What to Eat and What to Avoid

With proper nutrition, you can manage symptoms such as hot flashes, weight gain, mood swings, and more.

Hormonal changes are never fun. When it comes to perimenopause and menopause, those changes can be particularly challenging to a woman’s life and overall health. Sure, you can take vitamins and supplements, do hormonal replacement therapy, or even resort to prescription drugs. And while these are all viable options, they cost a lot of money, take time, and can also have significant side effects. 

But what if it were as simple as changing your diet? You are what you eat, after all. A balanced diet could spare you the headache of trying and relying on other treatments—and might even help you avoid headaches altogether! There are a variety of foods that can help reduce menopause symptoms and boost health benefits. Here, you’ll learn more about the best menopause foods, including what to add and what to avoid in your diet, during this transitional stage of life.

Medical Disclaimer: We understand that different women experience menopause differently. Some may have more severe symptoms than others, and some may not experience any at all. We don’t suggest that one treatment is better than the other, but we do believe that a healthy diet is the first line of defense for all women going through menopause. Please consult your healthcare provider before making any significant changes to your diet or lifestyle.

How Diet Affects Menopausal Symptoms

Our eating habits play a crucial role in hormone balance, making it an essential factor in managing all kinds of different symptoms during menopause. When we eat foods that are high in sugar, caffeine, and unhealthy fats, it can throw off our hormone levels, increasing the severity of hot flashes, mood swings, and other bothersome symptoms. 

On the other hand, incorporating healthy foods into our diet can help alleviate these symptoms. Foods rich in phytoestrogens, such as soy products, flaxseed, and legumes, can help balance hormone levels by mimicking the effects of estrogen in the body. Including more fruits and vegetables in our diet can also provide essential vitamins and minerals that keep our bodies functioning at their best.

The gut microbiome, composed of trillions of bacteria, plays a significant role in our health, including hormone balance as well. Gut-healthy foods help eliminate toxins and reduce inflammation in the body, while foods harmful to the gut can worsen symptoms.

Typical Symptoms Associated with Perimenopause and Menopause

So, what perimenopausal and menopausal symptoms can be reduced by following a healthier diet? 

• Hot flashes and night sweats
• Mood swings and irritability
• Insomnia
• Weight gain
• Bone loss/osteoporosis
• Vaginal dryness
• Fatigue and lack of energy
• And more!

*For more information on specific foods to include and avoid during menopause, we recommend consulting a registered dietitian or your healthcare provider. They can help create an individualized meal plan that best suits your unique needs and health goals.

Best Menopause Foods: What to Eat & What to Avoid

Reducing menopausal symptoms isn’t as simple as “just eat healthy!” Certain foods can be particularly beneficial, while others should be avoided or limited. 

Good Food to Eat During Menopause

Phytoestrogen-Rich Foods 

Flaxseeds, soy products, sesame seeds, and legumes (such as lentils, chickpeas, and beans) contain plant-based compounds that mimic the effects of estrogen in the body. These foods can help balance hormone levels and reduce symptoms like hot flashes and night sweats.

Try our Crispy Cashew Tofu or Protein Packed Black Bean and Lentil Soup!

Calcium & Vitamin D Sources

Leafy greens, dairy products, and fortified plant milk are all calcium-rich foods that can help maintain bone density and prevent osteoporosis. Vitamin D, which helps with calcium absorption, is also important for bone health. Fatty fish (such as salmon and tuna) and egg yolks are natural sources of vitamin D.

Try our Feta Egg White Wrap with Spinach and Sundried Tomatoes or Vanilla Banana & Yogurt Protein Shake!

Healthy Fats 

Avocados, nuts, olive oil, fatty fish, and seeds provide essential fatty acids that reduce inflammation and improve heart health. During menopause, estrogen levels decrease, which can increase the risk of cardiovascular diseases. Joint pain and stiffness are also common during menopause, making anti-inflammatory foods even more important.

Try our Sheet Pan Chili Lime Salmon or Avocado Tuna Salad!

Animal & Plant Protein 

Lean meats like chicken and turkey, seafood, eggs, and plant-based protein sources are all great options for maintaining muscle mass and bone health during and after menopause. Protein also helps with weight management, boosting metabolism to keep weight gain at bay. Additionally, protein can improve mood and reduce symptoms of anxiety and depression.

Try our Slow Cooker Spinach Artichoke Chicken or Gluten-Free Kale Frittata!

Hydrating & Anti-Inflammatory Foods 

Cucumbers, berries, turmeric, green tea, and water-rich foods like melons and lettuce help reduce hot flashes and inflammation. Staying hydrated is especially important during menopause, as estrogen can affect the body’s ability to regulate temperature. 

Try our Cucumber Quinoa Salad With Ground Turkey, Olives, & Feta or FroYo Berry Bites!

High-Fiber Foods

Whole grains, chia seeds, lentils, fruits, and vegetables with skin are all great sources of fiber. During menopause, digestive issues like constipation can become more common. Fiber helps keep the gut healthy and can also improve cholesterol levels, reducing the risk of heart disease.

Try our Balsamic Chicken Fillets over Whole Grain Pasta or Slow Cooker Kale and Sweet Potato Soup!

Food to Avoid During Menopause

• Processed & Sugary Foods: Pastries, soda, candy, and other sugary foods can contribute to weight gain and inflammation.
• Refined Carbohydrates: White bread, pasta, white rice, and other refined carbohydrates can spike blood glucose levels and cause weight gain.
• Excess Caffeine & Alcohol: Coffee, energy drinks, and alcohol can all trigger hot flashes and mood swings and disrupt sleep, making menopause symptoms worse.
• Spicy foods: Hot sauce, spicy peppers, and other spicy foods can increase body temperature and trigger hot flashes.
• High-Sodium Foods: Fast food, canned soups, potato chips, and other high-sodium foods can contribute to bloating, water retention, and high blood pressure.
• Unhealthy Fats & Fried Foods: Fried foods, red meat, and other sources of unhealthy fats can increase inflammation, cause weight gain, and impact heart health.

Additional Tips for a Healthy Menopause Diet

Now that you know which foods to stock up on and which to steer clear of, what now? How do we implement a healthy menopause diet in our daily lives? 

The easiest way to start any diet successfully is a meal plan. Take the time to plan out your meals for the week, including breakfast, lunch, dinner, and snacks. This will not only help you make healthier food choices but also save time and money on grocery shopping. Make sure you also drink more water and stay hydrated throughout the day. 

In addition to a balanced diet, supplements may also be beneficial for menopausal women. Consult with your doctor or a registered dietician to determine if you need additional nutrients or supplements in your diet.

It’s also important to incorporate healthy lifestyle habits, such as regular exercise, stress management techniques, and quality sleep. These practices can enhance the benefits of a menopause-friendly diet and help manage other symptoms like mood swings and fatigue. 

Strength training is your friend! As we age, our muscles naturally weaken and lose mass. Strength training can help build muscle and maintain bone density, which is important for preventing osteoporosis!

Let Your Body Guide You

Lastly, above all else, don’t forget to listen to your body and make changes as needed. Every person’s body is different, so what works for one may not work for another. Pay attention to how certain foods make you feel and adjust accordingly. 

And remember, a healthy diet is all about balance and moderation — allow yourself the occasional treat or indulgence without feeling guilty. A sustainable diet cannot succeed if it feels like a punishment or deprivation. 

So, enjoy your meals and continue to make healthy choices to support your body. Menopause is a natural phase of life, and with the right diet and lifestyle changes, you can navigate it smoothly and gracefully. You’ve got this!

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