What is the #1 best food for menopause symptoms?

Try eating more plants rich in phytoestrogens — like soybeans, flaxseeds, whole grains, and legumes — or following the Mediterranean diet, which is also rich in plants and healthy oils. Limiting foods high in processed sugar and fat can help, too.

Which of the following food is not recommended during menopause?

Processed foods : Avoid all processed foods such as chips and cookies. They may be tasty, but sodium and added sugar retain water and make you feel bloated. Try to find healthy alternative options to control yourself from these cravings. Spicy foods: Try to avoid all spicy foods.

What foods help you lose weight during menopause?

Consuming high fiber foods like flaxseeds, Brussels sprouts, avocados, and broccoli can help increase insulin sensitivity, reduce appetite, and promote weight loss (51, 52 ).

What is a healthy breakfast for menopause?

Try eating a breakfast that has oats & nuts and/or seeds in, with some added natural unsweetened full fat yoghurt - add any fruit you like. Done! You have just aded some fabulous fibre into your daily eating. Try adding a little, perhaps a tablespoon or two, of legumes/pulses/beans into a meal.

Are bananas good for menopause?

Cooling foods: If you're suffering from hot flashes, so-called “cooling foods,” including apples, bananas, spinach, broccoli, eggs and green tea may help you cool down , according to Chinese medicine. A bonus: all of these foods are rich in nutrients and disease-fighting chemicals.

Is cheese bad for menopause?

Add dairy to your diet during menopause Milk, yogurt and cheese offer the important vitamins and minerals women need to fight bone loss . These essential nutrients include calcium, phosphorus, potassium, magnesium and vitamins D and K.

What aggravates menopause?

Avoid Foods During Menopause? If you're having hot flashes during menopause, you may find it helps to avoid certain "trigger" foods and drinks, like spicy foods, caffeine, and alcohol.

Is bread bad for menopause?

Try to avoid white refined carbohydrates such as in white bread, white rice and pizza, as these cause a rapid release of blood glucose (sugar) which can make mood swings worse .

Should I eat eggs during menopause?

Eggs. Your menopause nutrition does not have to look out of the ordinary. Eggs are vitamin D-rich and full of iron, both nutrients that women often lack. Eggs are also an excellent protein source for menopausal women as they have been shown to reduce cholesterol levels, heart disease risk, and obesity .

What is the best protein for menopause?

Best Protein for Menopause Women who eat a flexitarian diet, however, can enjoy protein benefits from lean sources such as chicken breast, turkey bacon, egg whites and fish . Vegans and vegetarians can get their protein from numerous plant sources – including a wide range of beans, nuts, and peas.

Is popcorn good for menopause?

Fiber is essential for a healthy digestive tract and eating a fiber-rich diet will help you control your cholesterol levels . Foods high in fiber include legumes (navy beans, pinto beans, soy beans, lentils, etc.), fruits, vegetables, whole grains, oatmeal, brown rice, popcorn, and nuts.

Menopause Diet Tips: 7 Foods to Eat List & Foods to Avoid (2024)

Diet Tips
- How does food affect menopausal symptoms?
7 Foods to Eat
- 7 foods recommended during menopause
Foods to Avoid
- Which foods must be avoided during menopause?
Supplements
- Supplements to take during menopause
Menopause Symptoms
- What changes occur during menopause?
Comments
More

How does food affect menopausal symptoms?

During menopause, it is essential to eat calcium and protein-rich foods to combat your symptoms.

Menopause is a natural process in women when menstruation ceases for 12 months. It causes a gradual decline in the female reproductive hormones, which may be linked to multiple unpleasant symptoms and an increase in the risk of certain diseases.

Symptoms of menopause include:

7 foods recommended during menopause

Doctors advise consuming the following foods during menopause:

