Discover the best diet foods for menopause to manage symptoms naturally. Learn how nutrient-rich options like leafy greens, oily fish, flaxseed and soy can help reduce hot flashes, balance hormones, increase energy and support bone health during menopause. Improve your well-being with these essential diet tips.
Menopause comes with many unpleasant symptoms, from hot flashes and brain fog to insomnia and mood swings. But there are so many things you can do to help your body navigate this change, even years in advance.
One of the best ways to take charge of your hormonal health is to adhere to this menopausal diet. The foods listed below are proven to help manage your menopause symptoms.
Once you hit menopause, you’ll experience unprecedented levels of hormones that can put you at risk for health problems like osteoporosis and heart disease.
“It may sound scary, but”By making a few changes to your eating habits, you may be able to alleviate much of the discomfort and keep your body healthier as you age.says Sherry Ross, MD, an obstetrician-gynecologist at St. John’s Health Center in Santa Monica, California.
The following diet foods for menopause are key nutrients that can help restore balance to your body during the transition to menopause. Explore the specific foods in each category and a recipe idea to get started!
Foods rich in fiber
A high-fiber menopausal diet can help with menopause-related digestion issues, such as bloating or irregularity.
Getting enough fiber with each meal also helps you feel fuller longer, which can prevent unwanted weight gain during menopause.
Personally, I eat 2 tablespoons of chia seeds every day for this reason. Discover the health benefits of chia seeds and why you want to incorporate this powerful ingredient into your diet too!
It is extremely common for women to gain weight during menopause. However, by incorporating more fiber into your diet, you can help manage your weight.
Fiber-Rich Foods for Your Menopausal Diet
- Bananas
- Apples
- Pears
- Broccoli
- Beans
- Chickpeas
- Brussels sprouts
- Nut
- Steel Cut Oats
- Chia Seeds
High Fiber Recipes to Try
For even more ideas, explore this list of natural fiber sources!
Healthy fats
Omega-3 fatty acids are an essential part of any diet, but, especially during menopause, they can help stabilize mood swings and improve anxiety and depression.
One of the best sources of omega-3 fatty acids is oily fish. So you’ll notice that they dominate the list below.
Foods rich in omega-3 for your menopausal diet
- Salmon
- Tuna
- herring
- Lawyers
- Sardines
- Flax seeds
- Grass-Fed Beef
- Kale
- Flax seeds
Omega-3 Rich Recipes to Try
To learn more, explore my list of healthy fats for weight loss.
Foods rich in calcium
Getting enough calcium during menopause helps you maintain strong bones and avoid these warning signs of osteoporosis. To stay healthy and prevent injuries, you need to make sure your diet contains enough calcium every day.
I also recommend learning more about menopausal joint pain, which is an often overlooked symptom of menopause and one that I have personally experienced!
Here are some of the best calcium-rich foods to add to your diet!
Calcium-Rich Foods for Your Menopausal Diet
- Greek yogurt
- kefir
- Broccoli
- Leafy vegetables
- Oranges
- Beans
- Spinach
- tofu
- Bok choy
- Almonds
Calcium-Rich Recipes to Try
Foods rich in vitamin D
Getting enough vitamin D helps protect your bones and can also help ease mood swings, which can be a common symptom of menopause. Vitamin D also helps your body absorb calcium!
Most doctors recommend 1,000 to 2,000 units of vitamin D per day if you take a supplement in addition to incorporating it into your diet.
Not sure if you need a supplement? Check out these 14 signs of vitamin D deficiency that are more common than you think!
Foods rich in vitamin D for your menopausal diet
- Eggs
- Yogurt
- Salmon
- Mushrooms
- Enriched milk
Vitamin D Rich Recipes to Try
Knowledge is power, and knowing which foods can help improve your perimenopausal and menopausal years should make you feel empowered!
And don’t forget that exercise is an important factor in this equation!
I recommend incorporating regular cardio and strength training sessions to maintain and build your muscles, as well as keep your metabolism revving!
Popular Menopause Resources
Menopause is an important milestone in a woman’s life, marking a natural transition that brings physical, emotional and hormonal changes. Although it can feel overwhelming at times, it’s also a unique opportunity to focus on your health and well-being.
With the right knowledge and resources, you can move through menopause with grace and ease.
Remember, you don’t have to go through this alone: there is plenty of help available to guide you through each step of the journey.
Here are some of my favorite resources!