What To Eat On A Menopause Diet

September 06, 2023, Sarah Curran

Menopause is a natural transition in a woman’s life as her menstrual cycles come to an end. It’s confirmed 12 months after your last period. However, the transition and symptoms associated with menopause can last for several years.

While menopause is linked to many uncomfortable symptoms and increases your risk of certain diseases, your diet may help reduce symptoms and ease the transition.

What Changes Happen During Menopause?

During the transition to menopause and beyond, the hormone oestrogen begins to decline, disrupting your normal cyclical patterns of oestrogen and progesterone.

Declining oestrogen levels negatively impact your metabolism, potentially leading to weight gain. These changes may also affect your cholesterol levels and how your body digests carbs, which is why quality prebiotics and probiotics are so important.

But there is a big link between what you eat, and the severity of your symptoms.

Foods to Eat

There is evidence that certain foods may help relieve some symptoms of menopause, such as hot flushes, poor sleep and low bone density.

Dairy Products

The decline in oestrogen levels during menopause can increase women’s risk of fractures. Dairy products, such as milk, yoghurt and cheese, contain calcium, phosphorus, potassium, magnesium and vitamins D and K — all of which are essential for bone health.

In a study in nearly 750 postmenopausal women, those who ate more dairy and animal protein had significantly higher bone density than those who ate less.

Dairy may also help improve sleep. A review study found that foods high in the amino acid glycine — found in milk and cheese, for example — promoted deeper sleep in menopausal women.

Furthermore, some evidence links dairy consumption to a decreased risk of premature menopause, which occurs before the age of 45.

In one study, women with the highest intake of vitamin D and calcium — which cheese and fortified milk are rich in — had a 17% reduced risk of early menopause.

Healthy Fats

Healthy fats, such as omega-3 fatty acids, may benefit women going through menopause.

A review study in 483 menopausal women concluded that omega-3 supplements decreased the frequency of hot flushes and the severity of night sweats.

However, in another review of 8 studies on omega-3 and menopausal symptoms, only a few studies supported the beneficial effect of the fatty acid on hot flushes. Therefore, results were inconclusive.

Still, it may be worth testing if increasing your omega-3 intake improves your menopause-related symptoms.

Foods highest in omega-3 fatty acids include fatty fish, such as mackerel, salmon and anchovies, and seeds like flax seeds, chia seeds and hemp seeds.

Whole Grains

Whole grains are high in nutrients, including fibre and B vitamins, such as thiamine, niacin, riboflavin and pantothenic acid.

These nutrients are important for gut health. A healthy gut, and happier menopause.

Fruits and Vegetables

Fruits and vegetables are packed with vitamins and minerals, fibre and antioxidants.

In a one-year intervention study in over 17,000 menopausal women, those eating more vegetables, fruit, fibre and soy experienced a 19% reduction in hot flushes.

Dark berries may also benefit women going through menopause. In an eight-week study in 60 menopausal women, 25 grams a day of freeze-dried strawberry powder lowered blood pressure compared to a control group.

In another eight-week study in 91 middle-aged women, those who took 200 mg of grape seed extract supplements daily experienced fewer hot flushes, better sleep and lower rates of anxiety, compared to a control group.

Phytoestrogen-Containing Foods

Phytoestrogens are compounds in foods that act as weak oestrogens in your body.

Foods that naturally contain phytoestrogens include soybeans, chickpeas, peanuts, flax seeds, barley, grapes, berries, plums, green and black tea and many more.

In review of 15 studies, phytoestrogens including soy, isoflavone supplements and red clover were found to lower incidences of hot flushes compared to control groups.

So in short…

Incorporating dairy products, healthy fats, whole grains, fruits, vegetables, foods high in phytoestrogens and quality sources of protein into your diet may help relieve some menopause symptoms.