Menopause Diet Plan: Eat Smart, Feel Great Menopause is a natural transition that happens when your menstrual cycles come to an end. It’s confirmed 12 months after your last period. But the transition and symptoms associated with menopause can last for several years. While menopause is linked to many uncomfortable symptoms and increases your risk for certain diseases, consuming certain foods may help reduce your symptoms and ease the transition.

What to eat for menopause?

Menopausal women should include food with the following nutrients into their diet to help prevent health problems that can emerge during this life phase:

1. Phytoestrogens

Phyoestrogens can be found in some foods, like soy, nuts, legumes and grains. The composition of phytoestrogen is very similar to estrogen produced by women, which is why these foods can relieve symptoms like night seats, irritability and hot flashes. 

Food list: Flaxseeds, soy, sesame seeds, humus, garlic, alfalfa sprouts, pistachio, sunflower seeds, plums and almonds. 

2. Vitamin C

Consuming vitamin C can help to strengthen the immune system and maintain healthy skin. This vitamin facilitates wound healing and permits collagen absorption in the body, which is a protein that is important for skin firmness, structure and elasticity. 

Food list: kiwi, strawberries, orange, papaya, guava, melon and tangerine

3. Vitamin E

Vitamin E can help to improve skin health and prevent premature aging and wrinkles. It can also maintain hair integrity and keep the hair moisturized. 

Due to its antioxidant action, vitamin E can also increase immunity, maintain heart health and prevent neurological diseases like Alzheimer’s. 

Food list: Sunflower seeds, peanuts, Brazilian nuts, walnuts, mango, seafood, avocado and olive oil. 

4. Omega-3

Foods that are rich in omega-3 contain antioxidant and anti-inflammatory properties, making them great options for treating diseases like arthritis. They also help to keep the heart healthy, as these foods reduce LDL cholesterol and increase HDL cholesterol, and improve blood flow and blood pressure. 

Food list: Tuna, salmon, seeds, flaxseeds, sardines and walnuts

5. Calcium and vitamin D

Calcium and vitamin D are nutrients that are essential for healthy teeth and bones. They can help to prevent the development of osteopenia or osteoporosis, which are illnesses that commonly occur during or after menopause as a result of reduced estrogen levels. 

Food list: Skim milk, Greek yogurt, white cheese, low-fat cheese, almonds, basil, watercress, flaxseeds and broccoli. Vitamin D rich foods include salmon. yogurt, sardines and oysters. 

6. Fiber

Fiber is important for optimal intestinal function and to prevent problems like constipation. It can also be beneficial for managing cholesterol levels, blood sugar levels and appetite. 

Food list: Fruits, vegetables, pumpkin, oats, wheat bran, beans, chickpeas, lentils, nuts, rice, pasta and whole wheat bread. 

It is important that oats are not only high in fiber, but also contain Phyto melanin. This can promote a good night’s sleep and is generally indicated for women with insomnia.

7. Tryptophan

It is normal for menopausal women to experience changes to mood, sadness or anxiety. This is why foods that are rich in tryptophan are recommended. Tryptophan is an essential amino acid that the body is unable to make. It is essential for the production of serotonin, melatonin and niacin, which can improve mood and wellbeing. 

Food list: banana, broccoli, walnuts, chestnuts and almonds

Whole grains

Menopause Diet Plan: Eat Smart, Feel Great Whole grains are high in nutrients, including fiber and B vitamins such as thiamine, niacin, riboflavin, and pantothenic acid. A diet high in whole grains has been linked Trusted Source to a reduced risk of heart disease, cancer, and premature death. Additionally, according to a 2021 review, women who eat more whole grains, vegetables, and unprocessed foods tend to have less severe menopausal symptoms than those who eat fewer of those foods.

Some examples of whole grain foods are brown rice, whole wheat bread, barley, quinoa, oats, Khorasan wheat (Kamut), and rye. Look for “whole grain” listed as the first ingredient on the label when evaluating which packaged foods contain primarily whole grains.

