Latest / Midlife Glow Up: Simplifying Fitness, Nutrition and Healthy Habits for Women over 40 / 27. The One Nutrient Most Women Over 40 Forget About

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27. The One Nutrient Most Women Over 40 Forget About · Midlife Glow Up: Simplifying Fitness, Nutrition and Healthy Habits for Women over 40

• 0:00
  SPEAKER_00: You might be feeling pretty good, eating what is healthy food, doing all the right things, or maybe you're dealing with some bloating, some energy crashes, maybe digestion that's just a little off.
• 0:11
  SPEAKER_00: Either way, today's episode is for you because whether you're feeling the symptoms or not, most women over 40 are significantly undereating on one specific nutrient.
• 0:22
  SPEAKER_00: And when you start getting enough of it, you're going to notice the difference in your energy, in your digestion, in your mood.
• 0:29
  SPEAKER_00: And that one nutrient is fiber.
• 0:31
  SPEAKER_00: So today I'm going to break down four things.
• 0:33
  SPEAKER_00: What is fiber?
• 0:35
  SPEAKER_00: Why do we need it, especially at this age and stage, how to get more of it, and some easy swaps that you can start making this week.
• 0:43
  SPEAKER_00: Welcome back to the Midlife Glow Up Podcast, where we simplify fitness, nutrition, and healthy habits for women over 40.
• 0:50
  SPEAKER_00: I'm Joan D'Andineau, your midlife health and wellness coach.
• 0:52
  SPEAKER_00: And if you are ready to feel strong, consistent, and confident in this season of life, you are in the right place, my friend.
• 0:59
  SPEAKER_00: All right, number one, we're going to talk about what fiber actually is, because I think it's one of those things that we've all heard about, but nobody ever really explains it very clearly.
• 1:09
  SPEAKER_00: So fiber is actually a type of carbohydrate, but unlike other carbs, your body cannot digest it.
• 1:16
  SPEAKER_00: So it passes through your digestive system mostly intact.
• 1:21
  SPEAKER_00: And that's the point.
• 1:22
  SPEAKER_00: That's what makes it so powerful.
• 1:24
  SPEAKER_00: There are two types of fiber, and I'm going to try to keep this really simple.
• 1:28
  SPEAKER_00: There is soluble fiber and there's insoluble fiber.
• 1:33
  SPEAKER_00: So soluble fiber dissolves in water and forms like a gel-like substance in your gut.
• 1:40
  SPEAKER_00: It actually slows down your digestion, it keeps you feeling fuller longer.
• 1:46
  SPEAKER_00: It feeds your good gut bacteria, and it helps to stabilize your blood sugar, which are all amazing things.
• 1:53
  SPEAKER_00: So think oats, beans, apples, avocados, those are all soluble.
• 1:58
  SPEAKER_00: It's really hard to say.
• 2:01
  SPEAKER_00: Now, insoluble fiber does not dissolve.
• 2:04
  SPEAKER_00: It adds bulk and it keeps things moving through your digestive tract.
• 2:08
  SPEAKER_00: So think vegetables, whole grains, and seeds.
• 2:12
  SPEAKER_00: Most women need around 25 grams of fiber per day.
• 2:16
  SPEAKER_00: And most women are getting somewhere between 10 and 15.
• 2:21
  SPEAKER_00: That gap is real and it is actually affecting how we feel every single day.
• 2:26
  SPEAKER_00: So this became really apparent to me most recently when we were on vacation.
• 2:31
  SPEAKER_00: And we were a little bit limited on what we could eat and enjoy due to some crazy weather that we were experiencing, and the grocery store closed, and all of our restaurant reservations were canceled.
• 2:42
  SPEAKER_00: And we were sort of forced to eat out of cans and boxed goods.
• 2:48
  SPEAKER_00: And I noticed that, you know, a lot of times when you travel, your digestion gets all messed up.
• 2:54
  SPEAKER_00: But I noticed, like I was not regular and I normally am, sorry if that's TMI, but it really helps to explain this fact here that we need fiber.
