Menopause Foods: What To Eat and What To Avoid

Taking an unhealthy diet can worsen your symptoms of menopause. Explore the appropriate menopause foods to eat and ease your journey!

Menopause often comes with challenges, including hot flashes, mood swings, weight fluctuations, and bone health concerns. But if you make well-informed dietary decisions, you can effectively manage your menopause journey. In this blog, you will explore the following content:

Table of Contents

According to NHS, opting for menopause-friendly foods can balance your hormones, cool down hot flashes, and improve your bone density. On the flip side, some foods can worsen your symptoms and affect your overall well-being. Get ready to arm yourself with the knowledge you need to spend your menopause easily.

Food To Eat During Menopause

Some foods have the power to ease your menopause symptoms. Let’s have a look at some foods to help with the menopause journey:

1. Say Hello to Calcium Rich Foods

Bone health can be a major issue as oestrogen levels decrease during menopause. Almonds, tofu, leafy greens, low-fat dairy products, and low-fat dairy products can help strengthen bones, making them suitable food for menopause.

2. Consume Oestrogen Boosting Foods

These miraculous plant-based foods can assist in bringing those oestrogen levels back into balance. Use soy foods such as tofu and tempeh, add flaxseeds to your morning cereal, and include chickpeas and lentils in your meals.

3. Embrace Foods With Omega-3

Do you know? Omega-3s are like superheroes for your heart and mood. Stay healthy during menopause by adding fatty fish like salmon and mackerel, chia seeds, walnuts, and flaxseeds to your plate.

4. Let’s get that Vitamin D Boost

You may not always have access to the sun, so make friends with foods that are high in vitamin D. For instance, you can use fatty fish, fortified dairy products, and egg yolks as good sources of this nutrient.

5. Bring on the Antioxidant-Rich Foods

Eating foods rich in antioxidants can combat oxidative stress and hot flashes. Enjoy tasty fruits like blueberries and strawberries, take dark chocolate, and savour vibrant vegetables like carrots and bell peppers.

6. Adopt the Whole Grain Group

Replace your refined carbohydrates with whole grains. These foods can manage your weight, and keep your blood sugar under control. Seize some whole wheat, quinoa, brown rice, oats, and related products as the best foods to eat for menopause.

7. Take Lean Proteins

Lean proteins are the support you need during menopause. They keep your muscles strong, regulate your blood sugar levels, and help manage your weight. You can eat chicken, turkey, fish, legumes, and tofu as protein resources.


Keep in mind that these foods are not only delicious but also beneficial to your general health during menopause. You’ll conquer this menopause phase if you combine them with consistent exercise and a healthy lifestyle. 

The Power of Hydration and Herbal Teas

In the midst of the daily hustle and bustle, we usually overlook simple yet effective tools that can have a big impact on our well-being; these tools are water and herbal teas. 

Let’s have a look at how staying hydrated and sipping teas can be a game-changer for your menopause journey:

1. Drink Adequate Water

Drinking plenty of water during menopause can relieve your bothersome symptoms, regulate body temperature, improve energy levels, and keeps your skin glowing. But water doesn’t have to be boring! You can add some twist by adding slices of refreshing fruits like lemon, cucumber, or berries in it.

2. Sip Herbal Teas

Some herbal teas have magical properties to ease menopause symptoms. Here we are going to mention some types from which you can choose to suit your taste and needs:

3. Sage Tea

Take sage tea as part of food to help with menopause symptoms. It is known for its ability to reduce hot flashes and night sweats and is a refreshing way to relax during those fiery moments.

4. Peppermint Tea

This energising and calming tea can help with digestion and give you a refreshing feeling, which makes it a great option for preventing hot flashes.

5. Chamomile Tea

Chamomile tea is a lifesaver when the problems of the day seem impossible to overcome. It promotes better sleep and relieves tension, allowing you to get the much-needed rest you need.

6. Black Cohosh Tea

Black cohosh tea helps in reducing your menopausal tea by balancing hormone levels. Make sure to adopt it to tackle your menopause.

7. Red Clover Tea

Rich in phytoestrogens, red clover tea assists in hormone balance and manages certain menopausal symptoms.

Herbal teas are wonderful because they don’t contain caffeine, which makes them perfect companions for promoting your well-being without disrupting sleep or causing hot flashes.

Foods To Avoid In Menopause

Since knowledge about healthy foods in menopause is crucial, there is also a need to know about what foods to avoid during menopause.

