Every day in the US, 6,000 people reach menopause. In general, most will be aged between 45 and 55, but for some, it can happen earlier, at around 40 years old. In fact, research suggests about five percent of American women will go through menopause early. Symptoms vary from individual to individual, but they can include everything from insomnia to hot flashes, muscle aches, and low mood.
All of this, of course, can be unpleasant and uncomfortable, but research suggests some things can be done to make menopause a little easier for the millions of people all over the world with female reproductive systems who go through it. Regular exercise, meditation, and prioritizing rest can help ease symptoms for many, for example. Plenty will also benefit from hormone replacement therapy, which helps to increase the levels of estrogen in the body as they naturally decrease.
Diet, too, can make a big difference. “A balanced eating pattern high in healthy fats, dietary fiber, antioxidants, and phytoestrogens can help reduce symptoms, and promote health during this time,” says Shelley Balls, MDA, RDN, LDN, a registered dietitian and nutritionist for Consumer Health Digest. Below, with help from Balls, we’ve compiled a list of six foods that may help people going through menopause manage their symptoms. But first, here’s a little more about why diet is so important.
What nutrients do you need for menopause?
Menopause is a natural part of the aging process. It happens when people with female reproductive systems stop having periods as a result of changing hormone levels—during menopause, estrogen levels can decline by as much as 90 percent. It’s this dramatic drop that causes the unpleasant symptoms. But declining hormones aren’t the only changes that come with menopause. The shift can also lead to an increase in cholesterol and blood pressure, for example, both of which are risk factors for heart disease. During this time, many individuals gain more body fat and lose bone density.
“A decrease in estrogen during perimenopause and menopause influences body composition,” explains Balls. “Aging naturally causes muscle tissue loss. But on top of that, during perimenopause, declining estrogen levels accelerate muscle mass loss and make it harder to produce new muscle tissue. As estrogen declines, fat accumulation throughout muscle tissue increases. A decline in muscle tissue reduces your metabolic rate making it harder to maintain and lose weight.”
Pexels
This change in body composition, which can take up to two years after the body has its final period, may also contribute to insulin resistance, which increases the risk of type 2 diabetes.
However, ensuring you’re eating enough protein can help combat some of these risks. This nutrient helps with many important bodily functions, including maintaining muscle mass, supporting hormone production, regulating blood sugar levels, and helping with bone density. “Protein is also crucial for maintaining a healthy gut barrier which menopause can affect,” adds Balls. The ideal amount of protein is one to two grams per kilogram of body weight.
Because of the impact that menopause can have on gut health, fiber is also crucial. The nutrient helps soften stool and prevent constipation (another common and uncomfortable symptom of menopause), but it also helps feed the good bacteria in the gut. This, in turn, helps maintain a healthy gut microbiome, which has been linked with immune system support and a lower risk of chronic diseases.
“Eating a diet to promote bone health is crucial to prevent osteoporosis, which significantly increases the risk of fractures, especially in the spine, hip, and wrist. These fractures can be painful, debilitating, and even life-threatening,” Balls says.
“During perimenopause and menopause you may experience more constipation and bloating as hormonal changes can affect gut function,” she adds. “Ensure you’re consuming adequate dietary fiber and water to help promote regularity, which can help decrease bloating.” Nutrients like vitamin D, potassium, and calcium are also vital for supporting bone health during menopause. This is vital because the drop in estrogen can lead to bone loss.
Another key compound to look out for is phytoestrogens—these act like estrogen in the body, and as a result, may help to reduce some menopause symptoms. In 2022, for example, one study found that taking 80 milligrams of soy isoflavones (a type of phytoestrogen) every day helped reduce hot flash symptoms by more than 42 percent. It also helped improve sleep, elevate mood, and reduce sexual dysfunction.
Getty
What is the best diet for the menopause?
All of these nutrients—protein, fiber, calcium, potassium, vitamin D, and phytoestrogens—are available in abundance in a plant-forward, Mediterranean-style diet. This nutrient-dense approach to eating, which prioritizes whole foods over ultra-processed options, has been consistently praised for its health benefits. Just recently, it topped the US News & World Report’s best diet list for the eighth year running.
“Generally speaking the Mediterranean eating pattern can benefit those going through menopause, as it’s filled with healthy fats, dietary fiber, vegetables, fruits, whole grains, and lean protein,” says Balls.
“I’d highly recommend limiting or avoiding caffeine and alcohol because they can contribute to hot flashes and contribute to poor sleep.”
6 foods to prioritize during menopause, according to a dietitian
Below, we’ve listed six specific foods that Balls recommends for menopause. And to help you add more of them to your plate, we’ve also included tasty recipe inspiration.
Kiki Nelson
1 Berries
“Berries are a great source of dietary fiber, which can promote regularity and help prevent weight gain,” explains Balls. “Berries are also packed with antioxidants and polyphenols, which have been shown to promote cell and brain health.” She adds that strawberries and blackberries, in particular, are high in phytoestrogens.
Try it in a recipe: Blueberry Vanilla Pancakes With Maple Syrup
Patricia Granek
2 Soy
“Soy products are high in protein which can help retain muscle mass and help maintain metabolic rate,” says Balls. Plus, they’re also a good source of phytoestrogens. There are many different types of soy products, including soy milk and soy yogurt, but some of the best whole-food options include tofu and tempeh.
Try it in a recipe: Sticky Orange Sesame Tofu
Sam Turnbull
3 Garlic
“Garlic has been shown to promote heart health and have antioxidant and anti-inflammatory properties,” Balls explains. “To promote healthy aging, more antioxidants are needed to help protect cells from free radicals and oxidative stress. Garlic is also high in phytoestrogens which can help ease menopause symptoms and protect bones from estrogen deficiency.”
Try it in a recipe: Four Heads of Garlic Soup
So Vegan
4 Nuts and seeds
“Nuts and seeds are high in healthy fats, dietary fiber, and protein, making them a great on-the-go snack,” notes Balls. “Healthy fats are needed for optimal brain health, and to help reduce the risk of dementia.” Peanuts and flaxseeds, she adds, are high in phytoestrogens.
Try it in a recipe: Easy Banana Flapjack Bars
5 Cruciferous vegetables
“Cruciferous vegetables are high in dietary fiber, vitamin C, and other vitamins,” explains Balls. “Dietary fiber is crucial during menopause because low estrogen levels can slow bowel movements and contribute to constipation. Cruciferous vegetables are also high in phytoestrogens.”
Try it in a recipe: Easy, Dairy-Free Cheesy Garlic Potatoes and Broccoli
Kenden Alfond
6 Dried fruits
“Plums and prunes are packed with vitamins and minerals such as magnesium, calcium, potassium, and iron that have been shown to improve bone health in women,” says Balls. “Dried fruit is also a good source of antioxidants and dietary fiber.” Plus, they’re also a good source of phytoestrogens.”
Try it in a recipe: Pear and Plum Mini Farka Cakes
For more plant-based stories like this, read:
JUMP TO ... Latest News | Recipes | Guides | Health | Subscribe
Charlotte is a VegNews editor and writer based in sunny Southsea on England's southern coast.
