Hey there! Wholesomealive is reader-supported. We may earn a small commission from affiliate links at no extra cost to you. Your support helps us create great content. Thank you!

Diet and Nutrition for Women in Menopause

Menopause is certainly a natural phase in every woman’s life, but it is sadly one of the most frustrating and tricky ones too. Although women do pay attention to what they eat and how they look, during the menopause phase, life does seem a little chaotic. Even if you don’t want it to be; it will get a little tough to handle everything properly.

The menopause period brings a slow metabolism which is the biggest reason why women start having a high risk for several diseases. It is crucial that every woman pays special attention to her diet and gets all the nutrients for ultimate fitness.

Table of Content

Foods to Eat:

For the midlife crisis which is scientifically termed as menopause, here are some healthy foods that help to maintain the diet and nutrients for every woman! Indulge these in your diet, and you will notice a significant, positive change in your overall habits as well as reducing your frustration.


Once you get your menopause, your bone health requires a lot of attention. Adding calcium to your diet is very crucial so that you can maintain healthier and stronger bones.

Low-fat dairy items, for example, yogurt, almonds, and orange juice, etc. help in keeping the bones in good shape. A lot of women decide to get calcium supplements after menopause so that they can maintain their healthy bones.

However, it is recommended that you discuss this with your doctor and get them ONLY if he/she agrees.


Soy can help some women improve the symptoms of menopause and make the process less frustrating. It is also an excellent source for getting fiber and also provides calcium.

As soy contains organic plant estrogen, it helps moderate the decline in the estrogen levels in the body during menopause and helps prevent cardiovascular diseases. 

Fresh Fruits and Veggies:

Fresh fruits and veggies bring in a lot of nutrients and minerals that are essential for the human body. It is recommended that you replace your processed food items that you enjoy as snacks with fresh fruits and vegetables so that you can have a balanced and healthy diet. It helps in boosting your energy and also lowers stress and frustration.


Water is certainly essential for everyone but for a woman who is going through her menopause; it is extremely crucial. It helps in hydrating the body and also eradicates the toxins from the body.

Staying hydrated is very important during your menopause phase; otherwise, your phase will turn out to be more annoying than it already is.


Adding fiber to your diet during menopause is important, so add healthy foods like fruits, vegetables, and nuts, etc. to get fiber from different sources. Foods that contain less cholesterol and fat are best to eat during menopause.

Replace your white bread with whole-grain oatmeal, and you will certainly feel the difference. It is great to have around 21 grams of oatmeal in a day to let your digestive system run efficiently. And the best part is that oatmeal also reduces constipation.

Olive Oil:

A little fat is crucial in your daily diet as it balances the hormones and enhances the insulin response and aids in great vitamin absorption too.

But you need to focus on which fats your body needs. If you use butter for cooking your meals, switch it with olive oil, and you will get the right fat that is required by the body.

Foods to Avoid:

Just like you need to know the healthy foods that you must eat while in menopause, you must have an idea about the foods that can disrupt the process.

Here are some foods that are best avoided to let the phase of menopause pass away without causing any dilemmas.

Processed Carbs and excessive Sugar:

Menopause creates havoc in your internal system, and issues like high blood sugar and metabolic disorders are common. Excessive sugar and processed carb food items can actually put your health at stake. These foods boost your blood sugar level and mess up your metabolic system too.

Thus, it is best to avoid these food items as much as possible during menopause.

Caffeine and Alcohol:

According to studies, alcohol and caffeine during menopause can trigger hot flashes in women. Studies show that caffeine and alcohol increase the ruthlessness of hot flashes in menopausal women. However, some women find comfort in caffeine, and it helps to decrease their hot flashes.

Thus, you need to know how your body reacts to it. But alcohol is best avoided and kept away during menopause.

Foods high in Spices:

Many doctors recommend women to avoid spicy foods during menopause. Although no staunch studies have been done to support this, it is better avoided.

It is best if you avoid these foods after menopause too because a woman’s body gets extremely sensitive and prone to diseases after menopause.


Healthy eating is crucial for everyone but as women go through innumerable bodily changes throughout their life; it is essential that they pay special attention to their diet. Having a nutritious and healthy diet, especially during menopause, can help women stay healthy and happy.

If you do not pay attention to your body’s needs during this phase, you put it at risk. Switch to healthy foods and make sure that you go out for a jog or a simple brisk walk every other day to keep your body active and energetic.

Wholesomealive.com -a blog about Healthy Living