Eat Foods High in Soluble Fiber: Your Hormonal Health Depends on It


Hey there, ladies! We all know that eating fiber is good for us, right? But did you know that it’s not just good for digestion, but also crucial for regulating our hormones? Yup, you heard it right! So, let’s dive into the world of soluble fiber and how it can help balance those estrogen levels.

The Estrogen Equation: Why Fiber Matters

Our bodies are amazing, and they have a built-in system for eliminating excess estrogen. But here’s the catch – it all depends on our gut bacteria. These helpful little guys play a crucial role in controlling how much estrogen our body can eliminate. And eliminating estrogen is key to prevent it from wreaking havoc in our system.

When we have too much estrogen circulating in our bodies, it can lead to a whole range of not-so-fun symptoms. We’re talking heavy periods, passing blood clots like it’s nobody’s business, fibroid growth, painful menstrual cycles, fibrocystic breasts, and even premenstrual syndrome (PMS) and moodiness. Ugh, who needs all that?

The Gut Microbiome: Fiber’s Best Friends

Now, here’s where soluble fiber comes to the rescue. Our helpful gut bacteria need this fiber to grow and thrive. But if our diet lacks soluble fiber and is loaded with inflammatory foods (think sugars, processed junk, trans fats, greasy grub, excessive dairy, and baked goods), we’re basically starving those good bacteria. And when they’re not happy, our body slows down in eliminating excess estrogen through the gut.

So, what happens next? That estrogen gets reabsorbed and ends up back in circulation, causing all the symptoms we want to avoid. Not cool, right? That’s why it’s crucial to ensure we’re getting enough soluble fiber every day to help those good bacteria flourish and keep our hormones in check.

Soluble Fiber Superstars for Women

Now that we know the importance of soluble fiber, let’s talk about some fantastic sources. While there are plenty of options, I’ve got a few favorites for us ladies, thanks to their extra hormone-balancing benefits. So, drumroll please:

1. Flax seeds (whole or ground): These tiny powerhouses are packed with soluble fiber and are great for our hormonal health. Sprinkle them on your morning yogurt or add them to smoothies for an extra boost. Grinding has the additional benefit that your body can access all the inflammation fighting Omegas-3-fatty acids in there. 

2. Chia seeds: These little wonders are not only high in soluble fiber but also loaded with omega-3 fatty acids, which are great for our overall well-being. Mix them into your favorite recipes or make a delicious chia pudding. Again, grinding makes these little powerhouses even more beneficial. 

3. Cruciferous vegetables: Broccoli, cabbage, and Brussels sprouts are not only rich in soluble fiber but also contain compounds that support estrogen balance. So, load up your plate with these green goodies and reap the benefits.

4. Beans: Whether it’s chickpeas, black beans, or lentils, legumes are a fantastic source of soluble fiber. Plus, they’re packed with plant-based protein, making them a win-win for our hormonal health.

Additional Benefits of Soluble Fiber

But wait, there’s more! Soluble fiber isn’t just about balancing our hormones. It also helps keep our bowel movements regular by drawing water into our gut, softening those stools. And that is important because excess Estrogen is eliminated through the gut. And if you are constipated, that estrogen that was already packed up for leaving your body, will be reabsorbed, and add to your high estrogen symptoms!  So you really want to avoid that. Additionally, Soluble FIber can even lower cholesterol levels and help balance blood sugar – two more factors that play a role in our hormonal health.

Get Your Soluble Fiber Game On!

So, how can we incorporate more soluble fiber into our daily lives? The goal is to aim for 12-15 servings of vegetables and fruits every day. Don’t panic, though – a serving of raw food is just 1 cup, while for cooked foods, it’s half a cup. That’s around 2-3 pounds a day. Data has also shown that 7 cups a day of greens and veggies have tremendous longevity benefits. Buy a 7 cup food container and fill it up in the morning with greens and veggies.  Sound like a lot? No worries!

It is really easy if you can consume these in smoothies, sauteed, as a salad or in a soup. And remember, it’s essential to increase your fiber intake slowly. Those gut bacteria that digest fiber need time to grow and adjust. So, take it one step at a time and give your body the love it deserves.

In Conclusion

Eating foods high in soluble fiber isn’t just about keeping our digestion in check; it’s also crucial for balancing our estrogen levels. So, let’s prioritize our hormonal health by incorporating flax seeds, chia seeds, cruciferous vegetables, and beans into our diet. And hey, while we’re at it, we’ll enjoy the added benefits of regular bowel movements, lower cholesterol, and balanced blood sugar.

It’s time to get our soluble fiber game on and feel better than ever, ladies! Cheers to a happier, healthier, and hormonally balanced you!

*Keyword Focus: Eat Foods High in Soluble Fiber*

About Me

Dr. Christina Enzmann is a gynecologist and a certified member of the North American Menopause Society.

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