Fitness & wellness for women over 40 ✨

on 1st February 2021

According to a recent study in the journal, “Menopause” a high fibre diet may have considerable impact on reducing symptoms of depression in perimenopausal women.

Fibre can improve the diversity of the gut microbiota. As 90% of Serotonin (the neurotransmitter responsible for your overall feeling of wellbeing and emotional health) is made in the gut, it makes sense that a good diet is so important.

So what foods should you be eating after 40 to increase your fibre intake and boost your mood?

I’ve listed below the best foods to eat – try to add 1 to 2 extra servings of some of these into your diet every day:

  • Avocado
  • Apples
  • Berries
  • Green leafy vegetables
  • Oats
  • Cruciferous vegetables
  • Artichokes
  • Beans
  • Quinoa
  • Nuts
  • Sweet Potatoes
  • Dark Chocolate – has some fibre – but just 1 square!

A little tip from me: I also add 1 teaspoon of “Biofibre Organic Prebiotic Inulin” from the Golden Greens organic range to my coffee every morning. You can’t taste it and its vegan, gluten and lactose free. (Amazon: £11.45)

Why not try making a Vegetable Casserole using Sweet Potatoes cut into chunks; throw in some onions, garlic, carrots, celery, fine green beans and cauliflower; add some vegetable stock and some tomato passata plus some seasoning and simmer for 30 minutes. That’s it! A quick and easy high fibre lunch or supper ready for you (and the family).

About Katie Walton

My name is Katie Walton and I've been a Personal Trainer and Nutritionist for over 20 years.  I've helped clients of all ages but having now turned the big 40 myself, my own experience has become invaluable in helping clients adapt to the changes in their metabolism. 
Filed under  Food over 40 • Health over 40 • Wellness over 40 

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