Best Foods to Eat During Menopause

Best Foods to Eat During Menopause
Published : Feb 05, 2024
Last Updated : Feb 07, 2024

In a woman’s life, menopause is a natural transition in which menstrual cycles come to an end.

When a woman enters the phase of menopause, she often experiences hot flashes, irritability, hormonal changes as well as weight gain.

It is important to know that menopause occurs 12 months after the final period of a woman.

Remember some risk factors and symptoms associated with aging and menopause cannot be changed.

But good nutrition can help you in averting or easing conditions that often develop during and after menopause.

During menopause, estrogen levels start to decrease and cause high cholesterol levels, unwanted weight gain, and severe chronic diseases.

What is menopause?

Menopause is a natural and biological process that takes place in a woman’s body.

It is the time when your periods stop and you are no longer on the list of fertile women.

Menopause usually takes place in women between the age group of 40-and 50 years.

The average age is 46 years when a woman reaches the stage of menopause.

If you are a woman then you will be diagnosed with menopause after one year without menses.

When it comes to treating the symptoms of menopause, hormone therapy and lifestyle changes are the only options.

In this blog, you will know about the best foods that can help you to deal with menopause easily.

Foods to eat during menopause

If you are going through the stage of menopause then make sure to include these foods in your diet:


Salmon is an excellent source of vitamin D and omega-3 fats, the two nutrients that are extremely important during menopause.

Omega 3 fatty acids also help in decreasing night sweats as well as breast cancer.

Women should definitely include salmon in their diet as it helps in easing out menopause.

Vitamin D is vital for healthy bones, cancer prevention, and other serious chronic conditions that are impacted by menopause.

Remember vitamin D is also linked with decreased risk of early menopause.


You must know that nuts contain a high amount of magnesium.

Magnesium is a mineral that plays a vital role in controlling mood swings, anxiety, depression, and insomnia.

Not only this, but magnesium is also important for your healthy bones.

Keep one thing in your mind, nuts are also a rich source of omega-3 fats, zinc, protein, and calcium, easing the symptoms of menopause. 

As a snack, you can eat a handful of nuts on a regular basis to ease your menopause symptoms.


Cruciferous veggies like broccoli are extremely beneficial for menopausal women and should be added to the diet.

Broccoli also has a positive impact on estrogen levels, increasing the estrogen responsible for decreasing breast cancer risk.

This vegetable is also a good source of calcium and fiber, ensuring strong bones and preventing weight gain & bloating.


Berry is a sweet and nourishing fruit that is high in fiber, antioxidants, and disease-fighting nutrients.

It is also well-known for improving brain health and managing stress which is quite common in menopausal women.

You can easily add berries to the yogurt, smoothies, and cereals and enjoy its benefits.


Eggs are rich in vitamin D and packed with iron, two essential nutrients that most women lack.

During menopause, women should consume eggs because they provide an outstanding source of protein.

This further helps in reducing cholesterol levels, obesity as well as heart disease risk.

Whole grains

Whole grains like barley, jowar, ragi, and bajra are excellent sources of plant protein, vitamin B, and heart-healthy soluble fiber.

During menopause, women should definitely include whole grains in their diet because they provide energy and ensure metabolism regulation.

Consumption of whole grains also decreases the risk of cancer, diabetes as well as heart disease.


When it comes to the best menopause diet food, dairy products like yogurt are amazing.

It is rich in vitamin D, calcium as well as protein, helping you to improve sleep quality and boost immunity.

Yogurt also helps in reducing early menopause risk by almost 17% in pre-and post-menopausal women.

Including yogurt in your diet also reduce the symptoms of menopause to a great extent.


You must know that protein is important to keep your body strong and menopause leads to a reduction in bone strength.

Fighting back with a lean protein such as chicken is one of the healthy ways to boost your protein consumption.

Green tea

A number of people often consider green tea for weight loss but remember it is much more than that.

The nutrients present in green tea help to ease menopause symptoms and also promote heart health as well as longevity.

So, take care of yourself and ease your symptoms of menopause by Women Health Medicines and adding these foods to your diet.