Why Perimenopausal Women Need More Fiber (& How Dates Help)

As hormones begin to shift in perimenopause, many women notice slower digestion, stubborn belly weight, energy dips, and mood fluctuations. One gentle, science-backed support? Fiber.

Fiber offers benefits women 40+ feel immediately—more stable energy, better digestion, and improved satiety—and long term, it supports heart and metabolic health.

Why Fiber Matters More in Perimenopause

During the menopause transition, estrogen fluctuations increase the risk of metabolic issues like blood sugar instability, weight gain, and cholesterol changes. Research shows that fiber-rich, low-glycemic carbohydrates support metabolic health in perimenopausal and postmenopausal women.

Fiber helps by:

  • Slowing blood sugar release
  • Supporting digestion & preventing constipation
  • Feeding gut bacteria that influence mood, immunity, and inflammation

Dates as a Midlife-Friendly Fiber Source

Dates contain 6.5–11.5% dietary fiber, depending on variety. Most of this is insoluble fiber (helps things “move”), plus some soluble fiber that supports blood sugar balance.

Compared to refined sugar (zero fiber), dates offer sweetness wrapped in minerals, fiber, and antioxidants.

Easy Ways to Add More Fiber in Perimenopause

Try these simple things:

  • A couple of dates with nuts for a balanced snack
  • Swapping refined chocolate for date-sweetened chocolate
  • Adding more fruits, vegetables, legumes, and whole grains daily.

Shop our date-sweetened chocolate for a fiber-rich treat: https://thesimpledate.ca/collections/all

 

Referenced Research:

 

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