So, let’s talk about some foods that you should keep a check on:

1. Avoid High Sugar and Processed Foods

Although you often crave sweet treats for a temporary boost, they can negatively affect your weight and mood. So, opt for natural sweetness from fruits and limit those sugary snacks to keep your menopausal symptoms mild. 

2. Limit Caffeine and Alcohol

Although a cup of coffee or glass of wine might be comforting, they can play a role in triggering hot flashes and messing with your sleep. So, make sure to find some alternatives to keep you relaxed. 

3. Keep An eye on High-Sodium Foods

Bloating and water retention are both caused by eating too much salt. It’s best to limit your intake of processed foods, canned food, and salty snacks.

4. Say No to Saturated and Trans Fats

Foods high in these unhealthy fats can worsen inflammation and endanger the health of your heart. Avoid fried and processed foods, and choose nuts, avocados, and olive oil as healthier fat sources.

5. Identify Foods that Trigger Hot Flashes

While keeping the intake of the above-mentioned foods in control, make sure to identify which foods trigger your symptoms such as hot flashes. Common culprits include spicy foods, caffeine, and alcohol. As everyone is different, identify your triggers and find alternatives.

Creating a Balance Diet Plan

A balanced diet is the key to staying healthy. Let’s look at a few important steps to help you create a balanced diet plan that works for you:

Identify Your Nutritional Needs

Before making any meal plan, consider factors such as age, gender, activity level, and your specific health conditions. For this purpose, you can also consult with your GP.

Opt for Food Groups

Since we have discussed the suitable foods for the menopause journey. It is also important to know how to use them as a balanced diet. A balanced diet embraces a variety of foods offering a set of nutrients.

For instance, you can:

  • Aim for colourful fruits and veggies for vitamins.
  • Include whole grains like brown rice, oats, and quinoa for fibre and energy
  • Choose lean meats, fish, beans, and tofu for protein.

Keep Portion Sizes in Control

Even nutritious foods can become problematic when consumed in excessive amounts. Pay attention to portion sizes to avoid overeating and maintain a healthy weight.

Be Mindful of Careless Eating

Sometimes people overeat while watching TV or scrolling through their phones. It is important to practise mindful eating by taking your time with each bite and observing your body’s cues for hunger and fullness.

Also Check Out: 10 Foods High In Oestrogen

Final Remarks

During menopause, being aware of what to eat and what to avoid may greatly affect symptom management and general well-being. Take advantage of foods that are beneficial during menopause, such as those that are high in calcium, phytoestrogens, and Omega-3 fatty acids, to support bone health, hormone balance, and mood stability. 

It is equally important to know which foods to avoid, such as high-sugar, and high-sodium, that may worsen symptoms. You can experience menopause with more comfort and vitality by developing a balanced diet plan that is customised to your needs.

Top up Your Knowledge About Menopause Foods with Personalised Suggestions From BioID Professionals Today!


Which perimenopause foods to avoid?

During perimenopause, it’s best to avoid foods high in sugar, caffeine, and processed ingredients, as well as those with excessive sodium content, to help manage symptoms effectively.

What are the top foods to eat during menopause?

Concentrate on consuming calcium-rich foods, phytoestrogen sources, Omega-3 fatty acids, vitamin D, and antioxidant-rich options during menopause.

What foods to avoid for menopause belly fat?

To reduce menopause belly fat, avoid foods high in added sugars, refined carbs, and saturated fats, and limit alcohol intake.

What is the best breakfast for menopause?

The best breakfast for menopause includes a mix of whole grains, protein (e.g., eggs, Greek yoghurt), and fruits/vegetables to support energy and hormone balance.

What is the NHS diet for menopause?

NHS diet includes a lot of fruit, vegetables, and calcium-rich foods like milk, yogurt, and kale.

Dr. Charlotte
Dr. Charlotte

As an experienced medical professional, Dr. Norton has amassed a wealth of knowledge, culminating in her role as Chief Medical Officer at BioID Health. Her comprehensive grasp of evidence-based treatments and her unwavering commitment to patient well-being position her as an invaluable asset within the healthcare landscape.
With a proven history of compassionate care and a legacy of collaboration with multidisciplinary teams, Dr. Charlotte Norton embodies the principles of excellence, empathy, and expertise. Her journey, fuelled by a passion for guiding patients towards optimal health, continues to have a positive impact on lives at every juncture.

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