- Pulses, such as beans, lentils or chickpeas
- Whole-grain cereals, oats or pasta
- Fresh whole fruit (not juice)
- Fresh vegetables
- Brown rice
3. To ease menopausal and vasomotor symptoms (VMS), try lean proteins
Lean proteins can ease menopausal symptoms and help maintain weight and build mass, so try:
- Tuna
- Tofu
- Grilled chicken
- Lean beef
- Beans
- Lentils
- Turkey
The Cleveland Clinic recommends the following foods to help manage menopausal symptoms:
Healthy fats high in omega-3 fatty acids
- Sardines
- Salmon
- Anchovies
- Flaxseeds
- Chia seeds
- Hemp seeds
- Avocados
4. For estrogen, try soy-based products
These soy-based products contain phytoestrogens that help mimic biological estrogen:
- Tofu
- Soybeans (edamame)
- Soy milk
- Tempeh
Other phytoestrogen-rich foods include:
- Berries
- Oats
- Barley
- Carrots
- Apples
- Rice
- Sesame seeds
- Wheat
- Dried Beans
- Lentils
- Alfalfa
- Mung beans
- Wheat germ
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5. For hot flashes, try cooling foods
Traditional Chinese medicine says certain cooling foods may help with menopause:
- Radish
- Cucumber
- Cabbage
- Bok choy
- Cauliflower
- Carrots
- Romaine lettuce
- Bananas
- Watermelon
- Pears
- Apples
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Foods to avoid during menopause
Know you know what foods you should eat to help you combat the various symptoms of menopause, but are there foods that exacerbate your symptoms? The short answer is yes. Here are the foods you should avoid during menopause.
To help maintain a healthy weight, limit these foods:
- Pasta (not whole grain)
- White bread
- Potatoes
- White rice
- Sugary drinks
These foods may cause menopausal symptoms to worsen:
- Alcoholic beverages
- Sugar, junk food
- Highly processed foods
- Caffeine
“The Mediterranean diet pattern, along with other healthy habits, may help the primary prevention of bone, metabolic, and cardiovascular diseases in the postmenopausal period,” Spritzer and her team said in the 2021 narrative review. “It consists of the use of healthy foods that have anti-inflammatory and antioxidant properties, and is associated with a small but significant decrease in blood pressure, reduction of fat mass, and improvement in cholesterol levels.”
The American Heart Association notes that the Mediterranean-style diet typically includes plenty of fruits and vegetables, bread and other grains. Potatoes, beans, nuts and seeds are also included. Olive oil is the primary source of fat. The diet also includes low to moderate amounts of eggs, fish and poultry. Wine is usually consumed with meals in a low to reasonable amount. Fruit is common for desserts instead of sweets.
Listen to your body as you make changes to your diet to see what makes you feel your best. Nourishing your body with healthy foods can make menopause more manageable and make you feel better during this time.