The 6 Best Foods to Ease Menopause Symptoms + What You Should Avoid – From a Dietitian

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If you or someone you know is going through menopause and wondering what to eat to stay healthy, then this article is for you. Keep reading to learn about the best foods for menopause, along with recipe recommendations and which foods to avoid for menopause. All of these aspects combine to create the best menopause diet for you.

There is strong scientific evidence that nutrition is our best defense against menopause symptoms

Though menopause can be a challenging time with all the changes going on in your body, there is strong scientific evidence that nutrition is the strongest tool in your toolbox to minimize your symptoms. Not only that, but the right nutrients can even improve your health as you age!

When you read this article, you’ll learn:

Important facts about menopause and potential symptoms
What nutrients are most important for people going through menopause
A detailed list of the top foods for relieving menopause symptoms and promoting long-term health, with recipe ideas to help you create the best menopause diet for you

Let’s begin by getting into some quick facts about menopause.

Quick Facts About Menopause

Simply put, menopause is a transition your body goes through due to hormonal changes. It is considered the physiological end of the ability to become pregnant.

While the process starts anywhere between the mid 30s to late 50s, it is officially considered menopause when it has been a full 12 months since your last menstrual period.

Though menopause affects each person differently, there are a handful of symptoms commonly associated with this time. These menopause symptoms include:

Hot flashes
Sleep problems, such as insomnia
Irritability and moodiness
Weight gain and/or change in body shape
Increased cholesterol
Decreased bone density and increased risk for bone fractures
Joint pain
Brain fog

With your body undergoing so many changes, menopause can feel overwhelming. But the good news is that there are steps you can take to provide relief from difficult menopause symptoms.

Regular physical activity, including workouts like strength training, is one great way to take care of your body during menopause. But to support an active lifestyle and help you feel your best, it’s critical to pay attention to your nutrition.

Let’s take a closer look at how certain nutrients can make a difference in managing those frustrating side effects of menopause.

These Are the 6 Crucial Nutrients for Menopause: Are You Getting Enough?

When you go through menopause, there is a significant decline in your estrogen levels. Estrogen has protective effects on bones, so this can mean your bones become more brittle and likely to break when your levels drop.

Additionally, changes in your hormone levels and metabolism can increase your risk for other health challenges, such as inflammation, high blood pressure, and/or high cholesterol.

But there is light at the end of the tunnel! Several nutrients can improve menopause symptoms and decrease the likelihood for health problems down the road.

1. Calcium

Calcium is the essential building block for maintaining strong and healthy bones. Registered Dietitian and Certified Nutrition Support Clinician Lena Bakovic explains that boosting calcium intake helps mitigate the decrease in bone density that often occurs during menopause. This is important because, “optimized bone health contributes to a decreased risk of falls, fractures, osteopenia (weakened bones), and osteoporosis later in life.”

Calcium is an important nutrient to prioritize as estrogen levels decline. The daily recommended amount for calcium is 1,200 mg/day for women over the age of 50.

2. Vitamin D

Vitamin D is an important part of bone health as it helps the body absorb calcium. It also supports the immune system, promotes optimal brain and muscle function, and has been found to help improve quality of life in postmenopausal women.

Additionally, a study in the American Journal of Clinical Nutrition found that women with the highest intakes of Vitamin D lowered their risk for early menopause.

Bakovic states that women ages 50 and over should get 600-800 IU of Vitamin D per day.

3. Iron

Iron is an important nutrient to get enough of when you are menstruating, but also when you stop. According to a 2024 systematic review, postmenopausal women have an increased likelihood of deficiencies in important vitamins and minerals like iron.

Explains Bakovic, “Iron requirements increase as estrogen levels decrease with menopause. The current recommendation for daily iron intake is 8mg per day” for women in menopause.

4. Fiber

Bakovic calls fiber a “super nutrient”! She explains that fiber is important not only for digestion, but also its role in immune health and function as a prebiotic, which fuels the beneficial bacteria present in the gut microbiome.

Fiber can also lower cholesterol, which in turn can decrease cardiovascular disease risk, and fiber can also help maintain healthy weight through keeping you feeling full longer.

Current recommendations for dietary fiber are between 20-30 grams/day for menopausal women.

5. Lean Protein

It is common to lose muscle mass and bone strength during menopause (ugh!). This makes protein your new best nutrient friend.

