How high-fibre recipes can reduce menopause symptoms

Published October 2024 | 4 min read
Expert contributor Faye James, accredited nutritionist and member of the Australian Menopause Society
Words by Lucy E Cousins

For women going through menopause, getting enough soluble fibre is crucial. It can play a big role in reducing some menopausal symptoms. Here is a delicious high-fibre recipe to try.

Fibre might not sound particularly impressive as far as dietary choices go, but if you’re going through menopause, it’s a valuable ally.

Not only does fibre play an important role in weight management – which can be helpful if you’re dealing with menopause-related weight gain – it also plays a role in regulating hormones by influencing gut bacteria. And since the menopause transition is connected with increased cholesterol and insulin resistance, fibre’s ability to support heart health and help regulate blood sugar levels makes it a dietary essential.

“Fibre aids digestion by promoting regular bowel movements and preventing constipation, which can be a common issue as our metabolism slows down with age,” adds accredited nutritionist Faye James, author of The Menopause Diet.

As well as this, Faye says, a high-fibre diet can help reduce the risk of developing diseases like type 2 diabetes and cardiovascular conditions, which can be more prevalent post-menopause.

What is fibre?

Fibre is a type of carbohydrate found in the indigestible parts of plant foods like fruits and vegies, as well as cereals, legumes, nuts and seeds. There are two main types.

• Soluble fibre: this fibre type dissolves in water and helps to bulk out poo so it can pass through the digestive tract smoothly. You can find soluble fibre in fruits, vegetables, oat bran, soy, barley, lentils and peas.
• Insoluble fibre: this type remains intact in water and helps slow down the passage of food through the digestive tract. You can find it in bran, fruit and vegetable skins, nuts, seeds and wholegrain foods.

Are you eating enough fibre?

Many people don't consume enough fibre, often due to a diet high in processed foods and low in fruits, vegetables and whole grains, says Faye.

The type of carbohydrates you choose is important, she adds. A common mistake many Aussies may make is relying too much on refined grains, like white bread, pasta and rice. These types of refined grains tend to be lower in fibre, vitamins and minerals, and have been associated with inflammation and an increased risk of heart disease.

Instead, you can do your body a favour and choose wholegrain counterparts, like brown rice. And, if you tend to skip vegetables and fruit, which are rich in both soluble and insoluble fibre, then you’re missing out on opportunities to up your fibre intake.

If you feel that’s the case, don’t try and increase your fibre intake too quickly, advises Faye, as it can lead to digestive discomfort. It's better to gradually increase your intake to allow your body time to adjust.

Even if you’re eating the right amount of fibre, Faye says to make sure you’re helping your digestion along by drinking enough water throughout your day.

“Fibre needs water to help move it through the digestive system,” she says, “Any insufficient water intake can lead to digestive issues like constipation, bloating and discomfort.”

How to include more fibre in your diet

Incorporating more fibre into your diet doesn’t have to involve a complete overhaul of what you eat. Instead, Faye says there are some simple additions and substitutions you can make to your regular meals and keep a look out for delicious high-fibre recipes to add into your meal rotation.

• Incorporate chia seeds: “Chia seeds are a great source of soluble fibre. Add them to smoothies, yoghurt or oatmeal for an easy fibre boost.”
• Choose whole grains: “Choose whole grains like brown rice, whole-wheat bread, quinoa and oats over refined grains. They are higher in fibre and nutrients.”
• Snack on fruits and vegetables: “Keep fresh fruits and vegetables handy for snacks. Apples, berries, carrots and capsicum make excellent choices.”
• Add more legumes: “Beans, lentils and chickpeas are rich in fibre and protein, and they’re easy to add to soups, salads, or eat as a side dish.”
• Consider fibre supplements: “If it's challenging to get enough fibre from food alone, consider a fibre supplement. However, it's best to consult a healthcare professional before starting any supplement.”

Managing perimenopausal and menopausal symptoms

As well as incorporating more fibre into your diet, according to Faye, these other nutrition tweaks may also help support you through perimenopause and menopause.

Firstly, says Faye, focusing on an overall balanced diet that’s rich in whole foods, including lean proteins, healthy fats, and plenty of fruits and vegetables, can help manage weight and reduce the risk of chronic diseases.

Limiting sugar and highly processed carbs, which can cause blood sugar spikes and weight gain, can also help. If you have a sweet tooth, try swapping in low GI carbohydrates and use natural sweeteners in moderation.

Bone health can be adversely affected by menopause, so Faye recommends including more calcium and vitamin D. You’ll find these in dairy products, leafy greens and fortified foods. As well as this, Faye says including lots of healthy fats – such as omega-3 fatty acids, found in fatty fish, flaxseeds and walnuts – can help reduce inflammation and support heart health.

Want more tools to help you navigate the menopause transition with confidence? Visit the HCF Menopause Hub, which is full of evidence-based information, and check out our Menopause Matters podcast.

Quick pumpkin ravioli 

Prep time: 15 minutes
Cooking time: 15 minutes
Serves: 4

Ingredients

• 85g pumpkin, peeled and diced into small cubes 
• 1 clove garlic
• 1 tbsp olive oil
• Pinch of salt and freshly ground pepper
• 1 tbsp butter
• 2 tbsp ricotta
• 2 sheets of fresh lasagna 
• 100g butter
• 1 clove garlic, minced
• 6 leaves fresh sage
• Grated parmesan and rocket leaves to serve 
  

Method

1. Preheat the oven to 250°C and line a baking tray with baking paper.
2. Toss the pumpkin on the tray with the whole clove of garlic, olive oil, salt and pepper and roast for about 10 minutes until tender and soft.
3. Pop the pumpkin and garlic into a food processor, add the butter and ricotta, then pulse for a few minutes until well combined.
4. Empty the filling into a bowl and set aside.
5. Place the lasagna sheet down on a flat surface and dollop the filling equally in 12 spots (try a grid of 3 across and 4 down).
6. Place the other lasagna sheet on top and use a small cookie cutter to cut out 12 circles of ravioli. Press down the edges to make sure the filling won’t seep out.
7. Bring a pot of water to the boil and cook the ravioli for 3 to 5 minutes until tender. Drain and set aside.
8. Melt the butter in a medium-sized pan over a medium heat for a few minutes until golden. Add the sage, followed by the ravioli, and fry for a few minutes before serving. Add parmesan and serve with some rocket.

Tip: Interested in a vegan version? Use vegan ricotta and parmesan instead.

Helping you eat yourself healthy

If you’re looking to bring more balance and more fibre into your diet through menopause, we can help. We’re helping eligible members save on the evidence-based CSIRO Total Wellbeing Diet^*. Created by Australia’s national science agency, the program combines a higher protein, low-GI eating plan with proven weight loss tools to help improve habits and create lifelong positive behaviours.