The Best Foods to Eat During Menopause
Women's HealthMenopause

The Best Foods for Women During Menopause

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Updated on March 10, 2026
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Best foods for women in menopause
Getting the right nutrients on your plate can help you manage menopause.

Menopause can bring many changes to your daily life, and a lot of them aren’t super fun. Between hot flashes, night sweats, mood swings, and sexual dysfunction, the whole transition can take a serious toll on your life. One simple, natural way you can try to lighten some of these menopause symptoms is to add the following eight types of foods to your meals.

“Although managing menopause can feel like you’re on an emotional roller coaster, the ride might feel a little smoother if you make a few simple dietary changes,” says Bonnie Taub-Dix, RDN, author of Read It Before You Eat It — Taking You From Label to Table who lives in New York.

Read on for the best foods that are research-backed for easing menopause symptoms.

1

Soy

Edamame
Foods like soy milk, soy beans, edamame, miso, tofu, and tempeh may help ease hot flashes. A small study looked at postmenopausal women who had two or more hot flashes a day.

 Thirty-eight women were divided into two groups: One group received a soy-rich, low-fat vegan diet, which included 1/2 cup of cooked soybeans each day; the other did not.

The results showed that total hot flashes decreased by 79 percent and moderate to severe hot flashes decreased by 84 percent in the soy foods group, compared with 49 percent and 42 percent, respectively, in the control group. According to the study’s conclusion, 59 percent of soy group participants said that they no longer experienced moderate or severe hot flashes.

2

Whole Grains

Brown rice
Whole grains — like steel-cut oats, barley, whole wheat, brown rice, bulgur, popcorn, and millet — have a wealth of nutrients, according to the Harvard T.H. Chan School of Public Health, including B vitamins and fiber.

 B vitamins are important for the nervous system and mood, and fiber helps keep you regular. Furthermore, consuming whole grains instead of refined grains can lower your risk of cardiovascular disease.

“Read food labels. Choose items that have 100 percent whole grains or 100 percent whole wheat as the first ingredient on the label,” says Taub-Dix.

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3

Mild Spices and Seasonings

Cinnamon
Hot flashes may be precipitated by eating spicy foods, among other triggers, notes the Cleveland Clinic.

 But this doesn’t mean you have to limit yourself to bland meals. If you want to add flavor, use mild spices and seasonings, such as basil, bay leaf, cardamom, Chinese five spice blend, cinnamon, coriander, lemon balm, mint, oregano, rosemary, sage, thyme, and parsley. “These all add lovely tastes but without triggering a hot flash,” explains Taub-Dix.
4

Chocolate

Chocolate
Okay, before you start eating candy bars for dinner, know that there are some parameters to this guidance. A small study reported that among 19 postmenopausal women, eating a concentrated amount of milk chocolate during morning or nighttime (100 grams of chocolate daily) did not lead to weight gain, and a high intake of chocolate during the morning hours helped burn fat and reduce blood glucose levels.

“Our findings highlight that not only ‘what’ but also ‘when’ we eat can impact physiological mechanisms involved in the regulation of body weight,” corresponding author Frank A.J.L. Scheer, PhD, a professor of medicine at Harvard Medical School, said in a press release for the study.

Another study review posited that eating any type of chocolate more than once weekly can reduce the risk of cardiovascular events by 8 percent.

 If you have a choice, go for dark chocolate. According to the Harvard T.H. Chan School of Public Health, it contains heart-healthy flavanols that help lower blood pressure; other studies have shown a link between consuming 6 grams of dark chocolate per day and a lower risk of heart disease.

5

Water

Water with lemon

Getting enough H20 can help a variety of symptoms: reducing vaginal dryness, possibly improving the skin’s appearance, and decreasing bloat by moving fiber along. Signs of dehydration include thirst, muscle cramps, dry skin, fatigue, and confusion. “There is no one-size-fits-all recommendation for daily allowance. Your best guide is to check your urine. If you are properly hydrating, it will be pale yellow. If it is a deep yellow, you need to start drinking more,” says Taub-Dix.

Think chugging water is blah? You can fill your water needs from water-rich foods such as watermelon, strawberries, and soups. Stay away from alcohol, which can be dehydrating, according to Mayo Clinic.

 Experiment with different tastes: Add a lemon wedge, a hint of mint, or cucumber slices. You may enjoy it at different temperatures. Finally, make it easy on yourself by always having a filled water bottle around.
6

Fruits and Vegetables

Mango
Many women are troubled by weight gain during menopause. Besides also having high water content, fruits and vegetables that are high in fiber can help you feel satiated while consuming fewer calories, according to Mayo Clinic.

 “Let fruits and veggies take up half of the real estate on your plate at mealtimes and even at snack time,” says Taub-Dix.
Another symptom — wrinkles — may be helped by eating mangos, according to one small study (which, full disclosure, was supported by the Mango Board).

 In this study, 32 postmenopausal women who ingested 1/3 cup of Ataulfo mangoes four times a week experienced a 23 percent decline in deep wrinkles after two months. (However, those who ate around 1 cup experienced an increase in wrinkles.)
If eaten daily, prunes improve risk factors for cardiovascular disease, according to a study (that was partially funded by the California Prune Board), including raising antioxidant capacity and reducing inflammation among healthy, postmenopausal women.

