Jun 07, 2024
Welcome to the realm of menopause! During this time, your body will undergo various changes, some of which could feel uncomfortable.1 But maintaining a healthy diet full of healthful, nutrient-dense foods can help ease this transition and gives your body the support it needs during this significant shift.2,3
So, let's explore how certain foods can play a role in making your journey through menopause a bit smoother.
Understanding the Effects of Menopause
Menopause isn’t just about bidding goodbye to periods; it’s a profound transformation in a female’s life, signaling the end of a menstrual cycle. Menopause typically occurs around your late 40s to early 50s, although it can vary widely from person to person.1
During menopause, your body undergoes significant hormonal changes, particularly a decrease in the hormone estrogen levels. This hormonal shift doesn't just affect your reproductive system; it affects your entire body, including your muscle mass and metabolism.2 These changes can also cause urine leakage or incontinence, which can be embarrassing and only adds to your anxiety.1
Fear not, there are various remedies available that can help. It's worthwhile to explore incontinence products, such as incontinence panty liners. These liners are thin like regular ones but provide secure protection, quickly locking in leaks to guard against occasional dribbles when exercising, sneezing, or laughing.
Designed for comfort, anatomical fit and discretion, TENA’s range of products can help you manage bladder leaks confidently.
Menopause Diet: How to Eat Right to Avoid Weight Gain
Here's where it gets interesting (and sometimes frustrating): as your estrogen levels decrease, your metabolism may slow down.
These changes in estrogen levels could then lead to increased total body fat and weight gain.2 Plus, hormonal changes can also affect where your body stores fat, often favoring the stomach area.2
But you don't have to live with these changes; there are ways to manage it.2 One good way is your menopause diet.2 While you might need to make some changes, your diet doesn't have to be restrictive, just balanced.2
Let's look at some foods to eat for menopause and those to avoid for weight loss
Following a Mediterranean-Inspired Diet During Menopause
A Mediterranean-inspired diet not only supports weight loss during menopause but also reduces inflammation, protects your heart, and helps manage blood sugar.2,4
If you want to try a Mediterranean diet, it could be helpful to focus these menopause weight loss foods:
- Whole foods like vegetables and fruits4
- Healthy fats like olive oil4,5
- Lean proteins like poultry2
- Fiber-rich foods like whole grains4
Foods that Support Hormone Balance
As estrogen levels decline during menopause, certain foods may help keep your hormones stable. 3,6
Phytoestrogen-rich foods like soya and linseeds have a mild estrogen-like effect on the body.3 That’s why, when you regularly eat these hormone balancing foods in menopause, you might notice relief from symptoms like hot flashes.6
Also, healthy fats could lessen how intense hot flashes feel. Some of them you could try include:6
- Avocados
- Olives
- Walnuts
- Sunflower seeds
- Omega-3 fatty acids in fatty fish like salmon and seeds like flaxseed
Foods to Avoid When Experiencing Menopausal Weight Gain
There are some foods that might be working against you in your battle against menopausal weight gain. Certain foods, like white bread, processed meats, or foods with a lot of added oil or sugar2, combined with a sedentary lifestyle can add those extra pounds making your journey through menopause feel like an uphill climb.2
Here are some foods to avoid when experiencing weight gain during menopause:
Steering Clear of Alcohol and Caffeine
When it comes to managing menopausal symptoms like hot flushes, it's important to be mindful of your caffeine and alcohol intake. Caffeine, found in beverages like coffee, tea, and colas, can worsen hot flushes, so it's wise to moderate your consumption.3
Likewise, alcohol can also worsen symptoms, so it's best to keep within a sensible limit. The general recommendation is to stick to no more than two to three units per day. 3 However, if you find that alcohol triggers or intensifies your symptoms, it may be best to avoid it altogether .3
Cutting Back on Processed Foods
Eating less processed foods like white bread, pastries, sugar-sweetened drinks, or processed meats during menopause is key for several reasons.2 Firstly, these foods are often packed with empty calories2 and lacking in essential nutrients.
