Are You Eating Enough Fiber?

Women are recommended to consume at least 25 grams of fiber a day (1). Learn more about the amount of fiber in different foods here.

Benefits of Fiber for Hormone Balance:

- Helps with symptoms related to PCOS (2, 3).

- Supports bowel regularity which eliminates toxins, wastes & excess hormones (4).

- Feeds your good gut bugs so they can grow and multiply which cultivates a healthy gut microbiome (5).

- Supports blood sugar levels which helps keep PMS & acne at bay (6, 7).

- Supports healthy body weight by keeping you fuller & more satisfied longer (8).

- Helps lower cholesterol (9).

- Supports Fertility (10).

*Make sure to be drinking enough water to prevent constipation when increasing fiber!*

Foods That Are High Fiber:

• Beans like chickpeas, black beans, kidney beans, etc

• Veggies like broccoli, kale, peppers, etc

• Avocados

• Popcorn

• Whole grain products like whole grain pasta, bread, oatmeal, etc

• Fruit like apples, berries, peaches, pears

• Dried Fruit

• Quinoa

• Sweet Potatoes

• Nuts (nut butters) like almonds, cashews, pistachios, etc

• Seeds like flax, sesame, sunflower and pumpkin (make sure they are freshly ground for optimum nutrient absorption)

References:

1. https://www.mayoclinic.org/healthy-lifestyle/nutrition-and-healthy-eating/in-depth/high-fiber-foods/art-20050948
2. Wang X, Xu T, Liu R, Wu G, Gu L, Zhang Y, Zhang F, Fu H, Ling Y, Wei X, Luo Y, Shen J, Zhao L, Peng Y, Zhang C, Ding X. High-Fiber Diet or Combined With Acarbose Alleviates Heterogeneous Phenotypes of Polycystic Ovary Syndrome by Regulating Gut Microbiota. Front Endocrinol (Lausanne). 2022 Feb 2;12:806331. doi: 10.3389/fendo.2021.806331. PMID: 35185786; PMCID: PMC8847200.
3. Cutler DA, Pride SM, Cheung AP. Low intakes of dietary fiber and magnesium are associated with insulin resistance and hyperandrogenism in polycystic ovary syndrome: A cohort study. Food Sci Nutr. 2019 Feb 27;7(4):1426-1437. doi: 10.1002/fsn3.977. PMID: 31024716; PMCID: PMC6475723.
4. Yang J, Wang HP, Zhou L, Xu CF. Effect of dietary fiber on constipation: a meta analysis. World J Gastroenterol. 2012 Dec 28;18(48):7378-83. doi: 10.3748/wjg.v18.i48.7378. PMID: 23326148; PMCID: PMC3544045.
5. Ma W, Nguyen LH, Song M, Wang DD, Franzosa EA, Cao Y, Joshi A, Drew DA, Mehta R, Ivey KL, Strate LL, Giovannucci EL, Izard J, Garrett W, Rimm EB, Huttenhower C, Chan AT. Dietary fiber intake, the gut microbiome, and chronic systemic inflammation in a cohort of adult men. Genome Med. 2021 Jun 17;13(1):102. doi: 10.1186/s13073-021-00921-y. PMID: 34140026; PMCID: PMC8212460.
6. Houghton SC, Manson JE, Whitcomb BW, Hankinson SE, Troy LM, Bigelow C, Bertone-Johnson ER. Carbohydrate and fiber intake and the risk of premenstrual syndrome. Eur J Clin Nutr. 2018 Jun;72(6):861-870. doi: 10.1038/s41430-017-0076-8. Epub 2018 Jan 29. PMID: 29379144; PMCID: PMC5990431.
7. Kucharska A, Szmurło A, Sińska B. Significance of diet in treated and untreated acne vulgaris. Postepy Dermatol Alergol. 2016 Apr;33(2):81-6. doi: 10.5114/ada.2016.59146. Epub 2016 May 16. PMID: 27279815; PMCID: PMC4884775.
8. Slavin JL. Dietary fiber and body weight. Nutrition. 2005 Mar;21(3):411-8. doi: 10.1016/j.nut.2004.08.018. PMID: 15797686.
9. Surampudi P, Enkhmaa B, Anuurad E, Berglund L. Lipid Lowering with Soluble Dietary Fiber. Curr Atheroscler Rep. 2016 Dec;18(12):75. doi: 10.1007/s11883-016-0624-z. PMID: 27807734.
10. Skoracka K, Ratajczak AE, Rychter AM, Dobrowolska A, Krela-Kaźmierczak I. Female Fertility and the Nutritional Approach: The Most Essential Aspects. Adv Nutr. 2021 Dec 1;12(6):2372-2386. doi: 10.1093/advances/nmab068. PMID: 34139003; PMCID: PMC8634384.