The Bottom Line A whole-foods diet high in fruits, vegetables, whole grains, high-quality protein and dairy products may reduce menopause symptoms. Phytoestrogens and healthy fats, such as omega-3 fatty acids from fish, may also help.
This article discusses how what you eat may affect your symptoms.
While menopause is linked to many uncomfortable symptoms and increases your risk of certain diseases, your diet may help reduce symptoms and ease the transition.
It’s confirmed 12 months after your last period. However, the transition and symptoms associated with menopause can last for several years ( 1 ).
Menopause is a natural transition in a woman’s life as her menstrual cycles come to an end.
Menopause is a natural transition in a woman’s life as her menstrual cycles come to an end. Changes in hormones can cause symptoms like hot flashes and poor sleep and may negatively affect metabolism and bone density.
Fortunately, making changes in your diet may help relieve menopause symptoms .
Many women experience symptoms like hot flashes and difficulty sleeping during this transition period ( 3 , 4 ).
Declining estrogen levels negatively impact your metabolism, potentially leading to weight gain . These changes may also affect your cholesterol levels and how your body digests carbs ( 2 ).
During the transition to menopause and beyond, the hormone estrogen begins to decline, disrupting your normal cyclical patterns of estrogen and progesterone ( 1 ).
There is evidence that certain foods may help relieve some symptoms of menopause, such as hot flashes, poor sleep and low bone density.
Dairy Products
The decline in estrogen levels during menopause can increase women’s risk of fractures.
Dairy products, such as milk, yogurt and cheese, contain calcium, phosphorus, potassium, magnesium and vitamins D and K — all of which are essential for bone health (6, 7 ).
In a study in nearly 750 postmenopausal women, those who ate more dairy and animal protein had significantly higher bone density than those who ate less ( 8 ).
Dairy may also help improve sleep. A review study found that foods high in the amino acid glycine — found in milk and cheese, for example — promoted deeper sleep in menopausal women ( 9 ).
Furthermore, some evidence links dairy consumption to a decreased risk of premature menopause, which occurs before the age of 45.
In one study, women with the highest intake of vitamin D and calcium — which cheese and fortified milk are rich in — had a 17% reduced risk of early menopause ( 10 ).
Healthy Fats
Healthy fats, such as omega-3 fatty acids, may benefit women going through menopause.
A review study in 483 menopausal women concluded that omega-3 supplements decreased the frequency of hot flashes and the severity of night sweats ( 11 ).
However, in another review of 8 studies on omega-3 and menopausal symptoms, only a few studies supported the beneficial effect of the fatty acid on hot flashes. Therefore, results were inconclusive ( 12 ).
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Still, it may be worth testing if increasing your omega-3 intake improves your menopause-related symptoms.
Foods highest in omega-3 fatty acids include fatty fish, such as mackerel, salmon and anchovies, and seeds like flax seeds, chia seeds and hemp seeds ( 13 , 14 ).
Whole Grains
Whole grains are high in nutrients, including fiber and B vitamins, such as thiamine, niacin, riboflavin and pantothenic acid ( 15 ).
A diet high in whole grains has been linked to a reduced risk of heart disease, cancer and premature death ( 16 ).
In a review, researchers found that people who ate three or more servings of whole grains per day had a 20–30% lower risk of developing heart disease and diabetes, compared to people who ate mostly refined carbs ( 17 ).
A study in over 11,000 postmenopausal women noted that eating 4.7 grams of whole-grain fiber per 2,000 calories per day reduced the risk of early death by 17%, compared to eating only 1.3 grams of whole-grain fiber per 2,000 calories ( 18 ).
Whole-grain foods include brown rice, whole-wheat bread, barley, quinoa, Khorasan wheat (kamut®) and rye. Look for “whole grain” listed as the first ingredient on the label when evaluating which packaged foods contain primarily whole grains.
Fruits and Vegetables
Fruits and vegetables are packed with vitamins and minerals, fiber and antioxidants. For this reason, American dietary guidelines recommend filling half your plate with fruits and vegetables ( 19 ).
In a one-year intervention study in over 17,000 menopausal women, those eating more vegetables, fruit, fiber and soy experienced a 19% reduction in hot flashes compared to the control group. The reduction was attributed to the healthier diet and weight loss ( 20 ).
Cruciferous vegetables may be especially helpful for postmenopausal women. In one study, eating broccoli decreased levels of a type of estrogen linked to breast cancer, while increasing levels of an estrogen type that protects against breast cancer ( 21 ).
Dark berries may also benefit women going through menopause. In an eight-week study in 60 menopausal women, 25 grams a day of freeze-dried strawberry powder lowered blood pressure compared to a control group. However, more research is needed ( 22 ).
In another eight-week study in 91 middle-aged women, those who took 200 mg of grape seed extract supplements daily experienced fewer hot flashes, better sleep and lower rates of depression, compared to a control group ( 23 ).
Phytoestrogens are compounds in foods that act as weak estrogens in your body.
While there has been some controversy on including these in the diet, the most recent research suggests they may benefit health — especially for women going through menopause ( 24 ).
Foods that naturally contain phytoestrogens include soybeans, chickpeas, peanuts, flax seeds, barley, grapes, berries, plums, green and black tea and many more ( 24 ).
In a review of 21 studies on soy, postmenopausal women who took soy isoflavone supplements for at least four weeks had 14% higher estradiol (estrogen) levels compared to those who took a placebo. However, results were not significant ( 25 ).
In another review of 15 studies ranging from 3 to 12 months, phytoestrogens including soy, isoflavone supplements and red clover were found to lower incidences of hot flashes compared to control groups, with no serious side effects ( 26 ).
Quality Protein
The decline in estrogen from menopause is linked to decreased muscle mass and bone strength ( 27 ).
For this reason, women going through menopause should eat more protein. Guidelines recommend that women over 50 eat 0.45–0.55 grams of protein per pound (1–1.2 grams per kg) of body weight daily — or 20–25 grams of high-quality protein per meal ( 28 ).
In the US, the Recommended Dietary Allowance (RDA) for protein is 0.36 grams per pound (0.8 grams per kg) of body weight for all adults over age 18, which represents the minimum needed for health.
The recommended macronutrient distribution range for protein is 10–35% of total daily calories ( 29 ).
In a recent one-year study in 131 postmenopausal women, those taking 5 grams of collagen peptides daily had significantly better bone mineral density compared to those taking a placebo powder ( 30 ).
Collagen is the most abundant protein in your body.
In a large study in adults over 50, eating dairy protein was linked to an 8% lower risk of hip fracture, while eating plant protein was linked to a 12% reduction ( 31 ).
Foods high in protein include eggs, meat, fish, legumes and dairy products. Additionally, you can add protein powders to smoothies or baked goods.
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