Foods That Help With Menopause: Your Complete Nutrition Guide for Natural Relief

Clinically reviewed by Holistic Nutritionist Beth Bollinger

Navigating menopause doesn't have to mean suffering through hot flashes, mood swings, and other challenging symptoms. The right foods can provide significant relief and support your body through this natural transition. By understanding which nutrients and foods work best for menopausal symptoms, you can create a diet that not only nourishes your body but also helps you feel your best during this important life phase.

Understanding How Food Affects Menopause Symptoms

During menopause, declining estrogen levels trigger various symptoms throughout your body. Certain foods contain compounds that can help balance hormones, reduce inflammation, support bone health, and alleviate common menopausal discomforts. The key is focusing on nutrient-dense whole foods that provide targeted support for your changing body.

Top Foods for Menopause Relief

Emphasize lean protein, vegetables, nuts, seeds, legumes (fiber), and calcium rich foods first, then the following options as “support” foods.

Soy Products

Soy foods are among the richest sources of isoflavones, a type of phytoestrogen that can help reduce hot flashes and support bone health. These plant compounds gently mimic estrogen's effects in the body, helping to balance hormones naturally.

• Edamame: Fresh or frozen soybeans make an excellent snack or addition to salads

• Tofu: Versatile and protein-rich, perfect for stir-fries and smoothies

• Tempeh: Fermented soy product with probiotics for gut health

• Miso: Fermented soybean paste that adds umami flavor to soups and dressings

Flaxseeds and Chia Seeds

These tiny powerhouses contain lignans, another type of phytoestrogen. They're also rich in omega-3 fatty acids and fiber. Try grinding flaxseeds and adding them to smoothies, yogurt, or oatmeal for hormone-balancing benefits.

Greek Yogurt and Kefir

Choose low-fat options that provide both calcium and protein. Kefir offers additional probiotic benefits for digestive health. Bone health becomes crucial during menopause as estrogen decline accelerates bone loss.

Leafy Green Vegetables

Kale, collard greens, bok choy, and broccoli provide calcium along with vitamin K, which supports bone formation. These nutrient-dense greens are essential for maintaining bone density during menopause.

Fortified Plant Milks

Almond, soy, and oat milks fortified with calcium and vitamin D offer dairy-free alternatives for those who prefer plant-based options or have dairy sensitivities.

Sardines and Canned Salmon

These fish provide calcium from their soft bones, plus vitamin D and omega-3 fatty acids. They're among the best foods for supporting both bone health and reducing inflammation.

Fatty Fish

Aim for two servings per week of salmon, mackerel, sardines, or herring. These fish provide EPA and DHA, the most beneficial types of omega-3s that help reduce inflammation and support heart and brain health.

Walnuts

A handful of walnuts daily provides plant-based omega-3s along with protein and healthy fats. They're particularly beneficial for supporting cardiovascular health during menopause.

Avocados

Rich in monounsaturated fats and omega-3s, avocados also provide fiber and potassium. They help support heart health and provide sustained energy.

Berries

Blueberries, strawberries, raspberries, and blackberries are packed with anthocyanins and vitamin C. They combat oxidative stress and inflammation while potentially improving cognitive function.

Colorful Vegetables

Bell peppers, sweet potatoes, carrots, and tomatoes provide various antioxidants that support overall health and help combat the effects of hormonal changes.

Dark Chocolate

In moderation, dark chocolate (70% cacao or higher) provides flavonoids that may help improve mood and cardiovascular health during menopause.

Foods That Support Specific Menopause Symptoms

Cucumber and Watermelon

Traditional Chinese medicine suggests incorporating these "cooling" foods to help reduce hot flashes. They're hydrating and naturally refreshing, making them perfect for managing heat-related symptoms.

Fresh Mint

This aromatic herb can help cool the body and may reduce the intensity of hot flashes. Add fresh mint to water, tea, or salads for a cooling effect.

Sage

This herb has traditionally been used to reduce hot flashes and night sweats. Try sage tea or add fresh sage to cooking for natural symptom relief.

Dark Leafy Greens

Spinach, kale, and Swiss chard are rich in magnesium, which helps with muscle relaxation and sleep quality. They're also packed with nutrients essential for overall menopausal health.

Pumpkin Seeds

These seeds are an excellent source of magnesium and tryptophan, supporting both better sleep and mood stability during menopause.

Almonds

Rich in magnesium and healthy fats, almonds can help improve sleep quality while providing sustained energy throughout the day.

Turkey and Eggs

These protein sources contain tryptophan, an amino acid that supports serotonin production, which can improve mood and sleep patterns.

Tart Cherries

Natural source of melatonin and tryptophan, tart cherries can help regulate sleep cycles and improve sleep quality during menopause.

