If you’re a woman navigating the chaos of perimenopause or postmenopause (like me!), you’ve probably noticed that your body doesn’t respond the way it used to. Weight gain, especially around the belly, mood swings, fatigue, bloating, brain fog—it’s overwhelming. I get it. I’m 47, in the thick of perimenopause, running my own business, opening a pickleball facility, training clients, and raising a 6-year-old. Life is busy.
And yet—I’m in the best shape of my life. How? It comes down to habits, consistency, and one surprising food group that plays a massive role in women’s health during this season of life.
Let’s Talk About Fiber—But Not the Way You Think
When people hear “fiber,” they usually think of being regular, maybe something you take if you’re feeling a little backed up. But fiber is so much more than that—especially for women over 35.
Prebiotic fiber in particular can either contribute to weight gain, low energy, and poor immunity—or it can help you stay lean, feel mentally sharp, and reduce menopausal symptoms. It all comes down to the type and quality of fiberyou’re consuming.
The Gut-Weight Connection
Here’s the deal: your gut plays a bigger role in your weight and mood than you might think. Specifically, the large intestine, or lower gut, is where most of your bacteria live—and these bacteria impact everything. Your digestion. Your immunity. Your mental clarity. Your energy. Your belly fat.
Research shows two strains of gut bacteria are especially important in menopausal women:
- Firmicutes – Associated with weight gain, increased anxiety, low immunity, and fat storage. These bacteria grab and store energy.
- Bacteroidetes – Associated with leanness, increased dopamine and serotonin (aka feel-good chemicals), and better digestion.
If you have more Firmicutes than Bacteroidetes, it’s likely contributing to weight gain and bloating. But the good news? You can shift the balance by changing what you eat—specifically by eating the right kinds of fiber.
Processed Fiber vs. Whole Food Fiber
Think you’re eating enough fiber? You might be—but it may be the wrong kind. Many “healthy” high-fiber packaged foods (think: protein bagels, fiber bars, chickpea pasta) are actually working against your gut.
Let me share two real client examples:
Client 1: Bloating & Slow Digestion
She was eating Bonsza pastas and pizzas—foods marketed as high in fiber and “better” choices. But she was experiencing bloating, gassiness, and only having 2–3 bowel movements per week. Once we removed those processed foods and replaced them with high prebiotic and polyphenol-rich whole foods, her digestion dramatically improved. Her bloating vanished, she lost inches around her waist, and her energy increased.
Client 2: No Weight Change, But Major Body Change
Another client was eating bagels with 30g+ of fiber per serving (yes, one bagel), thinking she was doing the right thing. But her gut was distressed, and she felt terrible. After switching to whole-food-based fibers, her digestion regulated, her belly flattened, and her workouts improved—even though her actual weight didn’t change much.
This is the power of quality over quantity.
Why Prebiotic Fiber Matters More in Menopause
After 35, everything changes. Your metabolism slows, hormones shift, and your body doesn’t respond to the same things it did in your 20s and 30s. It’s not just about how many calories you eat—it’s about what those calories are made of.
That’s why I created a free calorie and fiber guide for women over 35. It breaks down how to calculate what you need and, more importantly, where to get it from. If you’re not sure how much protein or fiber you should be eating, what kinds, and when—this guide is your first step. Comment “calorie” below or find the link in the description.
Whole Food Fiber Sources to Focus On
Here are some of my go-to foods rich in prebiotics and polyphenols:
- Chicory root
- Asparagus
- Onions and leeks
- Garlic
- Artichokes
- Berries
- Green bananas
- Beans (in moderation and properly prepared)
- Apples with the skin on
Eating these consistently throughout the day at every meal can be a game-changer.
You Can’t Eat Like You’re 25 Anymore
Sorry, but it’s the truth. The foods and habits that worked in your 20s and early 30s won’t work now. You’re not broken. Your body just needs something different now—and fiber, the right kind of fiber, is a major part of that.
If you’re serious about feeling better, reducing belly fat, and boosting your energy without living in the gym or starving yourself, it starts in your gut.
Let’s Keep Talking About This
Thanks for being here today. The more we open up about menopause, the more we demand real solutions, research, and resources—beyond antidepressants and birth control.
Perimenopause isn’t the enemy. The lack of education and support around it is.
Let’s change that—together.
