9 foods that fight hot flashes; Dietitian approved

Key Points

• Hot flashes involve sudden sensations of heat, sweating, and flushed skin that can last 1-5 minutes and significantly impact daily life
• A balanced diet filled with soy and fiber-rich whole foods can help manage hot flashes
• Staying hydrated and avoiding trigger foods, spicy foods, ultra-processed foods, alcohol, caffeine, and high-sugar items can also help
• A registered dietitian can create a custom meal plan full of hot flash-fighting foods

The sudden sweats, flushed skin, racing heart, and chills that follow. Hot flashes can disrupt your days and nights for months or even years. They affect three out of four women going through menopause, yet most are told it's just something to endure.

Here's what that conventional wisdom misses: What you eat can genuinely influence how your body handles these hormonal shifts.

Experienced Registered Dietitian, Rita Faycurry, RD, notes, “Foods to fight hot flashes are not miracle cures. But they are an important part of science-based strategies to help stabilize what's happening in your body right now. And many women do gain genuine relief from hot flashes with changes to their diet.”

Here, we look at how your diet affects hot flashes and offer power-packed foods that could help you with the symptoms of menopause.

What causes hot flashes during menopause?

Obstetrics and Gynaecology (OB/GYN) physician, Gia Eapen, MD, explains, "Hot flashes occur when dropping estrogen levels during menopause confuse your brain's temperature control center. This leads to sudden waves of heat that typically last 1-5 minutes but can significantly disrupt your sleep, daily activities, and overall quality of life.”

The right diet can help reduce hot flashes by:

• Stabilizing blood sugar
• Providing plant-based compounds to support hormonal balance
• Controlling menopause weight gain

However, there’s a bigger picture to keep in mind.

Faycurry, RD, says, “Managing hot flashes with diet involves consuming certain foods as part of an overall balanced and nutritious diet. Think of it like a recipe, no single ingredient makes the dish, but the right combinations (and pairings) make all the difference.”

For example, research shows that following a Mediterranean-style diet pattern, which emphasizes whole foods, healthy fats, and plenty of plant-based options, can help reduce the frequency and intensity of hot flashes. Another study found that a low-fat vegan diet can also greatly reduce the incidence of hot flashes.

Let's look at 9 foods that help ease the effects of hot flashes.

9 Foods that fight hot flashes

1. Soy products

Soy foods, like tofu, tempeh, edamame, and soy milk, contain isoflavones, compounds that mimic estrogen in the body. So, this can be a natural way to get estrogen levels up during menopause.

And this is proven by science! One study followed women for 12 weeks who ate a low-fat, plant-based diet that included ½ cup of cooked soybeans daily. They experienced 84% fewer moderate-to-severe hot flashes.

2. Leafy green vegetables

Dark leafy greens like spinach, kale, and Swiss chard are loaded with phytochemicals. Phytochemicals are plant compounds that help regulate your body's temperature control and potentially reduce the intensity of hot flashes.

These nutrient-dense vegetables also provide calcium and magnesium, which become crucial during menopause as declining estrogen levels can accelerate bone loss.

3. Cold-water fish

Salmon, mackerel, sardines, and other cold-water fish are excellent sources of omega-3 fatty acids, which have anti-inflammatory properties. These healthy fats may help decrease the severity of hot flashes.

"Consider including fish in your meals at least two times per week,” says Faycurry, RD.

4. Whole grains

Research shows that hot flashes can occur when blood glucose levels fall between meals. Eating whole grains, such as quinoa, brown rice, oats, and whole wheat, can provide steady energy and help stabilize blood sugar levels.

As part of a balanced diet, whole grains also help you maintain a healthy weight. Studies found that women who lost just 10 pounds experienced fewer hot flashes because weight loss helps the body regulate temperature.

5. Fresh fruits

Fruits are an essential part of a balanced diet that fights hot flashes. In particular, berries (blackberries, blueberries, strawberries), apples, and pears provide antioxidants, vitamins, and fiber while helping you stay hydrated.

A study looked at women who ate a low-fat diet rich in fruits, vegetables, and whole grains. After one year, these women were 14% more likely to experience relief from hot flashes. The benefits were even greater for women who lost at least 10% of their body weight. They had a 23% higher chance of finding relief from hot flashes.

6. Flaxseeds

Plant compounds called phytoestrogens can provide gentle hormonal support during menopause by mimicking estrogen in your body. However, they are not a substitute for estrogen; they are much weaker than natural hormones.

