As a dietitian and perimenopausal woman, I find myself scrutinizing my food choices more closely than ever before. Diet significantly influences the experience of menopause and overall well-being, emphasizes Dr. Michael Green, M.D., a California-based obstetrician/gynecologist and the chief medical officer at Winona, a menopause care telehealth company. Let’s explore particular foods and nutrients to support us through the menopausal transition.

Lean Proteins

Proteins support muscle gain and maintenance, counteracting the effects of aging and menopause, says Dr. Green. Lean proteins, specifically, can aid in weight management and optimizing bone health (1). Lean protein foods include:

• Lean beef

• Chicken

• Turkey

• Tuna

• Beans

• Lentils

• Eggs

Whole Grains

Whole grains promote sustained energy levels and stabilize blood sugar, which may help to alleviate mood swings. Whole grains are a nutritional powerhouse, teeming with fiber and nutrients. A diet that’s abundant in whole grains is associated with a decreased risk of chronic diseases like heart disease (2). This is important to note because women’s arteries become progressively more vulnerable to cardiovascular events during the menopause transition and with aging (3). Whole grains examples include: 

• Brown rice

• Barley

• Oats

• Quinoa

• Whole grain bread and pasta

Fruits and Vegetables

Packed with essential nutrients and fiber, fruits, and vegetables can help lower the risk of prevalent diseases like heart disease and diabetes. The U.S. Dietary Guidelines recommend filling half of our plates with these nutritious foods. Notably, research highlights that a diet rich in fruits, vegetables, whole grains, and soy has been linked to a reduction in hot flashes. (2, 4).

Healthy Fats

Fat is needed in the diet to help absorb some nutrients and produce hormones (5). Healthy fats like omega-3 can help reduce inflammation and bolster heart health. Omega-3 fat may also have a positive impact on hot flashes (2). Sources of omega-3 include: 

• Fatty fish such as salmon and anchovies

• Seeds like chia, flax, and hemp

• Walnuts

• Edamame beans

• Wheat germ

Calcium 

Calcium is essential for bone health. It’s particularly important due to the accelerated decline in bone density as the body loses estrogen around menopause (1). High-calcium foods include: 

• Dairy products like milk, yogurt, and cheese 

• Fortified products such as cereals and non-dairy milk alternatives 

• Leafy greens like collard greens, kale, and spinach

• Soy-based products such as tofu and soy milk 

Certain calcium-rich foods can provide extra advantages during menopause. For instance, dairy products have been linked to improved sleep quality, while soy-based products may help alleviate hot flashes and night sweats (1, 2).

Vitamin D 

Vitamin D is necessary for calcium absorption, and it’s also important for brain and heart health. Some studies have identified an association between low vitamin D levels in the blood and an increased risk for depression (6). This is important to note because women seem to face an increased risk for depression during perimenopause and post-menopause (7). Vitamin D-containing foods include:

• Fatty fish like tuna and salmon

• Fortified products such as milk, non-dairy alternatives, and cereal 

• Beef liver, cheese, egg yolks, and mushrooms have small amounts of vitamin D

Magnesium

Magnesium supports bones, hormone levels, and mood regulation (8). A common symptom of menopause is difficulty sleeping, and magnesium may improve sleep quality, says Dr. Green. High-magnesium foods include:

• Avocado

• Banana

• Beans

• Broccoli

• Dark chocolate

• Fish

• Leafy greens

• Nuts

• Seeds

• Oats

• Soybeans

• Whole grains

Vitamin E

Vitamin E, an antioxidant, is like a superhero that fights harmful substances in your body called “free radicals” and can also calm down inflammation, which may protect the body’s cells from stress-related damage. This is important to note because stress can increase the risk of depression, heart disease, and weight gain, conditions common to menopause (9). Vitamin E may also help with hot flashes, adds Dr. Green. Vitamin E-containing foods include:

• Almonds

• Avocado

• Broccoli

• Hazelnuts

• Shellfish

• Squash

• Spinach

• Sunflower seeds

• Wheat germ

Foods to Avoid

Steering clear of ultra-processed foods, especially those loaded with sugar and artificial additives, is a wise choice, according to Dr. Green. These foods can contribute to weight gain, blood sugar fluctuations, and an increased risk of chronic illnesses, such as heart disease. Dr. Green also advises against excessive caffeine intake, as it can exacerbate hot flashes and disrupt sleep. Additionally, he recommends limiting high-sodium and fried foods, which have the potential to raise blood pressure and induce bloating and water retention. For some women, spicy foods may also trigger hot flashes (2). 

Resources:

1. Menopause Diet: What to Eat to Help Manage Symptoms. Cleveland Clinic.

2. Menopause Diet: How What You Eat Affects Your Symptoms. Healthline.

3. The connection between menopause and cardiovascular disease risks. American Heart Association.

4. Only 1 in 10 Adults Gets Enough Fruits and Vegetables. Centers for Disease Control and Prevention.

5. Dietary Fats. American Heart Association.

6. Vitamin D Fact Sheet for Consumers. National Institutes of Health.

7. Menopause & Depression. The North American Menopause Society.

8. Can Magnesium Help Relieve Menopause Symptoms? Healthline.

9. Can Vitamins Help Alleviate My Menopause Symptoms? Healthline.