Eat Like a Woman

Written by: Lindsay Little, MS — Holistic Health Coach
Estimated read time: 4 minutes

Last month, we talked about why women shouldn't train like men.

If you missed it, the short version is this: women's bodies operate differently (read the full article here). Our hormones fluctuate differently. Our recovery needs are different. The fitness advice many of us grew up with was often based on research conducted primarily on men, and we've spent decades trying to force our bodies to fit a playbook that wasn't written for us.

This month, I'd like to continue that conversation.

Because if women shouldn't train like men, we probably shouldn't eat like them either.

Now, before anyone gets upset and sends me angry DMs, I'm not suggesting women and men need completely different foods. Broccoli is still broccoli. Protein is still protein. Vegetables are still a no brainer.

But when it comes to healthy aging, hormone health, digestion, and longevity, there are some important differences worth paying attention to. And one of the biggest nutrition mistakes I see women make has nothing to do with protein, calories, carbs, or fat.

It's that they're not eating enough plants.

How Protein Became the Main Character

If you've spent any time in the health and fitness world recently, or on my pages in particular, you've probably noticed that protein is having a moment.

Everywhere you look, someone is talking about protein coffee, protein chips, protein bars, protein cereal, protein brownies, and protein ice cream. If someone could figure out how to make protein toothpaste, I'm sure we'd see that next.

To be fair, protein deserves a lot of the attention it's getting. And I’m here for it all.

As we age, maintaining muscle becomes increasingly important. Strong muscles support balance, metabolism, blood sugar regulation, bone health, and independence later in life. Most women would benefit from eating more protein than they currently do.

I'm a huge believer in protein.

But after years of working with women, I've noticed something interesting.

Many women increase their protein intake and still struggle with bloating, cravings, inconsistent energy, constipation, and feeling generally "off."

When we start looking closer, there's often a missing piece.

They're eating more protein, but they're eating fewer plants.

In some cases, their plates have become little more than chicken, eggs, cottage cheese, protein powder, and the occasional vegetable that wandered into the meal by accident.

Protein is important.

But protein isn't the whole story.

The Nutrient Nobody Is Talking About

The other half of the equation is fiber.

Unfortunately, fiber isn't nearly as sexy as protein.

Nobody is making viral videos about broccoli.

No one is bragging about their black bean intake.

There aren't many influencers posting dramatic before-and-after photos because they ate more Brussels sprouts.

But fiber plays a critical role in almost every aspect of long-term health.

Fiber helps support healthy cholesterol levels. It helps stabilize blood sugar. It supports regular bowel movements. It promotes fullness after meals. It feeds the beneficial bacteria living in your digestive tract. It also plays an important role in overall gut health, which influences everything from digestion to immune function to weight loss.

For women specifically, fiber becomes even more important because of the role it plays in hormone health.

One of your liver's jobs is to package up old and excess hormones so they can be removed from the body. Those hormones are then sent into the digestive tract where they're meant to leave through the stool.

When fiber intake is low and digestion is sluggish, some of those hormones can be reabsorbed instead of eliminated in a timely manner.

Think of fiber as part of the cleanup crew.

Its job is to help move things out.

And when you're trying to support healthy hormone balance, that's a pretty important job.

Your Gut Bugs Are Hungry

One of the reasons I care so much about fiber has nothing to do with the fiber itself.

It has to do with what fiber feeds. That fiber isn’t for you, the human.

Inside your digestive tract live trillions of microbes, mostly bacteria. Some are incredibly helpful. Some are less helpful. And some can be dangerous. Together, they make up your gut microbiome.

The foods you eat determine which bacteria thrive and which ones struggle.

Here's the interesting part: different bacteria prefer different types of fiber.

That means a salad every day is great, but it's not enough.

Your gut bacteria crave variety.

Blueberries feed different bacteria than black beans. Broccoli feeds different bacteria than oats. Lentils feed different bacteria than raspberries.

