Best Foods for Menopause Symptoms – What to Eat and Avoid

best foods for menopause

Menopause, a natural phase in a woman’s life, can bring along a myriad of physical and emotional changes. Hot flashes, sleep disturbances, mood swings, and fatigue are just a few of the common symptoms experienced during this transition. Hence, one thing that can help during this phase is consuming the right food items.

This blog’ll explore the 10 best foods for menopause, including those for perimenopause, joint pain, and fatigue.

What is Menopause?

Menopause is a natural biological process that marks the end of a woman’s menstrual cycle and fertility. It is typically diagnosed after 12 consecutive months without a period. Menopause is often accompanied by a variety of symptoms and effects, including hot flashes, changes in mood, and irregular periods.

What changes Happen during Menopause?

During menopause, a woman’s body undergoes several physical changes due to the decline in estrogen levels. One of the most noticeable changes is the irregularity of menstrual periods, eventually leading to their complete cessation.

Additionally, women may experience weight gain, particularly around the abdomen, and an increased risk of heart disease and osteoporosis due to the loss of estrogen’s protective effects on the cardiovascular system and bone density.

Common symptoms of menopause include hot flashes, night sweats, irritability, and poor concentration, which can significantly impact a woman’s quality of life.

Best Foods for Menopause – Can Your Diet Affect Symptoms?

A healthy, varied diet can play a significant role in managing menopausal symptoms such as hot flashes and night sweats. During menopause, it is important to incorporate specific foods into your diet to help manage symptoms and support overall health.

Incorporating these specific foods and staying well-hydrated can play a significant role in managing menopausal symptoms and supporting overall health.

Here’s a list of 10 estrogen rich foods for menopause symptom relief –

1. Estrogen Rich Foods for Menopause

Estrogen containing foods can be a helpful addition to a diet to help manage menopause symptoms. Including a variety of these foods in your daily meals can ensure a good intake of estrogens. Some of the top estrogen rich foods for menopause are soybeans, tofu, berries, and oats.

Furthermore, legumes (such as lentils and chickpeas), nuts (such as almonds and pistachios), and seeds (such as sesame seeds and sunflower seeds) also contain estrogen that may help support hormone balance and potentially ease menopause symptoms.

2. Add Dairy Food Supplements for Menopause

During menopause, adding dairy products to your diet is important to ensure that you get essential nutrients to support your overall health. Dairy food supplements for menopause include milk, yogurt, and cheese. These are rich in essential nutrients including calcium, phosphorus, potassium, magnesium, and vitamins D and K.

Incorporating dairy food supplements for menopause into your diet can help support your overall health as your body undergoes hormonal changes. Aim to include a variety of dairy products in your diet to ensure that you get a good balance of essential nutrients to support your bone, heart, and overall health during this stage of life.

3. Foods High in Calcium for Menopausal Transition

Calcium-rich foods are one of the best foods for menopause. It is important during menopause as it helps to maintain bone health and reduce the risk of osteoporosis. The recommended daily calcium intake for women going through menopause is 1,200 mg.

During menopause, estrogen levels drop, leading to a higher risk of osteoporosis. Calcium is crucial in maintaining bone health and can help prevent bone loss and fractures during this transition. Pairing calcium-rich healthy foods with Vitamin D, which aids in calcium absorption, is essential for maintaining strong and healthy bones during menopause.

Milk, yogurt, and cheese are excellent sources of calcium. One cup of milk contains around 300 mg of calcium, while one cup of yogurt can provide around 300-400 mg of calcium.

Likewise, Vegetables like kale, broccoli, and collard greens are packed with calcium. One cup of cooked collard greens contains approximately 350 mg of calcium, making it a great addition to your diet.

4. Healthy Foods High in Vitamin K and Vitamin D

Vitamin K is essential for blood clotting and bone health, while vitamin D is crucial for calcium absorption and strength. For women in menopause and postmenopause, the recommended daily intake of vitamin K is 90 micrograms (mcg) for women aged 19 and older.