Calcium-rich foods: Bone loss is mainly seen during menopause. It may lead to osteoporosis due to the decreased estrogen level during menopause. Therefore, it is essential to eat calcium-rich foods such as two to three glasses of milk daily and other dairy products rich in calcium. Fish such as sardine and salmon are rich in calcium. It is essential to consume 1,200 to 1,500 mg of calcium daily.
- Dairy products that are rich in calcium include:
  - Cow’s milk
  - Soy milk
  - Yogurt
  - Low-fat cheese
Vegetables: Green leafy vegetables help manage weight. Calcium-rich nutrients in green leafy vegetables help maintain bone density. Therefore, add at least two cups of vegetables to your diet. Veggies such as spinach, collard greens, and turnips are rich in calcium.
- Other vegetables that are rich in calcium include:
  - Kale
  - Broccoli
  - Asparagus
  - Cauliflower
  - Brussel sprouts
  - Sage
Lean protein: To get some relief from menopausal symptoms, taking an adequate amount of proteins in your diet is essential. Protein is abundant in lean meats. In addition, the protein content helps maintain weight and build mass.
- The following foods are rich in lean proteins:
  - Tuna
  - Tofu
  - Grilled chicken
  - Lean beef
  - Beans
  - Lentils
  - Turkey
- Sometimes, you can add red meat to your diet but be careful with the cholesterol portion in red meat.
Soy products: Soy products are good sources of phytoestrogen that are similar to estrogen, which helps reduce menopausal symptoms. However, not all soy-based products have the enzyme that converts phytoestrogens to estrogens. Therefore, soy products may trigger hot flashes and night sweats in some women.
- Some of the soy-based products include:
  - Tofu
  - Soybeans
  - Soy flour
  - Soy milk
Iron-containing foods: Daily recommended dietary allowance of iron in menopausal women is 8 mg per day. Therefore, at least three servings of iron-rich foods are mandatory per day.
- Rich sources of iron include:
  - Red meat
  - Chicken
  - Fish
  - Green leafy vegetables
  - Nuts
  - Whole grains
Fiber-containing foods: Most older people require at least 21 grams of fiber in their daily diet.
- Fiber is rich in foods such as:
  - Whole grains
  - Rice
  - Bread
  - Pasta
  - Cereals
  - Fresh fruits
  - Vegetables
Water: All older adults follow the general rule of drinking a minimum of eight glasses of water daily. This rule of eight glasses of water per day meets all the nutritional requirements of older adults.

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Which foods must be avoided during menopause?

Some foods may worsen menopausal symptoms, so they must be avoided, such as:

Processed foods: Avoid all processed foods such as chips and cookies. They may be tasty, but sodium and added sugar retain water and make you feel bloated. Try to find healthy alternative options to control yourself from these cravings.
Spicy foods: Try to avoid all spicy foods. Research suggests that the spiciness in spicy foods may trigger hot flashes, excessive sweating, and flushing in menopausal women.
Junk foods: Junk foods have to be avoided. They may increase the risk of heart disease, as menopausal women are already at a high risk of heart disease. These unhealthy foods may trigger the condition. In addition, these unhealthy foods are a high source of fats, resulting in weight gain and a risk of menopausal symptoms.
Alcohol and caffeine: The recommended amount of alcohol in older women is one glass a day or less. However, few studies have reported that women drinking more than five glasses of alcohol daily have an increased risk of breast cancer. Moreover, an excess intake of alcohol in women may trigger menopausal symptoms. Caffeine may increase the risk of hot flashes. The risk of hot flashes is more in women who take caffeinated drinks than in those who do not. If you are craving hot caffeinated drinks, try alternatives such as green tea, peppermint tea, and caffeine-free beverages.

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Supplements to take during menopause

Some women who are sensitive to lactose may not be able to add the recommended amount of dietary products to their diet. In such cases, supplements such as calcium pills are recommended. Some women report an improvement in hot flashes with the intake of sage leave supplements.

Moreover, it is essential to add vitamin D pills because vitamin D helps increase calcium absorption and maintain healthy bones.

However, it is always essential to take advice from your physician before taking any supplements.

What changes occur during menopause?

Menopause is the biological process that usually occurs in women from 45 to 50 years of age. However, this may sometimes occur later or earlier. Menopause is confirmed only after a complete cessation of periods for 12 months.

During menopause, the ovaries stop producing eggs, resulting in the decreased production of estrogen and progesterone, which may alter the metabolism and cause menopausal symptoms such as:

Hot flashes: Hot flashes are the most common and early symptom of menopause. About 75 percent of women have a sudden increase in body temperature. These hot flashes start one year before menopause and last for two years after menopause. The severity of hot flashes may vary for each woman. In addition to increased body temperatures, there may be an increased heart rate that results in palpitations. Hot flashes in women during the night are called night sweats—they experience severe sweating that may cause sleep disturbances.
vagin*l atrophy: vagin*l atrophy occurs commonly in women during menopause. During menopause, vagin*l dryness and thinning of the vagin*l lining will lead to vaginitis and urinary tract infections. In addition, vagin*l dryness may cause painful sex and vagin*l bruising.
Relaxed pelvic muscles: The relaxed pelvic muscles during menopause may lead to urinary incontinence in women. This may also increase the risk of uterus or bladder prolapse.

Medically Reviewed on 9/14/2022

References

Image Source: Getty images

https://medlineplus.gov/ency/article/000894.htm#:~:text=During%20menopause%2C%20a%20woman's%20ovaries,less%20often%20and%20eventually%20stop. Menopause.

https://www.hopkinsmedicine.org/health/conditions-and-diseases/introduction-to-menopause symptoms of menopause.

https://health.clevelandclinic.org/menopause-diet/