Menopause is a natural biological process that marks the end of a woman’s reproductive years. Menopause symptoms can affect women differently and can last for several years.

These symptoms can be difficult to manage, but the right diet can make a significant difference. Here is a list of 30 foods that can help manage menopause symptoms.

1. Soy Products

Soy products contain phytoestrogens, which mimic the function of estrogen in your body. Soy foods include tofu, soy milk, and tempeh. Research has shown that soy products can help decrease hot flashes and improve bone health.

2. Flaxseed

Flaxseed is high in lignans, which are plant compounds that have estrogen-like effects. Research has shown that flaxseed can help decrease hot flashes and improve heart health.

3. Fruits

Fruits contain antioxidants, which can help decrease inflammation in the body. Fruits include berries, apples, oranges, and grapefruits. Eating fruits can help improve heart health and decrease the risk of chronic diseases.

4. Vegetables

Vegetables are rich in fiber, vitamins, and minerals. Vegetables include broccoli, cauliflower, kale, and spinach. Eating vegetables can help improve gut health and decrease the risk of chronic diseases.

5. Whole Grains

Whole grains contain fiber, which can help improve gut health and decrease the risk of chronic diseases. Whole grains include oats, quinoa, brown rice, and whole-wheat bread.

Eating whole grains can also help improve heart health and decrease the risk of type 2 diabetes.

6. Seafood

Seafood is rich in omega-3 fatty acids, which can help improve heart health and decrease inflammation in the body. Seafood includes salmon, sardines, and tuna. Eating seafood can also help improve brain function.

7. Nuts

Nuts contain healthy fats, protein, and fiber. Nuts include almonds, walnuts, and pistachios. Eating nuts can help improve heart health and decrease inflammation in the body.

8. Legumes

Legumes are a great source of protein and fiber. Legumes include lentils, chickpeas, and black beans. Eating legumes can help improve gut health and decrease the risk of chronic diseases.

9. Yogurt

Yogurt is high in probiotics, which can help improve gut health and decrease the risk of chronic diseases. Yogurt also contains calcium, which can help improve bone health. Eating yogurt can also help improve mood.

10. Dark Chocolate

Dark chocolate contains antioxidants, which can help decrease inflammation in the body. Eating dark chocolate can also help improve mood and brain function.

11. Avocado

Avocado is high in healthy fats, fiber, and potassium. Eating avocado can help improve heart health and decrease inflammation in the body.

12. Green Tea

Green tea is high in antioxidants, which can help decrease inflammation in the body. Drinking green tea can also help improve brain function and decrease the risk of chronic diseases.

13. Broccoli

Broccoli is high in fiber, vitamins, and minerals. Eating broccoli can help improve gut health and decrease the risk of chronic diseases.

14. Garlic

Garlic contains compounds that can help decrease inflammation in the body. Garlic can also help improve heart health and decrease the risk of chronic diseases.

15. Turmeric

Turmeric contains a compound called curcumin, which has anti-inflammatory properties. Eating turmeric can help reduce inflammation in the body and decrease the risk of chronic diseases.

16. Berries

Berries are high in antioxidants, which can help decrease inflammation in the body. Eating berries can also help improve heart health and brain function.

17. Apples

Apples are high in fiber and antioxidants. Eating apples can help improve gut health and decrease the risk of chronic diseases.

18. Spinach

Spinach is high in fiber, vitamins, and minerals. Eating spinach can help improve gut health and decrease the risk of chronic diseases.

19. Sweet Potatoes

Sweet potatoes are high in fiber and vitamins. Eating sweet potatoes can help improve gut health and decrease the risk of chronic diseases.

20. Olive Oil

Olive oil is high in healthy fats, which can help improve heart health and decrease inflammation in the body.

21. Salmon

Salmon is high in omega-3 fatty acids, which can help improve heart health and decrease inflammation in the body. Eating salmon can also help improve brain function.

22. Walnuts

Walnuts are high in healthy fats, protein, and fiber. Eating walnuts can help improve heart health and decrease inflammation in the body.

23. Lentils

Lentils are a great source of protein and fiber. Eating lentils can help improve gut health and decrease the risk of chronic diseases.

24. Chickpeas

Chickpeas are a great source of protein and fiber. Eating chickpeas can help improve gut health and decrease the risk of chronic diseases.

25. Black Beans

Black beans are a great source of protein and fiber. Eating black beans can help improve gut health and decrease the risk of chronic diseases.

26. Blueberries

Blueberries are high in antioxidants, which can help decrease inflammation in the body. Eating blueberries can also help improve heart health and brain function.