The recommended daily intake for vitamin D is 600 IU (International Units) for women aged 51-70, and 800 IU for those older than 70. High Vitamin K foods that help with menopause naturally are leafy vegetables such as kale, spinach, and collard greens, as well as Brussels sprouts and broccoli.

On the other hand, foods rich in vitamin D include salmon, sardines, mackerel, tuna, and fortified foods like milk, orange juice, and cereals. Both vitamins are important for maintaining bone density health, as vitamin K helps to regulate calcium and support bone mineralization, while vitamin D aids in calcium absorption.

5. Ensure Healthy Levels of Omega-3 Fatty Acids for Menopause

Ensuring healthy levels of Omega-3 for Menopause is crucial for managing menopausal symptoms effectively. Omega-3 fatty acids found abundantly in certain foods, play a vital role in hormonal balance and overall well-being during this transitional phase.

Incorporating Omega-3 fatty acid rich foods into your diet can be a natural and effective way to ease menopausal symptoms. Fatty fish like salmon, mackerel, and sardines are excellent sources of Omega-3 and are among the foods to help menopause.

These fish not only help in balancing hormones but also support heart health, which can be a concern during menopause. Additionally, they can aid in reducing inflammation, which is beneficial for joint pain and stiffness often experienced during menopause.

For vegetarians or those who prefer plant-based diets, flaxseeds, chia seeds, and walnuts are great options. These foods are not only rich in Omega-3 but also high in fiber and other nutrients, making them ideal foods that help with menopause naturally.

Incorporating them into your daily diet can be as simple as adding them to your morning cereal, smoothies, or salads. Furthermore, Omega-3 supplements can be an alternative for those who find it challenging to include enough Omega-3 rich foods in their diets.

However, it’s always advisable to prioritize getting nutrients from whole foods to benefit from their additional vitamins and minerals. By focusing on these Omega-3 rich foods, you can help manage menopausal transition more effectively and maintain better overall health.

These foods help menopause not only address specific menopausal concerns but also contribute to long-term health benefits, making them an essential part of your menopause wellness strategy.

What Foods to Avoid for Menopause

During menopause, it is advisable to avoid certain foods that can exacerbate symptoms, such as hot flashes. Spicy foods should be avoided as they can trigger hot flashes and make them more frequent and intense. Similarly, fatty foods can contribute to weight gain, worsening hot flashes, and overall well-being.

Alcohol, particularly excessive consumption, can also worsen symptoms of menopause. It can disrupt sleep, leading to fatigue and irritability. Alcohol can also trigger or worsen hot flashes and contribute to anxiety and depression.

By avoiding these foods and limiting alcohol intake, women can help alleviate symptoms such as hot flashes, improve sleep, and manage anxiety and depression, making the transition through menopause more manageable.


The menopausal transition is a unique journey for every woman, and the best approach to managing its symptoms varies from person to person.

While supplements and vitamins offer natural alternatives for menopausal women, it’s crucial to consult your healthcare provider to create a personalized plan that addresses your specific needs and ensures your safety.

Remember, there is no one-size-fits-all solution to menopause, but with the right guidance and the power of a healthy diet, you can find relief and confidently embrace this new chapter in your life.

Best Foods for Menopause – Frequently Asked Questions (FAQs)

Which food is good for menopause?

Best foods for menopause often include soy products, flaxseeds, and fatty fish like salmon and mackerel. These foods are beneficial because they help balance hormones and ease common menopausal symptoms like hot flashes and night sweats. Soy products, in particular, are estrogen rich foods for menopause, which can be crucial for hormonal balance during this transition.

What foods to avoid with menopause?

During menopause, it’s advisable to avoid high-sugar and processed foods, as well as excessive caffeine and alcohol. These can exacerbate menopausal symptoms like mood swings, weight gain, and sleep disturbances. A focus on foods to help menopause should include reducing these triggers to maintain a healthy hormonal balance.

Which fruit is best for menopause?

