Menopause and nutrition: the foods that support your body
Many women experience symptoms such as weight gain, digestive issues, mood swings, hot flushes and sleep disturbances during the menopause. Some of these complaints can be eased by a change of diet and an appropriate meal plan.
Hormonal changes during the menopause
The female hormone balance changes significantly during the menopause. Oestrogen levels drop, ovulation becomes less frequent, periods become irregular and eventually stop altogether. These hormonal shifts can trigger symptoms such as sleep problems, sudden sweating and hot flushes.
Frequently asked questions
Plant-based foods rich in phytoestrogens – such as soya, flaxseed, pumpkin seeds and strawberries – may help relieve hot flushes. They have a similar effect to oestrogen and can gently support the hormone balance.
Hormonal changes lead to a drop in energy expenditure, while fat tends to build up around the abdomen. A Mediterranean-style diet, rich in vegetables, healthy fats and plant-based proteins, can help keep weight levels stable.
Try to reduce your intake of white flour, sugar, red meat and heavily processed products. These can promote inflammation, put pressure on your metabolism and worsen symptoms such as joint pain or mood swings.
Calcium and vitamin D protect bones, omega-3 fatty acids have anti-inflammatory effects, protein helps maintain muscle mass and fibre aids digestion. Secondary plant compounds like phytosterols also play an important role.
Some women turn to superfoods like turmeric, maca or wild yam. While early studies suggest some benefits, long-term data is lacking. A better approach is to follow a nutrient-rich, balanced diet based on natural foods.
Food list for a balanced diet during menopause
The right diet can help ease these common menopausal symptoms. Nutrient-dense foods are key – they help regulate hormone levels, stimulate metabolism and reduce inflammation. This eating plan offers a selection of suitable foods for every meal of the day.
Food list: nutrition during menopause
|
Meal |
Recommended foods |
Key nutrients |
|---|---|---|
|
Morning |
- Wholegrain bread or porridge oats with nuts and seeds - Natural yoghurt or plant-based alternatives such as soya yoghurt - Fresh fruit such as berries or kiwi |
- Fibre and phytosterols: support digestion and hormone balance - Protein: helps maintain muscle - Calcium & vitamin D: important for bone health |
|
Lunchtime |
- A generous portion of vegetables (at least two types, such as broccoli, peppers), e.g. cauliflower bowl - High quality protein source: fish, pulses or lean meat - Wholegrain side such as quinoa, brown rice - Salad or raw vegetables - Healthy fats: rapeseed, olive or walnut oil |
- Secondary plant compounds and phytosterols: anti-inflammatory and hormone-regulating - Omega-3 fatty acids: protect heart and blood vessels - Protein: maintains muscle mass and satiety |
|
Evening |
- Light protein source: cottage cheese, tofu, egg or lentils, e.g. in a lentil salad - Steamed vegetables or salad with nuts / seeds - Healthy oils such as flaxseed or wheatgerm oil - Small portion of wholegrain bread or grains |
- Plant proteins and healthy fats: support hormone balance and cell health - Calcium: for strong bones - Fibre: keeps digestion active |
|
Snack option 1 |
- A handful of unsweetened nuts or almonds - A small apple or pear with some cottage cheese - Cucumber or carrot sticks with hummus - Energy balls made from nuts and dried fruit |
- Healthy fats: for heart and blood vessels - Fibre: promotes digestion and prolongs satiety |
|
Snack option 2 |
- A handful of berries with yoghurt - Flaxseed crackers with avocado - Green smoothies - A boiled egg with a few wholegrain crackers |
- Proteins and healthy fats: keep blood sugar stable - Omega-3 fatty acids and phytosterols: anti-inflammatory effects |
Top tips for healthy eating during the menopause
-
Cut down on empty carbohydrates from white flour and sugar
-
Wholegrain products and Mediterranean-style dishes supply essential nutrients
-
Omega-3 fatty acids from fish and healthy oils protect heart and blood vessels
-
Protein (both animal and plant-based) preserves muscle mass
-
Calcium and vitamin D support bone health
-
The plant-based active ingredient ‘phytosterol’ from nuts, seeds and pulses supports hormone balance
-
Low-calorie snacks such as vegetable sticks, yoghurt or nuts help stabilise blood sugar
Why losing weight becomes harder during the menopause
The body’s metabolism changes during the menopause. Muscle mass (which is free of fat) declines while fat is increasingly stored around the abdomen. This so-called visceral fat affects hormone regulation and can raise the risk of cardiovascular disease. Weight loss becomes more difficult, while the need for certain nutrients of particular importance during this phase increases significantly.
