Korean Study Reveals Intriguing Link Between Fiber Intake and Depression – in Premenopausal Women
Depression is one of the most widespread mental health disorders today. It affects women more often than men—up to twice as frequently, according to numerous studies. While we often talk about therapy, psychological support, and lifestyle habits, we tend to overlook a simple yet powerful factor: nutrition.
Sounds simple: more fiber, less depression? Korean researchers decided to investigate this scientifically—and the results are interesting.
What did this study show?
In analyzing data from over 5,800 Korean women, taken from the national health and nutrition database (2014, 2016, 2018), researchers divided participants into two groups—premenopausal and postmenopausal—and tracked:
- Dietary fiber intake (using a 24-hour recall method)
- Presence of depression, using a standardized questionnaire (PHQ-9)
The result? Among women who had not yet entered menopause, a clear, inverse relationship between fiber intake and depression was observed.
🔹 Every 1-gram increase in fiber per 1,000 kcal reduced the risk of depression by about 5%.
🔹 This association was not observed in postmenopausal women.
How Does Fiber Affect Mood?
Fiber doesn’t just help digestion—it also feeds beneficial gut bacteria that play a role in producing neurotransmitters like serotonin, the so-called "happiness hormone."
Additionally, fiber reduces inflammation in the body, and chronic inflammation is linked to the development of depression.
In other words—your gut and brain are in constant communication, and fiber is one of the key "languages" that helps ensure quality communication.
Why Does Menopause Make a Difference?
Hormonal changes that occur after menopause can affect how the body responds to food, stress, and inflammation. Researchers speculate that estrogen, which plays a protective role in the brain, may partly explain why premenopausal women are more sensitive to dietary effects on mental health.
Recommendations
If you're a premenopausal woman looking for a natural way to support your mental health, don't forget about fiber in your daily diet.
Include more:
- Vegetables (especially leafy greens and root vegetables)
- Whole grains
- Legumes
- Nuts and seeds
And remember—hydration always goes hand-in-hand with fiber!
Key Message
Nutrition is a silent form of therapy. And fiber can be your ally against depression—especially if you're still in the premenopausal stage.
Source: Kim Y, Hong M, Kim S, Shin W, Kim J. Inverse association between dietary fiber intake and depression in premenopausal women: a nationwide population-based survey. Menopause. 2021 Feb;28(2):150-156. doi: 10.1097/GME.0000000000001711.
Fiber and The HEALTH FORMULA
This kind of evidence supports what we consistently emphasize through The HEALTH FORMULA protocol: the body, mind, and environment are deeply connected.
Health is not built through pills or quick fixes – but through everyday habits that create balance.
A fiber-rich diet is one of the core components of this protocol, as it supports gut health, metabolism, immunity – and now, we know – it also helps support mental well-being.
Every meal is a message to your body, mind, and soul.
Let that message be a good one!
