Menopause brings significant hormonal changes — particularly a drop in oestrogen — which can affect metabolism, bone density, heart health, muscle mass and mood.
The foods you eat during and after menopause can play an important role in managing symptoms and reducing long-term health risks.
Here’s a clear, practical guide to eating well during menopause.
How does diet affect menopause?
Diet can influence menopause symptoms and long-term health by supporting hormone balance, bone density, heart health and weight management. A nutrient-dense diet rich in protein, fibre, healthy fats, calcium and vitamin D can help reduce symptoms and support healthy ageing during menopause.
Key Dietary Goals During Menopause
During menopause, nutrition should aim to:
- Support hormonal balance
- Protect bone health
- Maintain muscle mass and metabolism
- Reduce cardiovascular risk
- Ease common symptoms such as hot flushes, mood changes and sleep disruption
Best Foods to Eat During Menopause
1. Calcium-Rich Foods (for Bone Health)
As oestrogen levels fall, bone loss accelerates, increasing the risk of osteoporosis.
Include:
- Dairy: yoghurt, milk, cheese
- Leafy greens: kale, bok choy, collard greens
- Fortified foods: plant milks, fortified juices
- Sardines (with bones), tofu, almonds
Aim for: ~1,200 mg of calcium per day
2. Vitamin D (for Calcium Absorption and Mood)
Vitamin D helps the body absorb calcium and also supports immune function and mood.
Sources include:
- Fatty fish (salmon, mackerel)
- Fortified dairy or plant milks
- Egg yolks
- Sun exposure (10–20 minutes daily, depending on skin type and season)
Aim for: 600–800 IU per day
(Some people may need supplements — blood testing can help.)
3. Protein (for Muscle and Metabolism)
Menopause accelerates age-related muscle loss, which can slow metabolism and affect strength.
Good sources:
- Lean meats, eggs and dairy
- Lentils, chickpeas and beans
- Soy foods (tofu, tempeh, edamame)
- Nuts and seeds
Aim for: ~1.0–1.2 g of protein per kg of body weight per day
4. Phytoestrogens (Plant-Based Oestrogens)
Phytoestrogens may help reduce hot flushes and support hormone balance for some women.
Found in:
- Soy foods
- Flaxseeds (also rich in fibre and omega-3s)
- Legumes and whole grains
Response varies — some women notice more benefit than others.
5. Healthy Fats (for Heart and Hormone Health)
Healthy fats support cardiovascular health, hormone production and satiety.
Include:
- Olive oil
- Fatty fish (omega-3s)
- Avocados
- Nuts and seeds
6. Fibre (for Gut, Heart and Weight Health)
Fibre helps regulate blood sugar, supports digestion and aids weight management.
Sources include:
- Vegetables and fruit
- Whole grains (oats, quinoa, barley)
- Beans and lentils
Aim for: 25–30 g of fibre per day
Foods to Limit During Menopause
| Food / Drink | Why Limit |
|---|---|
| Alcohol | May worsen hot flushes and disrupt sleep |
| Caffeine | Can trigger anxiety, hot flushes and disrupt sleep |
| Sugar & refined carbs | Increase insulin resistance, weight gain and mood swings |
| Processed foods | Often high in salt, sugar and unhealthy fats |
| High-sodium foods | Raise blood pressure and may affect bone health |
Bonus Tips for Supporting Menopause Health
Supplements to Consider (with medical advice)
- Vitamin D
- Calcium (if dietary intake is low)
- Magnesium (sleep, mood, bone support)
- Omega-3 fatty acids
- B vitamins (energy and mood support)
Lifestyle Habits That Enhance Diet
- Strength training to protect muscle and bone
- Cardiovascular exercise for heart health
- Stress management (walking, yoga, meditation)
- Good sleep hygiene (cool room, regular routine)
Menopause can feel like a period of constant adjustment, and nutrition is just one piece of the picture. Small, realistic changes — made gradually — often have the greatest long-term impact on energy, health and wellbeing.
Lifestyle coaching support focuses on sustainable habits that fit real life and help support your body through midlife and beyond.