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

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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