Research shows that a diet like the Mediterranean diet, which limits the consumption of processed foods and sugar, works to optimize your health and maintain a healthy weight during this hormonal transition.4
Your risk of developing heart disease also increases during menopause.3 Not only is it important to cut back on processed foods to decrease your risk of heart disease, but it can help you to avoid weight gain during menopause.
Instead of processed snacks, opt for healthier nutrient dense foods that provide a variety of colorful fruits and vegetables, whole grains, and lean proteins.2 And view the ultra-processed foods, like sugary beverages as an occasional treat as they carry extra calories.2
You can reduce your intake of processed foods by cutting down on processed meats, ready-made pastries such as cakes or cookies, and foods with added oils and sugars.2
Limiting Refined Carbohydrates
Refined carbs, such as white bread, pasta, and sugary snacks, can cause rapid spikes and crashes in blood sugar levels7, leading to increased hunger and cravings. This rollercoaster effect can make it challenging to maintain a healthy weight and may worsen symptoms like mood swings and fatigue.
This rollercoaster effect can make it challenging to maintain a healthy weight and may worsen symptoms like mood swings and fatigue. 8 Instead it could be helpful to try carbs like oatmeal, sweet potatoes, and peas.8
Feeling overwhelmed? Save our handy grocery list that includes foods to support your menopause weight loss down.
Specific Nutrients Needed During Menopause
Extreme fad diets may lead to short-term weight loss, but a regular, nutrient-filled diet is more likely to support your long-term weight goals.2
Here are some of the best macros for menopause weight loss that are worth adding to your diet:
Protein
Eating a protein-rich diet could help protect your muscle mass, boost your metabolism, and help you stay full longer.9 Some options you could try including lentils, fish, lean meats, nuts, and soy products.9
Fiber
Whole grains like brown rice, oats, and chicken peas are a great swap for refined carbohydrates during menopause.3 Their high fiber content helps keep your blood sugar levels stable, supports healthy digestion, and keeps you feeling full and energized for longer.3,10,11
Vitamins and Minerals
Filling your plate with a variety of colorful fruits and vegetables could be helpful in your weight loss journey.2
All types of fruits and vegetables (fresh, frozen, canned, juiced, or dried) are packed with vitamins, minerals, antioxidants, and fiber.3
Their array of nutrients supports heart health, and bone strength, helping you stay healthy and strong. 3
Calcium
Starting around age 35, our bodies begin to gradually lose calcium from our bones. However, during menopause, this process speeds up due to the decrease in estrogen levels.3 This accelerated loss of calcium can significantly heighten the risk of developing osteoporosis.3
Options like lower-fat milk, cheese (in moderation), and yogurt are fantastic sources of calcium and form part of a healthy diet.3 And, if you’re lactose intolerant, you could try foods rich in calcium like leafy greens, vegetables, salmon, and broccoli.12
Incorporating low-fat dairy into your diet supports bone health and helps to maintain a healthy lifestyle, which may also help with menopause symptoms.3
Water
It might not seem like it but staying hydrated is important.13 Water helps your body run smoothly every day and could even support your weight-loss journey. It boosts your metabolism, helps keep your appetite in check, and keeps you feeling your best.13,14
Healthy Weight? You’ve Got This!
Now that you know which foods to eat and avoid to help you boost weight loss, and you have the list of foods to eat, you’re well on your way to not just a diet, but a healthier way of life during menopause and beyond.
Feeling like you want to get active? You can also boost your all-over wellness journey with some exercises during menopause too. We’ve got you covered!
FAQs
How to Lose Weight During Menopause Fast?
Losing weight does not happen overnight. Weight loss that lasts may come from eating nutritious meals, regular activity, good sleep, and consistent healthy habits in the long term.2
How to Increase Metabolism During Menopause?
