Your Low Fiber Diet Hurts You in Four Different Categories
Performance & Strength GainZ
Visceral Fat to Muscle Ratio
Health Outlook
Menopause Symptom Severity
So how Much Fiber is “Enough?”
Aim for 25-30 grams per day.
The USDA recommends 21 grams per day.
The American Heart Association recommends 14 grams per 1000 calories eaten per day, or 25-30 grams per day.
This study graph shows the relationship between eating more fiber and lean body mass, with 50 grams per day as the top consumption rate 🤯👉
No specific recommendation exist for (peri- to post-) menopausal women, but it’s evident that - like most things - the less inconsistent we are, the better.
“There’s No way I can Eat That Much Fiber 😱”
If I Can do it, so can You!
👇The Food I ate to get 24 grams of Fiber “On This Day,” 6AM - 2:30PM👇
5g. of Fiber in Mixed Berries (1 Cup)
3g Broccoli (1 C.)
4g Oats ( 1/2 C.)
6g Black beans (~1/3 C.)
5.5g Sweet Potato (170g. Medium)
Where the Rubber Meets the Road: Literally HOW?!
Eat bigger portions of higher fiber foods you’re already eating regularly
Start eating earlier in the day, within 2 hours of waking
Begin unpacking your beliefs and habits around your limited intake of carbohydrates
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