Which foods you should eat more of and what to avoid during menopause

Symptoms of menopause are very uncomfortable, and the foods you choose to eat can play their part in worsening or alleviating them – here is everything you need to know

Women going through menopause should be eating more dairy and fish and less sugar and carbs, according to a leading doctor.

Menopause is the period in a woman’s life when menstruation ceases, marking the end of her ability to reproduce, and this can bring about many changes, both physical and mental.

Typical symptoms of menopause include hot flushes, brain fog, night sweats, difficulty sleeping and fatigue among many others. And what you eat – or don’t eat – can trigger, or alleviate, these symptoms.

Read more: 13 signs of perimenopause and the simple lifestyle changes to help treat symptoms

Read more: GP says 'eat more of this food' to help combat menopause brain fog

Dr Jennifer Singh, a specialist in integrative in women’s health and bioidentical hormone balancing for the Marion Gluck Clinic, has revealed the foods menopausal women should eat more of, and less of, and the reasons why.

Calcium, Vitamin D, and fibre-rich foods are very important, according to Dr Singh.

She tells RSVP Live: “Calcium-rich foods such as dairy products, leafy greens can help maintain bone density and reduce the risk of osteoporosis

“Vitamin D sources such as fatty fish, eggs and fortified foods can enhance calcium absorption to support bone health.

“Fibre rich food such as wholegrains, fruit, vegetables and legumes help digestion which can support liver detoxification and hormonal balance.”

Healthy fats and foods rich in phyto-oestrogen should also be a priority.

Dr. Singh continues: “Omega 3 fatty acids such as oily fish, flaxseeds and walnuts can reduce inflammation and protect against cardiovascular disease.

“Phyto-oestrogen rich foods such as soy, flaxseeds, chickpeas can mimic oestrogen and can be breast cancer protective.”

Sometimes, due to unpleasant symptoms, it can be tempting to reach out for caffeine, sugar, saturated fats and carbs to make you feel better. But Dr Singh has explained why this will only worsen symptoms.

“Caffeine and alcohol should be avoided as these can affect anxiety and cause issues with sleep and hot flushes,” she says.

“Refined sugar and carbs can cause insulin spikes and lead to poor blood sugar control which in turn can cause weight gain, mood swings and fatigue as well as upset hormonal balance.

“Saturated and trans fats increase the risk of heart disease and excessive salt can lead to water retention, causing bloating and blood pressure issues.”

Experiencing food cravings is normal for women on their period or going through pregnancy. Due to our hormones, this is common in menopause too.

Sharing how to kick cravings to the curb, Dr Singh says: “Hormonal fluctuations can lead to cravings, especially high sugar or refined carbs, therefore eating balanced meals with protein, fibre and healthy fats helps to stabilise blood sugar. Drinking sparkling water has been known to also help cravings and reduce appetite.”

Eating on the go during menopause is not advisable.

She continues: “It is important to also not eat on the go as we often go into autopilot and are not eating mindfully which can lead to overeating.”

Join RSVP Live's WhatsApp community to get celebrity news and our top stories