Published on Jan 23, 2026
Last modified on Jan 23, 2026
10 High-Fiber Recipes and Snacks for Menopause
5 min read
Step aside protein, there’s a new viral macronutrient in town. Just kidding, protein isn’t going anywhere, and fiber certainly isn’t anything new, but it has sparked quite the conversation in the women’s health and wellness space recently. Let’s take a quick look at why fiber is so important for menopausal women, and some of our team’s favorite recipes packed with this nutrient.
What is fiber and why is it so important in peri-menopause?
Fiber is a type of carbohydrate, typically derived from plants. Unlike other forms of carbohydrates, fiber is not digested in the small intestine – it actually passes all the way through to our large intestine, where it may be partially broken down by gut bacteria.
Fiber comes in two forms: soluble fiber, which dissolves in water and aids in blood sugar control and promotes satiety, and insoluble fiber, which doesn’t dissolve in water and helps move food through the digestive system to prevent constipation. This nutrient is important for everyone, but here’s why we love it especially for women in peri-/menopause:
- Supports digestion and bowel movements
- Helps with weight management
- Promotes healthy gut microbiome
- May prevent risk of colorectal cancer
- Prevents heart disease
- Helps stabilize blood sugar levels
Don’t know where to start? To make it easier for you, we put together a list of some of our team’s favorite high-fiber recipes and snacks…
Easy High-Fiber Smoothie
Making a smoothie is one of the easiest ways to increase your fiber intake. The fruit base here is mixed frozen berries with banana for texture, and the oats and chia seeds add a great blend of additional fiber and omega-3s. And, greek yogurt rounds us out here with protein.
Healthy Quinoa and Kale Salad
This salad has pretty much everything we look for in a balanced diet: whole grains, healthy fats, plant-based protein, and fiber galore. The pomegranate provides some light zing, and the crunchy pepitas and almonds add the perfect amount of crunch.
Overnight Turmeric Chia Oats
These golden milk overnight oats with chia seeds might just inspire you to become a morning person. Turmeric and other spices make this dish feel like a comforting hug, and it’s easy to customize with your favorite toppings.
Moroccan Chickpea Skillet
Flavorful and fuss-free, this chickpea skillet is everything we want in a weekday meal. Not only is it high in protein — which is critical for maintaining lean muscle mass and bone density—but also in key nutrients like magnesium and folate. It’s easily doubled, so we recommend upping the ingredients and storing leftovers in your freezer for a rainy (or lazy) night.
Lentil Soup
As you can tell, we’re big fans of anything leftover-friendly, and this lentil soup actually gets better the next day. We also love how forgiving it is when it comes to ingredient swaps — feel free to replace the kale with any leafy green on hand, and mix and match herbs based on your preference.
Crispy Black Bean Tacos
These crispy black bean tacos are the pantry hero you never knew you needed for those can’t-be-bothered-to-cook evenings. If you want to level up, you can make the cilantro lime sauce, which comes together quickly in a food processor.
High-Fiber Foods for Snacking:
- Raspberries
- Edamame
- Hummus and veggies like carrots or celery
- Apple with peanut butter
Frequently Asked Questions
How much fiber should I eat for perimenopause and menopause?
Women in the menopause transition should aim to get around 21 grams of fiber per day.
Is there such a thing as too much fiber?
Too much fiber can lead to gas and bloating, so if you’re not eating much already, start slow when introducing fiber- rich foods to your diet.
Can fiber help with menopause symptoms?
While fiber won’t impact menopause symptoms directly, research does show there’s a correlation between hot flashes/night sweats and higher levels of insulin resistance and glucose levels. As we mentioned, fiber does play a role in stabilizing glucose levels.
READ MORE:
- 7 Recipes to Support Heart Health in Menopause
- All About Soy Products (Soy Milk, Tofu, Etc.) and Phytoestrogens
- Understanding the Connection Between Gut Health and Menopause
- What To Know About The Connection Between Cholesterol & Menopause
- Calcium During Menopause: How Much Do We Really Need?
- Do I Need To Take a Vitamin D Supplement for Menopause?
- Why Hydration Is So Important in Menopause
