Protein, Fat, and Fiber: What Women Really Need for Hormonal Health
As a former vegan, I used to eat a diet that was high in fiber and low in protein and fat. I believed I was doing the best thing for my body—after all, fiber is often praised for improving gut health and preventing disease. But despite my best intentions, I wasn’t feeling my best. My energy levels were inconsistent, I struggled with hormonal imbalances, and I wasn’t ovulating consistently.
When I finally prioritized protein and fat—while actually reducing my fiber intake—everything started to change. My cycles became more regular, my energy stabilized, and my body finally felt nourished. This shift was eye-opening, especially when you consider how much emphasis is placed on eating more fiber for preventing colorectal cancer and supporting gut health. The internet is flooded with conflicting messages: “Eat more fiber!” vs. “Prioritize protein for metabolic health!” No wonder so many women feel confused.
The truth is, protein, fat, and fiber all play critical roles—but the key lies in finding the right balance, especially when it comes to supporting hormones, ovulation, and metabolic health. Let’s break down why protein and fat are non-negotiable for hormone production, when fiber can be helpful or challenging depending on the individual, and how to create the balance your body needs.
Why Protein and Fat Are Critical for Hormonal Health
Women’s bodies are hormonally complex, and supporting those hormones requires giving the body the right building blocks—protein and fat.
Building Blocks for Hormones:
Hormones like estrogen, progesterone, and testosterone are built from cholesterol (found in fat) and require amino acids (from protein) to function properly. Without enough protein and fat, your body doesn’t have the raw materials it needs to produce and regulate these hormones effectively.
Supporting Ovulation and Progesterone Production:
Progesterone, the hormone that dominates the luteal phase and supports a healthy pregnancy, depends on sufficient cholesterol and amino acids. Low-fat, low-protein diets often contribute to luteal phase defects or irregular ovulation, making it harder to conceive and maintain a healthy cycle.
Stabilizing Blood Sugar and Reducing Insulin Resistance:
When protein and fat are prioritized at each meal, they slow down glucose absorption, preventing blood sugar crashes and insulin spikes. Stable blood sugar is critical for preventing insulin resistance, which is a major driver of PCOS, irregular cycles, and infertility.
Why Women (Especially Ovulating Women) Need More Protein and Fat
It’s not just about getting “enough” protein and fat—ovulating women need more of these nutrients to support the cyclical changes their bodies go through each month.
Increased Protein Needs in the Luteal Phase:
During the luteal phase (the second half of the cycle), the body’s metabolic rate increases by 7-15% to prepare for a potential pregnancy. This means that protein needs increase by about 10-15% to support this metabolic shift and ensure adequate progesterone production. Women in their luteal phase should aim for at least 100-120 grams of protein per day to maintain muscle mass, prevent luteal phase defects, and support a healthy cycle.
Higher Fat Needs for Hormone Production:
Cholesterol, found in dietary fat, is the precursor for all steroid hormones. Without enough fat, the body struggles to produce progesterone and estrogen, which can lead to irregular cycles and hormone imbalances. Full-fat dairy, eggs, grass-fed meat, and healthy fats like olive oil and butter provide the necessary building blocks for hormone synthesis.
Muscle Maintenance and Insulin Sensitivity:
Muscle is an insulin-sensitive tissue that plays a huge role in maintaining metabolic health. As women age, they naturally lose muscle mass, making them more prone to insulin resistance. Consuming adequate protein helps maintain lean muscle mass, supporting insulin sensitivity and hormonal balance.
When Too Much Fiber Can Backfire
While fiber is often praised for its role in gut health, estrogen detox, and blood sugar control, too much fiber can be problematic—especially for women with compromised gut health.
Compromised Gut Lining and Dysbiosis:
If you’re dealing with leaky gut, dysbiosis, or chronic inflammation, excess fiber can irritate the gut lining and worsen inflammation. Fiber ferments in the gut, producing short-chain fatty acids that support gut health—but in a compromised gut, this fermentation can lead to gas, bloating, and discomfort.
Estrogen Detox and Fiber:
Yes, fiber helps bind to excess estrogen and carry it out of the body. But in cases of gut inflammation or sluggish detox pathways, too much fiber can overwhelm the system, leading to a buildup of endotoxins and further worsening estrogen dominance.
Signs You May Be Overdoing Fiber:
If you’re experiencing bloating, gas, constipation, or increased gut distress despite eating a high-fiber diet, it may be time to dial it back and assess whether fiber is contributing to the problem.
How to Balance Protein, Fat, and Fiber for Optimal Hormone Health
Striking the right balance between protein, fat, and fiber doesn’t have to be complicated. Here’s how to optimize your plate for hormone health:
The Plate Method:
A simple and effective approach is to aim for:
1/4 plate of protein (30+ grams per meal)
1/4 plate of complex carbs or fiber (root veggies, squash, etc.)
1/2 plate of non-starchy veggies (leafy greens, cruciferous veggies)
Plenty of healthy fat throughout (butter, olive oil, avocado, etc.)
Prioritize Protein at Every Meal:
Aim for at least 30 grams of protein per meal to promote satiety, balance blood sugar, and support ovulation. Leaning too heavily on fiber while skimping on protein can lead to blood sugar crashes and hormonal dysregulation.
Add Fiber Gradually (If Needed):
If you’ve had gut issues in the past, increase fiber slowly to allow your microbiome to adjust. Focus on gentle fibers like root vegetables, squash, and cooked greens before adding in tougher fibers like legumes and raw veggies.
Don’t Fear Fat:
Incorporate high-quality fats like grass-fed butter, coconut oil, olive oil, and avocado liberally to provide the raw materials needed for hormone production.
Conclusion: Finding Balance for Hormonal Health
Protein, fat, and fiber each play essential roles in maintaining hormonal balance, supporting ovulation, and optimizing metabolic health. But the one-size-fits-all advice we often hear—“Eat more fiber!” or “Cut back on fat!”—misses the nuance that women’s bodies require.
By prioritizing protein and fat, listening to your body’s signals, and adjusting fiber intake based on your gut health, you can create a sustainable approach that truly nourishes your hormones.
If you’re ready to dive deeper into balancing your nutrition for hormonal health and fertility, I’d love to help you take the next step.