Fiber is important for happy hormones – keep reading!
Dietary fiber is a plant-based nutrient. It’s a special type of carb that cannot be broken down and digested by the body.
Insoluble fiber essentially acts as a sponge that squeaks through our GI system and picks up any waste and toxins the body doesn’t need.
Most people know dietary fiber will help keep their bathroom routines consistent, but don’t realize that fiber ALSO helps promote happy hormone levels.
The gut microbiome is intimately connected with hormone health. Excess estrogen in the body is supposed to be released into our GI tract & eliminated.
If fiber is inadequate or inconsistent regular digestion is a struggle, excess estrogen may not be excreted from the body and may get reabsorbed.
Beta-glucuronidase activity is important to monitor also as it directly influences estrogen levels. If we’re struggling with gut flora imbalances or gut dysbiosis, it’s likely we’re also struggling with some hormonal imbalance.
Symptoms of estrogen dominance might include heavy periods, long periods, PMS, and so on.
A special type of dietary fiber known as lignans seem especially efficient at binding estrogen in the GI and helping escort it out of the body. It’s found in food such as flax seeds, lentils, and beans – so these can be great foods to incorporate on a regular basis.
Dietary fiber also helps regulate testosterone levels due to interaction with SHBG (sex hormone binding globulin), so fiber is crucial for BOTH genders in keeping hormone levels happy.
- When increasing fiber, go slowly – too much too fast can result in gas & bloating
- Stay well hydrated
- Shoot for 25-35g+ grams daily
- Aim to keep fiber under 45-50g daily
Easy Sources of Dietary Fiber:
- 1c Split Peas = 16g
- 1c Lentils = 15g
- 1c Black Beans = 15g
- 1c Acorn Squash = 9g
- 1c Raspberries = 8g
- 1c Blackberries = 7g
- 100g Avocado = 7g
- 40g GF Oats = 5g
- 1T Chia Seeds = 5g
- 40g Figs = 5g fiber
- 2T Flax Seeds = 4g
- 1oz Almonds = 3g
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