• 3:04
  SPEAKER_00: And fiber is not readily available in packaged, canned, shelf-stable foods.
• 3:14
  SPEAKER_00: And so it's really important that we are eating whole, real, fresh fruits, vegetables, and whole grains as part of our diet in order to keep our body normal and regular.
• 3:26
  SPEAKER_00: Okay, so number two, and that pun is intended, is why we need fiber.
• 3:32
  SPEAKER_00: And also why it matters so much in this age and stage after 40.
• 3:36
  SPEAKER_00: So let's start with digestion.
• 3:38
  SPEAKER_00: So as we move through perimetopause, into menopause, our hormones, especially uh estrogen and progesterone, are fluctuating and declining.
• 3:48
  SPEAKER_00: And what most of us don't realize is that those hormones directly impact our gut.
• 3:53
  SPEAKER_00: So our gut actually has estrogen receptors.
• 3:56
  SPEAKER_00: So when your hormones shift, your digestion shifts as well.
• 4:01
  SPEAKER_00: And things start to slow down just naturally as we age.
• 4:05
  SPEAKER_00: The amount of time that it takes for food to move from your mouth all the way through to the other end is just a longer process.
• 4:12
  SPEAKER_00: So women in midlife suddenly find themselves dealing with things they have not dealt with before, like bloating and constipation and feeling backed up.
• 4:20
  SPEAKER_00: And that wasn't really an issue for them in younger years.
• 4:23
  SPEAKER_00: It's not in your head, you're not making this up.
• 4:24
  SPEAKER_00: Your hormones are actually part of this process and they need fiber in order to do their job.
• 4:31
  SPEAKER_00: Fiber also helps your body flush out excess estrogen.
• 4:35
  SPEAKER_00: So without enough fiber, your body actually reabsorbs the estrogen that it was meant to eliminate.
• 4:41
  SPEAKER_00: And that actually contributes to our hormonal imbalance symptoms like mood swings and bloating and weight gain around the midsection.
• 4:48
  SPEAKER_00: So it's all related here.
• 4:50
  SPEAKER_00: Then there's blood sugar.
• 4:52
  SPEAKER_00: So again, naturally, as we get older, our bodies become less efficient at managing our blood sugar.
• 4:58
  SPEAKER_00: But fiber comes in and actually helps slow the absorption of glucose, which means we have more stable energy, fewer cravings, less of that afternoon crash and burn that has you reaching for something that you weren't planning on eating.
• 5:13
  SPEAKER_00: And then there's one more thing that is really connected to the why behind why we need fiber, and that is your mood.
• 5:22
  SPEAKER_00: And I know that sounds like it shouldn't be related to your gut, but it is.
• 5:26
  SPEAKER_00: So 90% of your serotonin, that's your feel-good neurotransmitter, is produced in your gut.
• 5:31
  SPEAKER_00: Your gut is known to be your second brain.
• 5:35
  SPEAKER_00: Your gut is actually said to have its own neural system, just like your brain does.
• 5:41
  SPEAKER_00: So when your gut microbiome is healthy and well fed, then it fully supports your serotonin production.
• 5:48
  SPEAKER_00: But when your gut microbiome is unhealthy or starving, then that's when the anxiety ramps up or your irritability that so many of us midlife women chalk up to, oh, it's just that's just part of, you know, going through perimenopause and menopause.
• 6:04
  SPEAKER_00: It actually may be your gut asking for more support.
• 6:08
  SPEAKER_00: And how do we do that?
• 6:09
  SPEAKER_00: We feed it fiber.
• 6:12
  SPEAKER_00: So let's go there for a minute and talk about healthy digestion in this age and stage.
• 6:19
  SPEAKER_00: Like what is normal?
• 6:21
  SPEAKER_00: So having a bowel movement every day, sometimes up to three times a day, is normal, all the way up to having a bowel movement once every three days is considered normal.
• 6:32
  SPEAKER_00: So it's a pretty big range.
