As your body adjusts to declining estrogen levels, you might experience hot flashes, night sweats, mood changes, and concerns about bone health. These menopause symptoms can feel overwhelming.
The good news? Your diet can have an impact. It has been demonstrated by research that making well-thought-out dietary choices can support your overall health and ease symptoms. Lyle Joffe, Registered Dietitian, RD, notes, “Diet can play a significant role in menopause. A well-balanced, anti-inflammatory diet can lessen symptoms’ severity and risk factors.” Menopause symptoms: what to expect
As estrogen levels fall during menopause, a series of changes occur. “Reduction in estrogen can result in hot flashes, mood swings, weight gain, bone loss, and increased heart disease risk,” says Joffe, RD.
Hot flashes are, by far, the most common symptom, affecting an estimated 75% of women going through menopause. These sudden waves of heat and sweats can occur at any time, day or night.
If there is a lot of sweat, the hot flashes may be accompanied by chills as the body cools down. Sleep patterns and daily activities can be disrupted by these temperature swings. Making a few changes to your diet can help reduce the intensity of these symptoms.
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Foods to eat during menopause
Choosing whole, nutrient-dense foods that support hormonal balance and overall health is the first step in symptom management during menopause. According to Joffe, RD, “people going through menopause should eat whole foods with one ingredient, as ultra-processed foods are known to trigger further hormone imbalance and inflammation.” “Whole foods are also more filling and can minimize weight gain.”
She emphasizes targeting specific nutrients: “The diet should place focus on calcium and vitamin D, as well as protein-rich foods, to prevent bone density loss and preserve muscle mass. There should be an emphasis on phytoestrogen foods like soybeans and flaxseed, as these mimic estrogen and so reduce symptoms like hot flashes. Finally, healthy fats like avocado are essential for hormone balance.”
Let’s explore these foods and what they do for you.
1. Foods with phytoestrogens
Phytoestrogens are plant compounds that can mimic estrogens in your body. Consuming phytoestrogen-rich foods may lessen the severity of menopausal symptoms, according to research. Good sources of phytoestrogens include:
Edamame, tofu, soy beans, and tempeh Flaxseeds
Legumes, including navy beans, kidney beans, pinto beans, chickpeas, and lentils
Soy products are the most researched source. One intriguing study looked at women who consumed half a cup of cooked soybeans each day and ate more plant-based foods. These women’s moderate-to-severe hot flashes decreased by 84% after three months. Lignans, which are natural plant estrogens that may aid in hormone balance, are found in flaxseeds. They also contain fiber and healthy omega-3 fats, which can help your body meet its needs during menopause. A more comprehensive Mediterranean diet can include legumes. The Mediterranean diet emphasizes whole foods like fruits, vegetables, fish, and olive oil. Research shows that a Mediterranean diet can help reduce the frequency and intensity of menopause symptoms, like hot flashes. In addition, legumes are tasty, contain protein, and may help you feel fuller for longer.
2. nutrient-dense foods
“Estrogen helps protect bone density, so when levels drop during menopause, your bones become more vulnerable to conditions like osteoporosis. According to Gia Eapen, MD, “This makes getting enough calcium important for maintaining strong bones during this transition.” Calcium supplements have been shown to slow bone loss during menopause, particularly if your diet is low in calcium. Excellent sources of calcium in your diet include:
dairy products like yogurt, cheese, and milk Vegetables with green leaves, like kale, collard greens, bok choy, and cress Vegetables like broccoli and okra
Sardines canned in oil, shrimp, canned tuna
Almonds, hazelnuts
Getting enough calcium isn’t enough. Calcium and Vitamin D are frequently prescribed together because they are well absorbed by the body.
3. Vitamin D food sources
According to Eapen, MD, “Vitamin D works with calcium to support bone health.” In order to help prevent bone loss during menopause, maintaining adequate levels is essential. Test your vitamin D levels with your doctor to see if you need to take supplements or change your diet. What the study reveals is as follows: Bone mineral density was found to increase when calcium and vitamin D were taken together, according to a study of women in the menopause and perimenopause. A study also discovered that getting enough vitamin D doesn’t just support your bone health. It can reduce your risk of early menopause by 17% when taken with calcium.
