Why Fibre is Important for Women Over 50
Introduction
As women age, our bodies undergo significant physiological changes, leading to an increased need for dietary adjustments. One key nutrient that becomes particularly important for women over 50 is dietary fibre. We hear this all the time, but how much fibre should a woman over 50 have? And why is fibre so important.
These physiological changes are often tied to hormonal fluctuations, shifts in body composition, and a slowing metabolism, all of which impact overall health and lifestyle. Increasing fibre can help manage these changes positively.
This blog explores why fibre is crucial for health, how it can help with specific health concerns faced by women over 50, and practical ways to incorporate more fibre into the diet.
Key Physiological Changes in Women Over 50
Women over 50 experience several physiological changes that can directly impact their health and quality of life. Understanding these changes helps highlight the importance of a balanced diet, including sufficient fibre intake.
1. Hormonal Changes Due to Menopause
Decline in Estrogen Levels:
Menopause, which typically occurs between the ages of 45 and 55, leads to a significant drop in estrogen levels. Estrogen plays a protective role in various bodily systems, including the cardiovascular system and bones. Lower estrogen levels can increase the risk of heart disease and osteoporosis
Insulin Sensitivity:
Hormonal changes during and after menopause can reduce insulin sensitivity, making it harder for the body to manage blood sugar levels. This can increase the risk of developing type 2 diabetes and exacerbate weight gain, particularly around the abdomen.
This simple diagram illustrates what happens when we eat and our cells become resistant to insulin.
2. Slower Metabolism and Weight Gain
Decrease in Muscle Mass:
After the age of 50, muscle mass naturally declines at a rate of approximately 1-2% per year. This loss of muscle, known as sarcopenia, leads to a slower metabolism, which makes it easier to gain weight and harder to lose it. This is often coupled with an increase in body fat, particularly around the waist.
Lower Basal Metabolic Rate (BMR):
A slower metabolism means that the body burns fewer calories at rest. Without adjustments to diet and exercise, this can lead to weight gain, which in turn increases the risk of cardiovascular disease, type 2 diabetes, and joint issues.
3. Bone Density Decline
Osteoporosis Risk:
Post-menopausal women are at higher risk for osteoporosis due to the loss of bone-protecting estrogen. This can lead to a significant decline in bone density, making fractures and breaks more likely. Calcium and vitamin D are critical for bone health, but fibre can also play an indirect role by supporting the gut's ability to absorb these nutrients effectively.
4. Changes in Digestive Function
Slower Digestion:
Aging affects the digestive system by slowing down intestinal motility. This can lead to common issues such as constipation, bloating, and discomfort. The colon becomes less efficient at moving waste, increasing the risk of conditions like diverticulosis.
5. Cardiovascular Changes
Increased Cholesterol Levels:
With declining estrogen levels, women are more likely to see increases in LDL (bad) cholesterol and decreases in HDL (good) cholesterol. This shift in cholesterol balance raises the risk of developing atherosclerosis (plaque buildup in the arteries), which can lead to heart disease or stroke.
How Fibre Can Help
Dietary fibre, found in plant-based foods like fruits, vegetables, whole grains, and legumes, plays a crucial role in maintaining overall health, particularly for women over 50. Fibre is generally categorized into two types: soluble and insoluble. Both types are beneficial, but they serve different functions in the body. Many of our natural fibre foods have some of both types, super handy.
Weight Management
Fibre-rich foods are more filling and help regulate appetite by slowing digestion, which can prevent overeating. Because they take longer to chew and digest, these foods promote satiety and help control caloric intake, assisting in weight management.
Just as important, in terms of weight management is that fibre reduces the speed and rate of blood sugar spike in the body, thereby reducing the need for the pacreas to release insulin. Insulin is known as the fat storage hormone. Reduce the need for an insulin response, increases the potential for fat burning.
Heart Health
Soluble fibre, found in foods like oats, beans, and flaxseeds, can help lower cholesterol levels by binding to cholesterol particles and removing them from the body. Regular consumption of fibre-rich foods has been shown to reduce the risk of heart disease.
Digestive Health
Insoluble fibre, found in whole grains, fruits, and vegetables, adds bulk to the stool and helps prevent constipation. A diet rich in fibre promotes regular bowel movements and overall digestive health, which is particularly important as digestion slows with age.
Bone Health
Fibre indirectly supports bone health by improving gut health, which can enhance the absorption of calcium and other minerals essential for maintaining strong bones. Additionally, fibre can help reduce inflammation, which may play a role in bone health.
Blood Sugar Control
Soluble fibre slows the absorption of sugar, helping to control blood sugar levels. This can reduce the risk of type 2 diabetes and help those already diagnosed with the condition manage it more effectively.
