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Web Stories – 10 Best Foods to Eat During Menopause Diet

Parul Dube

March 20, 2023

Menopause is a huge transition in women’s life and it’s not always smooth. It brings about a list of physical, mental and emotional changes. A healthy diet can pave the way for an easier transition to menopause, as well as ease the potential complications during menopause. Here is a list of the 10 best foods to eat during menopause.

  1. Nuts

Nuts contain high levels of magnesium, a very helpful mineral for managing symptoms of menopause like anxiety, insomnia, mood swings, and depression. Nuts are a rich source of protein, omega-3 fats, calcium, and zinc, easing physical stress associated with menopause. 

However, they’re high in calories so remember to have them in moderation. 

  1. Berries 

Berries establish a balance of hormones in women undergoing menopause and help pacify both physical and mental symptoms. 

  1. Eggs

Women undergoing menopause often suffer from iron and Vitamin D deficiency and eggs being a good source of Vitamin D, iron and protein help during this phase. They also prevent weight gain common during menopause. 

  1. Flaxseeds

Flaxseeds regulate estrogen levels in the body and thus help with symptoms like night sweats, hot flashes, and mood swings. They are also beneficial in preventing heart diseases in post-menopausal women. 

  1. Soy and Soy Products

Soy contains phytoestrogens that reduce symptoms of menopause and improve bone health. 

  1. Dairy Products

Calcium and Vitamin D are demanded by the body during this transitional phase. Dairy products, being a rich source of both calcium and Vitamin D help assist the body in retaining bone density and improving sleep quality. 

  1. Turmeric 

Inflammation is one of the most common symptoms of menopause and turmeric, known as one of the best anti-inflammatory foods helps reduce it. 

Turmeric milk is one of the best beverages to manage menopausal symptoms. 

  1. Cruciferous Vegetables 

Cruciferous vegetables are a potent source of calcium which helps with bone density thereby preventing chances of osteoporosis among menopausal women. They also boost estrogen levels and thus ease the transition. Vegetables like cabbage, cauliflower, broccoli etc. are fibrous and can even take care of menopause-induced bloating. 

  1. Fatty Fish 

Omega-3 fatty acids, which are considered healthy for the heart, improve mood and brain function. They also keep blood pressure under check which helps control hot flashes. Fatty fish are also promising sources of vitamin D, a key nutrient that is good for both mood and bone health.

  1. Whole Grains

Women’s bodies go through a hormonal transition during their menopause and thus require extra nutrition. Whole grains are a powerhouse of nutrients like Vitamin B and fibre. Vitamin B is important for the nervous system and mood. It also helps ease digestion-related issues that menopause causes due to its fibre content. 

About the Author

Parul holds a Masters of Medical Science in Public Health Nutrition from the University of Glasgow, Scotland, and has worked across the globe from the U.K to New Zealand (NZ) gaining her License with the Health Professionals Council (HPC, UK) and the NZ Nutrition Council. From being a Gold medalist in Clinical Nutrition to being awarded an internship with World Health Organisation (WHO, Cairo, Egypt) and Contracts with CDC Parul has had a wide spectrum of work experiences. She is very passionate about Nutrition and Fitness and holds strong to her guiding mantras ‘ Move more’ and ‘Eat Food that your grandmother can recognize’!

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