Menopause Nutrition: 7 Foods to Eat More Of (And 5 to Avoid)

If it feels like your body is changing faster than you can keep up with, you’re not alone.
Menopause isn’t just a shift in hormones—it’s a complete recalibration of how your body stores fat, processes food, and manages energy.

And here’s the truth: nutrition can either support that change... or make it harder.

The food you once “got away with” in your 30s might now leave you bloated, fatigued, or struggling with stubborn weight gain. But there’s good news: when you eat for your hormones, not against them, everything can shift—energy, mood, sleep, even your waistline.

Let’s take a closer look at what to put on your plate (and what to leave off) to support your body through this new season.

7 Foods to Eat More Of in Menopause

1. Leafy Greens

Spinach, kale, rocket, and Swiss chard are rich in calcium, magnesium, and antioxidants—nutrients that help maintain bone density and support liver detox (key for estrogen balance).

2. Fatty Fish

Salmon, sardines, and mackerel provide omega-3s that reduce inflammation, support brain health, and ease hot flashes and joint pain. They’re also great for heart health, which becomes even more important post-menopause.

3. Flaxseeds

Flax is one of the richest plant sources of lignans—a natural compound that can help balance estrogen levels. Ground flaxseeds are also high in fiber and can support digestion and hormone detoxification.

4. Berries

Blueberries, raspberries, and strawberries are packed with antioxidants and low in sugar. They support brain health, stabilize blood sugar, and curb sweet cravings.

5. Eggs

Eggs are a powerhouse of protein and healthy fats, plus they contain choline, which supports brain function—a key ally during brain fog and mood swings.

6. Cruciferous Veggies

Broccoli, cauliflower, and Brussels sprouts support estrogen metabolism and are rich in fiber to keep digestion and hormone elimination working efficiently.

7. Greek Yogurt or Plant-Based Alternatives

High in protein and calcium, Greek yogurt supports bone strength and muscle repair. Look for unsweetened versions and add fruit or seeds for a hormone-friendly breakfast or snack.

5 Foods to Avoid (Or Greatly Reduce)

1. Refined Sugar

Sugar is a major inflammation trigger and can spike insulin, worsen mood swings, and disrupt sleep. Swap sugary snacks for protein-rich options or fruit with nut butter.

2. Ultra-Processed Foods

Packaged snacks, ready meals, and fast food are often high in trans fats, chemicals, and artificial hormones—none of which your body needs right now. They overload your liver and inflame your gut.

3. Caffeine (in excess)

While a cup of coffee can be comforting, too much caffeine can worsen hot flashes, anxiety, and disrupt already-fragile sleep patterns. Try green tea or herbal alternatives to reduce the load.

4. Alcohol

Alcohol can interfere with estrogen metabolism and disrupt sleep. If you’re feeling puffy, bloated, or emotionally off after a glass of wine, your body may be telling you it’s time to scale back.

5. White Flour & Refined Carbs

These spike blood sugar quickly, leading to energy crashes, cravings, and weight gain. Replace white bread, pasta, and pastries with whole grains like quinoa, oats, or brown rice.

Small Shifts, Big Impact

You don’t need a strict diet or a long list of rules. You need a sustainable way of eating that nourishes your body, reduces inflammation, and supports your changing hormones.

Even adding one new food a week from this list can help your energy, digestion, and mood shift in the right direction.

This is about creating a way of eating that works for your body now—not who you were 10 years ago.

Want a Deeper Look at What to Eat, What to Avoid, and How to Feel Better?

Download my free guide:
Menopause Uncovered: What They Never Told You About Food, Fatigue & Feeling Like Yourself Again

Inside, you’ll discover:

• How to fuel your body without feeling restricted
• Menopause-friendly food swaps you’ll actually enjoy
• A simple, supportive checklist for your pantry and fridge

Get your free guide and take the guesswork out of midlife nutrition.
Download Menopause Uncovered

Your body is changing. That’s not something to fear—it’s something to understand.
And with the right foods, you can feel clear, strong, and steady—at any age.