When you’re navigating the sometimes complicated path of menopause, you can use all the help you can get. Hot flashes, night sweats, mood swings, and sexual dysfunction can really take a toll. One easy, natural way you can try to lighten some of these menopause symptoms is to add these eight types of foods to your meals.
“Although managing menopause can feel like you’re on an emotional roller coaster, the ride might feel a little smoother if you make a few simple dietary changes,” says Bonnie Taub-Dix, RDN, author of Read It Before You Eat It — Taking You From Label to Table.
Soy Milk, Soy Beans, Edamame, Miso, Tofu, Tempeh
A small study looked at postmenopausal women who had two or more hot flashes a day. Thirty-eight women were divided into two groups: One group received a soy-rich, low-fat vegan diet, which included 1/2 cup of cooked soybeans each day; the other did not.
The results showed that total hot flashes decreased by 79 percent and moderate to severe hot flashes decreased by 84 percent in the soy foods group, compared with 49 percent and 42 percent, respectively, in the control group. After the study concluded, 59 percent of soy group participants said that they no longer experienced moderate or severe hot flashes.
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Steel-Cut Oats, Barley, Whole Wheat, Brown Rice, Bulgur, Popcorn, Millet
Whole grains have a wealth of nutrients, according to the Harvard T.H. Chan School of Public Health, including B vitamins and fiber. B vitamins are important for the nervous system and mood, and fiber helps keep you regular.
Harvard research also shows that consuming whole grains instead of refined grains can lower your risk of cardiovascular disease. “Read food labels. Choose items that have 100 percent whole grains or 100 percent whole wheat as the first ingredient on the label,” says Taub-Dix.
Parsley, Sage, Rosemary, and Thyme (and Oregano, Basil, and Mint)
Hot flashes may be precipitated by eating spicy foods, among other triggers, notes the Cleveland Clinic. But this doesn’t mean you have to limit yourself to bland meals. If you want to add flavor, use mild spices and seasonings, such as basil, bay leaf, cardamom, Chinese five spice blend, cinnamon, coriander, lemon balm, mint, oregano, rosemary, sage, thyme, and parsley. “These all add lovely tastes but without triggering a hot flash,” explains Taub-Dix.
Chocolate
Okay, before you start shotgunning Lindt truffles, there are some parameters to this. A small study reports that among 19 postmenopausal women, eating a concentrated amount of milk chocolate during morning or nighttime (100 grams of chocolate daily) did not lead to weight gain, and a high intake of chocolate during the morning hours helped burn fat and reduce blood glucose levels.
“Our findings highlight that not only ‘what’ but also ‘when’ we eat can impact physiological mechanisms involved in the regulation of body weight,” said corresponding author Frank A.J.L. Scheer, PhD, a professor of medicine at Harvard Medical School, in a press release.
A study review posits that eating any type of chocolate more than once weekly can reduce the risk of cardiovascular events by 8 percent. If you have a choice, go for dark chocolate. According to the Harvard T.H. Chan School of Public Health, it contains heart-healthy flavanols that help lower blood pressure; other studies have shown a link between consuming 6 grams of dark chocolate per day and a lower risk of heart disease.
RELATED: 12 Ways to Beat Menopausal Belly Fat
Water
Getting enough H20 can help a variety of symptoms: reducing vaginal dryness, possibly improving the skin’s appearance, and decreasing bloat by moving fiber along. Signs of dehydration include thirst, muscle cramps, dry skin, fatigue, and confusion. “There is no one-size-fits-all recommendation for daily allowance. Your best guide is to check your urine. If you are properly hydrating, it will be pale yellow. If it is a deep yellow, you need to start drinking more,” says Taub-Dix.
Think chugging water is blah? You can fill your water needs from water-rich foods such as watermelon, strawberries, and soups. Stay away from alcohol, which can be dehydrating, according to the Mayo Clinic. Experiment with different tastes: Add a lemon wedge, a hint of mint, or cucumber slices. You may enjoy it at different temperatures. Finally, make it easy on yourself by always having a filled water bottle around.
Fruits and Vegetables
Many women are troubled by weight gain during menopause. Besides also having high water content, fruits and vegetables that are high in fiber can help you feel satiated while consuming fewer calories, according to the Mayo Clinic. “Let fruits and veggies take up half of the real estate on your plate at mealtimes and even at snack time,” says Taub-Dix.
Another symptom — wrinkles — may be helped by eating mangos, according to one study (which, full disclosure, was supported by the Mango Board). In this study, 32 postmenopausal women who ingested 1/3 cup of Ataulfo mangoes four times a week experienced a 23 percent decline in deep wrinkles after two months.
If eaten daily, prunes improve risk factors for cardiovascular disease, according to a study, including raising antioxidant capacity and reducing inflammation among healthy, postmenopausal women. The study was partially funded by the California Prune Board.
RELATED: How to Care for Your Skin as You Approach Menopause
Salmon, Herring, Sardines, Trout, Mackerel
Essential fatty acids found in oily fish, particularly omega-3s, have been shown to help promote heart health, notes the American Heart Association. “The incidence of heart disease increases with women, especially as they age, so these healthy fats are very important,” points out Taub-Dix. Omega-3s can also help reduce mood disorders, according to Harvard Health Publishing.
If you don’t enjoy fish, you can get omega-3s by eating chia seeds, ground linseed, hemp seeds, walnuts, or vegetable (rapeseed) oil.
Supplements are another option for relief from menopausal symptoms. Check out our list of the seven best menopause supplements recommended by experts.