Olive Oil

Rich in monounsaturated fats and antioxidants, olive oil supports heart health and may help reduce inflammation associated with hormonal changes.

Foods to Limit During Menopause

Certain foods can worsen menopausal symptoms and should be consumed in moderation.

Caffeine and Alcohol

Both can trigger hot flashes and disrupt sleep patterns. If you notice these effects, consider reducing your intake or timing consumption earlier in the day.

Spicy Foods

While not problematic for everyone, spicy foods can trigger hot flashes in some women. Pay attention to your body's response.

Processed Foods

High-sodium, high-sugar processed foods can worsen bloating, mood swings, and inflammation. Focus on whole, minimally processed options instead.

Refined Sugars

Blood sugar spikes from refined sugars can worsen mood swings and energy fluctuations. Choose natural sweeteners like dates or small amounts of honey when needed.

Creating Your Menopause-Friendly Meal Plan

Sample Daily Menu

Breakfast: Greek yogurt with berries, ground flaxseed, chia seeds, and hemp hearts, or nuts & seeds granola.

Mid-morning snack: Handful of walnuts and a small apple

Lunch: Chicken salad with mixed vegetables, chickpeas, and olive oil dressing

Afternoon snack: Hummus with cucumber and bell pepper slices

Dinner: Grilled salmon with roasted broccoli lentils and avocado

Evening: Herbal tea with a small piece of dark chocolate

Meal Prep Tips

Batch cooking: Prepare proteins, and chopped vegetables in advance

Smoothie packs: Pre-portion frozen berries and vegetables for quick morning smoothies

Healthy snacks: Keep nuts, seeds, and cut vegetables readily available

Hydration and Menopause

Staying well-hydrated is crucial during menopause. Water helps regulate body temperature, supports metabolism, and can help reduce bloating. Aim for 8-10 glasses of water daily, (about half your body weight in ounces daily) and consider these hydrating options:

• Herbal teas (especially red clover, black cohosh tea if approved by your doctor)

• Water infused with cucumber, mint, or berries

• No sugar electrolytes, like LMNT or CURE

Does Timing Impact Blood Sugar Levels in Menopause?

When you eat can be as important as what you eat during menopause.

• Regular meal times help stabilize blood sugar and energy levels 

• Lighter dinners may help with sleep quality and reduce nighttime hot flashes 

• Post-workout nutrition that contains protein within 2 hours helps with recovery and muscle maintenance

Supplements vs. Food Sources

While whole foods are generally the best source of nutrients, some women may benefit from specific supplements during menopause. However, it's always best to get nutrients from food sources when possible, as they provide additional beneficial compounds and are better absorbed by the body. Consult with your healthcare provider before starting any supplement regimen.

Building Sustainable Eating Habits for Menopause

The key to successfully using food as medicine during menopause is creating sustainable, enjoyable eating habits and finding natural remedies for reducing sugar cravings rather than following restrictive diets. Focus on gradually incorporating more beneficial foods into your daily routine while maintaining foods you enjoy in moderation.

Start by adding one or two new menopause-supporting foods to your weekly grocery list. Experiment with different preparation methods to find what you enjoy most. Remember that consistency over perfection will yield the best long-term results for managing your symptoms.

Working with Healthcare Professionals

While dietary changes can significantly impact menopausal symptoms, they work best as part of a comprehensive approach to menopause management. Consider working with:

• Your primary care physician to monitor your overall health

• The Blood Sugar Method program for comprehensive nutrition, lifestyle, and menopause support guidance

• A gynecologist familiar with menopause management or a menopause certified provider for hormone replacement therapy

• An integrative medicine practitioner if you're interested in combining conventional and alternative approaches

The Bottom Line

Food truly can be medicine during menopause. By incorporating hormone-balancing phytoestrogens, anti-inflammatory omega-3s, bone-supporting calcium and vitamin D, and mood-stabilizing nutrients into your daily diet, you can help to alleviate many common menopausal symptoms.

Remember that every woman's experience with menopause is unique, and what works best for you may take some experimentation. Be patient with yourself as you discover which foods make you feel your best. The investment in your nutrition during this time will pay dividends not only in symptom relief but also in your long-term health and vitality.

Making these dietary changes doesn't have to be overwhelming. Start small, be consistent, and celebrate the positive changes you notice along the way. Your body is going through an incredible transition, and nourishing it with the right foods is one of the most powerful ways you can support yourself through this journey.

Looking to Improve Menopause Symptoms by Knowing What to Eat?

Join The Blood Sugar Method program to understand how your body works and what to do to feel better, including hundreds of recipes and meal plans.

Start by taking this quick health questionnaire to see if The Blood Sugar Method is right for you.

Questions?

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Note: This is not medical advice. Please consult your doctor to discuss any medical questions.