Getting enough quality protein throughout the day can support the health and maintenance of both your muscles and bones as you go through menopause. A 2023 study recommends 0.8-1.2 grams of protein per kilogram of body weight during menopause.

For context, one kilogram converts to 2.2 lbs, so a 125-pound woman weighs about 57 kilograms. Protein needs for this person are 46-68 grams of protein daily.

6. Omega-3 Fatty Acids

These heart-healthy fats help reduce inflammation and decrease risk for chronic diseases. Omega-3s can also make your body more sensitive to insulin, which helps keep your blood sugar levels stable during menopause.

Bakovic also shares that omega-3 rich foods can provide mental benefits, like improving the mood swings which are common during menopause. Recent studies have examined a correlation between omega-3 intake and mood in menopausal women.

According to Bakovic, “There is currently no set daily quantitative intake recommendation for omega-3 fatty acids, but rather an emphasis on choosing these food sources more often.”

Rest assured that when you nourish your body with all the essential and delicious nutrients it deserves, you can feel good during menopause!

Now let’s explore the different foods that will give you these nutrients during menopause to feel your best, and some yummy recipe ideas to try them out!

Registered Dietitian Recommended Best Foods for Menopause

If you’re looking for the best menopause diet, there are many kinds of foods that give you the nutrition you need for healthy aging during and after menopause. This is a list of the best foods you can eat during menopause. First on the list is fish!

1. Fatty Fish

Fish like salmon, tuna, and mackerel contain Vitamin D, omega-3 fatty acids, and are rich in lean protein. They provide benefits to your bones and muscles as well as reduce inflammation throughout your body.

For a quick and easy salmon dinner (ready in just 30 minutes!), check out this Honey Mustard Salmon and Mango Quinoa recipe from EatingWell.

2. Chia, Flax, and Hemp Seeds

These nutritious seeds are great plant-based sources of omega-3 fatty acids. They are also high in fiber, which can support your digestive system and lower cholesterol to boot. And since most adults in the US don’t get enough daily fiber, chances are you could use a fiber boost.

3. Dairy Products

Milk, yogurt, and cheese are good sources of calcium, Vitamin D, and protein. A 2017 study found a positive link between dairy protein intake and strengthened bones.

You can use some Greek-style yogurt for this tasty and nutrient-rich Pineapple Green Smoothie recipe from EatingWell.

However, if you are dairy-free, not to worry! There are plenty of non-dairy sources of calcium that can support the health of your bones, including canned fish (such as salmon, tuna, and sardines), plant-based milks, orange juice, and soy.

4. Soy Products

Soy products including tofu, edamame, and soy milk are rich in both protein and calcium to support healthy bones. They also contain isoflavones (a type of phytoestrogen), which can offer benefits for bone and cardiovascular health and may reduce hot flashes.

While there is some controversy around soy (and they aren’t appropriate for anyone with a soy allergy), the evidence between soy consumption and increased risk for certain cancers is inconclusive. In fact, a 2022 meta-analysis found that consumption of soy was actually linked to reduced breast cancer risk in pre- and post-menopausal women.

To add some soy to your repertoire, this Mushroom & Tofu Stir Fry recipe is simple and great for beginners.

5. Leafy Green Vegetables

Veggies like kale, spinach, and collard greens contain lots of beneficial nutrients, including iron, calcium, and fiber. A 2020 study even found that women with higher intakes of fruits and vegetables were more likely to have fewer menopause symptoms.

Additionally, Bakovic shares that, “a mostly plant-based diet rich in fruits, veggies, whole grains, healthy fats (like omega-3s), and lean protein sources will most certainly be of help with unintentional weight gain in menopause.” It’s important to keep this in mind as you create your best diet for menopause.

To boost your leafy green intake, try our tasty vegan Kale Caesar Salad recipe.

6. Beans and Lentils

These mighty legumes are a nutrient powerhouse! They provide you with fiber, protein, iron, vitamins, and minerals.

There are many ways to incorporate more beans and lentils into your eating routine. Check out this yummy Black Bean Salsa Sweet Potato Recipe and this Instant Pot Lentil Soup.

What Foods Should You Avoid During Menopause?

The best diet for menopause aims to get a wide variety of foods. However, some foods may increase your risk of inflammation, weight gain, and even incidences of chronic diseases (like cardiovascular disease and diabetes, particularly if you have a family history of these conditions).

The foods listed below should be kept to a minimum to promote optimal health and menopause symptom relief.

