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