Five Foods to Eat More of During Menopause (and Two to Avoid)
A diet rich in these foods may help hot flashes, mood swings and sleep disturbances
From hot flashes and night sweats to weight gain, menopause – and its predecessor perimenopause – can be a wild ride, and not the fun kind. Although treatments like hormone therapy can be useful, lifestyle changes are also essential. In fact, eating a healthy diet may be one of the best tools at your disposal, says Deepali Kothary, M.D., an OB/GYN, at Kaiser Permanente in Burke, Virginia, who is certified by the North American Menopause Society.
"Dietary changes can be a game-changer during menopause by helping to manage symptoms like hot flashes, mood swings and sleep disturbances. A nutrient-rich diet supports overall health and can combat the weight gain and muscle loss many women experience at this stage," she says. "Foods like whole grains, lean proteins and healthy fats can improve heart health, regulate blood sugar and even enhance mood. Additionally, key nutrients like calcium and vitamin D are critical for bone health, reducing the risk of osteoporosis. Small shifts in eating habits can have a big impact on your quality of life during menopause."
"Small shifts in eating habits can have a big impact on your quality of life during menopause."
Broadly speaking, a Mediterranean-style diet that emphasizes plants and limits ultra-processed foods, red meat and added sugars serves as a solid foundation for women in menopause or perimenopause, says Elizabeth Huggins, a dietician at Hilton Head Health in South Carolina.
"As estrogen decreases, the risk of several chronic diseases increases. The Mediterranean dietary pattern is well-rounded in essential nutrients and has proven health benefits in reducing the risk of cardiovascular disease, lowering inflammation, managing blood glucose, and supporting cognitive, bone health and gut health," she says. "During menopause, women need to focus on a nutrient dense, balanced diet that is beneficial to metabolism, bone health, heart health, weight control, mood and functional aging."
Blood Sugar and Insulin Levels
Below are five foods doctors and dietitians say are especially beneficial, plus two that could make matters worse.
Non-starchy fruit and vegetables. Nutrient-dense and full of fiber, non-starchy fruits and veggies help keep blood sugar and insulin levels in check, says Ali Chappel, a founder at Lilli Health in Houston, aligning with research. That's important because when estrogen levels drop, the body often becomes less sensitive to insulin — the "fat storage hormone" — and produces more of it, which can lead to insulin resistance and type 2 diabetes, she explains.
"When insulin levels are high, the body prioritizes energy storage over energy usage, making it harder to maintain a healthy weight," she says.
"When insulin levels are high, the body prioritizes energy storage over energy usage, making it harder to maintain a healthy weight."
Green vegetables like kale, spinach, cabbage and broccoli are particularly excellent as they contain nutrients like A, K, folate, folic acid, and calcium that can help preserve bone density and, potentially, reduce the risk of certain cancers, says Jen Bruning, spokesperson for the Academy of Nutrition and Dietetics based in Chicago.
Plus, fruits and veggies like oranges, grapefruits, red peppers and dark leafy greens, are rich in antioxidants that reduce inflammation and support collagen production, helping keep your skin youthful and healthy, she adds.
Bone Health Boosters
Calcium-rich foods. "Calcium is essential for maintaining bone density, which declines more rapidly after menopause," says Jill Liss, M.D., a physician at UCHealth in Denver, aligning with Johns Hopkins Medicine. "Adequate calcium intake can help prevent osteoporosis and support overall bone health."
Kothary agrees, noting women aged 51 and older should aim to get 1,200 mg daily. "I often recommend my patients to focus on calcium-rich foods like fortified soy milk, low-fat dairy products such as cheese and yogurt, and leafy greens such as kale, broccoli and Chinese cabbage during menopause," Kothary says.
Beans and legumes. "Beans are a great source of fiber and protein, which helps keep the heart and gut healthy," Bruning says.
Liss recommends most women aim for at least 25 grams of fiber per day. As for protein, Kothary advises women get 0.8 to 1.2 grams per kilogram of body weight daily, at least half of which should come from plant-based sources.
"Protein is critical for maintaining and repairing muscle, which can counteract the muscle loss that occurs during menopause," Liss says.
Soybeans and products made from them, like tofu and tempeh, may have added benefits as these also provide calcium, healthy fats and phytoestrogens, says Meleen Chuang, M.D., a physician at NYU Langone Hospital Brooklyn and medical director, Women's Health, Family Health Centers at NYU Langone in New York City. Phytoestrogens are similar to estrogen and, according to some studies, may help alleviate hot flashes in some people.
Fish. Fatty fish, including salmon, tuna and mackerel, provide vitamin D, which is critical for helping the body absorb calcium, Kothary says. Plus, this type of fish is a great source of protein and omega 3s, Bruning notes. Some studies suggest omega-3s may also help with depression, hot flashes and night sweats. Others indicate they may help ease joint pain, which worsens during menopause for some people.
"[Seeds] not only keep you satisfied but also promote heart and brain health, keep your skin healthy, and your hair shiny."
Seeds. Seeds are another great source of healthy fats, protein and fiber, Chappel says.
"They not only keep you satisfied but also promote heart and brain health, keep your skin healthy, and your hair shiny," she says.
Chia and pumpkin seeds are particularly great choices, says Michelle Routhenstein, cardiology dietitian at entirelynourished.com who is based in New York City.
"Pumpkin seeds are a great source of magnesium, which may help with sleep, bone health and heartbeat regularity," she says. "Chia seeds contain calcium, potassium, magnesium and plant-based omega-3 fatty acids."
Limit or Avoid
Alcohol. Although not technically a food, alcohol makes the list as it can exacerbate menopause symptoms and raise the risk of several diseases, Liss says.
"First, alcohol can disrupt sleep by interfering with the natural sleep cycle, and poor sleep is already a common issue during menopause. Second, alcohol is known to dilate blood vessels, which can worsen hot flashes and night sweats for some people," Liss explains. "Additionally, alcohol contains 'empty calories' that can contribute to weight gain without offering any nutritional benefit. Importantly, alcohol is also classified as a carcinogen, meaning it can increase the risk of certain cancers, including breast cancer—a risk that becomes even more significant during and after menopause."
"Alcohol can disrupt sleep by interfering with the natural sleep cycle, and poor sleep is already a common issue during menopause."
Ultra-processed foods. UPFs like chips, soda, hotdogs, bacon, pizza and pastries tend to be high in salt, saturated fat, calories and refined carbs and low in nutrients, Liss says. As a result, they may worsen menopause symptoms and contribute to various health issues.
"Sugary foods and refined carbohydrates can cause blood sugar spikes and crashes, worsen energy levels, and contribute to weight gain, particularly around the abdominal area," Liss says.
Plus, Kothary says, excess sodium can contribute to high blood pressure and mood problems. She advises having less than 2,300 mg daily – equivalent to about one teaspoon.
