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The best diet to reduce menopause symptoms

Say goodbye to hot flashes, weight gain, and mood swings
Jennifer Nelson
By | Updated on Aug. 10, 2025 Medically reviewed by Leslie Greenberg, MD
Foods that are part of a menopause diet

Key takeaways

  • The Mediterranean diet, rich in vegetables, fruits, fish, and olive oil, helps alleviate menopause symptoms due to its anti-inflammatory benefits.

  • Dairy, fish, and seeds, which are high in calcium, magnesium, vitamin D, and omega-3s, can reduce the risk of osteoporosis and hot flashes.

  • Avoiding processed foods, refined carbohydrates, alcohol, and spicy foods can improve menopause symptoms.

  • Eating a balanced diet, staying active, reducing stress, and prioritizing sleep can help manage menopause weight gain.

In this article:

Hot flashes, irritability, weight gain, and mood swings—put together, they can make menopause a dreaded stage of life for women. You’ve likely heard a lot of negatives about “the change.” Counter those messages with this primer on the things that can help you transition through menopause more easily. Not ready for hormone-replacement therapy? Natural methods like following a menopause diet and making lifestyle changes, like healthy eating and regular exercise, can have a big impact. If these tips decrease your symptoms, but you still have hot flashes, night sweats, or weight gain, see your provider.  If your provider is not comfortable with menopausal hormone therapy, seek out a Menopause Society Certified Provider (MSCP). 

What happens during menopause??

Menopause is a normal part of a woman’s aging process. Menopausal transition, or perimenopause, usually begins four to eight years before the last menses. Perimenopause is characterized by irregular menstrual periods (both in frequency and blood flow), mood changes, and hot flashes. Menopause is when a woman has not had a menstrual period for 12 months. The median age of menopause is 51.4 years. Menopause is due to a complete, or near complete, depletion of ovarian follicles followed by a state of low estrogen and high follicle-stimulating hormone levels. 

These hormonal changes trigger the following subtle and not-so-subtle symptoms of menopause, according to the National Institute on Aging: 

  • Mood swings and irritability
  • Hot flashes 
  • Night sweats
  • Vaginal dryness
  • Decreased sex drive
  • Urinary incontinence 
  • Sleep problems
  • Memory problems
  • Heart palpitations
  • Weight gain
  • Poor bone health or density
  • Decreased muscle mass

Fortunately, not every woman will have every symptom, and some women sail right through menopause without any symptoms. Dietary changes, decreasing stress, exercising, and getting enough sleep help decrease these issues.  

What is the best diet for menopause? 

The Mediterranean diet, popular in Greece and Italy, is rich in vegetables, fruit, fish, and olive oil and may decrease menopausal symptoms. “The traditional Mediterranean diet is void of processed foods like refined carbohydrates and integrates healthy fats,” says Trista Best, RD, a registered dietitian at Balance One Supplements. “Both of these characteristics are excellent for women going through menopause because it is naturally anti-inflammatory and loaded with beneficial nutrients.” 

7 foods to eat during menopause 

A menopause diet plan involves a few key components:

1. Calcium-rich foods 

Increase your consumption of fruits, greens, colorful vegetables, and dairy products, such as yogurt, cheese, and milk. The decline in estrogen as women go through menopause obviously puts them at increased risk for osteoporosis, so getting foods rich in calcium is very important, says Soma Mandal, MD, women’s health specialist and author of Dear Menopause, I Do Not Fear You.

2. Omega-3 fatty acids 

Research shows that omega-3s can decrease the frequency of hot flashes and the intensity of night sweats. There are times when you can supplement omega-3s, but I really encourage my patients to get their omega-3s first through food, which includes fish such as salmon, sardines, mackerel, and tuna, plus plant-based foods like flax seeds and chia seeds,” says Dr. Mandal.

3. Phytoestrogens

Foods containing plant estrogens, or phytoestrogens, such as broccoli, cauliflower, dark berries, and legumes like chickpeas, lentils, and soybeans, can help mimic estrogen and reduce some menopausal symptoms, says Dr. Mandal.  

4. Cruciferous vegetables

Cruciferous veggies like broccoli and cauliflower support estrogen metabolism. They also contain antioxidants, which may help alleviate menopausal symptoms. 

5. Antioxidant-rich fruits

Blueberries, plums, and grapes are packed with antioxidants that help combat oxidative stress and even improve cognitive function during menopause. Grapes also contain resveratrol, which may help alleviate hot flashes and improve cardiovascular health.