Fruits and vegetables

Fruits and vegetables are packed with vitamins and minerals, fiber, and antioxidants. A 2020 study found that women who ate more fruits and vegetables had fewer menopausal symptoms than women who ate less of those foods. Dark berries may be especially beneficial among women going through menopause. In a small 8-week study Trusted Source of 60 women in postmenopause, participants who consumed 25 grams of freeze-dried strawberry powder per day had lower blood pressure than those in a control group, who did not consume the powder. However, it’s generally recommended to “eat the rainbow” of fruits and vegetables in order to get all the necessary vitamins and minerals.

What to avoid

There are some foods that should be avoided or consumed in moderation during menopause, as they can lead to excessive fat accumulation in the belly. Some of these foods include: 

• Overly-seasoned foods
• Excess red meat
• Alcohol
• Sausages 
• Fried food
• Canned food
• Premade sauces
• Fast food
• Processed foods in general

Milk and dairy products should be skim or low-fat options. Caffeinated drinks, like hot chocolate, coffee and black tea, can interfere with calcium absorption and contain a stimulant action, which can make sleep more difficult. 

Key Dietary Considerations for Menopause:

1. Bone Health: Prioritize Calcium and Vitamin D

• Why: Post-menopause, estrogen levels drop, increasing the risk of osteoporosis. Calcium and Vitamin D are crucial for maintaining bone strength.
• Sources:
  • Calcium: Dairy products (milk, yogurt, cheese), fortified plant-based milk, leafy greens (kale, spinach), almonds, tofu.
  • Vitamin D: Sunlight exposure, fatty fish (salmon, mackerel), egg yolks, fortified cereals.

2. Heart Health: Focus on Omega-3 and Healthy Fats

• Why: Menopause increases the risk of cardiovascular issues due to hormonal changes. Omega-3 fatty acids support heart health and reduce inflammation.
• Sources:
  • Fatty fish (salmon, sardines), walnuts, chia seeds, flaxseeds, avocados, and olive oil.

3. Manage Weight: Opt for High Fiber Foods

• Why: Slowed metabolism during menopause makes weight management challenging. Fiber keeps you full longer and helps regulate blood sugar levels.
• Sources:
  • Whole grains (quinoa, oats, brown rice), legumes (lentils, chickpeas), fruits (apples, berries), and vegetables (broccoli, carrots).

4. Balance Hormones: Include Phytoestrogens

• Why: Phytoestrogens mimic estrogen in the body and can help alleviate menopause symptoms like hot flashes.
• Sources:
  • Soy products (tofu, tempeh, edamame), flaxseeds, chickpeas, and sesame seeds.

5. Stay Hydrated:

• Why: Hormonal fluctuations can cause dryness and bloating. Adequate water intake helps keep the body hydrated and supports digestion.

Tip: Aim for 8-10 glasses of water daily, and limit caffeine and alcohol as they can worsen symptoms like hot flashes.

6. Boost Mood: Emphasize Magnesium and B Vitamins

• Why: These nutrients support brain function, reduce mood swings, and combat fatigue.
• Sources:
  • Magnesium: Nuts, seeds, dark chocolate, spinach.
  • B Vitamins: Whole grains, eggs, dairy, leafy greens, and lean meats.

7. Foods to Avoid or Limit:

• Processed and Sugary Foods: Can cause blood sugar spikes, worsening mood swings and fatigue.
• Caffeine and Alcohol: May trigger hot flashes and disrupt sleep.
• High-Sodium Foods: Can lead to water retention and increase blood pressure.

Sample Menopause Diet Plan:

Breakfast:

• Overnight oats with almond milk, chia seeds, flaxseeds, and fresh berries.
• Herbal tea or decaf coffee.

Snack:

• A handful of mixed nuts (almonds, walnuts).

Lunch:

• Grilled salmon with quinoa and a side of steamed broccoli and kale.
• Lemon water.

Snack:

• A small serving of edamame or a soy yogurt.

Dinner:

• Stir-fried tofu with brown rice and mixed vegetables (bell peppers, carrots, spinach) cooked in olive oil.
• Chamomile tea for relaxation.

Dessert:

• Dark chocolate (70% cocoa or higher) and a few almonds.

Lifestyle Tips to Complement the Diet:

1. Exercise Regularly: Combine weight-bearing exercises (like walking or yoga) with strength training to maintain muscle mass and bone health.
2. Stress Management: Practice mindfulness, meditation, or breathing exercises to balance mood swings.
3. Sleep Hygiene: Follow a consistent sleep schedule and create a calming bedtime routine.