What is the best diet for menopause symptoms?

What is the best diet for menopause symptoms? focuses on balancing hormones, supporting bone health, and reducing inflammation. Here are key components:

1. Phytoestrogen-Rich Foods

• Include soy products (tofu, soy milk), flaxseeds, chickpeas, and lentils. These contain natural plant estrogens that may help alleviate hot flashes and hormonal imbalances.

2. Calcium and Vitamin D

• Strengthen bones with calcium-rich foods like dairy products, fortified plant milk, leafy greens, and almonds.
• Get enough vitamin D from fortified foods, fatty fish, or supplements if needed.

3. Healthy Fats

• Omega-3 fatty acids from fish (salmon, mackerel), chia seeds, flaxseeds, and walnuts can help reduce inflammation and improve mood.

4. Whole Grains

• Oats, quinoa, brown rice, and whole wheat help regulate blood sugar and provide sustained energy.

5. Fruits and Vegetables

• Aim for a colorful variety. They’re rich in antioxidants, vitamins, and fiber, which help combat oxidative stress and maintain gut health.

6. Adequate Protein

• Lean

Quality protein

What is the best diet for menopause symptoms? The decline in estrogen from menopause is linked to decreased muscle mass,Trusted Source and bone strength. For this reason, women going through menopause should eat more protein. Guidelines Trusted Source recommend 1–2 grams of protein per kilogram of body weight. In a 2018 study Trusted Source of 131 women in postmenopause, those who took 5 grams of collagen peptides daily had significantly better bone mineral density than those who took a placebo powder. Collagen is the most abundant protein in your body.

In a large 2017 study Trusted Source in adults over age 50, eating dairy protein was linked to an 8% lower risk of hip fracture, and eating plant protein was linked to a 12% reduction. Foods high in protein include eggs, meat, fish, legumes, and dairy products. Additionally, you can add protein powders to smoothies or baked goods.

Basic Dietary Guidelines for Menopause

What is the best diet for menopause symptoms? During menopause, eat a variety of foods to get all the nutrients you need. Since women’s diets are often low in iron and calcium, follow these guidelines: Get enough calcium. Eat and drink two to four servings of dairy products and calcium-rich foods a day. Calcium is found in dairy products, fish with bones (such as sardines and canned salmon), broccoli, and legumes. Aim to get 1,200 milligrams per day.

Pump up your iron. Eat at least three servings of iron-rich foods a day. Iron is found in lean red meat, poultry, fish, eggs, leafy green vegetables, nuts, and enriched grain products. The recommended dietary allowance for iron in older women is 8 milligrams a day. Get enough fiber. Help yourself to foods high in fiber, such as whole-grain breads, cereals, pasta, rice, fresh fruits, and vegetables. Most adult women should get about 21 grams of fiber a day. Eat fruits and vegetables. Have at least 1 1/2 cups of fruit and 2 cups of vegetables each day.

Are there some foods that might make my menopause symptoms worse?

Try to cut down on foods that are likely to trigger or worsen symptoms like hot flushes and night sweats. This might include coffee, alcohol and spicy foods.

Caffeine: To help manage hot flushes, try to limit your intake of caffeinated drinks such as coffee and tea, or choose decaffeinated versions and herbal infusions instead. It is best to avoid drinking caffeinated drinks close to bedtime as this may also contribute to poor sleep.

Alcohol: It is particularly important during and after the menopause to be aware of your alcohol intake. Alcohol is known to trigger menopause symptoms such as hot flushes, night sweats and headaches. If you drink a lot of alcohol, your risk of osteoporosis is higher and drinking too much can increase the risk of heart disease.

Adults of all ages, including pre-, peri- and postmenopausal women, are recommended to consume no more than 14 units of alcohol per week, with several alcohol-free days each week.

Sample FAQs for Menopause Diet

Optimizing Bone Health

Osteoporosis leads to a greater risk of having low energy fractures. Estrogen has a really important role in bone health, and as levels decline, risk of osteoporosis increases. A 50 year old woman only has a 2% risk of osteoporosis, compared with a 25% risk in an 80 year old lady, due to considerably lower levels of estrogen (9).

Diet can play an important role in bone health. There are some key macronutrients, vitamins and minerals to be sure that you are getting enough of:

• Quality protein: Include lean protein foods at every meal such as seafood, beans, legumes, dairy, meat, and poultry.
• Calcium is an important mineral for bone health, and as an adult before the menopause you need to 700mg per day while from the menopause this rises to 1200mg a day. Good sources of calcium include dairy, calcium-fortified plant-based drinks, tinned fish (with bones), spinach, fortified bread, baked beans, tofu and dried figs. If you are unable to have enough in your diet, you might be prescribed a supplement.
• Vitamin D, commonly called the sunshine vitamin as it is produced by the action of sunlight on our skin during exposure outside. Current NHS guidance is for women to consider taking a supplement of 10mcg (400IU) during the autumn and winter months as it can be difficult to get enough sun exposure. Vitamin D is also found in low levels egg yolks, oily fish and some fortified foods, but is difficult to get enough from diet alone. It was previously thought that sunscreen prevented vitamin D formation, but evidence suggests that sunscreen does not inhibit vitamin D production in the skin.
• The term vitamin K covers a number of different molecules and you need to eat a range of items to ensure you get all the different elements. Vitamin K is found in green vegetables, fermented food, dairy, and meat and has an important role in bone strength. Although there is mixed evidence as to whether vitamin K supplementation improves bone strength and reduces fractures (10), a number of countries for example Japan, now include vitamin K supplementation as treatment for osteoporosis. Vitamin K is a fat-soluble vitamin, and is stored if you take excess. It is therefore possible to have too much through supplementation, and we don’t know what these effects might be. If you are on blood thinning medication, you should avoid taking vitamin K supplements as they can interfere.
• Phosphorus is found in foods such as poultry, meat, dairy, oily fish, potatoes, wholegrains, pulses and beans. It is usually abundant in our diet, and you should not need to take a supplement.
• Magnesium is another mineral that is usually abundant in our diet but good sources include wholegrains, spinach, pumpkin seeds, almonds and beans. Again you should not need to supplement this.
• Resistance exercise is very important for bone strength. The NHS advise 30 minutes twice a week for adults over the age of 35 years. Examples include brisk walking, resistance bands, yoga, squats, weight training, Pilates, gardening and a brisk walk.

Are supplements necessary during menopause?
While it’s best to get nutrients from food, supplements like calcium, vitamin D, and omega-3s may be beneficial if dietary intake is insufficient.

Can menopause cause weight gain?
Yes, hormonal changes during menopause can lead to weight gain. A balanced diet and regular exercise can help manage this.