10 Foods to Include in Your Diet to Ease Menopause Symptoms

10 Foods to Include in Your Diet to Ease Menopause Symptoms

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Here are 10 must-have foods to include in your menopause diet, along with how they help:

P.S in our Zing Wellbeing Plans we have over 500 recipes and meal plans to help support your health and nutrition and you can access the program here 

1. Flaxseeds

Flaxseeds are rich in lignans, a type of phytoestrogen that mimics estrogen in the body. This can help balance hormone levels and reduce symptoms like hot flashes and night sweats.

  • How to Use: Add ground flaxseeds to smoothies, oatmeal, or yogurt.

2. Fatty Fish

Fatty fish like salmon, mackerel, and sardines are high in omega-3 fatty acids, which can reduce inflammation, improve heart health, and ease mood swings. Omega-3s are also great for skin health, helping to combat dryness often experienced during menopause.

  • How to Use: Aim for at least two servings per week. Try grilled salmon with a side of vegetables or canned sardines on whole-grain toast.


3. Soy Products

Soy is rich in isoflavones, a type of phytoestrogen that can mimic estrogen and help reduce hot flashes and support bone health. Studies suggest soy may also help with mood stabilisation.

  • How to Use: Incorporate tofu, edamame, or soy milk into your meals. For example, try stir-fried tofu with vegetables or a smoothie made with soy milk.


4. Leafy Greens

Calcium needs increase during menopause to support bone health, and leafy greens like spinach, kale, and collard greens are excellent sources. They also provide magnesium, which can help with muscle cramps, sleep, and mood regulation.

  • How to Use: Add greens to salads, smoothies, soups, or as a side dish sautéed with garlic and olive oil.

5. Berries

Berries like blueberries, raspberries, and strawberries are loaded with antioxidants that combat oxidative stress and inflammation. They also help maintain skin elasticity and boost brain health, which can decline during menopause.

  • How to Use: Enjoy a handful of berries as a snack, add them to yogurt, or blend them into a smoothie.


6. Nuts and Seeds

Almonds, walnuts, chia seeds, and sunflower seeds are rich in healthy fats, magnesium, and vitamin E. These nutrients support heart health, stabilise mood, and combat dryness in the skin and hair.

  • How to Use: Snack on a handful of nuts, sprinkle seeds over salads, or mix them into oatmeal.

7. Whole Grains

Whole grains like quinoa, oats, and brown rice are high in fibre, which aids digestion, stabilizes blood sugar, and helps manage weight. Fibre also supports gut health, which can impact hormone balance and mood.

  • How to Use: Replace refined grains with whole-grain options in bread, pasta, or rice dishes.

8. Avocado

Avocados are rich in healthy monounsaturated fats and potassium. They can help regulate blood pressure, support heart health, and keep your skin hydrated and glowing.

  • How to Use: Mash avocado onto toast, slice it into salads, or blend it into a creamy dressing or smoothie.

9. Cruciferous Vegetables

Vegetables like broccoli, cauliflower, and Brussels sprouts contain compounds that support liver detoxification, which helps balance hormones. They’re also rich in calcium and vitamin K for bone health.

  • How to Use: Steam or roast cruciferous vegetables as a side dish, or toss them into stir-fries or casseroles.

10. Herbal Teas

While not a "food," herbal teas like chamomile, peppermint, and red clover can be soothing for menopause symptoms. Red clover, in particular, contains isoflavones that may help reduce hot flashes. Chamomile can promote relaxation and better sleep.

  • How to Use: Sip on a warm cup of herbal tea in the evening or whenever you need a calming moment.


Why Your Diet Matters in Menopause

The foods you eat during menopause can directly impact your hormones, energy levels, and overall well-being. By focusing on nutrient-dense, whole foods, you can help ease the transition and feel more balanced.

At Zing Wellbeing, we offer tailored menopause meal plans designed to incorporate these foods and more. Our plans support weight loss, hormone balance, and overall health with easy-to-follow recipes and guidance.


Take Charge of Your Menopause Journey

Menopause doesn’t have to be a struggle. By making small, intentional changes to your diet, you can reduce symptoms, boost your energy, and feel amazing in your body. Start with these 10 foods, and if you’re ready for more support, explore our Zing Wellbeing Menopause Plans to take the guesswork out of eating for your health.

Together, we can make menopause a time of empowerment, strength, and well-being.

Need to lose weight in the menopause?

And if you do need some extra help to lose weight in menopause, have a look at Rhian's story who has just had her menopause weight loss story featured in the Daily Mail - and you can see the story here

 

Jac's weight loss menopause story

Jac says, "I was feeling the worst I had felt and the menopause was making me soo tired. I was stuck between feeling numb, anxious and sad but now my anxiety is getting a lot better, my body is able to move much more freely, and I have lost 10kg.

I’m really discovering joy in the world again im finding my love for nature and scenery and the outside world again.

My daughter made a comment tonight that struck a cord with me, she said “mum I haven’t seen you laugh so much and be this light and fluffy to be around in over a year” and it was the best compliment I’ve received in a long time.

The Zing Wellbeing program and the community and support that comes with it is just incredible.

I literally feel like my life is changing "

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