Weight gain after menopause is like an unwelcome guest who won’t leave. Like, seriously, you can go now. Your metabolism slows down, hormones throw curveballs, and suddenly none of your clothes fit you properly.
What the hell is going on? Oh, hello, menopause. Yes, it sucks and it can be frustrating and exhausting BUT by eating foods for menopause, you can glide through this part of your life like a champ. Sort of.
Today, I want to share 10 menopausal foods you should be eating on the daily and adding to your grocery list asap. I also want to share 5 foods to avoid during menopause.
These menopausal foods aren’t cure-alls, but they will surely make menopause a lot more bearable. And at the end of the day, that’s all we want.
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10 foods for menopause that fight belly fat and calm the crazy in you
Here is a list of the 10 best foods for menopause. Always consult your doctor before making any changes to your diet or meal plan. Some foods don’t play nice with certain medications, so please check first.
I think it’s important to keep in mind that the foods we eat play a huge role in our physical and mental health. That old saying, ‘you are what you eat,’ holds more truth than people realize.
You should be taking good care of your health, especially during menopause and beyond. Our bodies are changing rapidly and have different needs, and it’s up to us to address those needs.
Enough babbling, let’s get to the 10 best foods for menopause.
Salmon
Packed with omega-3 fatty acids and protein, salmon reduces inflammation and supports hormone health, which is exactly what your bod needs when it’s in menopause mode. Eating salmon a couple of times a week helps protect your heart and keeps your mood steadier.
More health benefits of salmon:
- supports brain health and cognitive well-being
- may reduce wrinkles – good for skin health
- good source of protein for muscle recovery and growth
Avocados
Loaded with healthy fats, fibre, and potassium, avocados help control blood sugar and keep you full longer, which helps you fight those moody cravings and, in turn, keeps the belly fat away!. Their creamy texture makes them an easy addition to smoothies, salads, or toast.
More health benefits of avocados:
- reduces high blood pressure
- helps reduce stress
- boosts healthy skin
Lentils
Lentils offer plant-based protein and fibre that stabilize blood sugar and keep digestion smooth—two big wins for weight gain after menopause. They’re budget-friendly, versatile, and perfect for hearty soups and salads.
More health benefits of lentils:
- keeps your heart healthy
- reduces the risk of chronic diseases
Greek Yogurt
High in protein and calcium, Greek yogurt supports bone and muscle health, both crucial for women over 50. Plus, probiotics help with digestion, reducing bloat, which keeps your gut happy, which keeps you happy.
More health benefits of Greek yogurt:
- use in anti-aging facial masks
- hair mask to help moisturize, strengthen and shine
- good for weight management
Flaxseeds
Tiny but mighty, flaxseeds are rich in fibre and phytoestrogens that may ease menopause symptoms like hot flashes. Sprinkle ground flaxseed into your yogurt, oatmeal, or smoothies to help balance out those raging hormones.
More health benefits of flaxseeds:
- aids in heart health
- radiant and glowing skin
- contains anti-cancer properties
Leafy Greens
Spinach, kale, and other leafy greens are loaded with vitamins, calcium, and fibre, helping reduce inflammation and promote fullness. Adding them daily to your meals is a simple way to keep your energy up and support digestion.
More health benefits of leafy greens:
- support vision
- bone health
- supports skin health
Quinoa
Quinoa is a complete protein and a slow-digesting carb, which helps stabilize blood sugar and keep hunger at bay. It’s an easy base for balanced meals that support your metabolism and muscle health. Cook some up and toss it in baked goods (keto or healthy, of course) or enjoy as a side dish to that healthy salmon!
More health benefits of quinoa:
- controls diabetes
- supports heart health
- gluten-free
Berries
Berries are low in sugar but high in antioxidants that fight inflammation and boost brain health, especially important as menopause can bring on brain fog moments. Enjoy them fresh or frozen as a naturally sweet snack or meal topper.
More health benefits of berries:
- promotes a healthy complexion
- good source of Vitamin C
- may prevent cancer
Tofu or Tempeh
Soy-based foods like tofu and tempeh contain phytoestrogens that may help balance hormones naturally. They’re also rich in protein and calcium, great for maintaining muscle and bone health in menopausal women.
More health benefits of tofu/tempeh:
- lowers blood pressure
- reduce inflammation
- helps keep bowels regular
Dark Chocolate (Yes, Really)
Yay!!! Dark chocolate with at least 70% cacao provides magnesium, which supports mood, sleep, and relaxation—all of which can be challenging during menopause. A small square can be a delicious way to satisfy cravings without wrecking your balanced meals.
Tip: I always buy 100% dark chocolate and stuff a little piece in a date. Fibre and magnesium, and yumminess all in one!
More health benefits of dark chocolate:
- lowers blood pressure
- good for skin health
- supports brain health
That wraps up this list of foods for menopause. You can see that there is a wide variety of foods you should be eating that will help you endure this phase of life.
Here’s a list of foods to avoid during menopause. These foods will just make your symptoms and your life more unbearable than they already are. Trust me on that!
Foods to avoid during menopause
Sugary Snacks & Desserts
They spike blood sugar and trigger mood swings, plus they love to pack on that stubborn belly fat.
Processed & Fried Foods
Loaded with unhealthy fats and salt, they increase inflammation and make bloating way worse.
Caffeine
Sure, it perks you up—but too much can worsen hot flashes and mess with your sleep.
Alcohol
It disrupts hormone balance, dehydrates your skin, and can intensify mood swings and night sweats.
Refined Carbs (White Bread, Pasta, etc.)
These cause blood sugar rollercoasters that feed cravings and fat storage around your middle.
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Final Thoughts on foods for menopause
Beating weight gain after menopause isn’t about starving yourself to death. It’s about knowing and understanding the menopausal foods that work with your shifting hormones, boost your metabolism and reduce the risk of menopause weight gain.
You might really like this article from Health Line about menopause.
I hope this article helped you even a little bit. Now you have a good, solid list of foods for menopause and foods to avoid during menopause. And remember, it’ll all be over soon!