Cancer Prevention
A high-fibre diet can help reduce the risk of colorectal cancer by speeding up the elimination of waste through the colon. Some studies also suggest that fibre may reduce the risk of breast cancer by helping to regulate hormones like estrogen, which can be influenced by fibre's effects on gut health.
How much fibre should a woman over 50 have?
UK Government Recommendation for Daily Fibre Intake
The UK Government's recommendation for daily fibre intake is 30 grams per day for adults. However, most people, including women over 50, do not consume enough fibre, with the average intake being around 18 grams per day. Younger women, with lower risk of all the issues above may manage with a bit less fibre, but women over 50 really can't take that risk.
Increasing fibre intake to meet the recommended level is important for supporting overall health and addressing the specific concerns for women over 50 mentioned above.
Top Sources of Fibre (Per Average Portion)
Food | Portion Size | Fibre Content (grams) |
Lentils (cooked) | 1 cup (200g) | 15.6g |
Black Beans (cooked) | 1 cup (200g) | 15g |
Chia Seeds | 2 tablespoons | 10g |
Oats (cooked) | 1 cup (234g) | 8g |
Raspberries | 1 cup (150g) | 8g |
Pear (with skin) | 1 medium (180g) | 6g |
Whole Wheat Pasta (cooked) | 1 cup (140g) | 6g |
Broccoli (cooked) | 1 cup (150g) | 5g |
Apples (with skin) | 1 medium (180g) | 4.4g |
Brown Rice (cooked) | 1 cup (195g) | 3.5g |
Carrots (cooked) | 1 cup (150g) | 4.6g |
Almonds | 1 ounce (28g) | 3.5g |
High Fibre Meal Ideas
Incorporating fibre into daily meals can be easy and delicious. Here are some ideas to boost your fibre intake:
Breakfast
Oats with Berries and Chia Seeds
Start your day with a bowl of cooked oats topped with raspberries, chia seeds, fax seeds and a dollop of Greek yogurt.
Porridge Bread Toast with Avocado and Beans
Toast some porridge bread and top with mashed avocado and black beans for a fibre-packed breakfast.
Lunch
Lentil and Vegetable Soup
Enjoy a hearty soup made with lentils, carrots, spinach. I add a handful of red lentils to all my soups and stews.
Quinoa Salad with Broccoli and Almonds
Toss cooked quinoa with steamed broccoli, sliced almonds, and a lemon vinaigrette for a nutrient-rich, fibre-filled salad. Pro Tip: Buy pouches of pre cooked quinoa to make life easier.
Dinner
Stir-Fried Vegetables with Brown Rice
Stir-fry a variety of vegetables like broccoli, bell peppers, and snap peas, and serve over brown rice for a satisfying meal with a good protein source.
Whole Wheat Pasta with Spinach and Chickpeas
Combine a small portion whole wheat pasta with sautéed spinach, garlic, and chickpeas for a delicious and filling dinner.
Snacks
Apple Slices with Almond Butter
Enjoy apple slices dipped in almond butter for a sweet and fibre-rich snack.
Hummus with Carrot and Cucumber Sticks
Snack on a plate of hummus with fresh, crunchy vegetables like carrots and cucumbers for an easy fibre boost.
Fibre is an essential nutrient that can greatly benefit women over 50 by addressing many of the common health and lifestyle challenges associated with aging. But we never focus on one nutrient to the exclusion of others.
Protein and Health Fats are also important. Check out my blog Protein for women over 50, You'll find out why you need it but importantly loads of ideas for healthy sources to mix with your fibre and health fats. I feel a blog on fats for women over 50 incoming.
Back to fibre, by incorporating fibre-rich foods into your diet and aiming to meet the recommended daily intake of 30 grams, you can improve digestive health, manage weight, protect heart health, and reduce the risk of several chronic conditions. Small changes in daily meals and snacks can make a big difference in overall well-being.
How to Track Fibre Intake?
I don’t advocate long term tracking of good, however tracking for a few days or week or to give you a good understanding of your fibre intake is a great way to ensure you're meeting your daily nutritional needs, especially as you aim to consume the recommended 30 grams of fibre per day.
Use Food Tracking Apps
Apps like MyFitnessPal, Cronometer, or MyPlate allow you to log your meals and automatically calculate the fibre content based on the foods you enter. These apps often have large databases with accurate nutritional information for various foods, including fibre content. For my clients, I have an integrated food diary and tracking section on my app which clients can use as required.
Tips for Using Food Tracking Apps:
1. When searching for food items in the app, choose whole foods rather than processed ones, as they tend to be more accurate.
