The Best Foods to Eat During Menopause and Menopause Recipes

As estrogen declines, heart disease risk rises. That’s one reason fatty fish like salmon, sardines, trout, and mackerel are so helpful during this stage. They’re rich in omega-3 fatty acids, which support heart health and help lower inflammation.

Some research suggests omega-3s may also support mood and could help reduce the intensity of hot flashes for some women. Aim to include fatty fish two times per week to get these benefits.

Try this recipe: Grilled Salmon with Asparagus

Bone loss speeds up after menopause, which increases the risk of osteoporosis. Protecting bone health becomes essential, which is why adding more calcium and vitamin D to your diet is important.

Calcium-rich foods include:

• Milk, yogurt, and cheese
• Fortified almond, soy, or oat milk
• Leafy greens like kale and collard greens
• Canned salmon or sardines with bones

Vitamin D helps your body absorb calcium. Fatty fish, fortified dairy products, and safe sun exposure can help you meet your needs. Pairing calcium and vitamin D is one of the smartest nutrition moves during menopause.

Try this recipe: Berry Smoothie Bowl

Many women notice weight gain during menopause, especially around the midsection. Part of this happens because muscle mass naturally decreases with age, which can slow metabolism.

Including protein at every meal helps protect muscle, keeps you full longer, and supports blood sugar balance. The best foods to eat during menopause to lose weight often include lean protein sources such as:

• Chicken or turkey
• Fish
• Eggs
• Greek yogurt
• Beans and lentils
• Tofu and tempeh

Protein doesn’t just help with weight. It also supports strength and healthy aging overall.

Try this recipe: Balsamic Chicken

Fiber is often overlooked, but it’s one of the most important nutrients needed during menopause. It helps regulate digestion, supports heart health, and keeps blood sugar steady. Balanced blood sugar may help reduce cravings and energy crashes.

High-fiber choices include:

• Oats and whole grain bread
• Brown rice and quinoa
• Berries and apples
• Broccoli and Brussels sprouts
• Beans and chickpeas

If you’re looking for good foods to eat during menopause for weight management, fiber should be at the top of the list. It helps you feel satisfied without overeating.

Try this recipe: Dense Bean Salad

Phytoestrogens are plant compounds that act similarly to estrogen in the body, though much weaker. Some women find that including soy foods helps ease hot flashes and other menopausal symptoms.

Soy options include:

• Tofu
• Edamame
• Soy milk
• Tempeh

Ground flaxseed is another helpful addition. It contains phytoestrogens and fiber, making it a simple way to boost hormone-friendly nutrition. Add a spoonful to oatmeal, yogurt, or smoothies.

Try this recipe: Tofu Breakfast Burrito

Not all fats are created equal. Swapping saturated fats for heart-healthy options can make a big difference during menopause.

Focus on:

• Olive oil
• Avocados
• Almonds, walnuts, and chia seeds

These fats support heart health and help meals feel more satisfying. That satisfaction can help prevent mindless snacking, which often contributes to menopause-related weight gain.

Try this recipe: Guacamole

Just as important as knowing what the best foods to eat are during menopause, it’s helpful to recognize which foods are the ones that may worsen symptoms. Some women notice that caffeine, spicy foods, or alcohol can trigger hot flashes. Highly processed foods and added sugars may also contribute to weight gain and inflammation. Keeping a simple food journal can help you identify personal triggers.

Menopause isn’t something you can control, but your nutrition choices are. Choosing balanced, nutrient-dense foods to eat during menopause can help support bone strength, protect your heart, maintain muscle, and manage weight gain and belly fat.

To help you find tasty ways to incorporate all of these good foods to eat during menopause into your diet, check out the vast collection of healthy recipes on our site that incorporate these menopause-friendly foods, from fatty fish and other lean proteins to fiber-rich foods, those that contain soy and healthy fats, and recipes that are high in calcium and vitamin D. These menopause recipes have all been developed by chefs and dietitians to taste delicious while helping you to feel better and stay healthier.