A decrease in hormones during menopause can cause many changes, both physically and emotionally.[1] Most women enter menopause in their early 50s.[2] But the time leading up to menopause—what’s known as perimenopause—can begin as early as your mid-30s.[3] Post menopause starts when you haven’t had a period for 12 consecutive months and continues for life.[4]

What you should know about menopausal changes

Estrogen levels decrease during each menopause stage, causing hot flashes, insomnia, mood changes, weight gain, and other menopause symptoms.[5] This drop in estrogen also impacts your bone health, muscle mass, and metabolism.[6]

It’s common to gain unwanted pounds during menopause. [7] Starting in their 50s, it is common for women to experience gradual weight changes, with some studies indicating an average gain about 1.5 pounds every year.[8] Menopause and its associated changes increase the risk of health problems, such as heart disease, metabolic syndrome, obesity, and osteoporosis.[9]

Many factors contribute to weight changes:

  • Loss of muscle: [10] You naturally lose muscle mass as you age. This muscle loss slows your metabolism, or the rate your body uses calories. Even if you continue to eat as you always have, you may still gain weight because your metabolism is slower. Incorporating physical activity into daily routines may support healthy lifestyle goals and help with weight management.
  • Belly fat:[11] While you’re losing muscle, you may start to gain more fat around your abdomen. This belly fat (also called visceral fat) can increase your risk of prediabetes, diabetes, certain cancers, high blood pressure, and heart disease.

How a menopause diet can help ease menopause symptoms

It’s always important to eat a well-balanced diet. But as your body goes through menopausal changes, certain foods and nutrients play a more significant role in women’s hormone health. A menopause diet can help make a difference in how you feel physically and mentally.[12] Consider making these dietary changes:

Focus on lean proteins

It takes longer for your body to digest protein.[13] You’re less likely to reach for snacks or overeat when you feel satisfied.[14] Plus, your body burns more calories as it slowly digests protein.[15] Protein also helps build muscle and strengthen bones, which is essential during and after menopause.[16]

Lean protein options are preferable because they are lower in saturated fat and calories.[17] Healthy sources of lean protein include:[18]

  • Low-fat dairy products, such as milk, yogurt, and cottage cheese
  • Eggs
  • Lentils and beans (including soybeans)
  • Lean Meat, including lean beef, poultry, and pork
  • Salmon and seafood
  • Seeds and nuts, including natural nut butters

Choose calcium-rich foods and drinks

Bone mass naturally decreases with age, and some estimates suggest that women may lose about 25% of their bone mass between menopause and age 60..[19] Also called bone density, bone mass refers to how much calcium and other minerals are in your bones.[20] Bones with more minerals are denser, which means they’re stronger and less likely to break.[21] As you lose bone mass, your bones become weaker.[22] The natural decrease in bone density during menopause may be associated with an increased risk of conditions like osteoporosis and bone fractures.[23]

Calcium strengthens bones[24], and vitamin D helps your bones absorb it.[25] These calcium-rich foods can help support your bone health:[26]

  • Low-fat dairy products, including milk, Greek yogurt, cottage cheese and cheese
  • Fortified products including orange juice, soy milk, almond milk, tofu, bread, and cereals
  • Sesame seeds, chia seeds, almonds and Tahini (sesame butter)
  • Vegetables, including spinach, collard greens, kale, broccoli and bok choy
  • Canned salmon and sardines with bones

Get foods with phytoestrogens

Natural plant chemicals called phytoestrogens work like estrogen in your body.[27] Some studies suggest that isoflavones, a type of phytoestrogen, may be associated with potential relief from common menopause-related experiences like hot flashes and memory issues..[28] Phytoestrogens may also help improve bone density.[29]

Despite past concerns about a link between dietary phytoestrogens and breast cancer, research suggests that soy foods may lower this risk.[30] But if you have, or are at risk for, breast or female reproductive system cancers, you may want to talk to your health care provider about whether it’s OK to eat more foods with phytoestrogens.