A 50-year-old woman needs around 25% fewer calories per day than a 25-year-old.
Mediterranean diet for stable weight during the menopause
A Mediterranean-style diet is ideal for maintaining stable weight in the menopause. It is rich in plant proteins and fibre and helps prevent spikes in blood sugar levels. It also contains healthy fats from olive oil and nuts which have a positive effect on metabolism.
Foods that support hormone balance
During the menopause, it is important to choose foods that support hormonal changes and meet your body’s new nutritional needs. The following foods are ideal for a balanced and varied diet, and can help ease symptoms:
- Wholegrain products: e.g. oats, quinoa, wholegrain bread, brown rice and wholemeal pasta
- Plenty of vegetables: e.g. tomatoes, spinach, courgettes, peas, carrots, peppers, rocket, broccoli, fennel
- Fruit: e.g. apples, clementines, strawberries, blackberries, raspberries, plums
- Pulses: e.g. lentils, chickpeas, beans
- Nuts and seeds: e.g. almonds, hazelnuts, walnuts, seeds (sunflower, pumpkin, etc.), sesame, chia seeds
- Fish in moderation (e.g. salmon, sardines)
Nutrition for joint pain during the menopause
Joint pain is common during the menopause, particularly in the legs, shoulders, hands and fingers. An anti-inflammatory diet can help – by avoiding foods that promote inflammation and focusing on those with calming, anti-inflammatory properties.
Anti-inflammatory foods to prioritise
- Oily fish
- Rapeseed, flaxseed and walnut oil – all high in anti-inflammatory omega-3 fatty acids
- Fresh, unprocessed fruit and vegetables rich in antioxidants: cherries, citrus fruits, green grapes, berries, apples (especially red ones with skin), tomatoes, spinach, peppers, carrots, sweet potatoes, aubergines, beetroot, broccoli
- Foods rich in secondary plant compounds
Pro-inflammatory foods to avoid
- Red meat and sausages: high in arachidonic acid, which can aggravate joint inflammation.
- Other animal products such as eggs, butter, cream and cheese, as these also contain higher levels of arachidonic acid.
Superfoods to relieve menopausal symptoms?
Many women prefer to manage menopausal symptoms with alternative forms of nutrition or plant-based remedies in order to avoid hormone treatments, especially when the symptoms are only mild. Supplements such as wild yam, maca root or turmeric are often marketed as superfoods. While some smaller studies show beneficial effects – the use of turmeric for joint pain, for example – there's a lack of long-term studies with enough participants. As a result, no firm conclusions can be made about the effectiveness of these foods or possible side effects.
Calcium-rich diet to prevent bone loss
Oestrogen slows down bone loss. As oestrogen levels drop during the menopause, bone metabolism also slows – increasing the risk of osteoporosis. It is now more important than ever to get enough calcium, as this maintains bone density. But calcium alone is not enough – vitamin D is needed for it to be absorbed into the bones. A combination of calcium-rich foods, sunlight and regular exercise is essential to slow bone loss and prevent vitamin D deficiency.
Keep digestion running smoothly during the menopause
The menopause can slow down digestion as less oestrogen in the body makes the gut sluggish. Fibre is of great help here – it promotes healthy digestion and helps prevent constipation. Just 30 grams a day can make a big difference: Wholegrain products, nuts, seeds and generous servings of vegetables are ideal to keep your gut in shape.
Plant-based help for hot flushes and mood swings
Natural plant substances such as isoflavones and lignans can gently support the body during the menopause. These secondary plant substances (phytoestrogens) resemble the body’s own oestrogen and may help ease hormone-related symptoms like hot flushes or mood swings. Isoflavones are found in soya and soya products, while lignans are found in flaxseed, pumpkin, strawberries and avocado. A varied diet with these foods can help to balance hormone levels naturally.
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