Ep. 575 "Stop the Bloat!” – The Fastest Way to Increase Fiber Without Digestive Distress
Everyday Wellness: Midlife Hormones, Menopause, and Science for Women 35+ · Everyday Wellness™
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Show Notes
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:
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Why fiber is crucial for women in perimenopause and menopause
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How declining estradiol negatively impacts the gut microbiome
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Why soluble fiber becomes especially important as insulin sensitivity decreases in midlife
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Why many women tend to bloat when increasing their fiber consumption
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Strategies to increase your fiber intake gradually
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The importance of proper hydration
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The gold standard for fiber intake
Connect with Cynthia Thurlow
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Check out Cynthia’s website
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Submit your questions to [email protected]
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Join other like-minded women in a supportive, nurturing community: The Midlife Pause/Cynthia Thurlow
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Cynthia’s Menopause Gut Book is on presale now!
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Cynthia’s Intermittent Fasting Transformation Book
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
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