• 6:34
  SPEAKER_00: But what matters more than how often you're going is how you feel.
• 6:39
  SPEAKER_00: So are you going without straining?
• 6:41
  SPEAKER_00: Do you feel a sense of complete emptying when you are done?
• 6:46
  SPEAKER_00: Is there a comfortable consistency to it?
• 6:50
  SPEAKER_00: And so these are questions are really important to ask because if you are uncomfortable, if you're bloated, if you are irregular, if you are constipated, all these things, they we do not have to accept them as normal.
• 7:04
  SPEAKER_00: These are not things you have to live with.
• 7:06
  SPEAKER_00: And fiber combined with water intake, because that's really important, can be your first starting point to help you to move past the uncomfortable symptoms that you're experiencing.
• 7:19
  SPEAKER_00: Okay, so how do we actually get more fiber?
• 7:22
  SPEAKER_00: So, number three that I want to cover today is the how.
• 7:24
  SPEAKER_00: So, first we're gonna talk about a few sources of good fiber, and then I'll walk you through a sample day that is going to hit that 25 gram target.
• 7:34
  SPEAKER_00: So I'll start with legumes because those are your fiber powerhouse.
• 7:37
  SPEAKER_00: So lentils have about 15 grams per cup.
• 7:41
  SPEAKER_00: That is amazing.
• 7:43
  SPEAKER_00: That's almost, you know, it's over half your way to the amount that you need for the full day in one cup of lentils, which I like to have Trader Joe's cook for me.
• 7:53
  SPEAKER_00: And all I have to do is open a package.
• 7:55
  SPEAKER_00: Black beans, chickpeas are right there around 12 to 15 grams per cup.
• 8:00
  SPEAKER_00: And the nice thing about these is they're budget friendly, they're filling, they're super versatile, and they're very, very simple.
• 8:06
  SPEAKER_00: Open a can, open a package, and you've got what you need.
• 8:09
  SPEAKER_00: Next are vegetables.
• 8:10
  SPEAKER_00: So artichokes are the powerhouse here.
• 8:13
  SPEAKER_00: They come in at about 10 grams.
• 8:15
  SPEAKER_00: Broccoli and Brussels sprouts come in at about four to five grams per cup.
• 8:19
  SPEAKER_00: And then avocado is actually, you know, sometimes considered a fruit, but it gives you around seven grams of fiber for just half of a medium avocado.
• 8:28
  SPEAKER_00: And then the benefit of eating half an avocado is you're also getting healthy fats, and that's going to help support your hormone production.
• 8:35
  SPEAKER_00: So I just want to put a little caveat in here that isn't it amazing that fruits and vegetables and legumes all grow in our earth and they are meant for us to consume, and they have the power to impact our health as much as medication, but it's naturally occurring and it's meant for us to consume.
• 8:55
  SPEAKER_00: So sometimes we just have to come back to the basics, like, oh yeah, God put fruits and vegetables and beans and seeds in our earth so that we would eat them.
• 9:04
  SPEAKER_00: And when we do, we get what we need to support our health.
• 9:07
  SPEAKER_00: How cool is that?
• 9:08
  SPEAKER_00: Okay, so now I want to talk about fruit.
• 9:10
  SPEAKER_00: Raspberries are the standout, they're about eight grams per cup.
• 9:14
  SPEAKER_00: Blackberries are up there pretty high as well.
• 9:16
  SPEAKER_00: Pears are gonna give you about five to six.
• 9:18
  SPEAKER_00: You definitely want to eat the skin of your pear.
• 9:20
  SPEAKER_00: Apples with skin on are about four to five grams.
• 9:23
  SPEAKER_00: And then bananas, please don't eat the peel, are about three grams.
• 9:27
  SPEAKER_00: Um, seeds are also a really great source of fiber.
• 9:31
  SPEAKER_00: So chia seeds, about two tablespoons, give you 10 grams of fiber.
• 9:36
  SPEAKER_00: That's so easy.