Soybeans have one of the highest concentrations of isoflavones.[31] Other food sources of phytoestrogens include:[32]

  • Alfalfa sprouts, lima beans, pinto beans, and split peas
  • Broccoli, cabbage, green beans, and winter squash
  • Chia seeds and flaxseeds
  • Grapes
  • Lentils and legumes
  • Peanuts
  • Soy products, including soy milk and tofu

Foods and drinks to limit during menopause

Certain foods and drinks may worsen menopause symptoms.[33] You may want to limit:[34]

  • Alcohol, which can intensify hot flashes, add calories that contribute to weight gain, and interfere with sleep
  • Caffeine, which may make hot flashes more severe and affect sleep
  • Simple carbohydrates, such as white bread and white pasta, baked goods, and processed foods, which your body converts more easily into sugar
  • Sodium, which can affect bone density and overall mood
  • Spicy foods, which can raise your body temperature, worsening hot flashes and night sweats
  • Sugary drinks and foods, which add calories that contribute to weight gain

In summary: A menopause diet can ease menopause symptoms

You can’t stop or avoid this natural stage of life. But you can make dietary changes to ease menopause symptoms and support your overall health. Now that you know more about the importance of eating healthful during and after menopause, you may be curious about next steps. The Sincerely Health nutrition tools in the app are designed to support your general wellness goals. .

You can start by downloading the app. You’ll save $10 on groceries* for creating an account. Next, create a personalized Sincerely Health nutrition profile to receive 1,000 points*.

Your nutrition profile allows you to:

  • Set specific nutrition goals.
  • Earn 10 points for items you purchase for a maximum 100 points per order (that’s 10 items at 10 points each).*

Join Sincerely Health and set up your nutrition profile today.

FAQs about a menopause diet  

What is a menopause diet?

A menopause diet includes lean protein, calcium-rich foods, and foods with phytoestrogens. These foods are commonly associated with supporting bone health and maintaining a healthy weight..[35]

Why does menopause lead to weight gain?

Many factors can lead to weight gain as you age and experience menopause. You burn fewer calories as you lose muscle and your metabolism slows.[36] Weight changes, including increases in abdominal fat, are common experiences during menopause for some people..[37]

What foods or drinks should you limit during menopause?

Many people choose to limit foods and drinks containing caffeine, alcohol, sodium, and excess sugar to support overall wellness during menopause..[38] You may also want to cut back on simple carbohydrates and spicy foods.[39]

Sources

[1] Cleveland Clinic. Menopause. Last reviewed June 24, 2024. https://my.clevelandclinic.org/health/diseases/21841-menopause

[2] Cleveland Clinic. Menopause. Last reviewed June 24, 2024. https://my.clevelandclinic.org/health/diseases/21841-menopause; Cleveland Clinic. Menopause Diet: What to Eat to Help Manage Symptoms. Last reviewed July 5, 2022. https://health.clevelandclinic.org/menopause-diet

[3] Cleveland Clinic. Perimenopause. Last reviewed August 8, 2024. https://my.clevelandclinic.org/health/diseases/21608-perimenopause

[4] Cleveland Clinic. Postmenopause. Last reviewed August 8, 2024. https://my.clevelandclinic.org/health/diseases/21837-postmenopause

[5] Cleveland Clinic. Menopause. Last reviewed June 24, 2024. https://my.clevelandclinic.org/health/diseases/21841-menopause; Cleveland Clinic. Perimenopause. Last reviewed August 8, 2024. https://my.clevelandclinic.org/health/diseases/21608-perimenopause; Cleveland Clinic. Postmenopause. Last reviewed August 8, 2024. https://my.clevelandclinic.org/health/diseases/21837-postmenopause

[6] Cleveland Clinic. Menopause Diet: What to Eat to Help Manage Symptoms. Last reviewed July 5, 2022. https://health.clevelandclinic.org/menopause-diet

[7] Mayo Clinic. The Reality of Menopause Weight Gain. Last reviewed July 8, 2023. https://www.mayoclinic.org/healthy-lifestyle/womens-health/in-depth/menopause-weight-gain/art-20046058

[8] Mayo Clinic. The Reality of Menopause Weight Gain. Last reviewed July 8, 2023. https://www.mayoclinic.org/healthy-lifestyle/womens-health/in-depth/menopause-weight-gain/art-20046058

[9] Nutrients. The Importance of Nutrition in Menopause and Perimenopause: A Review. Last reviewed December 21, 2023. https://pmc.ncbi.nlm.nih.gov/articles/PMC10780928/

[10] Mayo Clinic. The Reality of Menopause Weight Gain. Last reviewed July 8, 2023. https://www.mayoclinic.org/healthy-lifestyle/womens-health/in-depth/menopause-weight-gain/art-20046058; Cleveland Clinic. Menopause Diet: What to Eat to Help Manage Symptoms. Last reviewed July 5, 2022. https://health.clevelandclinic.org/menopause-diet

