The 10 Best Foods to Eat During Menopause

Combat menopause symptoms naturally with these top nutritious foods to support your body through hormonal changes.

By Sneha Tete, Integrated MA, Certified Relationship Coach

Created on Sep 24, 2025

Combat menopause symptoms naturally with these top nutritious foods to support your body through hormonal changes.

Hormonal changes that occur during menopause impact women physically, emotionally, and mentally. Common symptoms like hot flashes, mood swings, night sweats, and bone loss often require a holistic approach to management. While every woman’s experience is unique, dietary choices can play a significant role in supporting health and minimizing discomfort during this transitional phase of life. Below, discover the top 10 foods to prioritize for a more comfortable menopause, backed by expert dietitian recommendations and research.

Why Nutrition Matters During Menopause

As estrogen and progesterone levels decline, menopause brings an increased risk of certain health conditions, such as osteoporosis, cardiovascular disease, and weight gain. Choosing nutrient-rich foods is one of the most effective, natural ways to address and potentially manage symptoms. Strategic dietary choices deliver essential vitamins, minerals, and antioxidants important for bone density, cardiovascular health, and hormonal balance.

Berries

Berries like blueberries, raspberries, and strawberries are well-known for their antioxidant content. Dietitian Mary Sabat, R.D., C.P.T., highlights that berries are low in calories and packed with compounds that combat oxidative stress, which can increase during menopause. Not only can berries support your heart health, but their natural sweetness also makes them a satisfying snack or addition to meals without spiking blood sugar.

Rich in vitamin C and fiber
Support immune function
Help maintain healthy cholesterol levels

Ways to include them in your diet:

Add to oatmeal or yogurt
Blend into smoothies
Enjoy as a snack or dessert

Calcium-Rich Foods

Bones become more susceptible to fractures and osteoporosis during menopause due to declining estrogen. Calcium-rich foods are therefore essential. The Cleveland Clinic recommends increasing intake through both dairy and plant sources:

Dairy options: Cheese, milk, yogurt
Plant-based: Dark leafy greens (collard, spinach, turnip greens), tofu, fortified plant milks, oatmeal

Why calcium matters:

Maintains bone density
Supports muscle and nerve function
Reduces risk of osteoporosis

Tip: If you’re lactose intolerant or prefer plant-based eating, seek out fortified nondairy milks or include extra leafy greens in your meals.

Fatty Fish

Fatty fish such as salmon, mackerel, and sardines provide not only high-quality protein but are also rich in omega-3 fatty acids. This combination supports joint health, reduces chronic inflammation, and may alleviate mood swings and joint pain associated with menopause. Omega-3s are also linked to lowering the risk of cardiovascular disease, which becomes more prevalent after menopause.

Anti-inflammatory properties
Promotes heart health
Potential to ease depression and anxiety symptoms

Dietary sources to prioritize:

Wild-caught salmon
Fresh or canned sardines
Mackerel, herring, or trout

Foods with Vitamin D

Vitamin D is crucial for calcium absorption and maintaining strong bones. During menopause, the metabolism of vitamin D may slow down. Deficiency increases the risk of osteoporosis and fractures. Natural food sources of vitamin D include:

Beef liver
Egg yolks
Sardines and tuna
Mushrooms (especially those exposed to sunlight, e.g., maitake or portabella)
Fortified foods: cereals, orange juice, plant-based milks, pasta, and rice

Tip: Sunlight exposure for 10–30 minutes several times a week can also help your body synthesize its own vitamin D. If you have limited sun access, consider discussing a supplement with your doctor.

Leafy Greens

Dark, leafy greens such as kale, spinach, Swiss chard, and collard greens deliver a powerhouse array of vitamins and minerals, including magnesium, calcium, vitamin K, and fiber. Consuming these vegetables regularly supports bone, heart, and digestive health during menopause.

Rich in phytonutrients and antioxidants
Contribute to satiety and weight management
Support digestive regularity

How to eat more greens:

Sautéed as a side
Tossed into salads or grain bowls
Blended into smoothies

Legumes

Legumes — including beans, lentils, and chickpeas — are particularly beneficial for menopausal women because they deliver protein, promote satiety, and are high in dietary fiber. Fiber is important for digestive regularity and can help reduce cholesterol and stabilize blood sugar. Legumes are also a significant source of phytoestrogens, plant compounds with hormone-balancing potential.

Support gut and bowel health
Plant-based source of protein
Contribute minerals such as iron, magnesium, and potassium

Easy ways to include legumes:

Add to soups and stews
Stir into salads or grain bowls
Enjoy as hummus or bean dips

Nuts and Seeds

Nuts and seeds pack a concentrated punch of healthy fats, protein, and fiber, making them an ideal snack or topping for meals. Specific varieties, including almonds, chia seeds, flaxseeds, and walnuts, are especially good for menopausal women as they are high in omega-3s and phytoestrogens.