• 9:36
  SPEAKER_00: You open up a bag of chia seeds, pour it on your yogurt bowl in the morning, and you've got 10 grams of fiber, almost half of what you need for the day.
• 9:44
  SPEAKER_00: Ground flax seeds are another one that I want to highlight specifically because for those of us in midlife, flax contain lignins, and those are plant compounds that help us modulate our estrogen levels.
• 9:55
  SPEAKER_00: So, again, like think about you know, a medication that you're able to eat from the earth and gives your body what you need for this stage of life.
• 10:05
  SPEAKER_00: So, one to two tablespoons a day can genuinely support hormone balance.
• 10:10
  SPEAKER_00: And then finally, whole grains are a really great source of fiber.
• 10:13
  SPEAKER_00: So, think oatmeal, quinoa, and then whole grain options like bread and pasta, those all count towards your daily total.
• 10:21
  SPEAKER_00: So, I want to do a little side note here that it's totally fine to blend your fibrous additions to your diet, say, into a smoothie.
• 10:30
  SPEAKER_00: You're still getting all the fiber.
• 10:32
  SPEAKER_00: Blending does not destroy the fiber.
• 10:34
  SPEAKER_00: Your fiber molecules are exactly the same in the whole food compared to the blended form.
• 10:41
  SPEAKER_00: But your body digests it a little faster if you have blended it up versus the whole form, which means that the blood sugar stabilizing effect is a little less powerful, but it definitely still counts.
• 10:51
  SPEAKER_00: So definitely if it helps you to throw everything, including your avocado and your chia seeds and your flax seeds, into a smoothie, then do that.
• 11:00
  SPEAKER_00: You're still getting all the fibrous benefits.
• 11:02
  SPEAKER_00: It just is a little less effective on the blood sugar stabilizing side, but don't overthink that.
• 11:08
  SPEAKER_00: I do want to reiterate that fiber needs water to do its job.
• 11:13
  SPEAKER_00: So without enough water, fiber can actually start to slow down your digestion rather than support it.
• 11:18
  SPEAKER_00: So every time you have a fibrous food, you want to be drinking water alongside it.
• 11:24
  SPEAKER_00: Anytime you increase your fiber intake, you also want to increase your water intake.
• 11:28
  SPEAKER_00: So a simple guideline would be to about have about half your body weight in ounces of water per day.
• 11:35
  SPEAKER_00: And herbal teas and peppermint tea and ginger tea, or those are all great for digestion.
• 11:40
  SPEAKER_00: That also very much counts as your water intake.
• 11:42
  SPEAKER_00: But just keep in mind when you are increasing your fiber, you want to also increase your water.
• 11:49
  SPEAKER_00: Another note on increasing fiber, it's really important to increase your fiber gradually.
• 11:54
  SPEAKER_00: So give yourself a couple of weeks to adjust.
• 11:56
  SPEAKER_00: Because if you increase too quickly, especially if you don't have enough water, then you're gonna feel discomfort, bloating, constipation, things like that.
• 12:04
  SPEAKER_00: But if you give yourself a few weeks and increase gradually, then you will notice it's a little bit more comfortable to go through that transition.
• 12:13
  SPEAKER_00: Having some symptoms as a side effect of increasing your fiber is totally normal, though.
• 12:18
  SPEAKER_00: So it's not, it doesn't mean anything's wrong, but it does mean that your body is adjusting.
• 12:22
  SPEAKER_00: Like it's such an amazing, intricate system that's happening inside of your body.
• 12:27
  SPEAKER_00: And to feel a little extra gas or a little extra bloating because you've increased your fiber is totally normal.
• 12:33
  SPEAKER_00: Okay, so I want to finish this up by putting this into a real day for you.
• 12:38
  SPEAKER_00: So, like, what does it look like to hit 25 grams of fiber in a day?
• 12:43
  SPEAKER_00: So we'll start with breakfast.
