Menopause Diet: Healthy Eating and Its Effect on Symptoms

For women, middle age can be a hormonal roller coaster. But guess what? One important way to help cope with this transition is a good menopausal diet.

“A woman’s dietary patterns, especially during the menopausal transition, can have hormonal effects,” says Maya Feller, MS, RD, CDN, a member of MyFitnessPal’s Scientific Advisory Board.

A Women’s Health nutritional plan can make a huge difference in how you feel during menopause and can even help manage some of the frustrating symptoms.

Learn how menopause affects your body

A sign of menopause is the absence of menstruation for a full year. This is a natural transition that usually occurs around age 51.

But many women start experiencing symptoms earlier during the hormonal upheaval known as perimenopause.

Perimenopause can begin as early as your 30s and brings symptoms such as hot flashes, mood swings and low energy. Estrogen drops during this time, and the drop in estrogen can affect your bones, muscle mass, and metabolism.

Menopause and weight gain

In your 40s or 50s, you may notice that your favorite jeans feel a little snug, even if your eating habits haven’t changed. Weight gain is common during this period of life.

“People often feel guilty about it because they feel like their bodies should look special,” Ferrer said. Women blame themselves for weight gain. But according to Feller, they shouldn’t. “These changes in body composition may be the result of hormonal changes.”

Ferrer emphasizes that it’s important for women going through perimenopause and menopause to understand that their bodies are still good bodies. “They shouldn’t measure themselves against young people because their bodies are completely different,” she said.

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Menopause and increased health risks

Weight gain isn’t the only change women face. “Blood pressure, blood sugar, and lipid profile change during the menopausal transition,” Feiler said. But it’s important to note that menopause is not associated with increases in blood pressure, insulin, or blood sugar beyond age.

This hormonal change also increases the risk of heart disease and osteoporosis. Heart disease is the leading cause of death in women, and osteoporosis makes your bones weaker and more susceptible to fractures.

Good news? Learn how to improve your nutrition during perimenopause and menopause to help protect your health.

About the experts:

Maya Ferrer, MS, RD, CDN Founded Brooklyn-based Maya Feller Nutrition, her team specializes in providing culturally responsive medical nutrition therapies for cardiovascular disease, diabetes, mood disorders, and eating disorders.

Heather Cottrell holds a bachelor’s degree from Fordham University and is also a certified health coach and graduate of the Institute of Integrative Nutrition. She creates high-quality digital content for business and marketing topics.

What to eat during menopause for weight and health benefits

Now you know that what you eat matters when it comes to managing menopause. So what should you eat?

Let’s take a look at some good options that have been proven to help you stay healthy:

fruits and vegetables

They are your best friends. Low-calorie, high-fiber fruits and vegetables can help you avoid menopausal weight gain while supporting your overall health. The fiber you get from plenty of produce can also lower your risk of heart disease. This is especially helpful now, as your risk of heart disease increases around menopause. A high-fiber diet during this time is also associated with fewer symptoms of depression, according to a recent study.

Calcium-rich foods

Your bones need extra care before, during, and after menopause. Eating more dairy products, green leafy vegetables, and fortified plant milks may help. Adding yogurt or almond milk to your daily routine is an easy way to increase your calcium intake.

protein

Feller recommends paying special attention to protein. “Getting enough protein can contribute to lean body mass, especially when combined with weight-bearing activity,” she says.

She encourages women to vary their protein sources and choose plant-based proteins (such as beans, seeds and nuts) and animal-based proteins. “If they choose to include meat, I prefer lean meats and seafood,” Feller said.

oily fish

Salmon, mackerel, and sardines are rich in omega-3 fatty acids, which help reduce inflammation, prevent depression, and support heart health. Try planning to eat fish dinners twice a week to combat the increased risk of cardiovascular disease that comes with menopause.

Beans and soybeans

Beans, lentils, and soybeans contain phytoestrogens, which may help control menopausal symptoms such as hot flashes. Try scrambled tofu or a hearty lentil stew.

unsaturated fat

Nuts, avocados, and olive oil support heart health. While menopause increases the risk of cardiovascular disease, eating almonds and adding avocado to toast as part of a nutritious diet may help reduce your risk. While seed cycling is popular, there’s no solid evidence that it helps relieve menopausal symptoms, but seeds are still a nutritious option.

Foods to limit or avoid during menopause

While it’s important to add beneficial foods to your menopausal diet, it’s equally important to know which foods to cut out.

We’re not saying you have to give up everything you love, but limiting the following may help:

Fatty or processed meat

These foods are high in unhealthy saturated fat and sodium, which can increase the risk of heart disease. Limit bacon, sausage and deli meats.

refined grains

White bread, pasta, and rice can cause blood sugar to spike. Choose fiber-rich whole grains, such as brown rice and whole-wheat bread, which are more filling and diversify your gut microbiome to maintain good digestive health.

add sugar

Candy and snacks with added sugar can lead to unnecessary weight gain and blood sugar problems. Replace sugary snacks with fruit or nuts, and choose water or unsweetened beverages instead of soda.

Alcohol

Alcohol during the menopausal transition may have negative effects. “In general, alcohol increases blood pressure in everyone,” Feiler said. During perimenopause and menopause, elevated blood pressure also affects the frequency and duration of hot flashes. “Alcohol consumption should be minimized during this transition period.”

caffeine

For some people, caffeine can worsen hot flashes and disrupt sleep. Maybe try cutting back a little and see if that helps. Decaf coffee or herbal tea may be better for you.

spicy food

Spicy dishes may trigger hot flashes in some people. If you find that spicy foods make you feel uncomfortable, try limiting them.

Menopause Diet FAQs

What is the best diet for perimenopause and menopause?

There is no one best diet for people going through menopause, Ferrer said. “Instead, I encourage people to include all foods in their whole and minimally processed form, with minimal added sugar, fat and salt,” she said.

Beyond diet, how can you manage menopausal symptoms?

In addition to diet, regular physical activity can help reduce hot flashes and prevent weight gain. Strength training can improve bone health. Stress-reducing practices like yoga and meditation may help relieve menopausal symptoms.

Does intermittent fasting affect menopausal symptoms?

While it may not be suitable for everyone, intermittent fasting may aid weight loss, and research shows that when combined with certain eating patterns, it can improve insulin sensitivity, which may be beneficial during menopause. However, it’s important to make sure you’re still getting enough nutrients and consult a healthcare provider before starting any fasting regimen.

Bottom line: Improving menopausal health through diet

Let’s face it: The menopausal transition can last a decade and bring a lot of changes. What worked for you before may no longer work for you – and that’s completely normal. The key is to listen to your body and adjust to your current needs.

Whether it’s adjusting your diet to prioritize nutrient-dense foods, trying new activities, or building a stress management tool kit, your approach to staying healthy and happy during menopause should be as unique as you are.

Most importantly, remember it’s not your fault. Now is the time to support your body with kindness and understanding, not frustration. Embrace change and focus on what makes you feel your best.

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