As a middle-aged woman, increasing my fiber intake has increased my energy and improved digestion — almost daily BMs. HOORAY! AND, it fills you up! I feel lighter and more balanced, except for perimenopause symptoms 🙁

FIBER FACTS: Then vs. Now

Today in North America: The average person eats about 15 grams of fiber a day.

What we should be eating: Around 25–38 grams a day (depending on age and sex).

What our hunter-gatherer ancestors ate: 80–100 grams daily!

Our bodies evolved on fiber-rich roots, fruits, nuts, and plants.

Why Fiber is a Women’s Best Friend:

Fiber isn’t just about relieving constipation but it also:

Balances blood sugar, helps manage weight

Nourishes gut bacteria and calms inflammation

Keeps you satiated and full for longer

Supports heart health and lowers cholesterol

Protein may build your muscles, but fiber helps build the foundation for feeling good every day.

Easy Ways to Add Fiber

Roast any vegetables you have in the fridge with olive oil and salt. I do this ALL the time: Entire bags of carrots, beets, parsnips potatoes and then store them in your fridge to snack on or put on top of salads. Saute vegetables and add to pasta sauce, then I’ll add the sauteed ground chicken. I’ll use a whole bunch of celery, zucchini, peppers, mushrooms, spinach, onions and add them to my chili sauce, burrito bake, pasta sauce… Just get chopping!

Sprinkle chia or flax seeds on your breakfast.

Add beans or lentils to soups and salads.

Supplement with all natural fiber powders.

Fruits & Vegetables with the most fiber:

Fruit: Raspberries, pears, apples, avocado, bananas

Veg: Artichokes, broccoli, brussels sprouts, sweet potatoes, carrots

Final Thoughts

Fiber is a quiet superpower. Start weaving more plants into your plate and watch how your body thanks you — especially as hormones shift in midlife.

Mothr xx