Provide healthy monounsaturated and polyunsaturated fats
Contain lignans and other phytoestrogens for hormone support
Improve heart health and support satiety

Snacking with nuts and seeds:

Mix into homemade trail mixes
Sprinkle atop oatmeal, yogurt, or salads
Blend into smoothies for creaminess and nutrition

Protein

Protein intake is vital during and after menopause. It helps maintain lean muscle mass, supports bone health, and aids in hormone production. Dietary protein also promotes fullness, helping with weight management, which can be more challenging during menopause. Quality sources include both animal and plant-based options:

Chicken, turkey, lean beef
Fish and seafood
Eggs
Beans, lentils, chickpeas
Tofu and tempeh
Protein powders (pea, rice, or pumpkin seed-based)

Try to include a source of protein with every meal and snack for steady energy and satiety.

Soy Foods

Soy products — such as soy milk, edamame, tofu, and tempeh — contain isoflavones, a class of plants compounds known as phytoestrogens, which mimic the effects of estrogen in the body. According to Dr. Michael Green (OB/GYN), these phytoestrogens may help relieve hot flashes and vaginal dryness for some women.

Found in: Soy milk, tofu, tempeh, edamame, miso
Plant-based protein source
May support healthier cholesterol profiles
Potential to balance hormone levels

Tempeh and Tofu

Both tempeh and tofu are versatile, high-protein soy-based foods that can be incorporated into a variety of dishes. They are particularly high in phytoestrogens and offer a satisfying alternative to animal proteins. Even if you’re not vegetarian or vegan, adding variety to your protein sources supports a nutrient-dense diet during menopause.

Firm texture and mild taste (tempeh is more nutty/earthy, tofu is more neutral/soft)
Absorb flavors from sauces or marinades
Can be grilled, sautéed, baked, or blended into smoothies and dressings

Sample Menopause-Friendly Meal Plan

Meal	Foods
Breakfast	Oatmeal with berries and chia seeds; glass of fortified soy milk
Lunch	Kale and spinach salad with chickpeas, walnuts, feta, and shaved carrots
Afternoon Snack	Greek yogurt with ground flaxseed or almonds
Dinner	Baked salmon with sautéed leafy greens and lentil pilaf
Evening Snack	Trail mix (almonds, pumpkin seeds, dried cranberries)

Tips for Optimizing Nutrition During Menopause

Maintain variety: Rotate protein, vegetables, whole grains, and healthy fats to get a broad spectrum of nutrients.
Watch portion sizes: As metabolism slows, adjusting portions can help manage weight.
Stay hydrated: Adequate water intake eases hot flashes and supports skin health.
Limit processed foods: Reduce refined sugars, white flour, and trans fats to lower risk of heart disease and blood sugar spikes.
Manage caffeine and alcohol: Excess can worsen hot flashes and disrupt sleep.

Frequently Asked Questions (FAQs)

Q: Which foods should I avoid during menopause?

A: Highly processed foods, refined sugars, excess caffeine, and alcohol can worsen symptoms like hot flashes, weight gain, and sleep disturbances.

Q: How much calcium do I need during menopause?

A: Women aged 51 and older require about 1,200 mg of calcium daily. Try to meet this goal mostly through food sources and consult with a healthcare provider before considering supplements.

Q: Can diet alone relieve all menopause symptoms?

A: While a nutrient-dense diet greatly supports health, severe symptoms may require medical management or lifestyle adjustments. Always consult your healthcare provider for personalized guidance.

Q: Is it better to get vitamins and minerals from food or supplements?

A: Whole foods provide a complex mix of nutrients that work synergistically. Supplements may be helpful if you have trouble meeting needs via food, but they should not replace a varied diet.

Q: What about weight gain during menopause?

A: Weight gain may result from hormonal shifts, decreased muscle mass, and reduced activity. Focus on lean proteins, vegetables, fruits, and whole grains to help maintain a healthy weight, and incorporate regular physical activity.

Key Takeaways

Prioritize calcium, vitamin D, protein, healthy fats, and phytoestrogen-rich foods during menopause for more balanced health.
Avoiding processed and refined foods can help reduce the risk of early menopause and mitigate symptoms.
Diversify your meals with the foods listed to protect your bones, heart, and overall well-being as you navigate menopause.

References

Author

Sneha TeteBeauty & Lifestyle Writer

Sneha is a relationships and lifestyle writer with a strong foundation in applied linguistics and certified training in relationship coaching. She brings over five years of writing experience to thebridalbox, crafting thoughtful, research-driven content that empowers readers to build healthier relationships, boost emotional well-being, and embrace holistic living.

Read full bio of Sneha Tete