Menopause diet: Manage menopause symptoms naturally

Key Points

• Hot flashes, night sweats, mood changes, and bone health concerns frequently occur during menopause
• A balanced diet rich in whole fruits, vegetables, whole grains, and lean proteins can help manage these issues
• Foods containing phytoestrogens, like soy products, may help alleviate hot flashes
• Foods rich in calcium and vitamin D are crucial for bone health during menopause
• Avoid ultra-processed foods, excess caffeine, and alcohol

Menopause marks a significant transition in a woman's life.

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? What you eat can make a difference. Research shows that thoughtful nutritional choices can help ease symptoms and support your overall health.

Lyle Joffe, Registered Dietitian, RD, notes, "Diet can play a significant role in menopause. A balanced, anti-inflammatory diet can reduce risk factors and severity of symptoms."

Menopause symptoms: what to expect

Menopause brings a cascade of changes as estrogen levels drop.

“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. These temperature fluctuations can disrupt sleep patterns and daily activities.

Making a few changes to your diet can help reduce the intensity of these symptoms.

Foods to eat during menopause

The foundation of managing menopause symptoms through diet starts with choosing nutrient-dense, whole foods that support hormonal balance and overall health.

"Someone going through menopause should eat single-ingredient, whole foods, as ultra-processed foods are known to trigger further hormone imbalance and inflammation," explains Joffe, RD. "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. Research suggests that eating foods with phytoestrogens may help reduce the intensity of menopause symptoms.

Good sources of phytoestrogens include:

• Soybeans, tofu, tempeh, and edamame
• Flaxseeds
• Legumes, including navy beans, kidney beans, pinto beans, chickpeas, and lentils

Soy products are the most researched source. In one interesting study, researchers analyzed women who ate more plant-based foods and included half a cup of cooked soybeans in their daily meals. After 3 months, these women saw their moderate-to-severe hot flashes drop by  84%.

Flaxseeds contain lignans, which are natural plant estrogens that may help balance your hormones. They also provide healthy omega-3 fats and fiber, which can help meet your body's needs during menopause.

Legumes can be included as part of a broader Mediterranean-style diet. 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. Plus, legumes also contain protein, can help you feel satisfied, and they’re tasty!

2. Calcium-rich foods

"Estrogen helps protect bone density, so when levels drop during menopause, your bones become more vulnerable to conditions like osteoporosis. This makes getting enough calcium important for maintaining strong bones during this transition," explains Gia Eapen, MD.

Studies show that calcium supplements can help slow bone loss during menopause, particularly if there is a deficiency of calcium in your diet.

Excellent sources of calcium in your diet include:

• Dairy products like milk, yogurt, and cheese
• Green leafy vegetables, such as 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. Our body absorbs calcium well when it’s paired with Vitamin D, which is why they are often prescribed together.

3. Vitamin D food sources

"Vitamin D works with calcium to support bone health," explains Eapen, MD. "Maintaining adequate levels is important during menopause to help protect against bone loss. Consult your healthcare provider about vitamin D testing to see if you may need supplements or changes to your diet.”

Here’s what the research shows:

• A study of women in menopause and peri-menopause found that taking calcium and vitamin D together improved bone mineral density
• A study also discovered that getting enough vitamin D doesn't just support your bone health. Taking it with calcium can reduce your risk of going through early menopause by 17%

Best foods rich in vitamin D include:

• Cod liver oil
• Fatty fish like salmon, mackerel, tuna, and herring
• Egg yolks and beef liver
• Vitamin D-fortified foods like certain brands of cow milk, plant-based milks, and yogurt

4. Whole grains

Ever notice how you feel shaky or irritable when you skip lunch? That's your blood sugar taking a nosedive. These blood sugar roller coasters can trigger hot flashes too. Swapping refined grains for whole grain alternatives keeps your energy steady and your body happy.

The proof is impressive:

• 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.
• The women who lost at least 10% of their body weight on this diet had a 23% better chance of eliminating hot flashes.

What whole grains should you eat for menopause?

Some excellent whole grain choices include:

• 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. Healthy fats

Foods containing healthy fats, such as omega-3 fatty acids, are important in a menopause diet. Research indicates that omega-3s can help with depression and hot flashes associated with menopause.

Healthy fats are found in olive oil, fish (especially salmon, mackerel, and sardines), walnuts, flaxseeds, and avocados.

How do plant-based foods help with menopause?

Eating more fruits and vegetables can make a difference during menopause. For example, one study found that women who follow vegan diets have fewer hot flashes.

But you don't have to follow a vegan diet if you don’t want to. 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
• Many fruits and vegetables are great for your bones and contain nutrients like vitamin K, potassium, and magnesium that become crucial as estrogen declines.
• As a bonus, these same foods support heart health, giving you multiple reasons to load up your plate.

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
• Alcohol can also worsen hot flashes and night sweats. 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.

This is where a registered dietitian becomes invaluable.

They can take the guesswork out of creating a personalized eating plan that fits your life.

A registered dietitian can help you:

• Identify trigger foods
• Ensure you’re getting enough nutrients
• Help you balance your meals with foods you love (and love you back!)
• Develop realistic strategies to navigate travel, social events, fatigue, and budget constraints
• Navigate myths and misconceptions about menopause with science-backed advice
• Gain continued support during this time of transition

Get your personalized menopause diet plan covered by insurance.

Final thoughts

You don't have to accept uncomfortable and intense menopause symptoms as inevitable. Food can be your ally in managing hot flashes, protecting your bones, and sustaining your energy through this transition.

Remember that meaningful change takes time; both your body and taste buds need a few weeks to adjust. Focus on small, consistent swaps rather than dramatic overhauls for lasting success.

Your healthcare team, including a registered dietitian, can provide personalized guidance that makes all the difference.

Frequently Asked Questions (FAQs)

What is the best diet for menopause?

There's no single "best" diet for menopause, as every woman's experience is different. However, research suggests that a Mediterranean diet rich in whole foods, such as vegetables, fruits, whole grains, lean proteins, and healthy fats, can help manage menopause symptoms, like hot flashes and menopause weight gain.

Focus on calcium-rich foods, sources of vitamin D, healthy fats, and foods containing phytoestrogens like soy and lean proteins. Limit ultra-processed foods, excess caffeine, and alcohol. Limit spicy foods if you notice that they trigger hot flashes.

What foods reduce menopause belly fat?

Menopause often brings changes in body composition. Due to hormonal changes, more fat gets stored around the belly. To address this, focus on fiber-rich foods like vegetables, fruits, and whole grains in well-proportioned meals to help you feel full and support healthy digestion.

Include lean proteins to maintain muscle mass, and choose healthy fats like those found in avocados, nuts, and olive oil. Limit refined sugars, high sodium, and processed foods that can contribute to inflammation and weight gain around the waist.

Which fruit is good for menopause?

Fruits can be beneficial during menopause. Berries, apples, and pears are particularly good choices because they're rich in antioxidants and vitamins. Choose a variety of fruits to get a range of nutrients. Remember, whole fruits are better than juices due to their fiber content.

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.