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How Fibre Helps to Balance Your Hormones + Recipes

Updated: Mar 16, 2022

It's no secret: your diet plays a huge role in hormone balanced hormone.

For women in particular hormone imbalance can be the root of many, many health problems that can make you feel fatigued, make it difficult to lose or gain weight, impact your fertility and even increase your risk of certain cancers and other serious diseases.

Besides protein and healthy fats (which provide the building blocks for steroid hormone production), fibre is my go-to for overall health!

The 3 most important reasons fibre helps your health and hormones are:

  1. Stabilizing blood sugar

  2. Reducing cortisol levels

  3. Flushing out excess estrogens and toxins

Fibre is a special type of carbohydrate that does not get converted to sugar and therefore does not raise blood sugar levels like other carbohydrates do.

Types of fibre

Fibre comes in two forms, soluble and insoluble.

  • Insoluble fibre is found in the cell walls of plants and cannot be dissolved in water. This adds bulk to stools by binding with water and acting as a stool softener that helps move stool through the digestive tract.

  • Soluble fibre dissolves in water, helps slow the passage of food through the digestive tract, lower blood sugar levels, and reduces cholesterol (by binding to it and giving it transport out of the body in the stool).

Benefits of fibre

Both soluble and insoluble fibre should be included in your diet. Not only does fibre help lower blood sugar but it helps keep blood sugar levels balanced. Balanced blood sugar is important because it can help you achieve a healthy weight by keeping you feeling fuller longer and ensuring that your bowels are functioning properly. Fibre and regular bowel movements help eliminate excess estrogens and other toxins that mess with hormone balance.

Where do I get fibre?

You should be enjoying a variety of fibre-rich foods in your diet daily.

Sources of soluble fibre include:

  • Oatmeal

  • Apples

  • Oranges

  • Pears

  • Beans

  • Lentils

  • Flax/chia/hemp seeds

  • Berries

Sources of insoluble fibre include:

  • Dark leafy greens

  • Whole grains

  • Nuts and Seeds

  • Cruciferous veggies (broccoli, cabbage, brussels sprouts)

  • Celery

  • Onions

How much fibre should I be having?

Increase your fibre intake slowly so that your body can adapt. Sharp increases in fibre can cause digestive distress, so take it slowly to avoid gas and bloating. Women should be having at least 25-30 grams of fibre daily (more if you are diabetic)!

High Fibre Recipes

Try these delicious smoothie recipes to help you get in your daily fibre.

Raspberry Lemon Smoothie

(1 serving = 16 grams of fibre)

  • 1 cup Frozen Cauliflower

  • 1 cup Frozen Raspberries

  • 1 Lemon (juiced)

  • 1/4 cup Vanilla Protein Powder

  • 1 tbsp Chia Seeds

  • 1 1/2 cups Unsweetened Almond Milk

Place all ingredients in your blender and blend until smooth. Pour into a glass and enjoy!

Chocolate Cauliflower Smoothie

(1 serving = 17 grams of fibre)

  • 1 cup Frozen Cauliflower

  • 1 Banana (frozen)

  • 1 tbsp Almond Butter

  • 2 tbsps Cacao Powder

  • 1/4 cup Chocolate Protein Powder

  • 1 cup Unsweetened Almond Milk

  • 1 1/2 tsp Maca Powder

In your blender, combine all ingredients. Blend until smooth, pour into glasses and enjoy!

Want more hormone balancing recipes like these? Click here!

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