Why Women Over 40 Need More Fiber, Not Fewer Carbs

If you are anything like me, I am overwhelmed by all the nutritional advice out there.  Most of it is not applicable or not based on science or facts. Gimmicky and trendy.  As a geeky scientist I don’t like trends or fads.  I especially get frustrated when I am reading some “nutritional advice” that is declaring a war on carbs.

Somewhere after 40, we get the same advice on repeat:

“Cut carbs.”“Watch your sugar.”“Bread is the problem.”

Blah, blah, blah and OY VEY!!!!

So, we follow this advice and meanwhile our energy tanks.  Not only that but our digestion slows. And our moods get unpredictable. And worst of all, the dread of every woman (but it should not be!), weight seems to show up uninvited.

Here’s the truth bomb no one is saying loudly enough:

👉 Women over 40 don’t need fewer carbs.  They need more fiber.

And those are not the same thing.

Let’s clear up the carb confusion (once and for all)

Carbohydrates are not one thing.  Think of carbs like a family:

• Fiber = the calm, responsible sibling

• Whole-food carbs (beans, oats, fruit) = helpful teammates

• Ultra-processed carbs = the loud cousin who shows up uninvited

When people say “cut carbs,” what they usually mean and should mean is:

👉 cut ultra-processed, low-fiber foods.

You know what happens? Many women end up cutting fiber-rich foods instead, and that’s where the trouble starts.

Why fiber becomes extra important after 40

Fiber isn’t just about digestion (though yes, it helps with that too 😉).

Fiber supports all the things that tend to feel a little… wobbly after 40 like:

• Blood sugar stability

• Gut health

• Hormone balance

• Inflammation control

• Mood and stress regulation

Research shows that most adults eat far less fiber than recommended, and intake often drops even further with age right when the body needs it most (Reynolds et al., 2019).

Fiber and hormones: the quiet power couple

Fiber helps your body:

• Bind and remove excess hormones

• Support healthy estrogen metabolism

• Feed gut bacteria that influence hormone signaling

During perimenopause and menopause, when estrogen levels fluctuate, fiber becomes one of the most gentle, natural support tools we have (Slavin, 2013).  It does this by helping to smooth the hormonal roller coaster.  If you relate to this then read on.

Fiber keeps blood sugar (and moods) steadier

Blood sugar spikes and crashes don’t just affect energy — they affect mood, focus, and anxiety.

Fiber slows digestion, which means:

• Glucose enters the bloodstream more gradually

• Stress hormones are less likely to spike

• Energy feels steadier instead of jittery-then-crashed

This matters because blood sugar instability often feels like anxiety or irritability — especially in midlife (Ludwig, 2002).

Fiber feeds your gut… and your brain

Wow!  How does it do that?  Well, your gut bacteria LOVE fiber. Then how does it feed your brain?

When they ferment it, they produce compounds called short-chain fatty acids (SCFAs) that:

• Reduce inflammation

• Support gut lining integrity

• Communicate with the brain through the gut–brain axis

It’s all connected!  Lower inflammation and better gut health are linked to improved mood and stress resilience (Guo et al., 2022; Mayer et al., 2015).

YES! Fiber helps your brain chill out. Reduces those roller coaster emotions!  Again!

How much fiber are we talking about?

General guidelines suggest:

• ~25 grams/day for women

• ~38 grams/day for men

This is the shocker:  Most women over 40 are getting half of that or less (Reynolds et al., 2019).

And no, this does not mean eating a giant bowl of bran and calling it a day.  Now let’s look at what kind of fiber you should be eating.

Where fiber actually comes from (real food version)

Fiber lives in plants. Period.  It is not found naturally in ANY ANIMAL PRODUCTS!

Some easy, friendly sources:

• Beans and lentils

• Oats

• Vegetables (especially leafy greens)

• Fruit

• Seeds (chia, flax)

• Whole grains

Notice what’s not on that list:

❌ protein bars

❌ low-carb packaged foods

❌ “keto snacks”

❌ animal products

The biggest mistake women make after 40?

Cutting carbs and cutting fiber usually without realizing it.

That often leads to:

• Sluggish digestion

• More cravings

• Worse energy

• Increased inflammation

• Mood swings that feel out of nowhere

Your body isn’t broken.It’s under-fed.

What to do instead (simple & doable)

Try this gentle reframe:

• Don’t fear carbs — choose fiber-rich ones

• Add fiber slowly (your gut will thank you)

• Drink water

• Eat regularly (skipping meals = stress signal)

Small changes go a long way here.

T

he big takeaway

After 40, your body doesn’t want extremes.

Your body wants:

• Consistency

• Fiber

• Steady fuel

• Less stress chemistry

Fiber isn’t trendy. But it’s powerful.

Fiber might be the missing piece you’ve been told to cut out.

A question for you after reading all of this:  Are you feeding your body the kind and amount of fiber it needs?

Want a simple, feel-good way to start?

If you want some guidance or need a little direction, I created a FREE 7-Day Serotonin Reset Plan.

It’s designed to:

• Gently increase fiber

• Support gut–brain balance

• Stabilize mood and energy

• Calm the nervous system with real food

No gimmicks. No restriction. No food fear.

Just whole-food, plant-based meals that help you feel the difference.

👉 Feel free to Download the FREE 7-Day Serotonin Reset here

Scientific References

• Reynolds, A., et al. (2019). Carbohydrate quality and human health. The Lancet, 393(10170), 434–445.

• Slavin, J. (2013). Fiber and prebiotics: mechanisms and health benefits. Nutrients, 5(4), 1417–1435.

• Ludwig, D. S. (2002). The glycemic index. JAMA, 287(18), 2414–2423.

• Mayer, E. A., Tillisch, K., & Gupta, A. (2015). Gut–brain axis and the microbiota. Journal of Clinical Investigation, 125(3), 926–938.

• Guo, C., et al. (2022). Gut–brain axis and short-chain fatty acids. Frontiers in Neuroscience, 16, 847509.