6. Herbal teas

Black tea contains flavonoids that support heart health and often have a calming effect, which helps with mood swings and stress.

7. Soy products

Soybeans and foods like tofu, tempeh, and soy milk are rich in phytoestrogens. They mimic estrogen in the body and might help reduce hot flashes and other menopausal symptoms.

If you find you can’t take in enough of these nutrients through a healthy diet alone, “a calcium and magnesium supplement may be beneficial during this time as well,” says Best.

9 supplements to take

These supplements are science-backed for menopause support, but always consult a healthcare provider before adding them to your routine:

  1. Black cohosh: Known for reducing hot flashes and night sweats, it may help balance hormones and improve menopausal symptoms.
  2. Soy isoflavones: Contain phytoestrogens that mimic estrogen, improving hormonal balance and reducing hot flashes.
  3. Flaxseed oil: Rich in lignan, flaxseed oil can balance hormone levels and alleviate hot flashes.
  4. Vitamin E: This antioxidant may reduce the frequency and severity of hot flashes.
  5. Omega-3 fatty acids: Omega-3s may help reduce inflammation, improve mood, and alleviate depressive symptoms during menopause.
  6. Calcium + vitamin D: Vital for bone health, vitamin D and calcium are essential during menopause when the risk of osteoporosis increases.
  7. Magnesium: This mineral may help relieve anxiety, improve sleep quality, and reduce muscle tension, all of which can be affected during menopause.
  8. B Vitamins: Important for energy levels, mood stabilization, and cognitive function. B vitamins can help reduce the physical symptoms of menopause.
  9. Chaste tree: Traditionally used to alleviate hormonal imbalances, this herb may help reduce symptoms such as mood swings and irritability.

4 types of foods that can make menopause worse 

“Diet can impact a woman’s menopause symptoms in both a positive and negative way,” says Best. Eliminating or cutting back on the following things can help improve how you feel. 

1. Processed foods

 “The rule of thumb I tell patients is to eat as close to the natural state as possible,” says Dr. Mandal. “If it comes in a bag or plastic wrapper, try to avoid those kinds of foods because most likely those are very processed foods.” 

2. Refined carbohydrates 

White rice, pasta, potatoes, and refined cereals are linked to spikes in blood sugar and an increase in insulin resistance and hot flashes. Instead, opt for whole grains such as brown rice. Cut back on sugary foods like cookies, cakes, and candy.

3. Alcohol

Alcohol can exacerbate menopausal symptoms. “If you’re drinking more than one alcoholic beverage a day—more than five ounces of wine or 12 ounces of beer—that can not only make hot flashes worse but make you prone to the mood swings and irritability that can happen with menopause,” says Dr. Mandal. Alcohol can make you feel sleepy, but it also disturbs restful sleep. Monitor how alcohol affects you and cut it out if needed.

4. Spicy foods

They aren’t necessarily bad for you, but spicy foods can bring on hot flashes, so women may try cutting back on spicy foods if they notice worsening symptoms after eating them.

Other lifestyle changes to manage menopause

When estrogen levels decline in midlife, many women experience weight gain despite no change in their daily habits. During menopause, “you have to be that much more careful of what you’re eating and drinking,” says Dr. Mandal.  

Some tips for managing body weight during menopause include:

  • Fill half of your plate with fruits and vegetables. Use portion control when adding the starches and proteins that complete your meal.
  • Move your body daily, whether you consider it exercise or just a walk. The more active you can stay, the better for weight control. Any physical activity counts, even housework and gardening.
  • Reduce stress. The more stressed you are, the more difficult it will be to lose weight or maintain a healthy weight. The stress hormone cortisol is highest when you’re under duress, and it’s linked to heart disease, diabetes, and worsening menopause symptoms—including weight gain.
  • Prioritize sleep. If you’re not sleeping well, which in itself is a symptom of menopause, it can impact hormone levels even further, explains Dr. Mandal. And it can make weight loss much more difficult. When you’re sleep deprived, your body craves simple carbs to replenish low energy.

“If you’re not taking care of yourself, if you’re not eating properly, sleeping properly, you’re stressed out, then your cortisol levels will be higher, and your menopausal symptoms, including weight gain, may be worse,” says Dr. Mandal. Prioritizing a healthy lifestyle can help to eliminate some of the negative parts of your menopause experience and make weight management easier.

If all of these dietary changes do not make menopausal symptoms tolerable, see a provider who is comfortable treating menopausal patients.