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Fiber for Hormone Health: Why It’s More Than Digestion


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Fiber does much more than keep you regular—it plays a key role in hormone regulation, detoxification, and long-term health.


During perimenopause, estrogen levels don’t just decline — they fluctuate wildly. Sometimes they’re low (causing hot flashes, anxiety, poor sleep), and sometimes they spike higher than your body needs because progesterone is lower and can’t “balance” it out..


Your liver helps process and clear these excess hormones, and fiber plays an important role in that process. It binds to the byproducts of estrogen metabolism and helps your body eliminate what it no longer needs.


When fiber intake is low, some of those byproducts can linger in your system, which may contribute to symptoms like bloating, fatigue, or mood changes. Eating enough fiber helps your body keep hormone levels in a more natural balance.


Aim to increase fiber by about 5 grams per day—roughly one extra serving of vegetables, fruit, or legumes. Good sources include lentils, beans, chia seeds, berries, flaxseed, oats, and leafy greens.


Increase gradually and stay hydrated to avoid bloating. Within a week, you should notice more stable energy, smoother digestion, and greater fullness between meals.


Challenge for This Week

  1. Add one extra serving of high-fiber food daily.

  2. Track digestion and energy changes by the end of the week.

  3. If you already eat plenty of plants, experiment with chia pudding or flaxseed in smoothies.



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This article is part of the Strong, Balanced & Nourished series — simple, science-based strategies to help midlife women build strength, support hormones, and feel their best through small, lasting nutrition habits.


 

Tamara is a certified strength and recovery coach based in Ashland, Oregon, and founder of Solara Studio. She helps women 35+ build strength, balance hormones, and thrive through personalized in-person & online fitness, recovery, and nutrition coaching.


Learn more about Solara Studio | Join our Thrive Personal Training Program

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