Can a low carb diet help women with menopause symptoms
Menopause can bring with it a mix of symptoms — from hot flushes and weight gain to brain fog, low energy, and disrupted sleep.
Many women wonder whether dietary changes, like reducing carbs, could help ease this transition. One approach gaining attention is the low carb diet, and research suggests it may play a supportive role in managing menopause symptoms.
At Zing Wellbeing, our qualified nutritionists have developed a full Low Carb Recipe Book and Low Carb Meal Plans inside the Zing Wellbeing App to make this way of eating simple, healthy, and sustainable.
Why a Low Carb Diet Can Support Women in Menopause
1. Balancing Blood Sugar
During menopause, hormonal shifts (particularly the decline in oestrogen) can make blood sugar regulation more difficult, which often leads to energy crashes and sugar cravings. A low carb diet helps reduce blood sugar spikes, leading to steadier energy throughout the day.
2. Supporting Weight Management
Many women notice weight gain, especially around the tummy, during menopause. Low carb meals are naturally higher in protein and healthy fats, which keep you feeling fuller for longer, reduce snacking, and support lean muscle mass — all of which are key to maintaining a healthy weight.
You can also see Rhian's health journey here where she uses the Zing Wellbeing low carb recipes
3. Reducing Inflammation
Processed carbs and refined sugars can increase inflammation, which is linked to joint pain, fatigue, and even hot flush severity. A diet lower in refined carbs but rich in whole foods can help calm inflammation and support overall wellbeing.
4. Supporting Gut Health
Gut health plays a huge role in hormone balance, mood, and digestion. Many low carb recipes (like those in the Zing Wellbeing Low Carb Recipe Book) are packed with fibre-rich vegetables, lean proteins, nuts, and seeds that nourish the gut microbiome.
5. Boosting Mental Clarity & Mood
Blood sugar fluctuations are tied to mood swings and brain fog. By eating low carb, you can experience steadier mental focus, fewer crashes, and more consistent energy.
Easy, Healthy and Tasty Low Carb Recipes
One of the biggest concerns women have about trying low carb is that it might feel restrictive or boring. That’s why at Zing Wellbeing, our nutritionists have created easy, healthy and tasty recipes that the whole family can enjoy.
From Low Carb Chicken Pesto Bake to Vegetable Frittatas, Salmon Trays, and Protein-Rich Smoothies, every recipe is designed to be nourishing, quick to prepare, and totally satisfying — no bland diet food here.
Inside the Zing Wellbeing App, you’ll also find:
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Low Carb Meal Plans created by nutritionists
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Swap-in, swap-out options to suit your tastes
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Shopping lists to make meal prep stress-free
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Hundreds of other meal plans for menopause, gut health, weight loss, and more
Should You Try a Low Carb Diet in Menopause?
While not every woman will benefit from cutting carbs dramatically, focusing on smarter carbs — like wholegrains, legumes, vegetables, and avoiding refined sugars — can make a noticeable difference in symptoms.
The key is finding an approach that feels balanced and sustainable. That’s why the Zing Wellbeing Low Carb Recipe Book and our App-based Low Carb Meal Plans are such powerful tools — they take the guesswork out and give you ready-to-go, nutritionist-approved recipes designed with women’s health in mind.
You can shop the book here
Takeaway
A low carb diet can help reduce menopause symptoms such as weight gain, low energy, mood swings, and inflammation, while supporting better gut health and hormonal balance.
If you’re ready to explore this way of eating, check out the Zing Wellbeing Low Carb Recipe Book and start using the Low Carb Meal Plans inside the Zing Wellbeing App — all designed to help you feel stronger, more energised, and in control during menopause.
✨ Because eating well during menopause doesn’t need to be complicated — it just needs to be nourishing, tasty, and tailored to you. ✨
