Medindia
To Take Care of Your Diabetes Click Here
Medindia » Diet and Nutrition

Diet for Menopause - Foods to Eat and Avoid

Medically Reviewed by Dr. Krishanga, BDS on Dec 22, 2023


Role of Diet in Menopause

Along with the several lifestyle factors that sculpt women's health, nutrition is a crucial focus. Different dietary patterns, food groups, and nutrients have been studied to understand their benefits during the menopausal phase. Adopting a healthy dietary pattern aids in managing menopause symptoms and preventing complications that may occur due to hormonal changes(1).


Menopause is the natural end of the menstrual cycle, resulting from the depletion of ovarian follicles. It marks the permanent end of fertility, accompanied by hormonal changes that increase the risk of obesity, osteoporosis, cardiovascular disease, and metabolic syndrome(2).

The menopause diet, which comprises whole grains, vegetables, fruits, fish, and plant-based protein sources like legumes and nuts, provides benefits to women's health and helps manage menopause symptoms(2).

To ease the symptoms, supplements during menopause such as calcium, vitamin D, and iron are suggested as well.

Foods to Eat During Menopause

The decline in estrogen levels during menopause negatively affects the body's metabolism, resulting in weight gain. It may also lead to reduced bone density, changes in cholesterol levels, and poor sleep. Maintaining optimal nutrition for menopausal women is crucial to maintaining body weight and managing symptoms.

Some of the important nutrients and foods that must be eaten during menopause include:


Foods to Avoid During Menopause


Dietary Patterns Beneficial for Menopause

Evidence suggests that a Mediterranean dietary pattern that includes whole grains, legumes, fruits, vegetables, low-fat dairy products, fish, olive oil, nuts, and seeds have beneficial impacts during menopause. The European Menopause and Andropause Society (EMAS) concluded that adhering to a Mediterranean diet supports improvements in vasomotor symptoms experienced by menopausal women(4). Following the Mediterranean diet enriches the body with bioactive compounds such as polyphenols and omega-3 fatty acids that exhibit antioxidant and anti-inflammatory properties. Research has stated that combining a hypocaloric Mediterranean diet and physical activity facilitates weight loss during menopause. Therefore, the Mediterranean diet for menopause may be instrumental in managing menopause symptoms and weight loss(5).

Menopause Diet Recipes

The space below highlights healthy recipes to bring the above-mentioned menopause-beneficial foods onto your plates.

1. Berry Bowl

Berry bowl is filled with anthocyanins, prebiotics, probiotics, zinc, magnesium, calcium, and many other vital nutrients. This recipe poses as a nutritionally full breakfast option when adhering to a menopause diet plan.

Ingredients:

Preparation Method:

Mix all the ingredients in a bowl and let it soak overnight. Serve the next day. The mixture may thicken upon soaking; hence, more yogurt or milk can be added to adjust consistency(6).

2. Vegan Tacos

This nourishing meal is high in fiber, protein, and micronutrients.

Ingredients:

Preparation Method:

3. Soybean Ragu

Soybean ragu is the perfect comfort food for women in menopause as it provides protein, isoflavones, omega-3 fatty acids, fiber, and many more micronutrients.

Ingredients:

Preparation Method:

References:

  1. The role of diet in managing menopausal symptoms - (https://onlinelibrary.wiley.com/doi/epdf/10.1111/nbu.12607)
  2. Nutrition in Menopausal Women: A Narrative Review - (https://www.mdpi.com/2072-6643/13/7/2149)
  3. Menopause Diet - (https://easethepause.com/menopause-diet.php)
  4. The role of diet in managing menopausal symptoms: A narrative review - (https://pubmed.ncbi.nlm.nih.gov/36792552/)
  5. Mediterranean diet as tool to manage obesity in menopause: A narrative review - (https://pubmed.ncbi.nlm.nih.gov/32979767/)
  6. Breakfast Berry Bowl - (https://emmasnutrition.com/breakfast-berry-bowl/)
  7. EASY VEGAN TACOS - (https://thehappypear.ie/easy-vegan-tacos/)
  8. Soybean ragu - (https://www.delicious.com.au/recipes/soybean-ragu/83fcd7aa-a039-424f-a867-954eacafbf51)
  9. Delightful & Delicious Menopause-Friendly Recipes To Calm Your Hormones & Lift Your Mood - (https://www.menopausecentre.com.au/information-centre/articles/delightful-delicious-menopause-friendly-recipes-to-calm-your-hormones-lift-your-mood/)

Cite this Article

Please use one of the following formats to cite this article in your essay, paper or report:

  • APA

    Soundharya M. G. (2023, December 22). Diet for Menopause - Foods to Eat and Avoid. Medindia. Retrieved on Jan 13, 2025 from https://www.medindia.net/health/diet-and-nutrition/diet-for-menopause.htm.

  • MLA

    Soundharya M. G. "Diet for Menopause - Foods to Eat and Avoid". Medindia. Jan 13, 2025. <https://www.medindia.net/health/diet-and-nutrition/diet-for-menopause.htm>.

  • Chicago

    Soundharya M. G. "Diet for Menopause - Foods to Eat and Avoid". Medindia. https://www.medindia.net/health/diet-and-nutrition/diet-for-menopause.htm. (accessed Jan 13, 2025).

  • Harvard

    Soundharya M. G. 2023. Diet for Menopause - Foods to Eat and Avoid. Medindia, viewed Jan 13, 2025, https://www.medindia.net/health/diet-and-nutrition/diet-for-menopause.htm.

View Non AMP Site | Back to top ↑