Food is Medicine: How high fibre diet influences oestrogen absorption and influences your health

By Luke McPherson

Doctor of Acupuncture and TCM, Crows Nest Sydney

Food is medicine: How to help balance your oestrogen levels

The role of high-fibre diets in oestrogen absorption and associated health benefits highlights in a wonderful way how food is medicine! Read ahead and I will explain the essentials of balancing oestrogen, how it is metabolised, how yor diet can influence oestrogen absorption, and the associated health benefits! Food is medicine!

Oestrogen, a key hormone in both women and men, plays a crucial role in reproductive and overall health. Balancing oestrogen levels is essential, as both excess and deficiency can lead to a range of health issues. One dietary approach that has gained attention for its impact on oestrogen levels is a high-fiber diet. This blog delves into how a high-fibre diet influences oestrogen absorption and highlights the associated health benefits.

Understanding Oestrogen Metabolism

Oestrogen is metabolised in the liver and then excreted through the bile into the intestines. Here, it can either be reabsorbed into the bloodstream or eliminated from the body. The balance between these processes is crucial for maintaining healthy oestrogen levels. This truly shows how food is medicine.

How Fibre Affects Oestrogen Absorption

1. Binding to Oestrogen: Dietary fibre, particularly soluble fibre found in foods like oats, beans, and flaxseeds, can bind to oestrogen in the intestines. This binding reduces the reabsorption of oestrogen back into the bloodstream, facilitating its excretion from the body.

2. Gut Microbiome: A high-fibre diet supports a healthy gut microbiome. Certain gut bacteria can deconjugate oestrogen, making it more likely to be reabsorbed. However, a balanced and diverse microbiome, promoted by fibre, helps in reducing the activity of these bacteria, thus limiting oestrogen reabsorption.

3. Transit Time: Fibre increases the bulk of the stool and speeds up intestinal transit time. This means that oestrogen spends less time in the intestines, reducing the chance for it to be reabsorbed.

Health Benefits of High-Fibre Diets in Relation to Oestrogen

1. Reduced Risk of Hormone-Related Cancers: High levels of oestrogen are associated with an increased risk of hormone-dependent cancers, such as breast and endometrial cancers. By promoting the excretion of oestrogen, a high-fibre diet can potentially lower the risk of these cancers.

2. Improved Menstrual Health: For women, excess oestrogen can lead to conditions like endometriosis and uterine fibroids. A high-fibre diet can help regulate oestrogen levels, potentially alleviating symptoms associated with these conditions.

3. Menopausal Symptom Relief: During menopause, fluctuating oestrogen levels can cause a range of symptoms, from hot flashes to mood swings. By stabilising oestrogen levels, a high-fibre diet may help mitigate some of these symptoms.

4. Cardiovascular Health: Oestrogen has protective effects on the heart, but excess levels can increase the risk of blood clots and stroke. By helping to maintain balanced oestrogen levels, a high-fibre diet supports cardiovascular health.

5. Weight Management: Oestrogen levels are influenced by body fat, and high-fibre diets are effective for weight management. Fibre-rich foods are filling and low in calories, which can help maintain a healthy weight and, in turn, support balanced oestrogen levels. This is a great cycle to be in, high fibre reducing fat cells, thereby reducing oestrofgen oestrogen production, whilst helping absorb access oestrogen!

Practical Tips for Increasing Fibre Intake

1. Incorporate Whole Grains: Replace refined grains with whole grains like brown rice, quinoa, and whole-wheat products.

2. Eat More Fruits and Vegetables: Aim for a variety of colours and types to maximise fibre intake.

3. Add Legumes: Beans, lentils, and peas are excellent sources of both soluble and insoluble fibre.

4. Include Nuts and Seeds: Almonds, chia seeds, and flaxseeds not only add fibre but also provide healthy fats.

5. Choose Fiber-Rich Snacks: Opt for raw vegetables, fruits, and whole-grain crackers as snacks.

A high-fibre diet plays a significant role in regulating oestrogen levels through its effects on absorption and excretion processes. By binding to oestrogen in the intestines, supporting a healthy gut microbiome, and speeding up transit time, fibre helps maintain optimal oestrogen balance. The associated health benefits, from reduced cancer risk to improved menstrual health and beyond, underscore the importance of incorporating fibre-rich foods into our daily diets. For those looking to enhance their overall well-being, a high-fibre diet is a simple yet powerful strategy.

Call Dr Luke McPherson (TCM) for a Consultation today!

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