How does fiber help hormones?

Does fiber help with hormones? Well the answer is YES! But how? And how much fiber do you need? The answers are below along with 2 of my favorite recipes including macros. ↓

First off, I think most of us can agree that we under eat fiber. Between protein and fiber, these are the two most under appreciated food types when it comes to hormone health and even rebalancing hormones. Fiber itself plays a significant role in supporting hormone balance by influencing the metabolism, regulation, and elimination of hormones in the body.

Here’s how fiber helps with hormones:

1. Supports Estrogen Balance

• Eliminates Excess Estrogen: Fiber binds to estrogen in the digestive tract, particularly in the form of conjugated estrogens excreted by the liver. This prevents the reabsorption of estrogen back into the bloodstream and promotes elimination through the stool.

• Reduces Estrogen Dominance: By aiding in the elimination of excess estrogen, fiber helps prevent conditions associated with high estrogen levels, such as PMS, heavy periods, and estrogen-dominant conditions like endometriosis and certain types of breast cancer.

2. Improves Insulin Sensitivity

  • Soluble fiber slows the absorption of sugar into the bloodstream, preventing rapid spikes and crashes in blood sugar levels. This stabilizes insulin levels, which is critical for hormonal balance, particularly in conditions like polycystic ovary syndrome (PCOS) and metabolic syndrome.
  • The slowing down of sugar absorption and better management of insulin also helps to improve Leptin sensitivity (our satiety hormone).

3. Supports Gut Health

  • Fiber, especially prebiotic fibers, feeds beneficial gut bacteria. A healthy gut microbiome plays a key role in metabolizing and regulating hormones, including estrogen, cortisol, and serotonin. Yay for Organic Granny Smith apples! WYKYK. 😉
  • The gut microbiota (often called the “estrobolome”) also influences how estrogen is processed and eliminated, further impacting hormone balance.

4. Aids in Weight Management

  • Fiber helps with satiety as mentioned above, reducing overeating and aiding in weight management. Maintaining a healthy weight is essential for balanced hormones, as excess body fat can contribute to hormone imbalances, such as elevated estrogen or insulin levels. Fat cells make and store estrogen.

5. Reduces Inflammation

  • High-fiber diets have anti-inflammatory effects, which may help balance stress hormones like cortisol. Chronic inflammation is linked to hormonal imbalances and conditions like adrenal fatigue. Part of this anti-inflammatory effect is due to improved gut, gallbladder and liver function, and the way fiber helps to get estrogen out of the body (estrogen is very inflammatory).

 

Practical Tips for Using Fiber to Support Hormones:

  • Include dark chocolate, vegetables, fruits, potatoes, sprouted nuts and seeds in your diet.
  • Aim for both soluble fiber (e.g., sprouted gluten free oats, apple flesh, berries) and insoluble fiber (e.g., leafy greens, apple and pear skin).
  • Drink plenty of water and minerals/electrolytes to help fiber move efficiently through the digestive system.
  • Gradually increase fiber intake to avoid bloating or discomfort.

 

Below are general recommendations based on guidelines from health authorities such as the Dietary Guidelines from the Academy of Nutrition and Dietetics and the Institute of Medicine:


Recommended Daily Fiber Intake

Adults

  • Men: 30-40 grams per day
  • Women : 20-30 grams per day

Children

  • 1-3 years old: 19 grams per day
  • 4-8 years old: 25 grams per day
  • 9-13 years old:
    • Boys: 31 grams per day
    • Girls: 26 grams per day

Teenagers (14-18 years)

  • Boys: 38 grams per day
  • Girls: 26 grams per day (potentially more if the teenager has menstrual issues).

 

Tips for Success

  1. Batch Cooking: Prepare fiber-rich staples like quinoa, roasted veggies, or mash potato in advance to make meals quicker.
  2. Incorporate Slowly: If you’re not used to a high-fiber diet, increase your intake gradually to avoid digestive discomfort.
  3. Hydrate: Fiber works best when paired with plenty of water to prevent bloating or constipation.

