The 8 Best Foods for Menopause Symptoms

Oestrogen and progestin declines can cause calcium and vitamin D imbalances. It may cause repeated fractures in women. Milk, yoghurt, and cheese are rich in bone-healthy calcium, phosphorus, potassium, vitamin D, and vitamin K.

Yoghurt and dairy products 

Green vegetables, including broccoli, kale, and cabbage, are high in vitamins, minerals, fiber, and antioxidants. They may help reduce oestrogen levels during menopause.

Green vegetables 

Whole grains such as brown rice and barley are high in dietary fiber and vitamin B. Whole grains may improve metabolism and help control energy levels. Including whole grains in your diet can help to decrease cholesterol, blood glucose, and prevent constipation.

Whole green 

Breakfast oatmeal is the greatest way to maintain energy. Menopause-friendly foods include berries, yoghurt, and greens. They contain nutritious carbs and fibers that prevent diabetes, high cholesterol, weight gain, inflammation, and constipation.


Fish like salmon and mackerel provide omega-3 fatty acids and vitamin D, which are needed during menopause. Omega-3s may lessen night sweats and breast cancer risk, according to research. Vitamin D reduces early menopause risk.

Fatty fish 

Beans and legumes contain plant-based proteins that delay early menopause. It prolongs female reproduction. Soybeans contain phytoestrogen. It may be a mild oestrogen from plants. It aids menopause and bone health.

Beans and lentils 

Rich in phytoestrogens are seeds like flaxseeds, sesame seeds, and linseeds. It supports hormone balance, especially during menopause.


Drinking enough water can relieve menopause's most prevalent symptom, dryness. Cell, skin, and mucous membrane dryness may lower estrogen levels. Drinking 2-3 litres of water can cleanse toxins and minimize hormonal bloating.