Eating Through Menopause: 5 Foods That Actually Help
Nov 4, 2025 • 6 min read
Published on November 4, 2025 | Updated on November 4, 2025
November 4, 2025
DO, RDN, IFMCP | Functional Medicine Physician | Family Physician | Registered Dietitian/Nutritionist | YouTube Creator @DrShelleyMeyer
Hot flashes that wake you up at 3 a.m. Mood swings that feel like they came out of nowhere. Brain fog that makes you forget why you walked into a room. If you're navigating perimenopause or menopause, these symptoms probably sound familiar.
The good news? While you can't stop hormonal changes, you can absolutely support your body through them. According to Dr. Shelley Meyer, a functional medicine doctor, board-certified family physician, and registered dietitian, nutrition is one of the most powerful tools you have during this transition.
"Your body's nutritional needs are changing because your hormones are changing," Dr. Meyer explains. "And food can be one of your best supports."
Here's what you need to know about eating through perimenopause and menopause—including the foods that help, the habits that matter, and what to skip.
Before diving into what to eat, it helps to understand what's going on in your body.
Perimenopause is the stage before menopause. It can start as early as your late 30s or early 40s and last anywhere from 4 to 8 years (sometimes longer). During this time, estrogen and progesterone fluctuate rapidly. Progesterone gradually drops, but estrogen roller-coasts, creating symptoms like mood swings, night sweats, hot flashes, weight gain (especially around the belly), fatigue, brain fog, and sleep problems.
Menopause is officially reached when you've gone 12 months without a period. For most women, this occurs in their early 50s, although it can happen earlier or later. At this stage, estrogen levels drop significantly, increasing the risk of bone loss and heart disease.
The hormonal shifts are real, but so is your ability to manage them. That's where nutrition comes in.
Fatty fish like salmon and sardines, plus plant sources like walnuts, flax seeds, and chia seeds, are anti-inflammatory and support brain health, heart health, and may reduce hot flashes. Our expert recommends two servings of fatty fish per week or daily plant-based sources.
Broccoli, cauliflower, kale, and Brussels sprouts support your liver's detox pathways, helping clear unhealthy estrogen metabolites. This is especially helpful during perimenopause when estrogen dominance can drive weight gain and mood swings. Aim for one to two servings daily.
Bone loss accelerates during this transition, making these nutrients essential. Best sources include leafy greens (bok choy, collard greens, kale), canned salmon or sardines with bones, fortified plant-based milks, Greek yogurt, hard cheeses (in moderation), nuts and seeds, and tofu made with calcium sulfate.
Vitamin D, which can be found in fatty fish, fortified foods, and safe sun exposure, is equally important for calcium absorption and bone health.
Muscle mass declines faster during perimenopause and menopause unless you protect it. Protein maintains muscle, balances blood sugar, reduces cravings, and supports metabolism. Aim for 30 to 40 grams per meal.
Best sources: eggs (rich in brain-supporting choline), chicken, turkey, grass-fed beef, legumes (which also provide fiber), tofu and tempeh, Greek yogurt, cottage cheese, and quality protein powders.
If you're not tracking your protein, it’s high time to start: most people fall short, especially at breakfast.
Foods like flax seeds, tofu, tempeh, sesame seeds, and chia seeds contain natural plant compounds that gently support estrogen balance. They may help reduce hot flashes and vaginal dryness without the risks of synthetic hormones.
Add a tablespoon of ground flax or chia to smoothies, yogurt, or oatmeal for an easy boost.
Beyond choosing the right foods, these daily habits can amplify your results and help you feel your best:
Prioritize protein and vegetables. Make these the centerpiece of every meal, with carbs as a side.
Boost fiber. Aim for 35 grams daily through vegetables, legumes, berries, seeds, and whole grains. When buying packaged carbs, look for 1 gram of fiber per 10 grams of carbs.
Hydrate. Drink half your body weight in ounces of water daily.
Balance blood sugar. Eat every 4 to 6 hours with protein, fiber, and healthy fats. Give yourself a 12 to 14-hour overnight fast.
Limit alcohol and caffeine. Both worsen hot flashes and disrupt sleep. Keep caffeine to 100 mg or less daily and alcohol to zero to three drinks weekly.
Small changes add up. Pick one or two habits to focus on first, then build from there.
Just as important as what you add is what you minimize:
Highly processed foods: Chips, frozen meals, fast food, and packaged snacks spike blood sugar and increase inflammation.
Foods made with white flour: Pasta, bread, and crackers break down into sugar quickly.
Added sugar: Keep it under 20 grams daily to support mood, sleep, and weight management.
Trans fats: Check labels for partially hydrogenated oils and avoid them completely.
Alcohol, especially at night: Triggers sleep problems and worsens hot flashes. Aim for zero to three drinks weekly.
Excess caffeine: Keep it under 100 mg per day (about one cup of coffee)
Dr. Meyer recommends supplements as a way to fill gaps, not as a replacement for good nutrition.
Staples include omega-3s, magnesium glycinate, and vitamin D. Adaptogens like ashwagandha, rhodiola, or holy basil can help manage stress, and DIM (diindolylmethane) may support estrogen detox if you're dealing with estrogen dominance.
Always talk to your healthcare provider before starting any new supplements to make sure they're safe and appropriate for you.
Perimenopause and menopause can feel like a roller coaster, but you're far from powerless. By adding nutrient-dense foods like omega-3s, cruciferous vegetables, high-quality protein, calcium-rich options, and phytoestrogens, you're giving your body the support it needs.
Start by tracking your protein, boosting your fiber, and watching your sugar intake. Focus on what you're adding in, not just what you're removing.
Your next chapter can be vibrant, strong, and balanced, and nutrition is one of the most powerful tools to get you there ❤️
Foods rich in omega-3s (salmon, walnuts, flax seeds), cruciferous vegetables (broccoli, kale), high-quality protein (eggs, chicken, tofu), calcium-rich options (leafy greens, Greek yogurt, sardines), and phytoestrogens (flax seeds, tempeh) are all excellent choices. These support hormone balance, bone health, muscle mass, and may reduce symptoms like hot flashes.
Limit highly processed foods, white flour products (bread, pasta), added sugar (keep under 20 grams daily), trans fats, alcohol (especially at night), and excess caffeine. These can worsen hot flashes, disrupt sleep, spike blood sugar, and increase inflammation.
Absolutely. Eggs are an excellent source of protein and choline, which supports brain function and helps combat brain fog. Aim for 30 to 40 grams of protein per meal, and eggs are a versatile, nutrient-dense way to hit that target.
Alcohol and caffeine are two of the biggest culprits for worsening hot flashes and disrupting sleep. Highly processed foods, excess sugar, and skipping meals can trigger blood sugar crashes, mood swings, and energy dips. Lack of protein and fiber can also make symptoms worse.
Water is your best bet: aim for half your body weight in ounces daily. Herbal teas (especially cooling ones like peppermint or chamomile) are great alternatives. If you drink coffee, keep it to 100 mg of caffeine or less per day, or try half-caf or chicory root coffee as substitutes.
This article is intended for general informational purposes only and does not address individual circumstances. It is not a substitute for professional advice or help and should not be relied on to make decisions of any kind. Any action you take upon the information presented in this article is strictly at your own risk and responsibility!
