The Best (and Worst) Foods for Menopause Support.
Over coffee last week, a friend told me how she hits a wall every afternoon around 3pm. “I reach for another coffee or biscuit,” she said, “but then I’m wide awake at 2am, sweating through my PJs.”
It was such a good reminder that during menopause, food isn’t just food — it’s one of the biggest influencers of how we feel day to day. As Hippocrates said, “Food is Medicine” and it’s never been truer than when dealing with Perimenopause or Menopause.
This is where we can really work WITH our hormones or inadvertently work completely against them..causing us to endure symptoms we really shouldn’t be enduring.
I’m super excited to share with you what foods love your hormones — and the ones that throw them under the bus.
The Best Foods for Menopause Support
Protein-Rich Foods
Chicken, fish, eggs, Greek yoghurt, legumes, nuts.
Why: Protein helps preserve lean muscle mass (which naturally declines in menopause) and we need good muscle mass to keep us strong and moving. Protein also keeps blood sugar steady, reducing mood swings and cravings. It keeps you full for longer too.
Healthy Fats
Avocados, olive oil, nuts, seeds, fatty fish like salmon.
Why: These fats reduce inflammation, support brain function (helps reduce brain fog), and are key for hormone production.
Fibre Powerhouses
Veggies, fruit with skin, beans, lentils, whole grains (if tolerated).
Why: Fibre supports digestion, balances blood sugar, and helps manage cholesterol (which can sneak up during menopause). And of course it helps keep our bowels moving too.
Phytoestrogen Foods
Flaxseeds, soy, chickpeas, sesame seeds.
Why: These plant-based compounds gently mimic oestrogen in the body, helping with symptoms like hot flushes and dryness.
Hydration Helpers
Water, herbal teas, coconut water.
Why: Even mild dehydration worsens brain fog, headaches, and fatigue. Staying hydrated is a simple but overlooked superpower. Remember, for every KG you weigh, you should be drinking around 30ml of water. So for someone weighing 70kg, it's 2,100ml.
The Worst Foods for Menopause Support
Refined Sugars and Processed Carbs
White bread, pastries, sweets, pasta.
Why: Anything white really spikes blood sugar, leading to crashes that make mood swings, brain fog, and cravings even worse.
Alcohol
Wine o’clock might feel like relief, but alcohol disrupts sleep, increases hot flushes, and puts more pressure on your liver (which is already working hard on hormone detox). Do yourself a favour and make a list of what other things give you a feeling of relief and try to swap it out…a nice walk, water with lime juice, a cup of tea, a massage?
Highly Processed Foods
Chips, takeaways, packaged snacks.
Why: These are usually high in unhealthy fats, salt, and additives that ramp up inflammation and leave us sluggish. Given how our hormones are shifting, we’ll also put weight on more easily with these foods then we did in the past eating them.
Too Much Caffeine
I’m living in a country where coffee is almost a religion…so I’m saying this with love, one morning coffee and you are fine. Three and you are in survival mode which will increase hot flushes, anxiety, and a wired-but-tired feeling at 2am. Did you know that after 2 cups of regular coffee, the body reaches its maximum level of alertness!
Salty Foods
Processed meats, canned soups, fast food.
Why: High sodium contributes to bloating, water retention and dehydration. A decrease in hormones like oestrogen during menopause makes us more sensitive to salt, increasing our risk for high blood pressure and its associated health issues. This unfortunately is quite common in mid life!
A Simple Shift You Can Try Today
Instead of focusing on cutting everything out, think about crowing out…it’s about adding in so you don’t have any room anymore to add any foods that may worsen your symptoms.
Add a tablespoon of flaxseeds to your breakfast.
Swap one glass of wine for sparkling water with lime.
Choose protein + veg first at dinner, then add carbs.
If you need recipe inspiration, I have a whole recipe blog dedicated to giving you delicious, easy and quick to prepare meals that will support menopause. It’s here.
Try crowding out the foods that don’t support you with those that do. These small tweaks will add up to less chaos, steadier energy, and a body that feels more like your ally than your enemy.
Menopause is a season — not a sentence. And the food on your plate can either dial down the symptoms or turn the volume up. You don’t need to overhaul everything overnight. Just start with one swap, one addition, and build from there.
Trust me — your hormones will thank you. And so will your sleep.
Put the mask on you first, eat food that supports your menopause journey and thrive again!
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