[11] Permanente Medicine. Menopause Diet: How to Eat Right to Prevent Weight Gain. Last reviewed July 31, 2023. https://mydoctor.kaiserpermanente.org/mas/news/menopause-diet-how-to-eat-right-to-avoid-weight-gain-2214485; Cleveland Clinic. Menopause Diet: What to Eat to Help Manage Symptoms. Last reviewed July 5, 2022. https://health.clevelandclinic.org/menopause-diet

[12] Cleveland Clinic. Menopause Diet: What to Eat to Help Manage Symptoms. Last reviewed July 5, 2022. https://health.clevelandclinic.org/menopause-diet

[13] Cleveland Clinic. 4 Ways Protein Can Help You Shed Pounds. Last reviewed October 28, 2022. https://health.clevelandclinic.org/how-much-protein-to-eat-to-lose-weight

[14] Cleveland Clinic. 4 Ways Protein Can Help You Shed Pounds. Last reviewed October 28, 2022. https://health.clevelandclinic.org/how-much-protein-to-eat-to-lose-weight

[15] Cleveland Clinic. 4 Ways Protein Can Help You Shed Pounds. Last reviewed October 28, 2022. https://health.clevelandclinic.org/how-much-protein-to-eat-to-lose-weight

[16] Cleveland Clinic. Menopause Diet: What to Eat to Help Manage Symptoms. Last reviewed July 5, 2022. https://health.clevelandclinic.org/menopause-diet

[17] Holland and Barrett. What Is Lean Protein? Benefit and Sources. Last reviewed April 10, 2021. https://www.hollandandbarrett.com/the-health-hub/food-drink/nutrition/lean-protein-benefits-and-sources/

[18] Cleveland Clinic. Menopause Diet: What to Eat to Help Manage Symptoms. Last reviewed July 5, 2022. https://health.clevelandclinic.org/menopause-diet; Cleveland Clinic. 4 Ways Protein Can Help You Shed Pounds. Last reviewed October 28, 2022. https://health.clevelandclinic.org/how-much-protein-to-eat-to-lose-weight; 

Permanente Medicine. Menopause Diet: How to Eat Right to Prevent Weight Gain. Last reviewed July 31, 2023. https://mydoctor.kaiserpermanente.org/mas/news/menopause-diet-how-to-eat-right-to-avoid-weight-gain-2214485

[19] Cleveland Clinic. Menopause. Last reviewed June 24, 2024. https://my.clevelandclinic.org/health/diseases/21841-menopause

[20] MedlinePlus. Bone Density. Last reviewed May 14, 2024. https://medlineplus.gov/bonedensity.html

[21] MedlinePlus. Bone Density. Last reviewed May 14, 2024. https://medlineplus.gov/bonedensity.html

[22] MedlinePlus. Bone Density. Last reviewed May 14, 2024. https://medlineplus.gov/bonedensity.html

[23] MedlinePlus. Bone Density. Last reviewed May 14, 2024. https://medlineplus.gov/bonedensity.html

[24] Cleveland Clinic. Calcium: How Much You Need and Why. Last reviewed January 13, 2025. https://health.clevelandclinic.org/calcium

[25] Cleveland Clinic. What Does Vitamin D Do? Last reviewed October 25, 2024. https://health.clevelandclinic.org/vitamin-d

[26] Cleveland Clinic. 22 Calcium-Rich Foods. Last reviewed May 2, 2022. https://health.clevelandclinic.org/calcium-rich-foods

[27] Breast Cancer Prevention Partners. Phytoestrogens. Last reviewed 2019. https://www.bcpp.org/resource/phytoestrogens/

[28] Journal of Midlife Health. The Impact of Soy Isoflavone Supplementation on the Menopausal Symptoms in Perimenopausal and Postmenopausal Women. Last reviewed June 2022. https://journals.lww.com/jomh/fulltext/2022/13020/The_Impact_of_Soy_Isoflavone_Supplementation_on.16.aspx

[29] Climacteric. Effects of phytoestrogens on bone mineral density during the menopause transition: a systematic review of randomized, controlled trials. Last reviewed December 2016. https://pubmed.ncbi.nlm.nih.gov/27710141/

[30] American Cancer Society. Soy and Cancer Risk: Our Expert’s Advice. Last reviewed April 29, 2019. https://www.cancer.org/cancer/latest-news/soy-and-cancer-risk-our-experts-advice.html; Cleveland Clinic. Can Soy Cause Breast Cancer? Last reviewed November 30, 2023. https://health.clevelandclinic.org/does-soy-boost-breast-cancer-risk