Low-Fat Yogurt, Milk, and Cheese, Plus Dark, Leafy Greens and Calcium-Fortified Products Like Almond or Soy Milk, Cereals, and Orange Juice
Due to hormonal changes, women undergo significant bone loss during menopause, sometimes leading to postmenopausal osteoporosis. According to The North American Menopause Society, 1 in 2 women over age 50 will have an osteoporosis-related fracture in her lifetime.
Protect your bones by getting enough calcium from dairy and calcium-fortified products. According to the Mayo Clinic, women age 19 to 50 should aim for 1,000 milligrams (mg) a day while women 51 and older should get 1,200 mg a day.
Your body needs vitamin D to absorb calcium, per the National Institutes of Health (NIH). Some vitamin D sources include fatty fish like salmon, egg yolks, and simple sun exposure, according to the NIH.
It may be difficult to get enough vitamin D from food and sun exposure alone. If you’re experiencing menopausal symptoms, ask your doctor to test your vitamin D levels at your next exam. He or she may recommend a supplement.
- Barnard N, Kahleova H, Holtz DN, et al. The Women’s Study for the Alleviation of Vasomotor Symptoms (WAVS): A Randomized, Controlled Trial of a Plant-Based Diet and Whole Soybeans for Postmenopausal Women. Menopause. October 2021.
- Whole Grains. Harvard T.H. Chan School of Public Health.
- Hot Flashes. Cleveland Clinic. March 21, 2022.
- Hernández-González T, González-Barrio R, Escobar C, et al. Timing of Chocolate Intake Affects Hunger, Substrate Oxidation, and Microbiota: A Randomized Controlled Trial. The FASEB Journal. July 2021.
- Starting the Day Off With Chocolate Could Have Unexpected Benefits. Brigham and Women’s Hospital. June 27, 2021.
- Krittanawong C, Narasimhan B, Wang Z, et al. Association Between Chocolate Consumption and Risk of Coronary Artery Disease: A Systematic Review and Meta-Analysis. European Journal of Preventive Cardiology. July 22, 2020.
- Dark Chocolate. Harvard T.H. Chan School of Public Health. March 2023.
- Hangovers: Symptoms and Causes. Mayo Clinic. December 16, 2017.
- Weight Loss: Feel Full on Fewer Calories. Mayo Clinic. June 9, 2023.
- Fam VW, Holt RR, Keen CL, et al. Prospective Evaluation of Mango Fruit Intake on Facial Wrinkles and Erythema in Postmenopausal Women: A Randomized Clinical Pilot Study. Nutrients. November 4, 2020.
- Hong MY, Kern M, Nakamichi-Lee M, et al. Dried Plum Consumption Improves Total Cholesterol and Antioxidant Capacity and Reduces Inflammation in Healthy Postmenopausal Women. Journal of Medicinal Food. November 2021.
- Fish and Omega-3 Fatty Acids. American Heart Association. November 1, 2021.
- Omega-3 Fatty Acids for Mood Disorders. Harvard Health Publishing. October 27, 2020.
- FRAX: A Tool for Estimating Your Fracture Risk. The North American Menopause Society.
- Calcium and Calcium Supplements: Achieving the Right Balance. Mayo Clinic. November 1, 2022.
- Bone Health and Osteoporosis. National Institute of Arthritis and Musculoskeletal and Skin Diseases. May 2023.
- Vitamin D. National Institutes of Health Office of Dietary Supplements. August 12, 2022.
Reyna Franco, RDN
Medical Reviewer
Reyna Franco, RDN, is a New York City–based dietitian-nutritionist, certified specialist in sports dietetics, and certified personal trainer. She is a diplomate of the American College of Lifestyle Medicine and has a master's degree in nutrition and exercise physiology from Columbia University.
In her private practice, she provides medical nutrition therapy for weight management, sports nutrition, diabetes, cardiac disease, renal disease, gastrointestinal disorders, cancer, food allergies, eating disorders, and childhood nutrition. To serve her diverse patients, she demonstrates cultural sensitivity and knowledge of customary food practices. She applies the tenets of lifestyle medicine to reduce the risk of chronic disease and improve health outcomes for her patients.
Franco is also a corporate wellness consultant who conducts wellness counseling and seminars for organizations of every size. She taught sports nutrition to medical students at the Albert Einstein College of Medicine, taught life cycle nutrition and nutrition counseling to undergraduate students at LaGuardia Community College, and precepts nutrition students and interns. She created the sports nutrition rotation for the New York Distance Dietetic Internship program.
She is the chair of the American College of Lifestyle Medicine's Registered Dietitian-Nutritionist Member Interest Group. She is also the treasurer and secretary of the New York State Academy of Nutrition and Dietetics, having previously served in many other leadership roles for the organization, including as past president, awards committee chair, and grant committee chair, among others. She is active in the local Greater New York Dietetic Association and Long Island Academy of Nutrition and Dietetics, too.
Beth Levine
Author
Beth Levine is an award-winning health writer whose work has appeared in The Washington Post, The New York Times, O: The Oprah Magazine, Woman's Day, Good Housekeeping, Reader's Digest, AARP Bulletin, AARP The Magazine, Considerable.com, and NextTribe.com. She has also written custom content for the Yale New Haven Hospital and the March of Dimes.
Levine's work has won awards from the American Academy of Orthopaedic Surgeons, the Connecticut Press Club, and the Public Relations Society of America. She is the author of Playgroups: From 18 Months to Kindergarten a Complete Guide for Parents and Divorce: Young People Caught in the Middle. She is also a humor writer and in addition to her editorial work, she coaches high school students on their college application essays.