The best sources of vitamin D are: Cod liver oil
Herring, salmon, mackerel, and other fatty fish Beef liver and egg yolks Vitamin D-fortified foods like certain brands of cow milk, plant-based milks, and yogurt
4. Whole grains
Have you ever noticed how missing lunch makes you feel shaky or irritable? That’s your blood sugar taking a nosedive. These blood sugar roller coasters can trigger hot flashes too. When you switch out refined grains for whole grain alternatives, your body and energy levels stay stable. The evidence is compelling: A major study of over 17,000 women found that those who ate more whole grains, fruits, and vegetables while cutting back on fatty foods were 14% more likely to wave goodbye to hot flashes after one year.
Women who followed this diet and lost at least 10% of their body weight had a 23% better chance of getting rid of their hot flashes.
What whole grains should you eat for menopause?
The following are excellent whole grain options: Brown rice
Quinoa
Oats
Whole wheat
5. Lean protein Your muscles
start to decline during menopause as estrogen levels drop, but here’s where protein becomes your secret weapon for staying strong and active.
Research backs this up:
A study of post-menopausal women shows that those getting adequate protein maintain better physical abilities as they age
The Women’s Health Initiative discovered that women who boosted their protein intake by 20% saw a 32% drop in frailty
Combining your protein intake with strength training is a power boost to your bone health.
Include a variety of lean protein in every meal, including:
Fish, particularly fish rich in omega-3s (salmon, mackerel, and tuna)
Poultry (chicken breast and turkey breast)
Eggs (particularly egg whites)
Plant-based proteins like beans and lentils, including tofu
Greek yogurt
6. wholesome fats Foods containing
healthy fats, such as omega-3 fatty acids, are important in a menopause diet. Omega-3s have been shown to alleviate menopausal-related depression and hot flashes. Olive oil, fish (especially salmon, mackerel, and sardines), walnuts, flaxseeds, and avocados all contain healthy fats. How do plant-based foods help with menopause?
During menopause, eating more fruits and vegetables can help. For example, one study found that women who follow vegan diets have fewer hot flashes.
However, if you don’t want to, you can still eat vegan. The goal is to introduce a variety of whole vegetables and fruits into your meals for dietary fiber and nutrients.
Fruits like blueberries, strawberries, apples, and pears pack a triple punch during menopause:
Their antioxidants and fiber help stabilize your system while keeping you hydrated
Vitamin K, potassium, and magnesium—vitamins that become increasingly important as estrogen levels fall—are found in a variety of fruits and vegetables, which are beneficial to your bones. Additionally, these foods promote heart health, giving you numerous reasons to eat more of them.
Foods to avoid during menopause
While focusing on nutritious foods is essential, it’s equally valuable to limit foods that can trigger or worsen menopausal symptoms. Some foods can intensify hot flashes, disrupt sleep, or contribute to mood swings.
Joffe, RD, says, “Foods to limit include ultra-processed foods, excessive caffeine, alcohol, sugar, and high sodium as these can be inflammatory for the body.”
Think about skipping or limiting ‘CAPS’: Caffeine, Alcohol, Processed foods, and Spicy foods. Here’s why:
Caffeine can worsen hot flashes and interfere with sleep quality. This includes coffee, tea, chocolate, and some sodas. If you’re experiencing sleep issues, consider avoiding caffeine after 2 PM
Night sweats and hot flashes can be made worse by alcohol as well. It can also interfere with sleep quality. If you choose to drink, do so in moderation
Processed foods are often high in unhealthy fats, sugars, and additives. They can potentially cause inflammation that may worsen menopause symptoms. Plus, they are high in sodium, which can lead to bloating and water retention
Spicy foods can trigger hot flashes in some women. If you notice this connection, try milder seasonings instead
How can a dietitian help with your menopause diet?
Every woman’s menopause journey is unique.
Between food preferences, family histories, stress levels, activity habits, and underlying health conditions, what works for your friend, relative, or co-worker might not work for you.
That’s why general diet advice can feel overwhelming when you’re already juggling life’s demands on top of menopause symptoms.
A registered dietitian comes in handy in this situation. They can take the guesswork out of creating a personalized eating plan that fits your life.
