Best Diet for Menopause: What To Eat and Avoid To Help Manage Symptoms
- By Dr. Sintayehu Abebe
- 24 Jul 2024
- Verified by Dr. Dovbakh Olga Dmitrivna
Key highlights or summary
- Menopause is a natural phase in women's lives that comes with distinctive symptoms.
- A balanced diet can significantly impact managing menopause symptoms.
- Foods rich in calcium, fiber, and estrogens can help alleviate symptoms.
- Certain foods like caffeine and alcohol may exacerbate menopause symptoms.
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- Menopause Diet: What to Eat to Help Manage Symptoms
- The Importance of Nutrition in Menopause and Perimenopause—A Review - PMC
- Menopause - Things you can do - NHS
- Nutrition in Menopausal Women: A Narrative Review - PMC
- The reality of menopause weight gain - Mayo Clinic
- Healthy Eating During Menopause
- Nutrition and menopause
- Can you improve menopause symptoms by eating specific foods?
- Menopause: Nutrition and Weight Gain
- Menopause Diet Changes That Can Help Manage Symptoms
Frequently asked questions
Get the information you need.
Yes, some menopausal women may experience nausea after eating due to hormonal changes. However, sticking to a healthy diet for menopause can help manage these symptoms.
Indeed, severe eating disorders may potentially lead to early menopause. This is why it's crucial for premenopausal women to maintain a balanced diet and seek professional help if necessary.
Menopause itself doesn't directly cause food intolerance, but hormonal fluctuations can disrupt gut health, leading to issues like bloating and indigestion. A natural diet containing foods for menopause can help maintain good gut health.
A plant-based diet is considered one of the best for menopause. It's loaded with estrogen-rich foods good for menopause that help balance hormone levels naturally.
The keto diet for menopause can be beneficial in managing weight gain and stabilizing blood sugar levels. However, be aware that the keto diet and postmenopausal bleeding might be linked in some women.
A general guideline is around 1,600 to 2,000 calories per day. However, this can vary depending on activity level and other factors.
Postmenopausal women should aim for about 46 grams of protein daily. Prioritize lean proteins in your menopause diet plan to lose weight.
The menopause diet plan to lose weight involves eating a lot of fruits, vegetables, lean proteins, whole grains, and limited processed foods. Remember that portion control is key.
Foods high in estrogen for menopause, like flaxseeds, soybeans, and fruits, are great. Foods for menopause also include calcium-rich dairy products and legumes.
A balanced diet rich in fruits, vegetables, lean proteins, and whole grains is considered the best diet for menopause. It provides all the necessary nutrients while helping manage weight.
Flaxseeds, tofu, sesame seeds, and soybeans are some of the estrogen-rich foods for menopause that can help boost estrogen levels naturally.
Foods to avoid during menopause include processed foods, sugary drinks, and caffeine, as they can exacerbate hot flashes and mood swings.
Spicy foods, alcohol, caffeine, and other hot beverages are known as menopause foods to avoid, as they can trigger hot flashes.
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