The more variety you eat, the more diverse your microbiome tends to become.

And a diverse microbiome is generally associated with better overall health.

This is one of the reasons I get far more excited about variety than perfection.

Your gut bugs don't care if your diet is trendy.

They care whether they're being fed.

Why I Don't Want You Counting Fiber

Here's where I differ from a lot of nutrition professionals.

I don't want you tracking fiber grams all day.

Most women are already exhausted from tracking things.

Calories. Macros. Protein. Steps. Water. Sleep. Periods.

The last thing most people need is another nutrition app reminding them they only ate 10 grams of fiber today.

Instead, I teach my clients something much simpler.

Count plants.

One of my favorite challenges is aiming for 30 different plants each week. Not 30 servings. Thirty different plants.

Every fruit counts.

Every vegetable counts.

Beans count.

Lentils count.

Nuts count.

Seeds count.

Fresh herbs count.

Whole grains count.

(And before someone asks, no, dried spices and juice don't count – there’s no fiber in there, hello!)

This simple shift changes everything. Instead of focusing on restriction, women begin focusing on abundance. Instead of asking what they should remove from their plate, they start asking what they can add.

Suddenly nutrition feels less like a punishment and more like a scavenger hunt. And that’s just way more fun, right?!

More Plants, Better Health

One of the most surprising things I see when clients start tracking plants is how quickly their diet expands.

People begin trying foods they've never eaten before. They add berries to breakfast. They experiment with different beans. They throw pumpkin seeds on salads. They discover vegetables they forgot existed.

The goal isn't perfection.

The goal is diversity.

And the beautiful thing about diversity is that it naturally supports fiber intake without forcing you to obsess over numbers.

When you're consistently eating a wide variety of plants, fiber tends to take care of itself.

That's a much more sustainable strategy than trying to hit an exact target every day for the rest of your life.

A Quick Word of Warning

If you're currently eating a low-fiber diet, please don't read this article and decide tomorrow is the day you're going to eat 40 grams of fiber.

Your gut bugs need time to adjust.

One of the biggest mistakes people make is dramatically increasing fiber overnight and then concluding that vegetables "don’t agree" with them and they can’t eat them.

Usually, that's not the problem.

The problem is speed. And honestly, if that’s you, that’s a VERY clear sign you need more fiber, but you need it in a strategic way.

If you're currently eating very little fiber, try adding no more than five extra grams to your day for a week or two. Then add a little more.

Slowly increasing your intake gives your digestive system—and your gut bacteria—time to adapt.

Trust me on this one.

Otherwise, you may find yourself feeling less like a wellness goddess and more like a Thanksgiving day parade balloon.

The Bottom Line

Last month, we learned that women aren't small men when it comes to exercise.

This month, we've learned that we're not small men when it comes to nutrition either.

Women need protein. In fact, most women need more of it.

But that's only half of the conversation.

Women also need plants. Lots of them.

The goal isn't to become obsessed with another nutrition target or spend your life counting fiber grams.

The goal is to create a way of eating that supports your gut, your hormones, your energy, and your long-term health.

So this week, instead of counting calories, try counting plants.

Aim for variety.

Challenge yourself to reach 30 different plants.

Your gut bugs will thank you.

And your future self probably will, too.

Hey there! I’m Lindsay — a Holistic Health Coach with a Master’s Degree in Holistic Nutrition and a specialty in gut health. In my virtual practice, Full Bloom Acres Wellness, I help busy women over 35 decode their symptoms so they can feel like themselves again. Ready to decode yours? Click here to get started.

If you want more support on your wellness journey, you can find me on Instagram at @fullbloomacres or visit me at www.fullbloomacres.com. I’d love to connect!

Disclaimer: This information is for educational and informational use only and is not meant to diagnose or treat any disease or illness. Please work with a qualified healthcare practitioner before making dietary or lifestyle changes.