Is your low carb diet missing this key nutrient?

Sure you're getting enough protein, but what about soluble fiber?

Let's talk about a nutrient that doesn't get enough attention: fiber.

We're bombarded with messages about low-carb this and keto that, but the truth is, as women in our 30s/40s/50s fiber is our best friend.

I see indicators of low soluble fiber on my client’s labs all the time. And 9/10 times it’s because they’ve sworn off the good carbs.

This type of fiber plays a critical role in hormonal balance, gut health, heart health, and overall well-being.

In this article you’ll learn:

• Why soluble fiber is important.

• 7 ways to add more soluble fiber to your diet.

• My favorite supplements for an extra boost.

Here's why ditching the low-carb craze and embracing fiber, particularly the soluble kind, is essential:

Hormone Optimization:

• As we transition through perimenopause, our ovaries produce less progesterone, often leading to estrogen dominance. This imbalance can trigger a cascade of unpleasant symptoms like hot flashes, night sweats, mood swings, and irregular periods.

• Soluble fiber acts like a sponge in the gut, binding to excess estrogen and helping eliminate it from the body. This process, known as enterohepatic circulation, is crucial for maintaining hormonal equilibrium. By supporting healthy estrogen metabolism, soluble fiber can help alleviate these disruptive symptoms and promote a smoother transition through menopause.

Cholesterol Control:

• Heart health becomes increasingly important as we age, and soluble fiber is a key player in keeping our cardiovascular disease risk down.

• Soluble fiber binds to cholesterol in the digestive tract, preventing its absorption/reabsorption into the bloodstream. This can lead to a significant reduction in LDL ("bad") cholesterol levels, a major risk factor for heart disease.

Goodbye, Gut Issues:

• Ever feel sluggish and bloated? Soluble fiber absorbs water in the digestive tract, adding bulk to stool and promoting regularity. This helps prevent constipation and keeps things moving smoothly.

• But it's not just about regularity. Soluble fiber acts as a prebiotic, providing nourishment for the beneficial bacteria residing in our gut. A thriving gut microbiome is linked to improved digestion, enhanced immunity, brain health, and weight management.

Boosting Butyrate:

• Think of butyrate as a superhero for your gut. This short-chain fatty acid is produced when our gut bacteria ferment soluble fiber.

• Butyrate is the primary fuel source for the cells lining our colon, promoting a healthy gut barrier and reducing inflammation. This can help prevent conditions like leaky gut, where toxins can escape through the colon lining into the bloodstream.

• Research suggests butyrate may also play a role in protecting against colon cancer and other chronic diseases. By nourishing our gut with soluble fiber, we're supporting production of this vital compound.

So what is soluble fiber?

Soluble fiber is a type of dietary fiber that dissolves in water. It forms a gel-like substance in the digestive tract. Think of it like a sponge that absorbs water and expands in your gut. This "sponge-like" action is what gives soluble fiber its unique properties.

7 ways to add more soluble fiber to your daily diet —