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Foods You May Need More Of During Menopause

Posted by Blooms The Chemist on 29 May 2020

Foods You May Need More Of During Menopause

Menopause is a natural stage in a woman’s life. Many changes take place in the body to accommodate a new form of functioning in this post-reproductive stage. Hormone production and flow changes[1], including a reduction in the circulation of oestrogen. So too, does our metabolism[2] and nutrient needs.

In this article, explore foods that may be beneficial for women as they go through menopause. They may help manage menopause symptoms[3] and keep you at your best health.

The changes are normal, all women experience them at a certain stage in their lives. In order to help prevent health issues linked to your changing needs, seek professional medical advice about your dietary habits.

Four Foods That May Support You During Menopause

  • Soya

Soy is a natural source of plant-based oestrogens (phyto-oestrogens) which may help to reduce common menopause symptoms, specifically night sweats and hot flashes. Consume soybeans, soya flour, and tofu to take advantage of these valuable phyto-oestrogens.

  • Fish

Fish, especially fatty fish like salmon and anchovies, is rich in Omega-3 fatty acids, specifically DHA and EPA, which research has shown to be beneficial for the management of menopause symptoms. Additionally, Omega-3 fatty acids help to promote heart health, which is vital as women age.

  • Fruits and vegetables

Fruits and vegetables are high in fibre, low in fat and high in nutrients. High-fibre foods are a great choice for women going through menopause because they are filling. They promote healthy digestion and they promote heart health. Fruits are a good option for dessert, rather than sugary foods. Aim to eat[4] five serves of vegetables and two serves of fruit per day.

  • Whole Grains

Whole grains like brown rice, whole grain pasta, whole wheat bread, quinoa, and bulgar wheat are a way to get the energy your body needs while also providing you with fibre. Not only does the fibre in whole grains promote digestive health it also helps to release the energy into your blood slower to control blood sugar spikes. Additionally, whole grains are among the leading sources of a range of essential nutrients[5] in the Australian diet.

It is important to know that the changes you experience during menopause are completely normal and it is also normal to feel different. Your emotional and physical needs change. Be in tune with your body, be open with loved ones about what you are going through, and seek medical and emotional support if you need it.

Written by Sasha A.
With a B.A. in Anthropology and a Master of Science, Sasha shares her knowledge in articles about food, nutrition, health, and fitness.


[1] Australasian Menopause Society. Information Sheets. 2019-05

[2] Australasian Menopause Society. Weight management and healthy ageing. 2018-10

[3] Australian Menopause Centre.How To Use Your Diet to Get Through Menopause. 2020

[4] Nutrition Australia. Australian Dietary Guidelines: Recommended daily intakes. 2020

[5] Grains & Legumes Nutrition Council. Recommended Amount of Grains. 2013-02

All articles are provided as general information and are not intended, nor may it be construed, as medical advice or instruction. Information and opinions expressed are believed to be correct and accurate to the best knowledge and judgement of the authors. Readers should consult their appropriately qualified health care professional prior to taking any action or inaction.