 

 

Roasted Sweet Potato and Veggie Bowl

Serves: 4
Prep Time: 10 minutes
Cook Time: 30–35 minutes


Ingredients

  • 2 large sweet potatoes, peeled and diced (or leave the skin on for extra fiber)
  • 2 cups broccoli florets
  • 1 large zucchini, sliced
  • 1 red bell pepper, chopped
  • 1 medium carrot, thinly sliced
  • 1 tablespoon olive oil
  • 1 teaspoon garlic powder
  • 1 teaspoon smoked paprika
  • 1/2 teaspoon ground cinnamon (optional, complements the sweet potato’s flavor beautifully)
  • 1/2 teaspoon dried thyme
  • Salt and pepper, to taste
  • Fresh parsley, chopped (optional, for garnish)
  • Lemon wedges, for serving

Instructions

  1. Preheat the oven to 425°F (220°C). Line a baking sheet with parchment paper or lightly grease it.
  2. Prepare the sweet potatoes and veggies:
    • Combine the diced sweet potatoes, broccoli, zucchini, bell pepper, and carrot in a large mixing bowl.
    • Drizzle with olive oil and sprinkle with garlic powder, smoked paprika, cinnamon (if using), thyme, salt, and pepper.
    • Toss everything to ensure it’s evenly coated.
  3. Roast the mixture:
    • Spread the sweet potatoes and vegetables in a single layer on the baking sheet.
    • Roast for 30–35 minutes, flipping halfway through, until the sweet potatoes are golden and the vegetables are tender.
  4. Assemble and serve:
    • Divide the roasted sweet potato and veggie mixture into bowls.
    • Garnish with fresh parsley and serve with a lemon wedge for added brightness.

MACROS (per serving with sweet potato)

  • Calories: ~220
  • Fiber: ~7–9 grams
  • Fat: ~3.5 grams
  • Protein: ~4 grams

 


Sweet Potato Brownies

Serves: 8
Prep Time: 15 minutes
Cook Time: 25–30 minutes


Ingredients

  • 1 cup mashed sweet potato (from ~1 medium sweet potato, cooked and peeled)
  • 1/2 cup unsweetened cocoa or cacao powder
  • 1/2 cup sprouted oat flour (you can blend your own oats into a fine flour)
  • 1/4 cup pure maple syrup (or honey for sweetness)
  • 1/4 cup unsweetened applesauce (adds moisture without fat)
  • 1 teaspoon vanilla extract
  • 1/2 teaspoon baking powder
  • 1/4 teaspoon sea salt
  • 2 tablespoons ground organic chia seeds (for added fiber and binding)
  • Optional: 2 tablespoons of sugar free dark chocolate chips like Lilys (optional, but keeps it low-fat if used sparingly)

Instructions

  1. Preheat the oven to 350°F (175°C). Line an 8×8-inch baking pan with parchment paper or lightly grease it.
  2. Cook the sweet potato:
    • Peel and dice the sweet potato, then boil or steam it until soft. Mash it thoroughly with a fork or blend until smooth.
  3. Mix the wet ingredients:
    • In a large bowl, combine the mashed sweet potato, applesauce, maple syrup (or honey), and vanilla extract.
  4. Add the dry ingredients:
    • Stir in the cocoa powder, oat flour, ground flaxseed, baking powder, and salt. Mix until a smooth batter forms. If using dark chocolate chips, fold them in.
  5. Bake:
    • Pour the batter into the prepared pan, spreading it evenly. Bake for 25–30 minutes, or until a toothpick inserted in the center comes out clean.
  6. Cool and serve:
    • Let the brownies cool completely in the pan before slicing into squares. This helps them firm up.

MACROS (Per Serving)

  • Calories: ~125
  • Fiber: ~5–6 grams
  • Fat: ~2.5 grams
  • Protein: ~3 grams

 

I hope this is helpful!

Chemaine xo