[31] Harvard T.H. Chan School of Public Health. Soy. Last reviewed January 2022. https://nutritionsource.hsph.harvard.edu/soy/

[32] Open Access Macedonian Journal of Medical Sciences. Phytoestrogens and Their Health Effects. Last reviewed February 14, 2019. https://pmc.ncbi.nlm.nih.gov/articles/PMC6390141/; British Journal of Pharmacology. The potential health effects of dietary phytoestrogens. Last reviewed October 20, 2016. https://pmc.ncbi.nlm.nih.gov/articles/PMC5429336/; U.S. Department of Veteran Affairs. Phytoestrogens. Last reviewed 2020. https://www.va.gov/WHOLEHEALTHLIBRARY/tools/phytoestrogens.asp

[33] Cleveland Clinic. Menopause Diet: What to Eat to Help Manage Symptoms. Last reviewed July 5, 2022. https://health.clevelandclinic.org/menopause-diet

[34] Cleveland Clinic. Menopause Diet: What to Eat to Help Manage Symptoms. Last reviewed July 5, 2022. https://health.clevelandclinic.org/menopause-diet; Permanente Medicine. Menopause Diet: How to Eat Right to Prevent Weight Gain. Last reviewed July 31, 2023. https://mydoctor.kaiserpermanente.org/mas/news/menopause-diet-how-to-eat-right-to-avoid-weight-gain-2214485; Riverside Health. 7 Dietary Guidelines for Menopause Health. https://www.riversideonline.com/en/patients-and-visitors/healthy-you-blog/blog/7/7-dietary-guidelines-for-menopause .

[35] Cleveland Clinic. Menopause Diet: What to Eat to Help Manage Symptoms. Last reviewed July 5, 2022. https://health.clevelandclinic.org/menopause-diet; Journal of Midlife Health. The Impact of Soy Isoflavone Supplementation on the Menopausal Symptoms in Perimenopausal and Postmenopausal Women. Last reviewed June 2022. https://journals.lww.com/jomh/fulltext/2022/13020/The_Impact_of_Soy_Isoflavone_Supplementation_on.16.aspx

[36] Mayo Clinic. The Reality of Menopause Weight Gain. Last reviewed July 8, 2023. https://www.mayoclinic.org/healthy-lifestyle/womens-health/in-depth/menopause-weight-gain/art-20046058; Cleveland Clinic. Menopause Diet: What to Eat to Help Manage Symptoms. Last reviewed July 5, 2022. https://health.clevelandclinic.org/menopause-diet

[37] Permanente Medicine. Menopause Diet: How to Eat Right to Prevent Weight Gain. Last reviewed July 31, 2023. https://mydoctor.kaiserpermanente.org/mas/news/menopause-diet-how-to-eat-right-to-avoid-weight-gain-2214485; Cleveland Clinic. Menopause Diet: What to Eat to Help Manage Symptoms. Last reviewed July 5, 2022. https://health.clevelandclinic.org/menopause-diet

[38] Cleveland Clinic. Menopause Diet: What to Eat to Help Manage Symptoms. Last reviewed July 5, 2022. https://health.clevelandclinic.org/menopause-diet; Permanente Medicine. Menopause Diet: How to Eat Right to Prevent Weight Gain. Last reviewed July 31, 2023. https://mydoctor.kaiserpermanente.org/mas/news/menopause-diet-how-to-eat-right-to-avoid-weight-gain-2214485; Riverside Health. 7 Dietary Guidelines for Menopause Health. https://www.riversideonline.com/en/patients-and-visitors/healthy-you-blog/blog/7/7-dietary-guidelines-for-menopause .

[39] Cleveland Clinic. Menopause Diet: What to Eat to Help Manage Symptoms. Last reviewed July 5, 2022. https://health.clevelandclinic.org/menopause-diet; Permanente Medicine. Menopause Diet: How to Eat Right to Prevent Weight Gain. Last reviewed July 31, 2023. https://mydoctor.kaiserpermanente.org/mas/news/menopause-diet-how-to-eat-right-to-avoid-weight-gain-2214485; Riverside Health. 7 Dietary Guidelines for Menopause Health. https://www.riversideonline.com/en/patients-and-visitors/healthy-you-blog/blog/7/7-dietary-guidelines-for-menopause .

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