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5 Foods to Eat during Menopause

There is no magic food or "super food" that can make menopause symptoms go away overnight. However, there are some foods, or groups of foods, that can help improve your overall health and well-being if incorporated into your diet. What you eat plays a huge role in how you feel and how you experience menopause. This means that a healthy diet can help combat some of the symptoms of menopause.


Phytoestrogen-rich Foods

5 Foods to Eat during Menopause

Research on phytoestrogens is conflicting, but many doctors believe that a diet rich in phytoestrogens can help reduce menopause symptoms and the likelihood that a woman will get osteoporosis. Phytoestrogens are compounds found in plants that act like estrogen in the human body. Foods rich in phytoestrogens include soy, licorice, and a variety of fruits, vegetables, and legumes.


Olive Oil


Olive oil is one of the best oils to cook with, as it does not produce the toxins or cause the heart health concerns that lard or other fats high in saturated and trans fats. Olive oil can be used to make a homemade salad dressing, and it is also good for frying, sautéing, and roasting. Other healthy cooking oil include canola oil, peanut oil, sesame oil, vegetable oil, and avocado oil.


Oily Fish

5 Foods to Eat during Menopause

Oily fish are an excellent source of omega-3, which should be a key component in the diet of most people. It is recommended that people eat a couple servings of oily fish - such as tuna, mackerel, sardines, and salmon - every week. Oily fish are rich in vitamin D, protein, some B vitamins, and selenium. Regularly consuming them can lower a person's risk of cardiovascular disease, prostate cancer, age-related vision loss, and dementia.


Dark, Leafy Greens

leafy greens a crucial part of a healthy diet.

Dark leafy greens are rich in fiber, folate (vitamin B9), carotenoids, vitamins C and K, iron, and calcium. These essential nutrients provide innumerable health benefits. For example, fiber improves digestive health, calcium lowers the risk of osteoporosis, and dark leafy greens have also been shown to lower the risk of developing dementia. Dark leafy greens include arugula, spinach, kale, collard, beetroot, broccoli, watercress, mustard greens, and many other lesser-known dark, leafy greens.



Because they are loaded with protein, antioxidants, isoflavones, and calcium, beans are a great addition to most diets. Beans also promote a healthy weight, reduce heart risks, lower fatigue, strengthen bones, and boost memory. Beans are rich in fiber, which also helps improve digestive health, though high bean consumption may cause bloating.

More about What to Eat during Menopause

While eating a balanced diet is integral for a woman's overall health during menopause, the foods that one chooses not to eat can have just as big of an impact. Junk food, fried food, fast food, and processed carbs all have a negative impact on a person's health. Diets rich in these foods can increase a person's risk for heart disease, diabetes, and some cancers. This means that limiting junk food and eating a balanced diet is imperative for overall health. Click on the following link to learn more about treating menopause symptoms.

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  • American Heart Association. (2015). Healthy Cooking Oils 101. Retrieved November 17, 2015, from
  • Bacciottini, L. et al. (2007). Phytoestrogens: food or drug? Clinical Cases in Mineral and Bone Metabolism, 4(2), 123-130.
  • National Health Service UK. (2014). Healthy eating during the menopause. Retrieved November 17, 2015, from
  • National Health Service UK. (2015). Oily fish: mighty omega-3 or codswallop? Retrieved November 17, 2015, from