What Should I Be Eating During Menopause?
by Silvia Diaz-Roa
What you eat can have a powerful impact on how you feel during menopause. As hormone levels shift, your body may respond differently to certain foods, making nutrition one of the most effective ways to support your energy, mood, weight, and overall health.
Here’s how to eat in a way that supports your changing body:
1. Prioritize Protein in Every Meal
As estrogen declines, it becomes harder to maintain muscle mass. Protein helps preserve lean muscle and keeps you feeling full and satisfied.
Include high-quality protein sources like chicken, eggs, fish, tofu, tempeh, lentils, beans, Greek yogurt, and cottage cheese.
Aim for 20–30 grams of protein per meal, and consider adding a protein-rich snack.
Spreading protein throughout the day is more effective than loading it all at once.
2. Fill Your Plate with Fiber-Rich Foods
Fiber supports digestion, heart health, and hormone balance. It also helps manage blood sugar and keep you regular.
Eat a variety of vegetables, fruits, whole grains, legumes, seeds, and nuts.
Try to get at least 25 grams of fiber per day.
Swap refined grains for whole grains like quinoa, oats, farro, or brown rice.
3. Choose Healthy Fats to Support Hormones and Mood
Not all fats are the enemy. Healthy fats support brain function, hormone production, and reduce inflammation.
Include sources like olive oil, avocado, flaxseed, chia seeds, fatty fish (salmon, sardines), and nuts.
Avoid trans fats and limit overly processed oils.
4. Support Your Bones with Calcium and Vitamin D
Bone loss accelerates during menopause, so it’s essential to get enough calcium and vitamin D.
Calcium-rich foods include dairy, leafy greens, canned fish with bones (like sardines), and fortified plant-based milks.
Vitamin D is harder to get from food alone. Fatty fish and fortified products help, but you may need a supplement. Ask your doctor to check your levels.
5. Stay Hydrated (It Really Helps)
Hormonal changes can make you more prone to bloating, fatigue, and dry skin. Water helps regulate temperature, improve digestion, and boost energy.
Aim for 8–10 cups of water per day, more if you’re active.
Herbal teas and water-rich foods (like cucumbers and watermelon) can count, too.
6. Limit Added Sugars and Highly Processed Foods
Cravings can spike during menopause, especially for sugar. But too much sugar can worsen mood swings, energy crashes, and inflammation.
Read labels—sugar hides in sauces, dressings, and snacks.
Choose naturally sweet foods like fruit, and satisfy cravings with dark chocolate or homemade treats.
Limit processed snacks, fast food, and anything that leaves you feeling sluggish.
7. Be Kind to Your Gut
Gut health is linked to hormone regulation, mood, and immunity. A diverse diet helps maintain a healthy gut microbiome.
Include fermented foods like yogurt, kefir, sauerkraut, kimchi, and miso.
Eat a wide variety of plants throughout the week.
Consider a probiotic if recommended by your provider.
8. Practice Consistency, Not Perfection
You don’t need a perfect diet to feel better—just consistent, balanced choices most of the time. Eating well doesn’t have to mean restriction. In fact, nourishing your body with satisfying, nutrient-rich meals can reduce cravings and improve your relationship with food.
Simple Menopause-Friendly Meal Ideas
Breakfast: Greek yogurt with berries, chia seeds, walnuts, and cinnamon
Lunch: Salmon and quinoa bowl with leafy greens, roasted veggies, and tahini dressing
Snack: Hard-boiled eggs or a handful of almonds with an apple
Dinner: Stir-fry with tofu, broccoli, bell peppers, and brown rice
Eating during menopause isn’t about strict rules—it’s about supporting your body’s new needs. By tuning into what your body is asking for and making thoughtful adjustments, you can feel more energized, balanced, and strong.