• 12:45
  SPEAKER_00: So, for example, if you did overnight oats and you did a half cup of rolled oats, maybe you include a tablespoon of ground flaxseed and a tablespoon of chia seeds.
• 12:55
  SPEAKER_00: And you mix all that together, pour your milk, water, whatever on top.
• 13:00
  SPEAKER_00: And then I always recommend having some form of protein mixed in there as well.
• 13:04
  SPEAKER_00: But then on top of that, so say you did protein pudding or Greek yogurt, then on top of that, you would put a half cup of raspberries on top.
• 13:11
  SPEAKER_00: You're getting four grams of uh fiber from the oats, three from the flax, five from the chia, and four from the raspberries.
• 13:19
  SPEAKER_00: So you would be sitting at 16 grams before you even left the house for the day.
• 13:23
  SPEAKER_00: That's awesome.
• 13:24
  SPEAKER_00: Okay, let's talk about lunch.
• 13:25
  SPEAKER_00: So maybe you'll have a big salad, maybe a grain bowl, and you're just mixing in a handful of chickpeas.
• 13:31
  SPEAKER_00: So between the veggies, maybe you've got some broccoli or some roasted veggies and the chickpeas, you're well above that 20 grams if you've done the overnight oats and a big bowl for lunch, where you're including some legumes and some veggies.
• 13:44
  SPEAKER_00: For your afternoon snack, one of my all-time favorites is a Granny Smith apple with some almond butter on top.
• 13:51
  SPEAKER_00: So the apple, especially with the skin, is going to give you around four to five grams.
• 13:56
  SPEAKER_00: And so, even right there, you're already at or past your 25 gram, and it's not even dinner time.
• 14:02
  SPEAKER_00: And so at dinner, something like a lentil soup or a stir-fry with veggies or a meal where one of my favorite things to do is a soup or a stew or a chili, and you just throw in white beans or lentils or a quinoa when you're making it, almost always like the beans themselves kind of disappear into the sauce and just make it a little bit thicker and creamier.
• 14:23
  SPEAKER_00: So you're not even really noticing a big difference, but you're really increasing the fiber.
• 14:28
  SPEAKER_00: So 25 grams is a lot more achievable than it sounds when you know where to look and how to just make some little additions to your day.
• 14:38
  SPEAKER_00: You do not need special foods or expensive supplements in order to do this, but you do need to be intentional about adding more of what's already available to you into your diet to really be intentional with that fiber intake.
• 14:51
  SPEAKER_00: So I know some of you are thinking, gosh, this is a lot.
• 14:53
  SPEAKER_00: And if you are going right now from eating a lot of packaged foods, a lot of things that are not very fibrous, then it will feel like a lot at first.
• 15:04
  SPEAKER_00: But with just some easy additions, it's very doable to get yourself up to the recommended daily allowance for fiber and really feel the great benefits to your overall health.
• 15:17
  SPEAKER_00: So, and again, I just want to reiterate that when we are increasing, so say you went from 10 grams to 30 grams overnight, you are going to feel bloating and cramping and discomfort.
• 15:29
  SPEAKER_00: Your gut microbiome needs time to catch up.
• 15:31
  SPEAKER_00: So gradually increase, add a little more each week over two to three weeks, and match every fiber increase with a water increase.
• 15:39
  SPEAKER_00: And those two things together will make all the difference.
• 15:42
  SPEAKER_00: Okay, so finally, number four is some simple swaps that I want you to really think about.
• 15:46
  SPEAKER_00: Like, are you doing any of these?
• 15:48
  SPEAKER_00: And what could you easily swap starting right now?
• 15:52
  SPEAKER_00: Like, what could you do that could make a big impact to your overall health?
• 15:57
  SPEAKER_00: Okay, so because I think knowing fiber is important is good.
• 16:02
  SPEAKER_00: Knowing how to actually change your particular diet is a different thing.
• 16:07
  SPEAKER_00: So if you're currently drinking juice in the morning, swap that for a whole fruit.
