Why Eating Fiber Helps Level Estrogen
If there's one popular nutrient we've heard about all our lives, it's fiber .
Many think that their only quality is to poo easy every day.
But it has many more benefits, including helping to level estrogen. Yes, that hormone that gets out of control in perimenopause and menopause, causing constipation, depression, fat accumulation, fluid retention, hot flashes, among others .
Do you find it hard to believe? Well, here you will learn why eating fiber helps to level estrogen.
Eating fiber: a real option for estrogen balance
- Contributes to restore hormonal balance
The climacteric is often accompanied by an imbalance in hormones. And especially in perimenopause, estrogen levels are higher than progesterone.
The good news is that fiber can bind to excess estrogen and eliminate it through the intestine.
Everything happens like this:
- The liver is responsible for processing excess hormones, and when it does, it releases extra estrogen so it can be eliminated through the stool.
- If you suffer from constipation and sluggish digestion , or don't have enough good gut bacteria, estrogen can be reabsorbed back into your bloodstream, causing many perimenopausal and menopausal symptoms.
- Eating fiber can help prevent this, as it feeds the beneficial bacteria in your gut. Thus, you prevent estrogen from being reabsorbed from the colon.
Bottom Line: Fiber and probiotics work hand in hand with the liver, helping you reduce menstrual symptoms, breast cancer risk, and thyroid cancer risk.
- Prevents the accumulation of fat typical of mature age
Eating fiber can be very useful to avoid that hateful fat that drives you crazy when your pants or blouse don't close. And yes, estrogens are involved.
Why encouraging yourself to eat fiber can save you some love handles?
- It decreases appetite because it stimulates the secretion of the satiety hormone.
- Helps increase insulin sensitivity and balance blood sugar levels, that means less cravings in the evenings and at night!
- Eating fiber is also good for a faster metabolism . It's even claimed to be more effective than the calories-in-calories-out model, according to a 2017 study published in the American Journal of Clinical Nutrition.
- It helps reduce the risk of developing metabolic syndrome that causes, among other things, more body fat and type 2 diabetes.
- It also helps to properly regulate cholesterol levels, which is a precursor to the formation of estrogen. And the more cholesterol, the more estrogen.
- May improve mood and depression
If you are in the midst of or near menopause, you may have been feeling sad, blue, or depressed. The cause may be a decrease in estrogen, since it affects norepinephrine and serotonin, two substances that cause depression and mood swings.
Well, a January 2021 investigation by Menopause: The Journal of the North American Menopause Society , suggests that a high-fiber diet can prevent women from becoming depressed.
It does this by helping to balance the microbiota. And it is that a balanced intestinal flora favors the production of neurotransmitters such as serotonin that improve mood.
How to start eating fiber without discomfort
There are women who as soon as they find out that fiber is a natural option against climacteric symptoms, they serve themselves bowls full of whole grain cereal or eat oatmeal several times a day.
Beware, adding too much fiber too quickly can cause gas, bloating, and cramps. Better follow these keys so that it does not happen to you:
- Start eating fiber slowly and slowly increase your intake. If you feel gas or bloating, lower the dose until you can tolerate it.
- Accompany it with plenty of water, to improve its action in the intestines and balance hormones.
- Most gluten-free products are very low in fiber. If you're on a gluten-free diet, stock up on fiber with beans and vegetables.
- A doctor or nutritionist can help you set up a high-fiber diet that suits your needs.
Foods to eat fiber in a balanced way
- Grains: wheat germ, bran, whole wheat bread and bread products, oat bran, rice bran, brown rice, barley.
- Legumes: kidney beans, navy beans, pinto beans, black beans, lima beans, lentils, chickpeas.
- Vegetables: cauliflower, broccoli, celery, potatoes, peas, beans, carrots, asparagus, artichokes, cucumbers, squash, parsley, Brussels sprouts.
- Fruits: apples, oranges, grapefruit, blackberries, tomatoes, dates, raisins.
- Foods with probiotics: yogurt, kefir, combucha, sauerkraut, kimchi and raw cheese. You can also take a supplement to get the really effective amounts to work for you.
Remember that this information is only intended to offer you natural alternatives that could help you feel better during the climacteric, but it is not intended to supplant specialized medical opinion.