If you are estrogen dominant, are in premenopause, or are suffering from perimenopause symptoms, then fiber needs to become your new best friend! Dietary fiber is a key component to eliminating excess estrogen from your body.
According to a study from Tufts University Medical School, vegetarian women excrete two to three times more estrogen in their bowel movements than do other women who eat a diet lower in fiber and higher in fat. This is great news for estrogen dominant women who are trying to reduce the estrogen load in their body.
In addition to regulating estrogen levels, fiber also binds to cholesterol. This helps to keep your bad cholesterol levels in a healthy range.
According to a study from the Journal of the American Neutraceutical Association, fiber also helps to lower glucose concentration and triglyceride levels. Researchers asked nine women with high blood pressure to eat 40 grams of flaxseed every day for 12 weeks. At the end of the testing period, the womens average glucose levels decreased by 16 percent and their triglyceride levels dropped 25 percent (from 202 mg/dl to 150 mg/dl).
Moreover, fiber has been found to promote feelings of satiety (helps to prevent overeating and food cravings), slows the digestive process, supports weight loss, promotes regular bowel movements and healthy colon function, and works to maintain normal blood sugar and insulin levels. These are all great benefits for women who are estrogen dominant, are in premenopause, or are suffering from perimenopause symptoms as well as women who estrogen deficient and suffering from menopause symptoms.
There are two types of fiber: soluble and insoluble. Soluble fibers (dissolvable in water) are found in fruits, vegetables, nuts, and beans. Insoluble fibers (not dissolvable in water) are found in oatmeal, oat bran, sesame seeds, and dried beans. To ensure that you are getting adequate amounts of both kinds of fiber (and therefore ensuring the effective elimination of excess estrogen), be sure to eat whole-grain cereals and flours; brown rice; all kinds of bran; fruits such as apricots, prunes, and apples (with skins); nuts and seeds; beans, lentils, and peas; and a wide variety of vegetables. Several of these foods should be included in every meal.