Weight loss becomes more difficult after menopause and women will often need to change their diets to reflect this.
Speaking to GB News, a doctor shared how fibre could help speed up your results, and the best ways to incorporate this into your plan.
Nutritionist and science manager and Yakult Dr Emily Prpa explained there are many benefits of this food group. For weight loss, it can help you feel fuller for longer, meaning you are less likely to overeat.
Dr Prpa said: “Eating a plant-based diet and getting plenty of beneficial nutrients and fibre can help you through perimenopause and beyond, but that doesn’t necessarily mean cutting out meat completely. Enjoying a Mediterranean diet can be a good way to do this.
The doctor suggested adding beans to your meals
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“Fibre is important because it provides fuel for your gut bacteria, which turn it into many different beneficial chemicals. However, less than a third (29 per cent) of those aged 45 to 54 that Yakult surveyed prioritised eating more fibre to improve their gut health.
“Sources include vegetables, fruit, legumes and whole grains. Foods containing lots of fibre can make you feel fuller for longer, improve your cholesterol, and lower your risk of heart disease.”
Plant-based foods are often rich in fibre, and the expert recommended “black beans, kidney beans and chickpeas” as her “hero powerhouse” ingredients – “they are cheap, versatile in recipes and are packed with fibre”.
Along with weight loss, a number of health benefits come from eating more fibre.
The doctor continued: “Fibre is essential for feeding your gut microbes and optimising your gut health.
“A trend that has been observed amongst health care professionals is that gut symptoms can worsen during menopause, and women who haven’t experienced them previously can develop gut symptoms during this time.
Weight loss is often more difficult around menopause
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“In addition, the hormonal changes that occur during menopause can bring increased cardiovascular risk (CVD, the leading cause of death worldwide). A landmark study which reviewed over 200 studies confirmed the protective role of fibre in CVD risk.
“It concluded that individuals who consume high amounts of fibre have a significantly reduced risk compared to those who eat lower amounts. Turns out the beginning of the rhyme, ‘beans, beans good for your heart’, has more truth than most people might think.”
High-fibre foods, such as beans, can be easily added into a number of family favourite meals and Dr Prpa suggested throwing them into a chilli-con-carne or Bolognese.
