What you’ll learn
We’ll walk you through foods to eat (or avoid) to help ease menopause symptoms. From estrogen-rich foods to surprising hot flash triggers, we’ll cover the most helpful dietary choices for this stage of life.
Menopause changes a lot, including how your body responds to certain foods. You might find that your go-to meals leave you feeling bloated, tired, or just off. However, a few strategic swaps can help you feel more balanced, energized, and even relieve some of the most frustrating menopause symptoms. (We’re glaring at you, hot flashes).
No one’s saying you need to overhaul your entire diet overnight. But with a few nourishing additions and some smart cutbacks, you can give your body the support it needs during menopause and perimenopause.
Does food affect menopausal symptoms?
Absolutely. As your estrogen levels decline, you may notice shifts in your metabolism, bone density, heart health, and even your mood. Certain foods can either ease or intensify these changes.
For example, lower estrogen levels can lead to increased bone loss, raising your risk for osteoporosis. You might also experience more frequent hot flashes, changes in cholesterol, or shifts in blood sugar. Including foods rich in calcium, vitamin D, and healthy fats can help support your bones, balance hormones, and keep you feeling more like yourself.
Healthy foods to eat during menopause
What you put on your plate can make a big difference in how you feel day to day. Dr. Sheryl Ross (“Dr. Sherry”), our Chief Medical Officer of Women’s Health here at QuickMD, recommends, “a diet focused on fresh fruits, vegetables, whole grains, and fish not only benefits your heart, it improves cognitive function and is proven to help menopausal symptoms.”
Not sure where to start? Here’s a list of foods to stock your fridge with that are supportive allies during menopause.
- Water-based foods (like berries, celery, cucumber, lettuce, watermelon):
These hydrating foods help you stay cool and reduce bloating. They’re also packed with antioxidants and fiber to support digestion and skin health, giving you the nutrients to glow from within and help fight the dry skin that menopause sometimes brings. - Calcium, Vitamin E, D, thiamine, magnesium, omega-3 fatty acids: These essential nutrients help protect your bones, regulate mood, and ease joint stiffness. Omega-3s (found in fatty fish or flaxseeds) may even reduce hot flashes and night sweats.
- Fresh fruits and vegetables: A colorful mix of produce provides fiber, antioxidants, and water content to support heart health and hormonal balance. Low in fiber and calories, these garden gems can help you load up on nutrients without empty calories that can contribute to menopausal weight gain.
- Lean protein (like fish, chicken, tofu, or legumes): Protein helps maintain muscle mass, supports metabolism, and also keeps you full longer. Protein is especially important if you’re dealing with midlife weight shifts. And while calcium is typically associated with maintaining strong bones, protein also plays a key role in preserving bone density and accounts for approximately 33% of bone mass.
- Complex carbs (like whole grains, brown rice, quinoa, or oats): Unlike refined carbs, complex carbs digest slowly and help steady your blood sugar. In turn, stable blood sugar levels can help reduce mood swings and cravings.
- Green tea: This gentle caffeine source is rich in antioxidants that can help tame inflammation and stress, which can trigger frustrating menopausal symptoms like hot flashes.
- Calcium-rich foods (like dairy, sunflower seeds, spinach, soybeans, kale, figs, almonds, sesame seeds, and tofu): These help strengthen bones and reduce the risk of osteoporosis. If you’re not big on dairy, many of these plant-based options still pack a solid calcium punch.
What foods contain estrogen?
Some plant-based foods naturally contain phytoestrogens. These are compounds that mimic estrogen in the body and may help ease symptoms like hot flashes and dryness.
Here are a few estrogen-friendly foods to consider:
- Soybeans and tofu: Studies have shown that a plant-based diet that incorporates soy can reduce the frequency of hot flashes by as much as 84%. Soy is rich in isoflavones, a type of phytoestrogen that may help regulate hormones.
- Flaxseeds: Sometimes called “linseed,” these tiny seeds are loaded with lignans, which act like weak estrogens in the body. As an added bonus, they can help you maintain healthy cholesterol levels and stay regular.
- Sesame seeds: Another good source of lignans, sesame seeds may support estrogen balance.
- Dried fruits (especially apricots, dates, and prunes): While high in sugar, these fruits offer even more phytoestrogens than their fresh counterparts. As an added bonus, these snackable fruits pack added fiber and antioxidants.
Foods to avoid during menopause
Certain foods can make menopause symptoms worse, especially when it comes to bloating, hot flashes, and sleep disturbances.
- Bloating culprits (like beans, broccoli, brussels sprouts, cabbage, and cauliflower): These are healthy in moderation, but they contain compounds that can cause gas and bloating. Try cooking them well or eating smaller portions if they bother you. Everyone’s sensitivity is different, so keep track of how your body reacts.
- Rich or fatty foods: Creamy sauces, fried foods, and fatty cuts of meat can be harder to digest. This can trigger a bout of indigestion or worsen hot flashes.
- Foods high in sodium (especially processed and fast foods): “Ditch the fast food, fast!” says Dr. Sherry. “The saturated fats and excessive sodium in fast food gives you no ‘value’ whatsoever, in fact, depression is more common in those who eat fast food regularly. Within weeks of removing this food, you will show a decrease in cholesterol levels and even a decrease in weight gain.” Beyond aggravating the emotional symptoms of menopause, too much salt can lead to water retention, high blood pressure, and more intense bloating. Aim for fresh, whole foods when possible.
- Spicy foods: They’re delicious, but they can raise your body temperature and increase the chance of triggering a hot flash. You don’t have to give up savory curried stews or chipotle chicken altogether, though. Try dialing down the spice level on your favorite dishes to keep the flavor and reduce the hot flashes.
- Alcohol: Alcohol can interfere with sleep, increase hot flashes, and make it harder to maintain a healthy weight during menopause. “Red wine can be an issue,” observes Dr. Sherry. “Drinking red wine causes the blood vessels to relax, vasodilate and expand, making you feel warm or flush. Some experience intense hot flashes while others only feel warmer.” If you drink, try to limit it or swap in alcohol-free options.
What foods trigger hot flashes?
Some foods can throw your internal thermostat off balance, triggering uncomfortable hot flashes. If you’re trying to stay cool, steer clear of hot flash triggers like:
- Spicy foods
- Alcohol
- Caffeine
- Sugary snacks
These items tend to raise your body temperature or spike your blood sugar. To help cool things down, try incorporating cooling foods like cucumber, watermelon, leafy greens, and herbal teas. Keeping your blood sugar stable with protein and fiber-rich meals can also reduce the frequency or intensity of hot flashes.
