Menopause Diet – Top 10 Foods to Assist with the Symptoms of Menopause

Menopause is not an easy transition for most women, however focusing on a menopause diet and increasing some foods can help a great deal in making it as stress-free as possible. Although some risk factors can’t be undone, proper diet and nutrition can help coax your body into becoming an optimum tool for wellness and deal with the symptoms of menopause.

Menopause Diet – the top 10 foods

Number 10 made up of almonds - top 10 foods for menopause

This list represents the most beneficial foods you should include in your menopause diet:

  1.  Low-fat dairy products
  2. Soy products such as tofu and soy milk
  3. Seeds such as linseeds
  4. Salmon, sardines, and other oily fish
  5. Vegetables
  6. Fruit
  7. Oat porridge and whole-grain cereals
  8. Wholegrain bread
  9. Nuts and Legumes
  10. Red meat

 Basic Dietary Guidelines for managing the symptoms of Menopause

Iron rich foods for dealing with the symptoms of menopause

Increase Iron

During menopause, you need to replace your body with sufficient iron intake. Three servings of iron-rich foods are enough to meet this deficiency and to maintain the recommended dosage of 8 mg per day. Sources of iron are red meat, fish, poultry, eggs, nuts, enriched grain products, and leafy green vegetables.

Calcium rich foods


Include adequate calcium intake of up to 1,200 mg per day is recommended for women aged 51 years and older. Dairy products are not the only good sources of calcium, as you can still find it in legumes, bony fishes, or broccoli. Make sure you eat and drink at least 2-4 servings of calcium-rich foods per day.


Adult women should get 21 grams of fiber per day. Good sources of fiber include cereals, pasta, whole-grain products, rice, pasta, vegetables, and fresh fruits.

Reduce Fat Intake

Fat intake should make up about 25%-35% of your daily calorie intake. Limit products rich in saturated fats such as whole milk, ice cream, fatty meats, and cheese. Instead, stock up on good cholesterol sources such as cold-water fish and plant oils from sunflower, olive, or safflower.

Salt and Sugar

Use salt and sugar in moderation as it is linked to higher chances of acquiring cancer. It is also associated with high-blood pressure. So cut back on bacon, as well as smoked and grilled foods.

Increase water consumption

Increase Water

Water helps you keep hydrated and sufficient intake of it is important is maintaining the vital functions of the body. Enough fluid intake is very essential especially in menopause in order to compensate for the water loss during night sweats and hot flashes.

What Foods Should I Eat?

Tofu and Soybeans
A good menopause diet will include certain types of foods that will help menopause treatment.  They need to contain important isoflavones plant estrogens that mimic the actions of estrogens in the body. Thus menopause symptoms can be lessened. Your menopause diet should therefore include soy products and tofu. It is believed that these can help relieve night sweats and hot flashes by mimicking the effects of you body’s own estrogen, soy helps ease the loss of your own natural estrogen.


What Foods Should I Avoid?

Moderate intake of spicy foods, alcohol and caffeine

Take extra care of your dietary health by knowing which foods relieve or exacerbate the symptoms of menopause. Trigger foods typically include caffeine, spicy foods, and alcohol. These foods elicit the fight-or-flight response, prompting stress on your body. In turn, this can lead to symptoms being exacerbated.

Menopause and weight gain also go hand in hand so it is essential to be vigilant regarding portion size and the calorific content of food consumed.

Can I Take Supplements?

With natural  menopause treatment such as proper diet and supplements, women who are undergoing menopause help bridge the lack of estrogen and the development of menopause symptoms that can lead to more severe conditions such as Vitamin supplements assist with the symptoms of menopauseosteoporosis.

You can take calcium supplements to combat the effects of bone demineralization that occurs after menopause. Increasing calcium intake may also help decrease the risk for heart diseases.

Another supplement to treat the symptoms of menopause is Vitamin D. Vitamin D helps prevent certain risks to the kidneys and bones.

The right diet during menopause can mean a very big difference to your symptoms of menopause. Learn how to choose your foods wisely in order to come up with a workable and effective meal plan. Whatever your symptoms are, these food strategies may just help you out. To learn more about the symptoms you need to manage with diet, you can find information on this website.

Diet can help with the Symptoms of Menopause

The right food choices can help you naturally manage the symptoms on menopause. Effective menopause treatment will be made easier if you understand the facts about menopause and the underlying causes of the symptoms. A  health care professional such as a nutritionist or dietitian can assist with your menopause diet.

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