Article published on HCIUK
www.ukihca.com/articles/the-benefits-of-fibre-for-hormone-optimisation
Fibre is one of my favourite topics and the most effective part of my health and beauty regime, as the benefits are so visible in how we look and feel. High-fibre foods include vegetables, fruits and whole grains that detox and nourish the body and synthesise natural collagen production. Water-rich fruits and veggies are bursting with vitamins and minerals, which absorb into the skin cells, hydrating and locking in moisture deep within the four layers of the epidermis. Ultimately our hormone health is reflected in our skin and this all begins in the gut.
Fibre feeds the gut microbiome
The first thing I like to ensure is that my clients get enough fibre in their diet to nourish the gut. Why? Good gut health is essential for hormone function and disease prevention. The gut is our intelligent second brain which contains millions of neurons and is home to the microbiome that influences our mood, immune system and weight. Good bacteria in our gut feed on fibre to produce short chain fatty acids and many other remarkable substances that nourish and balance our hormones and improve skin quality, hair and nails.
Fibre for hormone optimisation
Fibre is essential for women’s hormone health; cruciferous vegetables are the absolute stars in detoxifying the liver of harmful oestrogen. These include broccoli, cauliflower, brussels and all vegetables from the cabbage family. If used, excess oestrogen is left lying around in the liver, this causes hormonal chaos as it reabsorbs back into the bloodstream which creates an imbalance.
Phytoestrogens
Eating fibrous foods high in phytoestrogens regulates oestrogen and progesterone function and alleviates perimenopausal symptoms! These amazing plant compounds mimic the effect of oestrogen, so can be used as a natural form of HRT to support hormone balance.
Cleverly, some phytoestrogens work to increase our hormone levels and others work to block its effect to manage oestrogen dominance. For example, eating two tablespoons of flaxseeds and pumpkin seeds, daily, in the first two weeks of the menstrual cycle, helps improve depleted oestrogen levels. Eating sesame and sunflower seeds in the second half of our cycle helps boost depleted progesterone. This method helps balance hormones throughout the month, preventing PMS and perimenopausal symptoms.
This is known as seed cycling and is currently one of the top trending wellness practices for hormone balance, perimenopause and menopause. It’s rare for women to have a regular 28-day cycle during menopause and luckily this method is still effective for us all. Simply rotate the seeds biweekly over a 14-day cycle to nudge the body back to an optimal menstrual rhythm.
In addition to seeds, there are many other fibrous, plant-based foods that contain phytoestrogens, including a variety of fruits and veggies, paying particular attention to berries, peaches, dried prunes and apricots, wheat bran, soybeans, tofu, edamame and garlic.
Fibre for weight loss during menopause
Not only is fibre crucial for women’s hormones, but it’s an expert at managing your blood glucose levels. A diet high in sugar and processed foods will lead to excess insulin in the bloodstream, triggering a process that adversely overproduces oestrogen, leading to oestrogen dominance and weight gain.
Eating fibrous vegetables before the rest of your meal helps manage weight by keeping glucose levels within a healthy range. This prevents blood sugar spikes that create excess fat in the body and liver. Furthermore, fibre staves away hunger by keeping you fuller for longer as it takes longer to digest than ‘simple’ carbohydrates. For weight loss and optimal digestion, consider eating your foods in this order;
- Fibrous foods
- protein
- Good fats
- Starches
- Sugars
The perfect plate should consist of half a plate of fibrous vegetables/salad, ¼ good quality protein, and ¼ complex carbohydrates.
Eating plenty of fibre each day will manage your insulin levels and weight and ensure your body is cleansed of rogue hormones in the liver and harmful toxins in the bowel.
By making fibre a nutritional priority in your life, you will see and feel how the body thrives upon abundant nourishment. Wave goodbye to the old-fashioned fad diets and live abundantly with a nourishing whole-food naturopathic diet to heal your body and mind.
If you’d like to discuss a health plan to balance hormones, support weight loss and alleviate perimenopausal symptoms, contact me to book a clarity call via email at [email protected]
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