“Flaxseeds are rich in lignans (a type of phytoestrogen), plus omega-3 fatty acids and fiber that support overall health during menopause, says Faycurry, RD. “Flaxseeds are nutritionally dense and may provide some benefit for hormonal balance. Ground flaxseeds are easier to digest and can be easily added to smoothies, yogurt, oatmeal, or mixed into any meal.”

7. Hydrating vegetables

Hot flashes can leave you mildly dehydrated after sweating, and water-rich vegetables can help replace water in your body. Cucumbers are 95% water, and lettuce and celery also pack significant hydration along with essential electrolytes.

These cooling vegetables help restore the fluid balance your body loses during hot flash episodes. They're also low in calories but high in nutrients, making them an easy way to stay hydrated while supporting your overall health during menopause.

8. Avocados

Faycurry, RD, says, “Avocados are an excellent source of healthy fats and essential nutrients, including vitamin E. Studies have shown that vitamin E may help with the frequency of hot flashes and their severity, although more research is needed.”

Avocados can also help you feel satisfied after you eat (satiety). This could help reduce cravings for sugary and ultra-processed foods, which tend to make the symptoms of menopause, including hot flashes, worse. So, eating avocados as part of a broader Mediterranean diet can help you manage menopause symptoms.

9. Lentils

Lentils contain phytoestrogens, plant compounds that can mimic estrogen's effects in your body. While they contain much lower amounts than soy foods, studies show that eating foods with phytoestrogens may help reduce the frequency of hot flashes during menopause. They are versatile, affordable, and tasty additions to soups, salads, or curries.

How does a dietitian help with hot flashes?

A registered dietitian takes the guesswork out of eating during menopause.

Instead of wondering which foods actually help (and which ones secretly make things worse), you get a personalized plan based on your lifestyle, preferences, and budget.

They'll identify your specific trigger foods, show you exactly which cooling foods and phytoestrogens to choose, and how to create meal plans that fit into your real life.

The result?

No more trial-and-error.

You finally know what to eat, when to eat it, and how to make it all sustainable for your life.

Get your personalized menopause nutrition plan, covered by insurance.

Final thoughts: Best diet for hot flashes

Hot flashes might be common during menopause, but you don't have to suffer through them. Eating foods rich in phytoestrogens, like soy, will not work overnight. But when you build them into a balanced eating pattern, many women find real relief.

If your hot flashes are making daily life miserable, talk to your healthcare provider about all your options. A registered dietitian can also be a great support system during this time of transition.

Remember, your menopause journey is uniquely yours, and finding the right combination of nutritional strategies and support can help you feel like yourself again.

Frequently Asked Questions (FAQs)

1. What foods reduce hot flashes?

Registered Dietitian, Rita Faycurry, RD, explains, “Foods that may help reduce hot flashes include soy products, leafy green vegetables, cold-water fish rich in omega-3 fatty acids, whole grains, fresh fruits, and foods with cooling properties, such as cucumbers and celery. Following a Mediterranean-style diet pattern has been shown to reduce the frequency of hot flashes in some studies.”

2. What to drink to reduce hot flashes?

Stay well-hydrated with plenty of water throughout the day. Avoid or limit alcohol and caffeine, as these can trigger hot flashes in many women.

What fruit is good for hot flashes?

Berries, apples, and pears are particularly helpful for hot flashes. They contain antioxidants and have natural cooling properties, plus their high water content helps with hydration, which is important since hot flashes can leave you dehydrated.

These fruits help stabilize blood sugar, which is important since both blood sugar highs and lows can trigger hot flashes.

While studies haven't tested individual fruits alone, research consistently shows that women who eat more plant-based foods, especially fruits like berries and apples, experience fewer hot flashes. The key is to make these fruits part of your regular meals, rather than expecting any single fruit to solve the problem.

3. Can vitamin B12 stop hot flashes?

While vitamin B12 deficiency can definitely make you feel more tired and moody during menopause, there is no strong evidence that taking B12 supplements will actually help with hot flashes.

It's always a good idea to consult your doctor about any supplements you're considering. They can help you determine what might be most helpful for your specific situation.

4. What foods to avoid when having hot flashes?

What you eat during menopause makes a huge difference, but equally important is what you avoid. When you're dealing with hot flashes, it's best to limit ultra-processed foods (packaged foods), spicy foods, alcohol, caffeine, and sugary treats, as these can trigger or worsen episodes in some women.

Stop fighting hot flashes alone. Find a menopause dietitian who accepts your insurance.

The views expressed by authors and contributors of such content are not endorsed or approved by Fay and are intended for informational purposes only. The content is reviewed by Fay only to confirm educational value and audience interest. You are encouraged to discuss any questions that you may have about your health with a healthcare provider.