Menopause and Nutrition

There are no magic foods or “superfoods” that can make menopausal symptoms disappear overnight. However, there are some foods that can help improve your overall health and well-being if included in your diet.

Consume at least three servings of iron-rich foods per day. Iron is found in lean red meat, poultry, fish, eggs, leafy green vegetables, nuts and fortified grain products.

If you are experiencing hot flashes during menopause, you should avoid certain “trigger” foods and drinks, such as spicy foods, caffeine, and alcohol.

2386635 e2a8086827d5244bbec1224a20323844

Foods Rich in Phytoestrogens

A diet rich in phytoestrogens can help reduce menopausal symptoms and a woman’s chances of developing osteoporosis. Phytoestrogens are compounds found in plants that act like estrogen in the human body. Foods rich in phytoestrogens include soy, licorice, flaxseed, and a variety of fruits, vegetables, and legumes.

olive oil

Olive oil is one of the best oils to consume for heart health reasons, with little or no saturated or trans fats. It is the most researched oil and forms an important part of the Mediterranean diet. Olive oil can be used to make homemade vinaigrette and drizzled over food, and is also good for low-heat frying, sautéing and broiling. Always buy extra virgin olive oil. Other healthy cooking oils include coconut oil and avocado oil. These oils have a high smoke point, so they are good for higher heat cooking.

oily fish

Oily fish is an excellent source of omega-3s, as well as vitamin D, protein, B vitamins, and selenium. Consuming them regularly can reduce a person’s risk of cardiovascular disease, age-related vision loss, and dementia. It is recommended that you eat several servings of oily fish such as mackerel, sardines and salmon each week.

Dark Leafy Greens

Dark leafy greens are rich in fiber, folate (vitamin B9), carotenoids, vitamins C and K, iron and calcium. All of these nutrients provide numerous health benefits, including improved digestive health and a reduced risk of developing osteoporosis and dementia. Dark leafy greens include arugula, spinach, kale, collard greens, beets, broccoli, watercress, and others.


Beans are some of the best foods for perimenopause as they are loaded with antioxidants, isoflavones and calcium. It also supports a healthy weight, reduces heart risks, reduces fatigue, strengthens bones and strengthens memory. Also, beans are rich in fiber, which helps improve digestive health, but high consumption of beans can cause bloating. Soaking and cooking in a pressure cooker can help reduce negative digestive symptoms.

​ ​

Related Posts

Leave a Reply

Your email address will not be published. Required fields are marked *