1. Highly/Ultra Processed Foods

You may have heard that consuming too many highly (sometimes called ultra) processed foods have a negative impact on your health. But what foods are truly considered highly/ultra processed?

World Nutrition offers a very helpful guide called NOVA which classifies foods into 4 categories:

Unprocessed or Minimally Processed Foods (Group 1): These refer to foods like fresh fruits and vegetables, but also dried fruits with no added sugar and plain yogurt with no added sugar or artificial sweeteners.
Processed Culinary Ingredients (Group 2): These items are processed with the purpose of making products to prepare, season, and/or cook the unprocessed/minimally processed foods from Group 1. Examples include honey, maple syrup, vegetable oils, and iodized salt.
Processed Foods (Group 3): These food items are manufactured with the purpose of either extending the durability of Group 1 foods (such as extending shelf life) or adjusting or amplifying sensory qualities (like adding a certain flavor). Examples include canned fish, chicken, fruits, and vegetables, salted nuts or seeds, and unpackaged freshly made breads.
Ultra Processed Food and Drink Products (Group 4): These foods are primarily made to be ready-to-eat/drink/heat, considered “hyper-palatable” (meaning the product is designed to be highly rewarding to eat), and often feature sophisticated and appealing packaging to entice purchase. Examples include carbonated soft drinks, sweet or savory packaged snacks, powdered and packaged instant soups, sweetened breakfast cereals, hot dogs, chicken nuggets, and frozen meals. Foods in this category do not provide enough of the nutrients needed for a balanced eating pattern, and often have certain nutrients, such as sodium, saturated fat, and refined carbohydrates, in excess of the daily recommendations.

As Bakovic explains, having less of the foods in Group 4 will also likely limit your intake of saturated and/or trans fats (which can increase risk for heart and other health problems) as well as added sugars.

2. Added Sugars

These sneaky sugars are not just found in your sweets and baked goods! Added sugars are found in a wide array of foods and drinks including soda, fruit juices, sports drinks (like Gatorade and Vitamin Water), ketchup, and even some salad dressings.

The American Heart Association recommends that women consume no more than 6 teaspoons, or 25 grams, of added sugars per day. You can check the nutrition label on packaged items to determine how much added sugar is in your food.

While limiting highly processed foods and added sugars is a beneficial recommendation for menopausal and overall health, some women also find that certain foods and beverages can exacerbate specific menopause symptoms.

3. Hot/Spicy Foods

For some people, foods hot in temperature and/or spice level can increase or worsen hot flashes and night sweats. Examples of spicy foods include chili peppers, sriracha, wasabi, jalapenos, horseradish, and curry.

Consider choosing colder foods and beverages (such as homemade smoothies and salads) and upping your intake of phytoestrogen-rich foods (like soy, beans, and/or lentils) to reduce hot flashes.

4. Caffeine and Alcohol

Like spicy foods, caffeinated and/or alcoholic beverages can be a trigger for hot flashes. If you’re experiencing hot flashes, you may benefit from switching to caffeine-free beverages (such as water or caffeine-free tea) and limiting or avoiding consumption of alcohol.

Your Healthiest, Best Diet for Menopause: The Takeaway

Menopause is a period of hormonal changes that can bring some health challenges like increased risk for osteoporosis and unpleasant symptoms like hot flashes, weight gain, and sleep problems.

It is important to support the health of your bones and muscles as well as manage your blood pressure and cholesterol levels during menopause. Prioritizing nutrients like calcium, Vitamin D, iron, fiber, lean protein, and omega-3 fatty acids can help promote optimal health before, during, and after menopause.

A balanced eating pattern of fatty fish, omega-3 rich seeds, dairy, soy, leafy green veggies, and legumes can provide symptom relief and reduce risk for further health challenges down the road. Knowing what the best foods for menopause are helps ensure you’re getting enough of what you need.

All of these elements combine to create the best diet for menopause for your overall health and quality of life.

And even though we are focusing a lot on plant foods in this piece, know that both omnivorous (eating both plant and animal foods) and plant-based diets can help to manage your menopause symptoms. Rest assured that when you nourish your body with all the essential and delicious nutrients it deserves, you can feel good during menopause!

Special thanks to Lena Bakovic, MS, RD, CNSC for her contributions to this article.

All included information is not intended to treat or diagnose. Always consult your healthcare provider for medical questions and before beginning or changing any dietary, supplementation, and exercise regimen.