Menopause Diet

“A whole-food diet high in fruits, vegetables,
whole grains, high quality protein,
and dairy products may reduce menopause symptoms”.1

Umbrella

What may the Menopause Diet Umbrella include?

Depending on the Source (DotS) this Umbrella may include:

  • Diet
  • Good Nutrition
  • Healthy Diet
  • Healthy Eating
  • Nutrition

Whole-Food Diet

What type of whole-food diet may reduce menopause symptoms?

In Menopause Diet: How What You Eat Affects Your Symptoms – The Bottom Line, published 04 December 2023, the author elaborates on:

“A whole-food diet high in fruits, vegetables, whole grains, high quality protein, and dairy products may reduce menopause symptoms. Consuming phytoestrogens and healthy fats, such as omega-3 fatty acids from fish, may also help.

You may want to limit your consumption of added sugars, processed high carb foods, alcohol, caffeine, and high sodium foods as well. These dietary changes might help make this important transition in your life easier”.2

Best Balanced Diet for A Healthy Menopause

Menopause DietWhat is the best, balanced diet for a healthy menopause?

In New Study Reveals Why Diet Is Vital for A Healthy Menopause, published 24 February 2024, (see also The Importance of Nutrition in Menopause and Perimenopause—A Review published 21 December 2023), the author elaborates on:

“Researchers from Semmelweis University in Budapest, Hungary, along with experts at the Hungarian Dietetic Association, looked at 1639 scientific publications, finally reviewing the most relevant 134 to identify the best, balanced diet for a healthy menopause”.3

In New Study Reveals Why Diet Is Vital for A Healthy Menopause, the author explains:

“The diet is as follows:

  • – less than 5g of salt a day
  • – at least 300g of vegetables and 200g fruit every day (distributed in 5 portions)
  • – 1–1.2g of protein/kg of body weight daily, half of which should come from plant sources such as soybeans, seitan, lentils, beans, chickpeas, quinoa or nuts; otherwise, low-fat protein sources (e.g., poultry, low-fat dairy products) are preferred
  • – no more than 350–500 g boiled/steamed/fried red meat (e.g., beef and pork) per week
  • – at least two servings/week (100–120 g/occasion) of fish with fatty meat
  • – intake of processed meat products should be occasional, in small quantities
  • – eat legumes (beans, peas, lentils, chickpeas, or soy) at least once a week
  • – 30g unsalted nuts/day
  • – one meat-free day a week
  • – the daily amount of dietary fibre should be 30–45 g, preferably mainly whole grains
  • – moderate fat consumption is essential – vegetable fats such as sunflower oil for frying and olive, rapeseed, linseed, soybean oil, etc., are recommended for salad dressings
  • – fluid intake (mainly water) is 33mL/kg of body weight daily, evenly spread throughout the day
  • – simple, fast-acting sugars such as cakes, sweets or sweetened soft drinks should be avoided
  • – adequate intake of calcium, vitamin D, vitamin C, and B vitamins, n-3 LCPUFA and omega-3 fatty acids
  • – consuming dairy products equivalent to the calcium content of half a litre of milk daily
  • – no smoking, less alcohol
  • – regular physical activity is essential”.4

Dietary Phytoestrogens

Is there an association between dietary phytoestrogens and menopause symptoms?

In Hot flushes, Night Sweats, Brain Fog? Here’s What We Know About Phytoestrogens for Menopausal Symptoms: What Does the Evidence Say?, published 05 June 2023, the authors’ elaborate on:

“However, several factors may influence the effect of dietary phytoestrogens on menopausal symptoms. This includes gut microbiota, with research showing only around 30% of women from Western populations possess the gut microbiota needed to convert isoflavones to their active form, known as equol, compared to an estimated 50–60% of menopausal women from Japanese populations”.5

Hot Flushes

Is there an association between hot flushes and substances contained in food?

In Menopause Hot Flashes and Molecular Mechanisms Modulated by Food-Derived Nutrients: 1. Introduction, published 28 February 2024, the authors note:

“Substances contained in food can certainly influence the mechanisms of hot flashes and modulate their symptoms. In the presented review, based on the latest literature, we not only identify further potential molecular mechanisms responsible for the occurrence of hot flashes but also analyze natural food ingredients that may modulate these molecular mechanisms and signaling pathways”.6
Menopause Diet

Health Care Provider

What if I would like help with healthy eating?

If you would like help with healthy eating, it may be in your best interest to choose to talk to your health care provider about this. Together you can discuss your options and if required, agree on who may be the most appropriate health care provider to help you.

In Nutrition and Healthy Eating: Basics – Nutrition Basics the (United States) Mayo Clinic elaborate on:

“Want to go beyond the basics? Talk to a healthcare professional, such as a dietitian. You can ask for diet advice that takes into account your health, lifestyle and food preferences”.7

Health Topics A-Z

Where may I find Health Topics related to Menopause Diet?

In Health Topics A-Z you may find:

Health Topics A-Z

Links

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Sources

Where may I find the Sources quoted?

You may find the Sources quoted at:

Sources

  1. Palladino, A. Menopause Diet: How What You Eat Affects Your Symptoms – The Bottom Line. Published: 04 December 2023. https://www.healthline.com/nutrition/menopause-diet Accessed: 01 January 2025
  2. Palladino, A. Menopause Diet: How What You Eat Affects Your Symptoms – The Bottom Line. Published: 04 December 2023. https://www.healthline.com/nutrition/menopause-diet Accessed: 01 January 2025
  3. Erdélyi, A. New Study Reveals Why Diet Is Vital for A Healthy Menopause. 24 February 2024 https://semmelweis.hu/english/2024/02/new-study-reveals-why-diet-is-vital-for-a-healthy-menopause/ Accessed: 01 January 2025
  4. Erdélyi, A.New Study Reveals Why Diet Is Vital for A Healthy Menopause. 24 February 2024 https://semmelweis.hu/english/2024/02/new-study-reveals-why-diet-is-vital-for-a-healthy-menopause/ Accessed: 01 January 2025
  5. Gurvich, C., Varney, J., and Kulkarni, J. Hot flushes, Night Sweats, Brain Fog? Here’s What We Know About Phytoestrogens for Menopausal Symptoms: What Does the Evidence Say? Published: 05 June 2023 https://theconversation.com/hot-flushes-night-sweats-brain-fog-heres-what-we-know-about-phytoestrogens-for-menopausal-symptoms-204801 Accessed: 01 January 2025
  6. Forma, E., Urbańska, K and Bryś, M. Menopause Hot Flashes and Molecular Mechanisms Modulated by Food-Derived Nutrients: 1. Introduction. Published 28 February 2024 https://www.mdpi.com/2072-6643/16/5/655 Accessed: 01 January 2025
  7. Nutrition and Healthy Eating: Basics – Nutrition Basics. 21 November 2023. Mayo Clinic https://www.mayoclinic.org/healthy-lifestyle/nutrition-and-healthy-eating/basics/nutrition-basics/hlv-20049477 Accessed: 01 January 2025
Topic Last Updated: 04 January 2025 – Topic Last Reviewed: 01 January 2025

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