Menopause: what to eat to feel good

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Menopause marks a new chapter (not always an easy one) in women’s lives. Hot flashes, restless sleep, mood swings, or unexpected weight gain — hormonal changes can take over. The good news? What you put on your plate can make a real difference.

A well-adapted diet can help ease symptoms, support energy levels, and maintain overall health. Here is a simple, practical guide from our partner ÉquipeNutrition to help you identify which foods to prioritise, and which to limit, for navigating menopause with greater comfort and vitality.
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1. Calcium and vitamin d to protect your bones

During menopause, declining estrogen levels weaken bone density by disrupting the natural bone renewal process, which increases the risk of fractures. Certain nutrition strategies can help reduce the risk of osteoporosis.
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Calcium: The “building blocks” of your bones

Calcium is essential for maintaining strong bones. You can find it in dairy products, calcium-set tofu, fortified plant-based beverages, and certain beans. Easy ways to add more calcium: mix yogurt or cottage cheese into your breakfast, make smoothies with fortified drinks, or toss white beans into soups and salads.

Vitamin D: Helping your body absorb calcium

Vitamin D boosts calcium absorption and supports bone remodeling. You can get it from sun exposure (UVB rays) or through your diet. It’s found in fatty fish, milk, and some fortified plant-based beverages. Try eating salmon or mackerel a few times a week, and choose vitamin D–fortified dairy or soy milk for smoothies or cereal.
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2. Protein to maintain muscle mass and support satiety

As we age, muscle mass naturally decreases, which can slow metabolism and contribute to weight gain. Protein is essential to preserve muscle mass and help you feel satisfied after meals.

• At breakfast: enjoy eggs as an omelette, or spread cottage cheese on your morning toast.
• At lunch and dinner: include a serving of chicken, fish, or grilled tofu for a filling meal.
• For snacks: try roasted chickpeas for a savoury crunch, or pair your favourite fruit with a piece of cheese.
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3. Fibre to support digestion and weight management

Fibre helps regulate blood sugar, supports healthy digestion, and promotes fullness, which can help maintain a healthy weight. To increase your fibre intake, focus on:

• Whole grains: add quinoa as a side dish, enjoy oatmeal at breakfast, and choose whole-grain bread and pasta.
• Fruits: add berries to your morning yogurt or bring an apple as an easy snack.
• Vegetables: fill half your plate with roasted vegetables or a side salad, or enjoy them as snacks with a homemade dip.
• Legumes: mix them into salads, soups, or chili for an easy fibre and plant-protein boost.
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4. Phytoestrogens to help reduce hot flashes

Phytoestrogens are natural compounds found in certain foods that can gently mimic estrogen in the body. They’re especially present in soy and flaxseeds. To include more in your routine:

• Try edamame: roasted as a snack, added to a poke bowl, or tossed into soup.
• Experiment with tempeh: in salads, Asian-style stir-fries, or skewers with a satay flavour.
• Use ground flaxseed everywhere: yogurt, muffins, oatmeal and smoothies.
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5. Foods to limit to reduce symptoms

Some foods can worsen menopause symptoms. Cutting back on them may help you feel better:

• Highly processed foods high in sugar and salt such as pastries, chips, deli meats, and soft drinks: in large amounts, they can make weight management more challenging. Enjoy them in moderation.
• Spicy foods like hot spices and spicy sauces: they may trigger hot flashes and night sweats.
• Caffeine and alcohol such as coffee, energy drinks, wine, and beer: they’re known to increase hot flashes and disrupt sleep. Try non-alcoholic options, decaf coffee, or herbal teas.
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A global and personalised approach

Beyond nutrition, many other factors matter during menopause : hydration, sleep, stress, physical activity, supplements, and more. A holistic approach can better support your overall well-being through this transition, especially when it reflects your own symptoms.

If you’re currently experiencing menopause or preparing for it, consider meeting with a registered dietitian to receive:

• A personalised nutrition plan tailored to your symptoms (hot flashes, weight gain, digestive issues, etc.).
• Evidence-based recommendations on supplements (vitamin D, omega-3s, etc.) when needed.
• Ongoing support with regular follow-ups as your needs evolve.
• Practical recipe ideas and menu inspiration based on your preferences and lifestyle.

Compassionate, tailored support can make a real difference in how you experience menopause, helping you feel better day after day.

With the Bonjour-santé membership, members have access to exclusive benefits. They can get advice from Bonjour-santé nutritionists, have their food journal analysed, or enjoy an exclusive discount on their first consultation with a registered dietitian from our partner ÉquipeNutrition. They can also get an exclusive discount on their first consultation with a hormone therapy professional from our partner Praxis to discuss symptoms related to hormonal imbalances, such as those associated with the menopause. To enjoy all these services and much more,  log in to your Bonjour-santé account or subscribe !

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