Fiber: the most underrated lever in perimenopause
The average American woman eats ~15 g of fiber a day. The target is 25–30 g. That gap is one of the biggest reasons constipation, blood-sugar swings, and stubborn belly fat hit harder after 40.
Why fiber matters more in perimenopause
- Estrogen metabolism: fiber binds and clears excess estrogen via the gut.
- Blood sugar: stabilizes the glucose swings that drive cravings and fatigue.
- Mood: feeds gut bacteria that produce serotonin precursors.
- Heart: lowers LDL cholesterol, heart disease risk jumps post-menopause.
Easy ways to hit 30 g
1 cup raspberries (8 g) · 1/2 avocado (5 g) · 1 cup lentils (15 g) · 1 oz chia (10 g) · 1 cup oats (4 g). Two of these a day and you're there.
Soluble vs insoluble
Soluble (oats, beans, chia) lowers cholesterol and feeds gut bacteria. Insoluble (vegetables, whole grains, nuts) keeps you regular. You want both.
Hit fiber without micromanaging meals.
Lila tracks fiber alongside protein and flags when you're short.
