Shifting toward a high-fiber, plant-forward way of eating can do so much for us—especially during menopause. The goal here isn’t perfection; it’s about packing in nutrient-dense foods that give our bodies what they need during this transition.

Fiber is a real multitasker when it comes to menopause support. It helps keep blood sugar steady, which means less belly fat storage and fewer energy crashes. It also feeds your gut bacteria—keeping digestion smooth and inflammation down. On top of that, fiber supports detoxification, helping your body process hormones more efficiently. And bonus: it helps you feel full and satisfied after meals.

A great target is around 35 grams of fiber per day, but take it slow if you’re not used to that much yet. Start by making plants—like veggies, fruits, legumes, nuts, seeds, and whole grains—the main event at each meal.

Once that feels easy, work on mixing it up! Variety is everything. Try to eat about 25 different types of plants and herbs each week. I know that sounds like a lot, but don’t worry—spices count too!