Backed by science and loved by my clients!
Ah, menopause. That heady time in a woman’s life where you just don’t know what you’re the day ahead may hold. Hot flushes, cold shivers, tears, tantrums and a whole host of other random treats.
It can feel like we’re on a roller coaster over which you have no control. But in reality – we all have the power to influence our menopause journey….if we know what to do.
What you eat on a daily basis can make a massive difference in how you feel during perimenopause and beyond. And I’m finding more and more in my own clinic (and from personal experience) that the simplest tweaks to a diet can have the biggest impact – it almost feels too simple to be true sometimes!
But it is. Some foods are especially good at helping manage the most trying symptoms and boosting overall health when you need it most. So, today, I’m sharing 5 menopause foods that have helped many of my clients dial down the symptoms and super-charge their health—backed by science of course!
So, let’s dive into the delicious, science-supported ways you can eat your way to feeling fabulous.
1. Ground Flax Seeds
These little seeds are small, but mighty! Flax seeds are rich in lignans, a type of phytoestrogen that can help balance hormones. Some research shows that women who include flax seeds in their diet experience a significant reduction in hot flashes and night sweats .
Flax seeds are also packed with omega-3 fatty acids, which help reduce inflammation in the body. During menopause, inflammation can lead to joint pain and predispose to inflammatory conditions (basically every chronic health concern has an inflammatory component!), so a sprinkle of ground flax on your breakfast can go a long way to keeping things in balance.
Pro Tip: Make sure they’re ground, so your body can actually absorb all those nutrients! Otherwise unless you chew like a champion, you’ll poop them out exactly as they went in!
2. Whole Soy Products
Soy tends to get a bad rap, but here’s the truth: whole soy products like edamame, tofu, and tempeh contain phytoestrogens, specifically isoflavones, which can help mimic the effect of oestrogen in your body. This is great news if you’re dealing with fluctuating oestrogen levels.
A study published in Menopause found that women who ate more soy experienced a reduction in the frequency and severity of hot flashes. Soy is also high in protein and supports bone health, which is key since bone density tends to decline during menopause.
Pro Tip: Stick to whole soy products—edamame, tofu, or tempeh as soy protein isolates have less research behind them. If you are concerned about soy and risk of oestrogen dominant cancers consider the following: research shows that moderate consumption of soy does not increase the risk of oestrogen-dominant cancers like breast cancer.
In fact, soy contains phytoestrogens that may weakly mimic oestrogen but can also block stronger oestrogen, potentially reducing cancer risk. Studies, especially in populations with high soy intake, suggest a lower breast cancer risk and better outcomes for women with the disease. Overall, soy is considered safe and even beneficial, but it’s always best to consult a healthcare provider if you have specific concerns.
3. Green Leafy Veg
Green leafy vegetables are basically menopause food superheroes, especially during midlife and perimenopause. Spinach, kale, and broccoli are packed with nutrients like magnesium, folate, and vitamin K, which help support cardiovascular health—key, as heart disease risk increases in menopause. They also aid liver detoxification, helping your body process fluctuating hormones more efficiently. Plus, their antioxidants fight oxidative stress, which can help combat skin aging and protect against the effects of hormonal changes.
Pro Tip: Whether in smoothies, salads, stir-fried or steamed, add a portion to as many meals as possible to support your health through perimenopause and beyond!
4. Oily Fish or Plant-Based Oils
Fat is not the enemy – period! Especially not the kind found in oily fish or high-quality plant-based oils like olive, flax seed and coconut oils. The omega-3 fatty acids in oily fish such as salmon, sardines, and mackerel have been shown to reduce inflammation, improve heart health, and even support brain function during menopause .
Research suggests that omega-3s may help reduce the severity of depression and mood swings in particular. If fish isn’t your thing, plant-based oils like flax seed and avocado and olive oil are excellent alternatives.
Pro Tip: Aim for at least two servings of oily fish per week, or add a spoonful of flax seed oil to your morning smoothie or salad dressing – if you like the flavour (I don’t)….if not, don’t – pick something else. Life is too short and food should be satisfying as well as nourishing!! There is always more than one way to skin a cat as they say.
5. Probiotic Foods
Gut health might not be the first thing you think of when it comes to menopause, but it’s crucial! The gut microbiome influences everything from digestion to mood, and its role in hormone regulation is especially important during perimenopause. The estrobolome—specific gut bacteria that metabolise oestrogen—helps regulate how much oestrogen circulates in your body. When gut health is compromised, it can disrupt this process, potentially leading to oestrogen imbalances. This can worsen menopause symptoms like hot flashes, mood swings, and weight gain.
Probiotic-rich foods like yogurt, kefir, sauerkraut, and miso help maintain a healthy balance of gut bacteria, supporting not just digestion, but also the proper breakdown and detoxification of oestrogen. By keeping your gut in good shape, you can help your body manage hormone fluctuations more effectively.
Pro Tip: If you suffer from histamine overload (migraines, digestive complaints, itching / hives, runny nose or post nasal drip) you might want to consult a nutrition professional (know any???) before launching into a lot of fermented probiotic foods as these can exacerbate symptoms of elevated histamine.
The Key to a Menopause Nutrition: Variety and Personalisation
Now, while these five menopause foods are superstars, it’s important to remember that there’s no “one-size-fits-all” menopause diet. The best way to support your body through this transition (and beyond!) is with a varied, plant-forward, and personalised approach.
A rainbow of whole foods, including plenty of plant-based options, will help ensure you’re getting all the nutrients you need to manage symptoms like fatigue, mood swings, and joint pain. You might also like to read my blog ‘Ten Important Nutrients for Menopause’ for more ideas on how to really super-charge your health.
But equally important? That you ENJOY the food you are eating each day and are satisfied after you eat them. ALWAYS include a bit of what you fancy with a lot of what nourishes you – life is too short and food is too delicious not to. But also if you are constantly restricting and monitoring food – you’re more likely to start craving what you REALLY want, and are more likely to overeat or ditch the nutrient dense foods entirely. It might be dull but it’s all about balance!!
What are your favourite foods for managing menopause symptoms? I’d love to hear.
If you like what you’ve read and want more practical information and tips on nutrition, lifestyle and mindset for midlife women then please follow me at motherflushingmidlife at the social links below.
And I’d love to work with you if you need some support with your physical and emotional health at midlife or you’re struggling with emotional or binge eating. Simply pop to the coaching tab at the top of my website and see which service might suit you best – or book in for a free 30 minute clarity coaching call and we can chat about it over a nice cup of something hot. And of course if anyone you know might benefit from my content, let them know where to find me xx
