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Menopause Diet | Foods That 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 adhering to this menopause diet. The foods we have listed are proven to help manage your menopause symptoms.

Typically, menopause occurs in your early 50s, menopause occurs when you’ve gone a full year without a period. (The exact time frame varies greatly, with an average range of 45-55).

Once you do hit menopause, you’ll be experiencing all-time low levels of all hormones can put you at risk for health conditions like osteoporosis and heart disease.   That might sound scary, but “by making some changes to your eating habits, you might be able to ease a lot of the discomfort and keep your body healthier as you age,” says Sherry Ross, MD, an ob-gyn at St. John’s Health Center in Santa Monica, California.

Let’s explore the specific hormonal changes that occur during this time and the best foods for your menopausal diet.

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.

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

Healthy Fats

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Omega-3 fats are an essential part of any diet, but 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.

The following are omega-3-rich foods to eat more of:







Grass-fed beef


Flax seeds

Recipes to Try

Teriyaki Salmon Salad (Easy 15-Minute Recipe!)

Baked Avocado Eggs

Avocado Tuna Salad

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.

Below is a list of calcium-rich foods

Greek yogurt



Leafy greens





Bok Choy


Recipes to Try

Healthy Chicken Stir-Fry

Vitamin D

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Be sure you also get enough Vitamin D while eating calcium-rich foods because Vitamin D helps your body absorb calcium!

Getting enough vitamin D helps protect your bones and can also help with mood swings during menopause. Check out the list of foods rich in Vitamin D below or consider taking a Vitamin D supplement, especially in the winter or if you live in a cold, non-sunny climate.

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

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

The 10 Yoga Poses You Should Do Everyday

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Simply put, a daily yoga routine makes you feel good. No matter where you find yourself or how much time you have, you can do the 10 yoga poses below and start your day with a centered mind and a refreshed body. Because beyond the mental benefits of yoga, the way your body will feel after a good stretch is vital to a healthy lifestyle.

The 10 Yoga Poses You Should Do Everyday

Strength Training for Women Over 50: 11 Best Moves

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While aging is inevitable, aging well is not. There are many factors involved in maintaining good physical and mental health as you age, but one of the most important things to consider as you grow older is weight training. The below strength training exercises are proven to get results for women over 50.

Strength Training for Women Over 50: 11 Best Moves

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