Menopause is a natural phase in a woman’s life that signals the end of her reproductive years. Along with hormonal changes, menopause can bring about various symptoms such as hot flashes, mood swings, and weight gain.

While some weight gain during menopause is normal, it can be frustrating for many women. However, adopting healthy eating habits can help combat weight gain and ensure overall well-being during this transition. Read on to discover the best foods to include in your menopause diet.

1. Lean Protein

Protein is an essential macronutrient that plays a crucial role in weight management, muscle maintenance, and overall health during menopause.

Including lean sources of protein such as skinless poultry, fish, tofu, beans, and lentils in your diet can help you feel full for longer, curb cravings, and support a healthy metabolism.

2. Fiber-rich Foods

Increasing your fiber intake is important during menopause as it helps regulate digestion, prevent constipation, and promote overall gut health. Opt for whole grains, fruits, vegetables, legumes, and nuts to ensure an adequate fiber intake.

These fiber-rich foods also provide essential vitamins, minerals, and antioxidants that support overall health.

3. Healthy Fats

Contrary to popular belief, not all fats are bad for you. Including healthy fats in your menopause diet can help keep you satiated and support hormonal balance. Opt for sources such as avocados, fatty fish, nuts, seeds, and olive oil.

These fats are rich in omega-3 fatty acids, which have been shown to reduce inflammation and support heart health.

4. Calcium and Vitamin D

During menopause, women become more susceptible to bone loss and osteoporosis. Consuming calcium-rich foods along with vitamin D helps maintain bone health.

Include dairy products, leafy green vegetables, fortified plant-based milk alternatives, and sunlight exposure in your diet to ensure optimum calcium and vitamin D levels.

5. Phytoestrogen-rich Foods

Phytoestrogens are plant compounds that have a weak estrogen-like effect in the body. Including foods rich in phytoestrogens can help alleviate some menopause symptoms and potentially reduce the risk of certain chronic conditions.

Opt for soy products, flaxseeds, sesame seeds, and legumes to incorporate these beneficial compounds into your diet.

6. Probiotic Foods

The hormonal changes during menopause can impact gut health and digestion. Including probiotic-rich foods can help support a healthy gut microbiome and improve digestive function.

Yogurt, kefir, sauerkraut, kimchi, and other fermented foods are excellent sources of probiotics that can be easily incorporated into your menopause diet.

7. Vitamin C-rich Foods

Vitamin C is an important antioxidant that supports immune health and collagen production. During menopause, collagen levels tend to decline, leading to skin aging and joint discomfort.

Including vitamin C-rich foods such as citrus fruits, berries, bell peppers, and broccoli in your diet can help maintain healthy skin and joints.

8. Herbal Teas

Hot flashes and night sweats are common symptoms of menopause that can disrupt sleep and daily activities. Herbal teas such as peppermint, chamomile, and sage have been found to reduce the frequency and severity of hot flashes.

Moreover, these teas can provide relaxation and support stress management.

9. Limit Processed Foods and Added Sugars

Processed foods and added sugars provide empty calories and can contribute to weight gain and other health issues. It’s important to limit your intake of sugary snacks, sodas, processed meats, and refined grains.

Instead, focus on whole, nutrient-dense foods to provide your body with the necessary nutrients during this phase.

10. Hydration

Staying hydrated is vital for overall health, especially during menopause, as hormonal changes can increase the risk of urinary tract infections and accelerate skin aging.

Make sure you consume enough water throughout the day and include hydrating foods such as watermelon, cucumbers, and herbal infusions to maintain optimal hydration levels.