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Menopause Diet: 4 Foods That Help Manage Symptoms


Menopause comes with plenty of unpleasant symptoms, from hot flashes and brain fog to insomnia and mood swings. But there are so many things you can do to help your body through this change, even years in advance. One of the best ways to take charge of your hormonal health is by incorporating a menopause diet!

The following are four key types of foods that can help bring your body back into balance during menopause, and specific foods that fall under each category.

1. Fiber-Rich Foods

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Eating a high-fiber diet can help you with menopause-related digestion issues such as bloating or irregularity.

Getting enough fiber with every meal also helps you feel fuller longer, which can prevent unwanted menopausal weight gain.

That said, it’s extremely common for women to gain weight in their menopausal years! Still, by incorporating more fiber into your diet (combined with cardio and plenty of strength training to keep muscle on your body and your metabolism working!), you can help manage your weight.

Foods high in fiber include:







Brussels Sprouts


Steel-cut oats

Recipes to Try:

​​Overnight Pumpkin Spice Oatmeal

Shredded Brussels Sprouts & Kale Salad with Apples, Gorgonzola & Candied Pecans

Southwestern Sweet Pepper Nachos

2. Foods Rich in Healthy Fats

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Omega-3 fatty acids are an essential part of any diet, particularly during menopause! They can help stabilize mood swings and improve anxiety and depression. One of the best sources of omega-3s is oily fish, so you’ll notice they dominate the list below.

Foods rich in omega-3 fatty acids include:







Grass-fed beef


Flax seeds

Recipes to Try:

Teriyaki Salmon Salad (Easy 15-Minute Recipe!)

Baked Avocado Eggs

Avocado Tuna Salad

3. Calcium-Rich Foods

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One thing nearly every doctor can agree on is the importance of calcium as you age. Getting enough calcium during menopause helps you maintain strong bones and avoid osteoporosis.

To stay healthy and prevent injury, you need to make sure you’re getting enough calcium in your diet each day.

Foods rich in calcium include:

Greek yogurt



Leafy greens





Bok Choy



Recipes to Try

Creamy Strawberry Coconut Fruit Dip

Healthy Chicken Stir-Fry

Greek Yogurt Cheesecake

4. Foods Packed with Vitamin D

Vitamin D is so important in combination with calcium-rich foods since vitamin D helps your body absorb calcium!

Getting enough vitamin D helps protect your bones and can also help with mood swings during menopause. You can also consider taking a vitamin D supplement, especially in the winter or if you live in a cold, non-sunny climate (since sunlight is a great source of vitamin D).

Most doctors recommend 1,000 to 2,000 units of vitamin D a day if you’re taking it in supplement form.

Foods rich in Vitamin D include:





Fortified Milk

Recipes to Try:

Healthy Lentil And Mushroom Veggie Burgers

Avocado Deviled Eggs

Dill Salmon Scramble

14 Health Benefits of Cucumbers (And a Few Refreshing Recipes)

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From healthy skin to improved memory, check out the top 14 health benefits of cucumbers! And if you’re lucky enough to have a load from your garden or farmers market on hand, you’ll definitely want to check out some of our favorite cucumber recipes, too.

14 Health Benefits of Cucumbers (And a Few Refreshing Recipes)

9 Tips For Joint Health | Keep Your Joints Healthy As You Age

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Keeping your joints healthy is key to staying mobile and experiencing less pain as you age.  Although you may not be able to prevent all joint injuries or arthritis, there are many things you can start doing today to improve your joint health!

9 Tips For Joint Health | Keep Your Joints Healthy As You Age

Balance These 4 Hormones for Weight Loss

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Your hormones impact so many things—from your mood and energy levels to your weight.

When you are deficient or dominant in any one hormone, it’s easier to gain weight. This is particularly true for women who are experiencing hormonal imbalances caused by the natural aging process.

If you’re someone struggling with weight loss, you might benefit from understanding your hormone levels and trying these natural ways to balance your hormones.

Balance These 4 Hormones for Weight Loss

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