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Discover the best menopause diet foods to manage symptoms naturally. Learn how nutrient-rich options like leafy greens, fatty fish, flaxseeds, and soy can help reduce hot flashes, balance hormones, boost energy, and support bone health during menopause. Improve your well-being with these essential dietary tips.
Menopause comes with plenty of unpleasant symptoms, from hot flashes and brain fog to insomnia and mood swings. But there are so many things you can do to help your body through this change, even years in advance.
One of the best ways to take charge of your hormonal health is by adhering to this menopause diet. The foods listed below are proven to help manage your menopause symptoms.
Once you do hit menopause, you’ll be experiencing all-time low levels of all hormones can put you at risk for health conditions like osteoporosis and heart disease.
That might sound scary, but “by making some changes to your eating habits, you might be able to ease a lot of the discomfort and keep your body healthier as you age,” says Sherry Ross, MD, an ob-gyn at St. John’s Health Center in Santa Monica, California.
The following menopause diet foods are key nutrients that can help bring your body back into balance during the transition to menopause. Explore the specific foods within each category, and recipe idea to get you started!
Fiber-Rich Foods
Eating a high-fiber menopausal diet can help you with menopause-related digestion issues such as bloating or irregularity.
Getting enough fiber with every meal also helps you feel fuller longer, which can prevent unwanted menopausal weight gain.
I personally eat 2 TBSP’s of chia seeds every day for this very reason. Check out the health benefits if chia seeds and why you want to incorporate this powerful ingredient into your diet too!
It’s extremely common for women to gain weight in their menopausal years. Still, by incorporating more fiber into your diet, you can help manage your weight.
Fiber-Rich Foods for Your Menopause Diet
- Bananas
- Apples
- Pears
- Broccoli
- Beans
- Chickpeas
- Brussels Sprouts
- Nuts
- Steel-cut oats
- Chia seeds
Fiber-Rich Recipes to Try
- Healthy Broccoli Salad (No Mayo!)
- Viral Jennifer Aniston Salad
- Overnight Chocolate Chia Seed Pudding
For even more ideas, explore this list of natural sources of fiber!
Healthy Fats
Omega-3 fats are an essential part of any diet, but particularly during menopause, they can help stabilize mood swings and improve anxiety and depression.
One of the best sources of omega-3 fatty acids is oily fish, so you’ll notice they dominate the list below.
Omega-3-Rich Foods for Your Menopause Diet
- Salmon
- Tuna
- Herring
- Avocados
- Sardines
- Flaxseeds
- Grass-fed beef
- Kale
- Flax seeds
Omega-3-Rich Recipes to Try
- Teriyaki Salmon Salad (Easy 15-Minute Recipe!)
- Orzo Kale Salad
- Healthy Tuna Salad
For even more, explore my list of healthy fats for weight loss.
Calcium-Rich Foods
Getting enough calcium during menopause helps you maintain strong bones and avoid these early warning signs of osteoporosis. To stay healthy and prevent injury, you need to make sure you’re getting enough calcium in your diet each day.
I also recommend learning more about menopause joint pain, which is a commonly overlooked menopause symptom that I have personally experienced!
Here are some of the best calcium-rich foods to add to your diet!
Calcium-Rich Foods for Your Menopause Diet
- Greek yogurt
- Kefir
- Broccoli
- Leafy greens
- Oranges
- Beans
- Spinach
- Tofu
- Bok Choy
- Almonds
Calcium-Rich Recipes to Try
Vitamin D-Rich Foods
Getting enough vitamin D helps protect your bones and can also help with mood swings, which can be a common symptom of menopause. Vitamin D also helps your body absorb calcium!
Most doctors recommend 1,000 to 2,000 units of vitamin D a day if you’re taking a supplement in addition to incorporating it into your diet.
Not sure if you need a supplement? Check out these 14 signs of vitamin D deficiency that are more common than you might think!
Vitamin D-Rich Foods for Your Menopause Diet
- Eggs
- Yogurt
- Salmon
- Mushrooms
- Fortified Milk
Vitamin D-Rich Recipes To Try
- Egg White Bites (Starbucks Copycat!)
- Omelette in a Mug (Microwave Recipe!)
- Healthy Vegetable Frittata
Knowledge is power, and knowing what foods can help your perimenopausal and menopausal years be better should leave you feeling empowered!
And, don’t forget, exercise is an important factor of this equation!
I recommend incorporating regular cardio workouts and strength training to maintain and build muscle, plus keep your metabolism working!
Popular Menopause Resources
Menopause is a significant milestone in a woman’s life, marking a natural transition that brings physical, emotional, and hormonal changes. While it can feel overwhelming at times, it’s also a unique opportunity to focus on your health and well-being.
With the right knowledge and resources, you can navigate menopause with grace and ease.
Remember, you don’t have to go through it alone—there’s a wealth of support available to guide you through every step of the journey.
Here are a few of my favorite resources!
I have shared this article for my mother. This is really necessary, it helps women’s health better.