Menopause Diet: Healthy Eating and the Impact on Your Symptoms

For women, midlife can be a hormonal roller coaster. But guess what? One big way to help manage this transition is a good menopause diet. 

“A woman’s pattern of eating, especially during the menopausal transition, can have an impact on hormones,” says Maya Feller, MS, RD, CDN, and member of the MyFitnessPal Scientific Advisory Council.

A healthy nutrition plan for women can make a huge difference in how you feel during menopause and can even help manage some of the frustrating symptoms.

Understanding How Menopause Impacts Your Body

Menopause is marked by not having a menstrual period for one full year. It’s a natural transition that typically happens around age 51. 

But many women start feeling symptoms earlier, during the time of hormonal upheaval known as perimenopause. 

Perimenopause can start as early as your mid-30s and bring symptoms like hot flashes, mood swings, and low energy. Estrogen drops throughout this time, and decreased estrogen can impact your bones, muscle mass, and metabolism.

Menopause and weight gain

In your 40s or 50s, you might notice that your favorite jeans feel a bit snug, even if your eating habits haven’t changed. Weight gain during this time of life is common.

“There’s often a lot of guilt about this because people feel that their bodies should look a particular way,” says Feller. Women blame themselves for the weight gain. But according to Feller, they shouldn’t. “These body composition shifts could be a result of hormonal shifts.”

Feller stresses that it’s important for women going through perimenopause and menopause to understand that their bodies are still good bodies. “They shouldn’t measure themselves up to younger people because their bodies are completely different,” she says. 

Menopause and increased health risks

Weight gain isn’t the only change that women face. “During the menopausal transition, there are shifts in blood pressure, blood sugar, and lipid profiles,” says Feller, though it should be noted that menopause isn’t linked to increases in blood pressure, insulin, or glucose beyond age.

This hormonal shift increases your risk of heart disease and osteoporosis, too. Heart disease is the leading cause of death for women, and osteoporosis makes your bones more fragile and prone to fractures.

The good news? Learning how to improve your nutrition during perimenopause and menopause can help protect your health.

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About the Experts:

Maya Feller, MS, RD, CDN created Brooklyn-based Maya Feller Nutrition, where her team focuses on the provision of culturally responsive medical nutrition therapy for cardiovascular disease, diabetes, mood disorders, and disordered eating. 

Heather Cottrell holds a BA from Fordham University and is also a Certified Health Coach and graduate of the Institute of Integrative Nutrition. She creates high-quality digital content for business and marketing topics.

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What To Eat During Menopause for Weight and Health

Now you know that when it comes to managing menopause, what you eat matters. So what should you eat? 

Let’s look at some good options that have been shown to help keep you healthy:

Fruits and vegetables

They’re your best friends. Low in calories and high in fiber, fruits and vegetables can help you avoid menopausal weight gain while supporting your overall health. The fiber you get from plenty of produce also reduces your risk of heart disease. That’s especially helpful now because your risk of heart disease goes up around menopause. According to a recent study, a high fiber diet during this time is also associated with fewer symptoms of depression.

Calcium-rich foods

Your bones need extra care before, during, and after menopause. Eating more dairy products, leafy greens, and fortified plant-based milks could help. Adding yogurt or almond milk to your daily routine is an easy way to boost your calcium intake.

Protein

Feller recommends paying special attention to protein. “Getting enough protein supports lean body mass especially when paired with weight-bearing activities,” she says. 

She encourages women to vary their protein sources, choosing both plant-based proteins like beans, seeds, and nuts, and animal sources. “If they choose to include meat I prefer lean meat and seafood,” says Feller.   

Oily fish

Salmon, mackerel, and sardines are packed with omega-3 fatty acids that could help reduce inflammation, protect against depression, and support heart health. Try to plan for two fish dinners a week to hit back against the increased risk of cardiovascular disease that comes with menopause.

Beans and soy

Beans, lentils, and soy contain phytoestrogens, which may help manage menopausal symptoms such as hot flashes. Try a tofu stir-fry or a hearty lentil stew.

Unsaturated fats 

Nuts, avocados, and olive oil support heart health. While menopause raises the risk of cardiovascular disease, snacking on almonds and adding avocado to your toast as part of a nutritious diet might help lower it. While seed cycling is popular, there’s no solid proof it helps with menopause symptoms, but seeds are still a nutritious choice.

Foods To Limit or Avoid During Menopause

While adding beneficial foods to your menopausal diet is important, knowing which ones to cut back on can be just as crucial. 

We’re not saying you have to cut out everything you love, but limiting the following may help:

Fatty or processed meats

These are high in unhealthy saturated fats and sodium, which can increase heart disease risk. Limit bacon, sausages, and deli meats.

Refined grains

White bread, pasta, and rice can lead to blood sugar spikes. Choose fiber-rich whole grains like brown rice and whole wheat bread instead—they’re more filling and diversify your gut microbiome for good digestive health.

Added sugars

Sweets and snacks with added sugars can lead to unwanted weight gain and blood sugar issues. Swap sugary snacks for fruits or nuts and choose water or unsweetened drinks over soda.

Alcohol

Alcohol during the menopausal transition can have negative effects. “In general, for all people, alcohol can increase blood pressure,” says Feller. During perimenopause and menopause, this increase in blood pressure can also have an impact on the frequency, as well as duration, of hot flashes. “Alcohol during this transition should be minimized.”

Caffeine

For some, caffeine can make hot flashes worse and mess with your sleep. Maybe try cutting back a bit to see if it helps. Decaf coffee or herbal tea could be easier on you.

Spicy foods

Spicy dishes can trigger hot flashes for some people. If you find spicy foods make you uncomfortable, try to limit them.

Menopause Diet FAQs

What is the best diet during perimenopause and menopause?

According to Feller, there is no one best diet for a person who is experiencing menopause. “Instead, I encourage people to include all foods in their whole and minimally processed forms with minimal added sugars, fats, and salts,” she says. 

Other than diet, how can I manage menopause symptoms?

Besides diet, regular physical activity can help reduce hot flashes and prevent weight gain. Strength training can improve bone health. Stress-reducing practices like yoga and meditation may help ease menopausal symptoms.

Does intermittent fasting have an impact on menopause symptoms?

While it may not be for everyone, intermittent fasting may help with weight loss and studies show that it could, when used in conjunction with certain dietary patterns,  improve insulin sensitivity, which can be beneficial during menopause. However, it’s important to ensure you’re still getting enough nutrients and to consult with a health care provider before starting any fasting regimen.

The Bottom Line: Improving Well-Being During Menopause Through Diet

Let’s face it: the menopause transition can last a decade and it brings a lot of changes. What worked for you before might not cut it now—and that’s completely normal. The key is to listen to your body and make adjustments that align with your current needs. 

Whether it’s tweaking your diet to prioritize nutrient-dense foods, trying new ways to get active, or building out your stress management toolkit, your approach to staying healthy and happy during menopause should be as unique as you are. 

Above all, remember it’s not your fault. This is a time to support your body with kindness and understanding, not frustration. Embrace the changes, and focus on what makes you feel your best.