2. Pay attention to portion sizes, as the amount of fibre will change depending on how much you eat.
Read Food Labels
Many package foods in the UK and other countries list the fibre content per serving on their nutrition labels. Look for the section labeled "fibre" or "dietary fibre."
Tips for Reading Labels:
1. Check the serving size to ensure you're consuming the correct portion. If you eat more or less than the listed serving, adjust your calculations accordingly.
2. Choose products labelled as “high fibre,” which typically contain 6 grams or more of fibre per 100 grams.
Keep a Food Diary
Writing down everything you eat in a notebook or digital document helps you track fibre manually. You can use a fibre content table (like the one included earlier) to estimate your daily intake.
Tips for Using a Food Diary:
1. Make a note of both the portion size and the estimated fibre content.
2. Review your diary at the end of the day to ensure you're meeting your fibre goals.
Be Mindful of Fibre-Rich Foods
Learn the fibre content of common foods and aim to incorporate them into each meal. For example, you’ll know that 1 cup of lentils provides around 15 grams of fibre, so including that in a meal will help you meet half your daily goal.
Examples of High-Fibre Foods to Track:
Fruits and Vegetables: Apples, pears, broccoli, carrots, and berries.
Whole Grains: Oats, quinoa, brown rice, and whole wheat products.
Legumes and Nuts: Lentils, chickpeas, black beans, almonds, and chia seeds.
Monitor Fibre Intake Through Consistency
As you get used to tracking, you’ll develop a better understanding of your regular fibre intake. Consistency in consuming a variety of fibre-rich foods will help you stay on track without needing to log every detail every day.
Benefits of Tracking Fibre
Tracking your fibre intake helps you:
Ensure Adequate Consumption: Avoid the common pitfall of consuming too little fibre, which can lead to digestive issues and long-term health problems.
Balance Soluble and Insoluble Fibre: By tracking, you can aim to consume both types of fibre for maximum health benefits.
Recognize Patterns: Identify meals or snacks where you might be lacking fibre and adjust accordingly.
Tracking fibre intake doesn’t need to be complicated, and using tools like apps, food diaries, or just paying attention to food labels can help make the process easier and more effective. But remember, tracking any food intake should only be a temporary thing, to help you get a good understanding of your foods, then it'll just happen naturally.
How Much Fibre is Too Much?
It would be remiss of me to point out that while fibre is essential for good health, consuming too much fibre can lead to uncomfortable side effects for some people. Most adults should aim for 25-30 grams of fibre per day, but going significantly over that amount could cause issues, especially if not phased in gradually.
Signs of Too Much Fibre
When fibre intake exceeds the recommended levels, especially over 50 grams per day, some individuals may experience. Note, these symptoms may occur with less than the average or recommended amount. If you experience these symptoms you might like to dial back, and consult and professional to help you figure out what's right for you.
Bloating and Gas: High fibre intake can cause an increase in gas production as the fibre is fermented by bacteria in the colon.
Constipation or Diarrhoea: Excess fibre, especially if not paired with adequate hydration, can bulk up stools too much, leading to constipation. On the flip side, some types of fibre can lead to loose stools or diarrhoea.
Abdominal Pain and Cramping: Too much fibre can cause discomfort and cramping as the digestive system struggles to process it.
Mineral Absorption Issues: Excess fibre, particularly from supplements, may interfere with the absorption of essential minerals like calcium, iron, and zinc by binding to them and reducing their availability to the body.
How to Avoid Too Much Fibre
Gradually Increase Fibre Intake: If you're trying to increase your fibre intake, do so gradually over a few weeks to give your digestive system time to adjust.
Stay Hydrated: Drink plenty of water when consuming fibre-rich foods. Fibre needs water to move smoothly through the digestive system; without enough fluids, it can cause constipation.
Balance Fibre Sources: Instead of relying heavily on one source of fibre (such as fibre supplements or a single type of food), aim for a balanced intake of both soluble and insoluble fibres from a variety of foods like fruits, vegetables, whole grains, and legumes.
Conclusion
While it’s rare for most people to consume too much fibre, it's possible to go overboard, particularly if you’re heavily relying on supplements or making drastic dietary changes. Aim to meet the recommended daily intake (25-30 grams) and adjust based on how your body responds.
Listen to your body, and if you experience discomfort, consider moderating your intake and adjusting your hydration accordingly.
I help women like you go from feeling tired, fed up, over weight, or creaky to feeling you are living your best life. If you are a woman over 50 and you'd like my help, check out my Thrive 50+. Or if weight loss is your goal my Personalised 12 week Healthy Weight Loss programme could be just what you are looking for.
Comments