How to get 30g of fiber into your diet, everyday.
I'll be honest with you — when I hit perimenopause, I felt like I was fumbling around in the dark. "Eating healthy," was never a huge issue for me, but what does that even mean when your body feels like it's playing by completely new rules? After years of working with women navigating this exact phase, I've learned that one of the most powerful (yet overlooked) tools for managing hormonal chaos is something surprisingly simple: fiber.
Is your body sending you these SOS signals?
Before we dive in, let's talk about what happens when you're not getting enough fiber. Your body has some pretty clear ways of waving the red flag:
That persistent bloating that makes you want to live in 4-way stretch pants
Constipation that has you googling "natural remedies" at 2am
Sugar cravings that hit like a freight train (especially around 3pm)
Belly weight that seems immune to every diet you've tried
Energy crashes that make you question if you're actually 45 or 85
Hot flashes and night sweats that seem to be getting worse
Brain fog so thick you've forgotten your own address
Sound familiar? You're definitely not alone in this. Here's what shocked me when I started researching: most women in midlife are only getting about 15 grams of fiber per day. We need double that amount to feel our best.
Your midlife secret weapon
I know what you're thinking — "Great, another person telling me to eat more vegetables." But hear me out. Fiber isn't just about keeping things moving (though that's important too) -it's actually working behind the scenes as your hormone-balancing BFF. Here's what you might not know it's doing for you:
Blood sugar stability → Think of fiber as your personal blood sugar bodyguard. It slows down sugar absorption, which means fewer energy crashes and those "I must have chocolate NOW" moments.
Hormone detox support → Your gut is like your body's recycling center for hormones. When it's healthy and fiber-rich, it helps clear out excess estrogen that might be causing heavy periods, mood swings, or that stubborn belly bloat.
Happy gut bacteria → Fiber feeds the good bacteria in your gut, and these little guys are surprisingly influential when it comes to your mood, sleep, and immune system.
Inflammation fighter → High fiber intake helps keep inflammation in check, which is crucial when your body is already dealing with hormonal stress.
Natural appetite regulation → Here's the beautiful part — when you eat enough fiber, you naturally feel satisfied without having to count calories or restrict yourself.
The bottom line? Fiber might just be the unsung hero your perimenopause journey needs.
How to load up your plate
Alright, let's get practical. I'm not going to ask you to overhaul your entire pantry overnight. Instead, here are some fiber-rich foods you can start incorporating into meals you're already making:
Fruits That Pack a Punch
Raspberries (1 cup) → 8g (I add these to my morning yogurt)
Pear (1 medium) → 6g (perfect afternoon snack with almond butter)
Apple with skin (1 medium) → 4.5g (the skin is where the magic happens!)
Banana (1 medium) → 3g (great for smoothies)
Vegetables That Actually Taste Good
Broccoli (1 cup, cooked) → 5g (roast it with garlic and olive oil)
Brussels sprouts (1 cup, cooked) → 4g (trust me, try them roasted with balsamic)
Carrots (1 cup, raw) → 3.5g (perfect for that 3pm crunch craving)
Sweet potato with skin (1 medium) → 4g (bake it whole and top with whatever you love)
Legumes (Your New Best Friends)
Lentils (1 cup, cooked) → 15g (add to soups, salads, or make a simple curry)
Black beans (1 cup, cooked) → 15g (taco Tuesday just got healthier)
Chickpeas (1 cup, cooked) → 12g (roast them for a crunchy snack)
Edamame (1 cup, shelled) → 8g (perfect with a little sea salt)
Grains & Seeds That Make Everything Better
Chia seeds (2 tbsp) → 10g (stir into yogurt or make overnight pudding)
Flaxseeds (2 tbsp) → 6g (grind them up and add to smoothies)
Quinoa (1 cup, cooked) → 5g (use it like rice in any dish)
Oats (1 cup, cooked) → 4g (steel-cut oats are my weekend ritual)
Brown rice (1 cup, cooked) → 3.5g (swap for white rice gradually)
Let’s put it together in a sample high protein, high fiber meal plan:
Breakfast:
Greek yogurt (1 cup) + 2 tbsp chia seeds + ½ cup raspberries + 1 scoop protein powder
(~35g protein, 14g fiber)
Lunch:
Lentil + veggie soup (1 cup lentils, carrots, celery, spinach) + side of mixed greens
(~25g protein, 12g fiber)
Snack:
Apple + 2 tbsp almond butter
(~6g protein, 6g fiber)
Dinner:
Grilled salmon (4 oz) + 1 cup roasted Brussels sprouts + ½ cup quinoa + ½ avocado
(~34g protein, 8g fiber)
Your Transformation Starts With One Decision
If you're exhausted from feeling like your body has betrayed you, tired of spinning your wheels with no real results, or wondering if your best days are actually behind you—I want you to know something:
They're not.
You're not broken. You're not too old. You're not destined to feel this way forever.
You just need someone who understands this stage of life to show you exactly what works and walk beside you as you implement it.
My next UNSTUCK 8-week program begins this fall, and I'm opening spots now. Together, we'll reset your hormones, rebuild sustainable habits, and help you reclaim the energy, strength, and confidence that perimenopause tried to convince you were gone forever.
This is your invitation to stop wondering "what if" and start living "what's next."
Reach out to see if UNSTUCK is right for you. Your transformation is waiting.
I can't wait to help you meet her.
FREE DOWNLOADABLE 5-DAY MIDLIFE MEAL PLAN
Grab my FREE 5-Day Meals that Fuel Perimenopause Meal Plan. Your no-fluff, beautifully simplified guide + Meal Plan to navigating the hormonal shifts of perimenopause to help you go from chaos to clarity.