The Best Foods to Support You Through Menopause

Jacky Dempsey
Aug 18
4 min read

Updated: Aug 22

Explore the best foods to support you for your menopause diet

Menopause is a natural phase of life, but it can come with a whirlwind of symptoms, from hot flushes and weight gain to brain fog, low mood, and disturbed sleep. The good news?

What you eat can make a big difference.

The right menopause diet doesn’t mean restriction or fads. It means nourishing your body with foods that help balance hormones, reduce inflammation, support your bones, and stabilise your energy - so you feel more like you again.

Whether you’re navigating perimenopause or already post-menopausal, here’s a look at the best foods for menopause and how to build a plate that supports your changing body.

Why Your Diet Matters During Menopause

As oestrogen levels drop, you may notice a host of physical and emotional changes. A well-balanced menopause diet can help you:

Reduce hot flushes and night sweats
Manage weight and curb cravings
Support your mood and mental clarity
Maintain bone and heart health
Stabilise blood sugar and energy levels
Improve gut health and digestion

The goal isn’t perfection. It’s about giving your body what it needs to feel nourished, energised, and supported through this new phase of life.

The Best Foods for Menopause: What to Put on Your Plate

Phytoestrogen-Rich Foods

Phytoestrogens are natural compounds that mimic oestrogen in the body. While they’re not a substitute for hormone replacement therapy (HRT), they can offer gentle support, especially for symptoms like hot flushes.

Best sources:

Flaxseeds (also high in omega-3s and fibre)
Soy products (tofu, tempeh, edamame)
Chickpeas and lentils
Sesame seeds

Top tip: Sprinkle ground flaxseed into your morning smoothie or porridge for a hormone-friendly boost.

High-Quality Protein

As we age, we naturally lose muscle mass - and with that comes a slower metabolism. Protein helps to maintain lean muscle, keeps you full for longer, and supports hormone production.

Best sources:

Eggs
Chicken, turkey, and oily fish (like salmon or mackerel)
Greek yoghurt
Plant-based options like lentils, beans, quinoa, and tempeh

Aim to include protein with every meal to keep blood sugars stable and energy levels even.

Calcium and Vitamin D for Bone Health

Menopause increases your risk of osteoporosis due to the drop in oestrogen, so protecting your bones is essential.

Calcium-rich foods:

Dairy (milk, yoghurt, cheese)
Leafy greens (kale, broccoli, pak choi)
Sardines (with bones)
Fortified plant milks

Vitamin D sources:

Sunshine (your best natural source)
Oily fish
Eggs
Fortified foods or supplements (especially during winter)

A combination of calcium and vitamin D is crucial to help your body absorb and use these nutrients effectively.

Healthy Fats

Not all fats are created equal. The right kinds - especially omega-3 fatty acids - help reduce inflammation, support brain health, and keep hormones balanced.

Best sources:

Avocados
Extra virgin olive oil
Chia seeds and flaxseeds
Oily fish (again, think salmon, sardines, mackerel)
Nuts and seeds

Incorporate healthy fats daily to keep your skin glowing, your brain sharp, and your hormones in check.

Complex Carbohydrates

Carbs often get a bad reputation, especially when it comes to weight gain. But your body still needs them - particularly ones that are rich in fibre and nutrients.

Choose:

Whole grains (quinoa, oats, brown rice, wholegrain bread)
Root vegetables (sweet potato, beetroot, carrots)
Beans and lentils
Fruits and vegetables

Complex carbs help regulate your blood sugar, improve digestion, and give you longer-lasting energy - unlike the crash that comes with refined sugars.

Fibre for Gut and Hormone Health

Your gut plays a major role in eliminating excess hormones and managing inflammation. A fibre-rich diet supports regular digestion and helps with bloating, weight management, and cholesterol levels.

Great fibre sources:

Vegetables and fruits (especially berries, apples, leafy greens, and cruciferous veg like broccoli)
Legumes (lentils, chickpeas, beans)
Whole grains
Nuts and seeds

Aim for 25–30g of fibre daily, and increase your intake gradually to avoid bloating.

Hydration and Herbal Support

Hydration is often overlooked, but it’s vital during menopause. Water helps regulate temperature, ease fatigue, support digestion, and improve skin elasticity.

Try adding:

Herbal teas (like peppermint, ginger, or red clover)
Lemon or cucumber slices in water
Coconut water for natural electrolytes

Cutting back on caffeine and alcohol may also help with hot flushes and sleep disturbances.

Foods to Limit (or Be More Mindful About)

You don’t have to cut anything out completely - but being aware of how certain foods affect your body can help you make more empowering choices.

Be mindful of:

Alcohol: Can trigger hot flushes and disrupt sleep
Caffeine: May worsen anxiety and flushes
Sugary snacks and processed foods: Spike blood sugar and lead to crashes
Salty foods: Can contribute to bloating and high blood pressure

Instead of focusing on restriction, try including more nourishing choices. The better you feel, the easier it becomes to say no to foods that don’t serve you.

A Gentle Reminder: You’re Not Alone

Changing your diet during menopause doesn’t have to feel overwhelming. It’s not about being perfect, it’s about finding what works for your body, one step at a time.

If you’re unsure where to begin, or feel like your efforts aren’t making a difference, personalised support can be a game-changer. As a Health & Wellness Coach, I help women navigate the changes of midlife with compassion, clarity, and a tailored approach to food, movement, mindset, and self-care.