less "energy-dense," meaning they have fewer calories for the same volume of food.
We found this great FREE download by Bowel Cancer UK that helps you understand the importance of bowel health. Just click the link below to open the PDF.
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