You could help how your body uses energy by strength training and eating regular meals with enough protein.9,15 Read our article with five extra ways that may help you lose belly fat from menopause to help!
What Food Should I Eat to Lose Weight During Menopause?
You could try adding whole foods such as lean protein, vegetables, whole grains, and healthy fats to your diet.3,4 They help you stay fuller for longer and help your blood sugar stay stable.3,4
What's The Worst Carb for Belly Fat?
Some carbs, especially refined ones like white bread and sugary snacks, could cause fat to build up and blood sugar spikes, making your weight loss journey a little harder.8
References
1. World Health Organization. ‘Menopause’. 2022. Accessed 13 May 2024. Available from: https://www.who.int/news-room/fact-sheets/detail/menopause
2. Johnson, S. ‘Best ways to lose weight during menopause’. 2019. Accessed 13 May 2024. Available from: https://www.medicalnewstoday.com/articles/325386
3. British Dietetics Association. ‘Menopause and diet’. 2024. Accessed 13 May 2024. Available from: https://www.bda.uk.com/resource/menopause-diet.html
4. Link R. Mediterranean Diet Review: Does It Work for Weight Loss? [Internet]. Healthline. Healthline Media; 2019. Available from: https://www.healthline.com/nutrition/mediterranean-diet-review
5. British Nutrition Foundation. ‘Managing menopause with diet’. 2022. Accessed 14 May 2024. Available from: https://www.nutrition.org.uk/nutrition-for/women/menopause/managing-menopause-symptoms-with-nutrition-and-diet/
6. Australian Menopause Centre. ‘The importance of healthy fats what are they?’. 2023. Accessed 14 May 2024. Available from: https://www.menopausecentre.com.au/information-centre/articles/the-importance-of-healthy-fats-what-are-they-a-recipe-you-cant-miss/
7. U Chicago Medicine. ‘Why am I gaining weight so fast during menopause? And will hormone therapy help’. 2023. Accessed 14 May 2024. Available from: https://www.uchicagomedicine.org/forefront/womens-health-articles/2023/april/menopause-weight-gain-hormone-therapy
8. Holesh JE, Aslam S, Martin A. Physiology, Carbohydrates. StatPearls - NCBI Bookshelf. Published May 12, 2023. https://www.ncbi.nlm.nih.gov/books/NBK4592
9. Gunnars K. 10 Science-Backed Reasons to Eat More Protein [Internet]. Healthline. Healthline Media; 2025. Available from: https://www.healthline.com/nutrition/10-reasons-to-eat-more-protein#metabolism
10. Mayo Clinic Staff. Whole grains: Hearty options for a healthy diet [Internet]. Mayo Clinic. 2025. Available from: https://www.mayoclinic.org/healthy-lifestyle/nutrition-and-healthy-eating/in-depth/whole-grains/art-20047826
11. Mayo Clinic. Dietary fiber: Essential for a healthy diet [Internet]. Mayo Clinic. Mayo Clinic; 2024. Available from: https://www.mayoclinic.org/healthy-lifestyle/nutrition-and-healthy-eating/in-depth/fiber/art-20043983
12. WebMD Editorial Contributors. Osteoporosis and Menopause [Internet]. WebMD. 2024. Available from: https://www.webmd.com/menopause/osteoporosis-menopause
13. McIntosh J. 15 Benefits of Drinking Water and Other Water Facts [Internet]. Medical News Today. 2024. Available from: https://www.medicalnewstoday.com/articles/290814
14. Cooper J. The Best and Worst Drinks for Losing Weight [Internet]. WebMD. 2025. Available from: https://www.webmd.com/diet/ss/slideshow-best-worst-drinks-weight
15. DiLonardo MJ. Menopause, Weight Gain, and Exercise Tips [Internet]. WebMD. 2025. Available from: https://www.webmd.com/menopause/menopause-weight-gain-and-exercise-tips
