The Fiber Fix: Outsmarting Menopause Weight Gain

Written By Kelly Rigo

Menopause weight gain can feel like it hits overnight. You're cutting calories, exercising regularly, yet the scale refuses to budge—or worse, creeps up. One often-overlooked culprit? Lack of fiber.

Only 9% of women are getting the recommended 25 grams of fiber per day.

Why Does Fiber Matter?

Fiber adds bulk to your food, helping to slow digestion and increase satiety (that feeling of fullness). It can also help lower blood sugar levels, support healthy insulin function, promote a thriving gut microbiome, and even make it harder for your body to store fat.

Two Types of Fiber:

  • Soluble Fiber:
    Dissolves in water. It helps regulate blood glucose levels, slows digestion, and supports gut health.
    Examples: Oats, beans, broccoli, carrots, avocado, apples, and oranges.

  • Insoluble Fiber:
    Does not dissolve in water and is indigestible. Its main benefit is aiding regularity.
    Examples: Kale, almonds, sweet potatoes, raspberries, blueberries, flaxseed, and quinoa.

Try This Fiber-Rich Recipe: Flaxseed Meal Pancakes

Not only are these pancakes a great source of fiber, but they’re also packed with protein and omega-3 fatty acids.

Ingredients:

  • 1 cup flaxseed meal (golden or regular)

  • 4 eggs, beaten

  • 1/3 cup unsweetened almond milk (or other milk)

  • 1 tbsp lemon juice

  • 1 tsp baking soda

  • 1 tsp vanilla extract

  • 1 tsp cinnamon

  • 1/8 tsp salt

👉 Full recipe here

You can customize this recipe by adding pumpkin puree or protein powder, and top with ingredients like almond butter, blueberries, raspberries, or banana. For extra protein and calcium, mix in some Greek yogurt. A drizzle of pure maple syrup adds just the right touch of sweetness.

Want Something Savory?

Skip the cinnamon and vanilla and try savory toppings instead:

  • Mashed avocado with everything bagel seasoning and a squeeze of lemon

  • Hummus topped with sliced peppers or cherry tomatoes

  • Smoked salmon with cream cheese and capers

Final Thoughts

Adding more fiber to your diet doesn't have to be complicated—and it can make a real difference during menopause. Start small. Gradually increase your fiber intake to give your digestive system time to adjust, and always drink plenty of water to help fiber do its job effectively.

You’ve got this! Nourishing your body with fiber-rich foods is a simple, powerful step toward feeling your best in this new chapter.

Kelly Rigo is the creative force behind Menopause Evolution.

Kelly Rigo
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