Your Gut Called and It's Begging for Fiber

Forget glamorous superfoods and trendy supplements—fiber might be the most underrated nutritional powerhouse in your menopause toolkit. This episode dives deep into why this humble dietary component deserves star status, especially for women navigating hormonal transitions.

When estrogen levels drop during menopause, your body experiences cascading effects: sluggish digestion, stubborn weight gain, mood fluctuations, and increased heart health risks. Fiber emerges as the unexpected hero addressing all these challenges. As your host Robin Hackney explains, "Fiber is like a friend who always shows up on time, helps clean the kitchen, and still makes you laugh"—reliable, essential, and beneficial for virtually everything.

We explore the critical differences between soluble fiber (found in oats, beans, and flaxseeds) and insoluble fiber (abundant in whole grains and vegetables), breaking down how each type supports your menopausal body. You'll discover why fiber is your digestive system's gentle broom, your metabolism's steady companion, your heart's protective shield, and your blood sugar's balancing force. The recommended 21-25 grams daily for women over 50 might sound challenging, but this episode provides practical, achievable strategies to increase your intake without overhauling your entire diet.

Whether you're in perimenopause, menopause, or simply looking to optimize your wellness journey, this fiber masterclass delivers actionable insights that could transform how you feel day to day. Subscribe to Spandex and Wine for more conversation that balances healthy lifestyle choices with life's simple pleasures—because wellness should always include a splash of wine and a whole lot of joy.

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Episode Transcript

Speaker 1 (00:00):
Hello and welcome to the Spandex and Wine podcast.
I'm your host, robin Hackney,and I'm so happy that you're
here.
This podcast is a place forconversations about balancing a
healthy lifestyle and beinghappy.
More specifically, happy hour.
Together we'll explore allthings wellness and wine.
I hope you learn a little,laugh a lot and, along the way,

(00:22):
know you're not alone on thisbalanced wellness journey.
Ready to jump in?
Pour something in your glassthat makes you happy, because
it's time for Spandex and Wine.
Hey there, welcome back to theSpandex and Wine podcast, where
we talk all things wellness with, of course, a splash of wine.
I'm Robin Hackney and today I'mrecording this episode outside

(00:45):
because it is beautiful.
Actually, I'm not fully outside.
I am back in my favorite spot,in my screened-in porch.
I have been waiting for theweather to warm up so I can sit
out here more, so that's whereI'm recording today.
If you hear the wind, if youhear my roosters likely you will
, but I wanted to be out herebecause we are exploring a topic

(01:08):
that can seriously change yourlife.
Get ready, ready.
It's fiber.
Yep, I said fiber.
It might not sound glamorousbut, trust me, it is a total
game changer, especially forwomen navigating menopause.
I did a challenge this pastJanuary where we focused on high
protein and high fiber, and Igot a lot of good feedback.

(01:31):
People saw a huge difference.
So trust me when I say you needto get more fiber in your diet.
All right, grab a glass of wine, get comfy and let's talk fiber
magic.
So why is fiber such a big deal?
I heard a good analogy thathelps explain.
It said that fiber is like afriend who always shows up on
time, helps clean the kitchenand still makes you laugh.

(01:54):
It's reliable, essential andgood for pretty much everything.
And during menopause, ourbodies go through hormonal
changes that can affectdigestion.
And during menopause, ourbodies go through hormonal
changes that can affectdigestion, weight and even your
mood, as if I needed to tell youthat.
And that's where fiber comes in, like a superhero in yoga pants
.
So, first off, fiber isfantastic for digestion.

