Menopause Diet | Foods That Manage Symptoms

By: Chris Freytag, CPT // February 17, 2023

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 we have listed are proven to help manage your menopause symptoms.

Typically, menopause occurs in your early 50s, menopause occurs when you’ve gone a full year without a period. (The exact time frame varies greatly, with an average range of 45-55).

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.

Let’s explore the specific hormonal changes that occur during this time and the best foods for your menopausal diet.


Enter your email & get this article sent to your inbox.

    We won't send you spam. Unsubscribe at any time.

    The Best Foods For Menopause

    The following are key nutrients that can help bring your body back into balance during the transition to menopause and specific foods that fall under each category.

    Fiber-Rich Foods

    Eating a high-fiber 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.

    It’s extremely common for women to gain weight in their menopausal years. Still, by incorporating more fiber into your diet (combined with cardio and plenty of strength training to keep muscle on your body and your metabolism working!), you can help manage your weight.

    Foods high in fiber include:

    • Bananas
    • Apples
    • Pears
    • Broccoli
    • Beans
    • Chickpeas
    • Brussels Sprouts
    • Nuts
    • Steel-cut oats

    Recipes to Try

    ​​Overnight Pumpkin Spice Oatmeal

    Shredded Brussels Sprouts & Kale Salad with Apples, Gorgonzola & Candied Pecans

    Southwestern Sweet Pepper Nachos

    Healthy Fats

    avocados in a bowl

    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-3s is oily fish, so you’ll notice they dominate the list below.

    The following are omega-3-rich foods to eat more of:

    • Salmon
    • Tuna
    • Herring
    • Avocados
    • Sardines
    • Flaxseeds
    • Grass-fed beef
    • Kale
    • Flax seeds

    Recipes to Try

    Teriyaki Salmon Salad (Easy 15-Minute Recipe!)

    Baked Avocado Eggs

    Avocado Tuna Salad

    Calcium-Rich Foods


    One thing nearly every doctor can agree on is the importance of calcium as you age. Getting enough calcium during menopause helps you maintain strong bones and avoid osteoporosis. Menopause joint pain is an often overlooked symptom, and one that I recommend learning more about! To stay healthy and prevent injury, you need to make sure you’re getting enough calcium in your diet each day.

    Below is a list of calcium-rich foods

    • Greek yogurt
    • Kefir
    • Broccoli
    • Leafy greens
    • Oranges
    • Beans
    • Spinach
    • Tofu
    • Bok Choy
    • Almonds

    Recipes to Try

    Creamy Strawberry Coconut Fruit Dip

    Healthy Chicken Stir-Fry

    Greek Yogurt Cheesecake

    Vitamin D

    mushrooms on a cutting board

    Be sure you also get enough Vitamin D while eating calcium-rich foods because Vitamin D helps your body absorb calcium!

    Getting enough vitamin D helps protect your bones and can also help with mood swings during menopause. Check out the list of foods rich in Vitamin D below or consider taking a Vitamin D supplement, especially in the winter or if you live in a cold, non-sunny climate.

    Most doctors recommend 1,000 to 2,000 units of vitamin D a day if you’re taking it in supplement form.

    Foods rich in Vitamin D include:

    • Eggs
    • Yogurt
    • Salmon
    • Mushrooms
    • Fortified Milk

    Recipes to Try

    Avocado Deviled Eggs

    Dill Salmon Scramble

    Menopause Diet Summary

    Knowledge is power, and knowing what foods can help your perimenopausal and menopausal years be better should leave you feeling empowered!

    More Guidance As You Go Through Menopause

    50 year old woman in running clothes outside

    6 Best Ways To Lose Weight After 50, According To Fitness Expert

    You aren’t alone if you want to lose weight after 50. It’s extremely common to notice extra weight gain along with other menopause symptoms. But luckily, there are a few things you can do about it! Six lifestyle factors can exacerbate menopausal weight gain after 50;  Let’s explore why many women gain weight after 50

    How To Deal With The 10 Most Common Menopause Symptoms

    Most women in the United States hit menopause around age 51. A smaller number can reach it as early as 40 or as late as their late 50s. If you are in your 40s, maybe you’re starting to forget where you left your keys and your face turns beet red for no apparent reason. Or

    BEST Strength Exercises for Menopause

    Strength training for women during menopause offers many benefits. It can increase muscle mass, and bone density, decrease body fat, and increase metabolism. Try these 11 strength training moves!

    middle age woman working out

    9 Ways To Get Rid of Menopausal Belly Fat

    Whether you’re in perimenopause (the 2-10 years leading up to menopause) or you’re in the throes of menopause itself, you may notice an increased weight gain—, particularly around your middle. Here is the best way to get rid of your weight gain.

    Expert Advice, Food, Food Benefits, Healthy Living, Lifestyle, Menopause, Nutrition, Women's Health

    Printed from

    1 Comment

    on Reply

    I have shared this article for my mother. This is really necessary, it helps women's health better.

    (This will help us personalize your experience so that you can get the best advice possible from us!)
    Skip to content