Diet for Women Going Through Menopause

Getting enough vitamin D is important to help balance a loss of calcium during menopause. Try to get at least 15 minutes of direct exposure to sunlight a day.
Diet for Women Going Through Menopause

Last update: 09 October, 2022

Menopause is a critical stage for women in so many ways. The changes that your body and metabolism undergo have varying consequences from person to person. Some symptoms of menopause can affect your personal life, your job, your relationships, and your happiness with yourself. There are an endless number of topics that are discussed on this subject, but how to deal with menopause usually isn’t one of them. Did you know that what you eat through menopause is actually very important? Find out more in today’s article.

Menopause: more than just the end of menstruation

While that is the official definition of this stage in life, the changes go much deeper. During this time, a woman begins to undergo different hormonal, psychological, and physical shifts. All of them have the same root cause: the decline in the production of estrogen, which triggers other effects that can alter your metabolism.

Some of the most common symptoms of menopause are:

  • Hot flashes
  • Night sweats
  • Dry skin
  • Depression
  • Changes in mood
  • Loss of bone density
  • Decreased libido
  • Insomnia
  • Anemia

Nutritional needs while going through menopause

During this time, which can begin as early as 40 in some women, it’s important to think about some critical issues to avoid not getting enough nutrients, including:


This is a vital mineral for bone health because it also helps muscles contract. Add more calcium to your diet during menopause to prevent osteoporosis. It’s believed that dairy products are the richest source of this mineral, but there is some controversy about this. Other more potent sources of calcium may be:
  • Sardines
  • Beans
  • Almonds
  • Chard
  • Broccoli


A deficiency of iron can cause anemia, among other problems. Some foods that provide iron are:

  • Lean red meat
  • Fish
  • Nuts
  • Green leafy vegetables

Vitamin D

This important vitamin helps promote the absorption of calcium, and that’s why you should be sure you get plenty of it at any stage of your life. During menopause, it’s exactly this vitamin that will help balance your loss of calcium. In addition to adding certain foods to your diet, try to get at least 15 minutes of direct exposure to sunlight every day (but avoid the hours between 11 am and 3 pm). Some foods that contain a good amount of vitamin D are:
  • Eggs
  • Fish oil
  • Liver


Fiber is an important component of your diet because it helps improve your digestion and protects you from high cholesterol. During menopause, your hormonal changes can increase the risk of fat accumulating in your bloodstream. Foods that are high in fiber include:

  • Fruits
  • Vegetables
  • Beans
  • Whole grains

Tips for nutrition during menopause

Now you know what foods you need to include in your diet, but there are some additional tips we want to share with you today:

Choose whole grain cereals

This means unrefined flour, rice, and sugar. That way you’ll be adding more fiber to your diet.

Drink plenty of water

Woman drinking water
This will help keep your body healthy and avoid fluid retention. The commonly cited amount is four to six large glasses a day, but that can vary depending on the season, your level of activity, and more. The minimum amount of water you should drink every day is 1.5 liters.

Avoid unhealthy foods

The right foods for menopause are the same as those for someone who wants to lead a healthier lifestyle – at any age. That’s why it’s a good idea to stop eating:

  • Butter
  • Fatty meats
  • Fast foods
  • Pastries
  • Fried foods
  • Sugars
  • Desserts
  • Sodas
  • Candies
  • Ice cream
  • Salty foods
  • Cured meats and sausages
  • Canned food

Eat more vegetable-based foods

Green Apples
This can help reduce the symptoms of menopause. Some fruit and vegetable products actually cause the body to respond as if they contained estrogen. Among the most nutritious options are:
  • Apples
  • Sweet potatoes
  • Tofu

More tips for menopause

In addition to keeping a healthy diet and incorporating particular foods for menopause, it’s a good idea to:

  • Exercise two or three times a week, whether at home, in a park, or at the gym.
  • Practice deep relaxation techniques like yoga, meditation, or tai chi.
  • Keep stress levels low, whether they’re triggered by work or personal problems.
  • Keep the temperature in your home at 70° F, no matter what the season.
  • Try to dress in layers to keep from suffering when you have hot flashes or take a sudden chill.
  • Walk at least 20 minutes a day. You can walk while you’re shopping, going to work, taking care of the dog, etc.
  • Maintain an ideal body weight for your height and level of fitness.
  • Don’t smoke or drink too much alcohol (a glass of wine with meals is fine).
  • Always try to maintain a positive attitude, remember to smile and enjoy every day.
  • Seek therapy if you’re fighting depression or anxiety.
  • Keep track of the changes that are happening in your body.
  • Talk about your physical and emotional changes with a doctor or psychologist, as well as your family.
  • Remember that this is a stage of life that all women go through. It’s normal and natural.
  • Don’t stop doing what you love, whether it’s school, work, travel, cooking, etc.

All cited sources were thoroughly reviewed by our team to ensure their quality, reliability, currency, and validity. The bibliography of this article was considered reliable and of academic or scientific accuracy.

  • Feskanich D, Willett WC, Colditz GA., “Calcium, vitamin D, milk consumption, and hip fractures: a prospective study among postmenopausal women”, Am J Clin Nutr. 2003 Feb;77(2):504-11.
  • Mansikkamäki K, Raitanen J, Malila N, Sarkeala T, Männistö S, Fredman J, Heinävaara S, Luoto R., “Physical activity and menopause-related quality of life – a population-based cross-sectional study”, Maturitas. 2015 Jan;80(1):69-7
  • Washburn S1, Burke GL, Morgan T, Anthony M., “Effect of soy protein supplementation on serum lipoproteins, blood pressure, and menopausal symptoms in perimenopausal women”, Menopause. 1999 Spring;6(1):7-13.

This text is provided for informational purposes only and does not replace consultation with a professional. If in doubt, consult your specialist.