7

Omega-3 Fatty Acids

Salmon
Essential fatty acids found in oily fish, particularly omega-3s, have been shown to help promote heart health, notes the American Heart Association (AHA).

 “The incidence of heart disease increases with women, especially as they age, so these healthy fats are very important,” Taub-Dix points out. Omega-3s can also help reduce mood disorders, according to Harvard Health Publishing.

If you don’t enjoy fish like salmon, herring, sardines, trout, or mackerel, you can get omega-3s by eating chia seeds, ground linseed, hemp seeds, walnuts, or vegetable (rapeseed) oil.

Supplements are another option for relief from menopausal symptoms. Check out our list of the seven best menopause supplements recommended by experts.

8

Calcium-Rich Foods

Yogurt
Due to hormonal changes, women undergo significant bone loss during menopause, sometimes leading to postmenopausal osteoporosis. According to research, 1 in 2 women who are postmenopausal will have an osteoporosis-related fracture in her lifetime.

Protect your bones by getting enough calcium from dairy and calcium-fortified products, like low-fat yogurt, milk, cheese, and leafy greens. According to Mayo Clinic, women ages 19 to 50 should aim for 1,000 milligrams (mg) a day while women 51 and older should get 1,200 mg a day.

Your body needs vitamin D to absorb calcium, the National Institutes of Health (NIH) notes.

 Some vitamin D sources include fatty fish like salmon, egg yolks, and limited sun exposure, according to the NIH.

It may be difficult to get enough vitamin D from food and sun exposure alone. If you’re experiencing menopausal symptoms, ask your doctor to test your vitamin D levels at your next exam. He or she may recommend a supplement.

The Takeaway

  • A simple, natural way you can try to experience certain menopause symptoms less severely is to focus on adding certain food ingredients into your diet.
  • Soy, whole grains, mild spices and seasonings, chocolate, water, fruits, vegetables, omega-3 fatty acids, and calcium-rich foods are all evidence-backed foods for easing certain symptoms of menopause.
EDITORIAL SOURCES
Everyday Health follows strict sourcing guidelines to ensure the accuracy of its content, outlined in our editorial policy. We use only trustworthy sources, including peer-reviewed studies, board-certified medical experts, patients with lived experience, and information from top institutions.
Resources
  1. Neal B et al. The Women's Study for the Alleviation of Vasomotor Symptoms (WAVS): a randomized, controlled trial of a plant-based diet and whole soybeans for postmenopausal women. Menopause. October 2021.
  2. Whole Grains. Harvard T.H. Chan School of Public Health.
  3. Hot Flashes. Cleveland Clinic. October 21, 2024.
  4. Hernández-González T et al. Timing of chocolate intake affects hunger, substrate oxidation, and microbiota: A randomized controlled trial. The FASEB Journal. June 23, 2021.
  5. Starting the day off with chocolate could have unexpected benefits. Science Daily. June 27, 2021.
  6. Krittanawong C et al. Association between chocolate consumption and risk of coronary artery disease: a systematic review and meta-analysis. European Journal of Preventive Cardiology. July 2020.
  7. Dark Chocolate. Harvard T.H. Chan School of Public Health. March 2023.
  8. Hangovers. Mayo Clinic. January 30, 2024.
  9. Weight loss: Feel full on fewer calories. Mayo Clinic. January 12, 2024.
  10. Fam V et al. Prospective Evaluation of Mango Fruit Intake on Facial Wrinkles and Erythema in Postmenopausal Women: A Randomized Clinical Pilot Study. Nutrients. November 3, 2020.
  11. Hong MY et al. Dried Plum Consumption Improves Total Cholesterol and Antioxidant Capacity and Reduces Inflammation in Healthy Postmenopausal Women. Journal of Medicinal Food. May 11, 2021.
  12. Fish and Omega-3 Fatty Acids. American Heart Association (AHA). August 23, 2024.
  13. Mischoulon D. Omega-3 fatty acids for mood disorders. Harvard Health Publishing. October 27, 2020.
  14. Crandall CJ et al. Risk of Subsequent Fractures in Postmenopausal Women After Nontraumatic vs Traumatic Fractures. JAMA Internal Medicine. June 7, 2021.
  15. Calcium and calcium supplements: Achieving the right balance. Mayo Clinic. January 21, 2026.
  16. Calcium and Vitamin D: Important for Bone Health. National Institutes of Arthritis and Musculoskeletal Health. May 2023.
  17. Vitamin D. National Institutes of Health (NIH). June 27, 2025.
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Kara Smythe, MD

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Kara Smythe, MD, has been working in sexual and reproductive health for over 10 years. Dr. Smythe is a board-certified fellow of the American College of Obstetricians and Gynecologists, and her interests include improving maternal health, ensuring access to contraception, and promoting sexual health.

She graduated magna cum laude from Florida International University with a bachelor's degree in biology and earned her medical degree from St. George’s University in Grenada. She completed her residency in obstetrics and gynecology at the SUNY Downstate Medical Center in Brooklyn, New York. She worked in Maine for six years, where she had the privilege of caring for an underserved population.

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