If you’re going through perimenopause or menopause, you may have noticed some changes in your body that affect your appetite, energy, and where your body stores fat. You may also notice symptoms like hot flashes, trouble sleeping, mood changes, or weight gain. These may make you wonder whether any lifestyle or eating habits can help.

A member of ThisIsMenopause expressed their desire to know more about diet during menopause: “I wish I would have had a heads up and possibly how naturally I can help offset those symptoms with diet, exercise, and supplements.”

Specific foods can’t stop menopause, but healthier choices may help ease some symptoms and support healthy aging.

Perimenopause and Menopause Diet

Your lifestyle and diet can affect your health during and after menopause. The foods you eat can affect menopause symptoms, as well as your heart health, weight, and bone strength.

“It has impacted me significantly, as I used to have a ton of energy and a higher metabolism. I took that for granted in the past,” shared a respondent to a ThisIsMenopause survey.

Heart Health

Research has linked menopause to a decline in heart health. Menopause can change cholesterol levels by lowering HDL, or “good” cholesterol, and raising LDL, or “bad” cholesterol. Healthy eating and certain diets can positively influence these levels and overall heart health.

“I’m having mood swings and weight gain without changing my diet.”

— A ThisIsMenopause member

Weight Management

One reason people may gain weight as they age is that they lose muscle mass. After age 30, muscle mass starts to decline by 3 percent to 8 percent per decade, and the loss becomes greater after age 60. Because muscle burns more calories than fat, people may gain more body fat over time as they lose muscle. This often happens in the stomach area, where extra fat is linked to chronic disease.

Estrogen levels drop during perimenopause and menopause, which can also lead to weight gain. Healthy eating and maintaining an active lifestyle can help slow or prevent this weight gain.

One member of ThisIsMenopause expressed frustration with these symptoms, saying, “I’m having mood swings and weight gain without changing my diet.”

Bone Strength

Menopause and perimenopause also increase the risk of osteopenia (low bone density) or osteoporosis (weak bones). This happens due to a decrease in estrogen. Estrogen helps protect bone strength by slowing bone loss. Within five years of menopause, you can lose up to 20 percent of bone density. Getting enough calcium-rich foods can help prevent this loss.

4 Foods To Eat for Menopause

While no single food can prevent menopause symptoms, certain nutrients may help with common conditions, including bone and muscle loss and heart disease. Focusing on foods that contain protein, calcium, healthy fat, and fiber is important at this stage of life.

1. Food To Eat: Salmon

Salmon is a lean protein that is part of the Mediterranean diet, which may help support health during menopause. Salmon is rich in vitamin D, which is important for bone health. It’s also rich in a healthy fat called omega-3s. Omega-3s may help lower the risk of heart disease and support brain health and mood. For heart and overall health, it’s recommended to have at least two, 3-ounce servings of fish per week.

2. Food To Eat: Greek Yogurt

Low-fat dairy, like Greek yogurt, is rich in calcium, which supports strong bones during perimenopause and menopause. A good calcium goal for many women after menopause is about 1,200 mg per day. Greek yogurt is also rich in protein, which helps support muscle strength. Yogurt also has healthy bacteria that help with weight and lower the risk of some chronic diseases.

3. Food To Eat: Leafy Green Vegetables

Vibrantly colored fruits and vegetables, like dark green leafy vegetables, are rich in nutrients and are also part of the Mediterranean diet. Dark leafy green vegetables are also a good source of calcium, important for bones. They are also rich in plant-based iron, which supports muscles and energy.

Dark leafy green vegetables include:

• Kale
• Spinach
• Broccoli
• Collard greens
• Other dark salad greens

Dark leafy greens are easy to mix into your meals by making a salad, throwing a handful into eggs or a stir fry, or putting them on your sandwich or wrap.

4. Food To Eat: Edamame

Some soy products, like edamame, may help reduce some symptoms of menopause. This includes hot flashes and night sweats for some people. Soy contains phytoestrogens, which are plant compounds that are similar to estrogen. Some people are more sensitive to their effects than others.

Edamame is the whole-food form of soy. Other soy foods like tofu and unsweetened soy milk can also be healthy choices. Try to limit soy products that are high in added sugar or salt.

3 Foods To Avoid During Menopause

Menopause can bring changes in your sleep, metabolism, and heart health. While no food directly worsens symptoms, limiting some may help reduce sleep issues, support cardiovascular health, and promote more stable energy levels during perimenopause or menopause.

1. Food To Avoid: Excess Caffeine

Caffeine may contribute to hot flashes and negatively affect sleep. When sleep is interrupted, it can cause shifts in mood and may lead to weight gain. Caffeine sensitivity varies from person to person, and it may change during menopause. Signs of caffeine sensitivity can include anxiety, headaches, or trouble sleeping.

Try to have your last caffeinated food or drink eight hours before bedtime. A good goal is less than about 400 milligrams (mg) of caffeine per day. To put this in perspective, these are estimated amounts of caffeine in drinks (per cup or 8 ounces):

• Caffeinated tea — 40 to 120 mg
• Coffee — 100 to 200 mg
• One espresso shot — 60 to 75 mg
• Soda — 0 to 45 mg

2. Food To Avoid: Salty Snacks

Did you know that adding dashes of salt may actually dampen your mood? Too much salt may also increase the risk for heart disease, which is a concern with aging and going through menopause. It’s recommended to limit all sodium intake to about 2,300 mg per day, which is about one teaspoon.

Most of the salt people eat comes from restaurant meals and ultra-processed foods. Some of the top salt contributors are salty snack foods, like chips, crackers, and pretzels. Other salt-rich snacks are tortillas, tortilla chips, and bread. It’s also important to pay attention to the sauces or dips that accompany them.

3. Food To Avoid: Added Sugar and Starch

It’s important to avoid too much added sugar for your overall health, especially during menopause. The American Heart Association suggests keeping added sugar low. For women, a common goal is no more than about 100 calories (about 25 grams, or 6 teaspoons) of added sugar per day. Added sugars are typically found in sweetened drinks, candy, ice cream, and sweetened yogurt.

Check the nutrition facts label and aim for 7 grams of sugar or less per serving. One way to decrease your sugar intake is to aim for unsweetened drinks instead of sweet tea, soda, juice, chocolate milk, or energy drinks.

As your body changes during menopause, it may process starches differently, which can lead to blood sugar spikes and weight gain. High starch foods include white pasta, bread, rice, and potatoes. Better carbohydrate choices are foods with fiber, like beans, lentils, vegetables, and whole grains.

Takeaways on Nutrition and Menopause

Although your diet can’t stop the natural changes that happen with perimenopause and menopause, choosing healthier foods can improve symptoms, help you feel better, prevent some conditions, and support bone strength, heart health, and weight management.

Focus on nutrient-dense foods like lean protein, low-fat dairy, vegetables, fruits, nuts, seeds, and legumes. Make sure to talk to your doctor and dietitian if you’re experiencing very bothersome symptoms. They can create personalized plans and discuss whether medication or hormone replacement therapy is right for you.