Apples are considered one of the best fruits for menopause. They are rich in fiber and essential nutrients, which aid in digestion and hormonal balance. Including apples in your diet can be part of an effective food supplement for menopause, helping to alleviate symptoms while providing necessary vitamins and minerals.

What foods help with menopause belly fat?

To tackle menopause belly fat, prioritize fiber-rich foods, lean proteins, and healthy fats. Foods like avocados, berries, whole grains, and nuts are highly beneficial. They’re part of the foods that help with menopause naturally, aiding in weight loss and hormonal balance.

What drink is good for menopause?

Herbal teas, particularly green tea, are excellent drinks during menopause. They offer antioxidants and help alleviate common symptoms like hot flashes and night sweats. Green tea can be considered a natural food supplement for menopause, promoting overall health and well-being.

Is milk good for menopause?

Milk, especially when fortified, can be beneficial during menopause. It provides essential nutrients like calcium and vitamin D, crucial for maintaining bone health as estrogen levels drop. Incorporating milk can be a part of a balanced approach to foods that help with menopause naturally.

What is the best protein for menopause?

The best protein sources for menopause include lean meats, fish, beans, and legumes. These provide essential amino acids without added fats, making them ideal for maintaining muscle mass and overall health during menopause. Including these proteins is a key part of foods that help menopause.

What foods delay menopause?

Foods rich in antioxidants, such as berries, nuts, seeds, and leafy greens, may help delay menopause by protecting overall ovarian health. These foods can be integral to a diet focused on foods that help with menopause naturally, contributing to a delay in the onset of menopausal symptoms.

What is menopause age?

Menopause age varies among women but typically occurs between the ages of 45 and 55. It marks the natural cessation of menstrual cycles for over 12 months, signaling the end of the reproductive years. Understanding the right foods to help menopause during this time can significantly impact how one experiences menopausal symptoms and overall health.

How can I stay strong during menopause?

Staying strong during menopause involves a holistic approach including a nutritious diet, regular physical activity, and mental wellness practices. Consuming foods to help menopause, engaging in exercises like yoga or walking, and practicing stress-relief techniques can collectively enhance your strength and resilience during menopause.

Is walking good for menopause?

Walking is an excellent form of exercise for menopause. It’s low-impact and helps with cardiovascular health, mood regulation, and weight management. Incorporating regular walks into your routine is a great way to utilize foods to help menopause effectively, ensuring that you stay active and healthy.

Are almonds good for menopause?

Almonds are indeed good for menopause. They provide healthy fats, fiber, vitamin E, and calcium, which are all beneficial for heart health, bone health, and hormonal balance. Including almonds in your diet is a smart choice for foods that help with menopause naturally, offering essential nutrients that support your body during this transition.

What vegetable is good for menopause?

Leafy greens like spinach, kale, and Swiss chard are excellent vegetables for menopause. They are nutrient-dense, high in fiber, and contain essential vitamins and minerals that help maintain hormonal balance and overall health. Incorporating these greens can be a key strategy in your foods to help menopause diet plan.

Which foods contain estrogen?

Foods that contain natural estrogens, or phytoestrogens, are particularly beneficial during menopause. These include flaxseeds, soy products, and certain nuts and seeds. These estrogen rich foods for menopause can help in balancing hormones and alleviating menopausal symptoms.

Which food is highest in estrogen?

Flaxseeds are among the foods highest in estrogen. They contain phytoestrogens, which can mimic estrogen in the body, making them a key food supplement for menopause. Including flax seeds in your diet can help balance hormones and alleviate menopausal symptoms.

What are the positive effects of menopause?

Positive effects of menopause include the end of menstrual periods, relief from menstrual cramps, and the elimination of the need for contraception. Many women also experience a sense of freedom and a new phase of self-discovery. Embracing foods to help menopause can further enhance this positive experience, contributing to improved health and well-being.

Disclaimer: This content, including advice, provides generic information only. It is not a substitute for a qualified medical opinion. Always consult a specialist or your own doctor for more information. Ingredient Fact does not claim responsibility for this information.

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