(02:18):
We're all aware of that right.
But as estrogen levels drop,digestion can slow down, making
constipation more common, whichis never fun.
And fiber keeps things movingsmoothly, like literally Think
of it as a gentle broom sweepingthrough your digestive tract.
Foods like beans, whole grains,fruits and veggies are going to

(02:41):
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And when you think about weightmanagement so metabolism slows
during menopause and I'm againsensing lots of head nods here
Fiber helps you stay fullerlonger, which can curb those

(03:46):
cravings that seem to hit at 3pm when you're eyeing that
cookie jar.
And adding fiber-rich foods toyour meals helps you feel
satisfied and prevents thoseenergy crashes.
And let me tell you, fiber isalso your heart's bestie.
Women in menopause face ahigher risk of heart issues and
fiber helps by loweringcholesterol, improving overall

(04:10):
heart health.
It's like giving your heart acozy little hug with every bite
of oatmeal.
And there are a coupledifferent types of fiber, so
soluble fiber is found in beans,oats, flaxseed and oat bran,
and this type slows digestionand binds cholesterol in the
intestines, removing it from thebody.

(04:30):
Insoluble fiber is found inwhole grains, beans, nuts and
vegetables and it increasesstool bulk and helps keep you
regular.
You're welcome.
You're feeling better already,aren't you?
But wait, there's more.
Let's talk about blood sugarbalance, all right.
So fiber helps slow theabsorption of sugar in the

(04:53):
bloodstream, which means fewerspikes and crashes, and that's
huge for steady energy levelsand keeping those mood swings in
check.
It helps balance blood sugar byslowing down digestion and the
absorption of carbohydrates,which prevent rapid spikes in
your glucose levels andpromoting a more gradual and

(05:13):
stable release of energy.
So fiber, especially solublefiber, like I talked about
before, forms a gel-likesubstance in the stomach and the
intestines which slows down thebreakdown of carbohydrates and
their absorption in thebloodstream.
And this prevents, like I saidbefore, the sharp rises and
falls in blood sugars that canoccur after eating.

(05:35):
So, while insoluble fiber, itdoesn't dissolve in water and,
like I said before, it adds thatbulk to the stool, so it helps
aid in healthy digestion.
So some examples of fiber richfoods, which I'll be sharing
more on social media, butsoluble fiber would be more like
apples and bananas, oats, peas,black beans, lima beans,

(05:59):
brussels sprouts, avocados, andthen insoluble will be, just
like I mentioned before, wholegrains, vegetables and fruits.
So how much fiber do youactually need?
Well, I've heard before thatfor women over 50, the magic
number is 21.
I suggest between 20 and 25.
And if you're thinking, whew,that sounds like a lot, it

(06:23):
really is easier than what youthink.
Like I mentioned a few thingsbefore, you could also try
adding chia seeds to your yogurt, or maybe tossing beans in your
salad, or swapping white breadfor whole grain.
So it's little changes likethat that can make a big
difference.
And, like I mentioned, I'll besharing more on social media.
So watch for those posts andreels and do not forget to drink

(06:46):
plenty of water when you'reupping your fiber game.
Fiber without water is likespandex without stretch.
It just doesn't work.
I always recommend 48 ounces ormore per day, and I know that a
lot of the experts say evenmore than that, but I feel like
you're getting a lot of water inyour fruits and vegetables as

(07:07):
well, so I think you have tokind of just find what works for
you.
So there you have it.
Fiber is your digestive hero,it is your waistline warrior,
it's your heart's cheerleader.
So add a little extra to yourday and you'll be feeling
fantastic in no time.
And I want to be sharing more,or I will share more on

(07:31):
Instagram and Facebook so youcan get a few more ideas.
I feel like sometimes it can bejust a little tricky or we can
get stuck in a rut, so I will domy best to help you there.
And, of course, I need tomention that this topic and any
topic that I talk about on thepodcast you should consult with
your physician and make surethat everything is good from

(07:54):
that standpoint as well.
I cannot replace your physician, so do your research and find
what works best for you and yourbody.
Thank you so much for tuninginto the Spandex and Wine
podcast today.
Don't forget to subscribe,share this episode with your
fiber curious friends, and I'llcatch you next time with more
tips for living well, stayingstrong and yes, enjoying that

(08:17):
well-deserved glass of wine.
Cheers.
Thank you for listening.
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(08:38):
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(08:59):
Feel free to reach out to me atany time by emailing info at
spandexandwinecom or text me at913-392-2877.
I appreciate you.
Thank you.