• 16:12
  SPEAKER_00: So juice strips the fiber completely out, but the whole fruit keeps the fiber in.
• 16:17
  SPEAKER_00: So that's an easy swap right there.
• 16:19
  SPEAKER_00: If you are used to eating a flavored yogurt, try instead a plain Greek yogurt with berries, especially blackberries or raspberries, and a tablespoon of chia seeds.
• 16:29
  SPEAKER_00: So you'll get less sugar, more fiber, more protein, and just a genuinely better way to start your day.
• 16:36
  SPEAKER_00: If you tend to reach for chips or crackers, try an apple with almond butter or veggies with hummus.
• 16:43
  SPEAKER_00: Fiber plus healthy fats equals sustained energy instead of spike and crash.
• 16:49
  SPEAKER_00: If you are grabbing a protein bar on the go, swap that.
• 16:54
  SPEAKER_00: It's okay every once in a while, but if you're doing it every single day, definitely recommend swapping that for a piece of fruit and a handful of nuts.
• 17:02
  SPEAKER_00: Give your body the fiber that it needs in those little pockets of time, for example, an afternoon's nap.
• 17:09
  SPEAKER_00: And then if you are having white rice on the side of your dinner, try swapping that for lentils or switching it out for quinoa.
• 17:18
  SPEAKER_00: You'll get that same carbohydrate, that same comfort, but significantly more fiber and protein and just overall health benefits.
• 17:26
  SPEAKER_00: And then finally, like I mentioned before, if you're making a soup or a stew, just stir in a can of white beans or even lentils.
• 17:32
  SPEAKER_00: They almost disappear into the broth.
• 17:34
  SPEAKER_00: And you're, you're, you'll barely notice the taste difference, but your gut will absolutely notice the increase in fiber.
• 17:41
  SPEAKER_00: So, as a reminder, the goal is not to overhaul your whole diet.
• 17:44
  SPEAKER_00: It's just add more of what your body needs.
• 17:48
  SPEAKER_00: One swap, one meal, one week at a time.
• 17:52
  SPEAKER_00: All right, my friends.
• 17:53
  SPEAKER_00: So here is your one thing that you're gonna take away from this episode.
• 17:57
  SPEAKER_00: I want you to think about picking one fiber swap and try it this week.
• 18:01
  SPEAKER_00: Just one.
• 18:02
  SPEAKER_00: It doesn't have to be perfect.
• 18:03
  SPEAKER_00: It doesn't have to be every single meal.
• 18:04
  SPEAKER_00: It just has to be one intentional step forward.
• 18:07
  SPEAKER_00: And you might actually be surprised that not only can it taste good and be an enjoyable part of your everyday diet, but you might start to notice that your energy feels better, that your digestion feels better, that your mood feels better.
• 18:22
  SPEAKER_00: Your gut bacteria can actually shift within 24 to 48 hours of making a small dietary change.
• 18:29
  SPEAKER_00: Progress is actually really noticeable when it comes to gut health.
• 18:33
  SPEAKER_00: And as a final reminder, don't forget, drink your water.
• 18:36
  SPEAKER_00: It's super important.
• 18:37
  SPEAKER_00: Anytime you are having fiber, you also want to be drinking water because they work together as a team.
• 18:42
  SPEAKER_00: You need to have both.
• 18:43
  SPEAKER_00: If you are open to increasing your fiber, please hop over to Instagram and share that with me.
• 18:50
  SPEAKER_00: I'm at Jones Fitzone and I would absolutely love to hear what are you doing to increase your fiber?
• 18:55
  SPEAKER_00: How is it making you feel?
• 18:57
  SPEAKER_00: Do you have any great recipes or meals that you love to do that are high fiber?
• 19:02
  SPEAKER_00: I would love to hear from you.
• 19:03
  SPEAKER_00: Thanks for listening, my friend.
• 19:04
  SPEAKER_00: Remember, progress over perfection and consistency over intensity.
• 19:08
  SPEAKER_00: Until next time, keep growing, keep glowing, and bye for now.