Healthy diet for Menopause


Healthy diet for Menopause: Top 12 Foods to Help You Manage Symptoms

By Kumud Gandhi, Nutritionist and Food Scientist

As we age, hormonal imbalances can become a real issue, leading to a range of physical and emotional symptoms—such as decreased energy, sleep deprivation, low libido, or simply less joy. While these changes can be difficult to deal with, it’s important not to downplay them. Instead, we need to understand our bodies and do our best to combat those changes as precisely as possible.

One effective approach to supporting hormonal balance is through food and nutrition. The food we eat plays a significant role in our overall health, including our endocrine system. By eating a healthy diet for menopause – we are making better dietary choices, we can help our bodies produce and regulate hormones more effectively, thus reducing the chance of hormonal imbalances. And as a result? Getting more out of life every day!

In this article, we’ll explore ways in which food can support hormonal balance, answer some common questions, and share our favourite recommendations for a healthy diet for menopause. By prioritising nutrition, you’ll be able to take an important step towards better hormonal health and feeling a couple of years younger.

Can You Fix Hormonal Imbalances with Food?

While there are many factors that can contribute to hormonal imbalances, diet is a key factor that’s under our control. By introducing a healthy diet for menopause with specific ingredients, we can support our bodies in producing and regulating hormones as soon as today.

A balanced diet, rich in nutrients and fibre, might mitigate the negative effects of hormonal changes. Eating a healthy diet for menopause means you need a variety of fruits, vegetables, whole grains, and lean proteins that can help ensure that our bodies receive the nutrients they need to function properly. Additionally, reducing our intake of processed foods and sugar can lower inflammation and support the body’s natural hormone production processes.

On the other hand, an imbalanced diet can contribute to hormonal issues and further health problems. For example, a diet high in sugar and refined carbohydrates can lead to insulin resistance, which in turn can affect the production and regulation of other hormones. Similarly, consuming too much caffeine or alcohol can disrupt your hormone production and lead to multiple imbalances.

By prioritising a healthy diet for menopause, we can take an important step towards supporting our hormonal balance and so much more. In the next section, we’ll reveal some powerful types of foods that can help with hormonal balance, including those that support the gut, liver, and reduce stress. Bon Appétit!

Which Foods Can Balance Your Hormones?

When it comes to supporting hormones through diet, there are certain foods that seem to be particularly beneficial. These foods can be grouped into three categories: those that support gut health, those that improve liver function, and those that help reduce stress.

Top 12 Foods for Hormonal Balance

Soy Products Benefits

Soy contains phytoestrogens, which are plant-based compounds that mimic oestrogen in the body. These can help balance hormones and reduce menopausal symptoms such as hot flashes.

Why: Phytoestrogens bind to oestrogen receptors in the body, offering a mild oestrogenic effect which can be beneficial during menopause.

Flaxseeds Benefits

High in lignans, flaxseeds also act as phytoestrogens and are rich in omega-3 fatty acids, which can help reduce inflammation.

Why: They support hormonal balance and can alleviate symptoms such as hot flashes and mood swings.

Fatty Fish Benefits

Fish like salmon, mackerel, and sardines are rich in omega-3 fatty acids, which can help reduce inflammation and improve heart health. Why: Omega-3s are known to help reduce depressive symptoms and improve mood, which is crucial during menopause.

Leafy Greens Benefits

Vegetables such as spinach, kale, and Swiss chard are high in calcium and magnesium. Why: These nutrients are essential for bone health and can help prevent osteoporosis, a common concern during menopause.

Nuts and Seeds Benefits

Nuts and seeds, including almonds and sunflower seeds, are high in healthy fats, protein, and fibre. Why: They help stabilise blood sugar levels and provide essential nutrients like magnesium, which is crucial for reducing stress and improving sleep.

Berries Benefits

Berries are rich in antioxidants and fibre. Why: They support heart health and can help manage weight, a common concern during menopause due to hormonal changes.

Avocados Benefits

Avocados are high in healthy fats, vitamins, and fibre. Why: They support hormone production and balance, help reduce inflammation, and improve heart health.

Whole Grains Benefits

Foods like quinoa, brown rice, and oats are rich in fibre and B vitamins.

Why: They help regulate blood sugar levels, support heart health, and provide sustained energy throughout the day.

Cruciferous Vegetables Benefits

Vegetables such as broccoli, cauliflower, and Brussels sprouts contain compounds that support liver detoxification.

Why: They help the body process and eliminate excess oestrogen, supporting hormonal balance.

Eggs Benefits

Eggs are a great source of protein and essential vitamins, including vitamin D and B6. Why: They support muscle mass, hormone production, and overall energy levels.

Legumes Benefits

Beans, lentils, and chickpeas are high in fibre, protein, and phytoestrogens. Why: They help regulate blood sugar levels and provide plant-based protein, which is beneficial for maintaining muscle mass and hormone balance.

Dairy Products Benefits

Dairy products like yogurt, cheese, and milk are high in calcium and vitamin D. Why: These nutrients are essential for bone health and can help prevent osteoporosis, a common issue during menopause.

The Importance of Balanced Nutrition During Menopause

As we age, hormonal imbalances can lead to a range of symptoms, including decreased energy, sleep deprivation, and low libido. By incorporating a healthy diet for menopause, these nutrient-dense foods into our diets, we can support our bodies in balancing hormones more effectively. This not only helps reduce menopausal symptoms but also enhances overall wellbeing, allowing us to get more out of life every day.

If your organisation is interested in learning more about how to support men and women in the workplace through better nutrition and wellness practices, please contact me at kumud@yourworkwellness. As an expert in workplace wellness, I work with organisations to support their employees in leading healthier, more balanced lives.


Mayo Clinic. (2023). Menopause and diet.

NHS. (2023). Soy and phytoestrogens.

Healthline. (2023). Flaxseed benefits.

Harvard Health. (2023). Omega-3 fatty acids.

WebMD. (2023). Menopause and bone health.

Cleveland Clinic. (2023). Nuts and seeds health benefits.

Medical News Today. (2023). Berries and heart health.

BBC Good Food. (2023). Health benefits of avocados.

British Heart Foundation. (2023). Whole grains and heart health.

National Institute on Aging. (2023). Cruciferous vegetables.

NHS. (2023). Eggs and vitamin D.

Healthline. (2023). Benefits of legumes.

Osteoporosis Foundation. (2023). Dairy and bone health.



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