The Menopause Makeover
with Leslie Bonci, MPH, RDN, CSSD, LDN
Menopause has such a negative connotation. At a time of life when you should be enjoying yourself, you may feel physically uncomfortable with your body and the new changes in your health due in part to hormonal fluctuations but also age. We can engage, not be enraged, and find a way to be proactive and preventive. How do I know this? I had an early menopause, and as a registered dietitian, wife, mother, and Glamma, I put in the work to feel my best every day.
So, what am I suggesting? We need to control what we can with a menopause diet or eating plan. What, when, how much you eat, and drink can help with elevated blood pressure, cholesterol, and blood glucose. Consuming enough fiber can help to keep you regular and minimize bloating and indigestion. A sound eating plan can also fortify your support structure to optimize bone health. The foods you choose can optimize the health of your eyes and keep you moving and grooving.
What Is the Menopause Diet?
The menopause diet is a way of eating designed to address the specific nutritional needs and health challenges that arise during perimenopause and menopause. It’s not a rigid meal plan or a calorie-cutting regimen — it’s a strategic approach to food that works with your changing hormones rather than against them.
During menopause, declining estrogen levels trigger a cascade of changes: shifts in bone density, altered cholesterol levels, changes in how the body stores fat (especially around the abdomen), slower metabolism, increased cardiovascular risk, and disruptions in sleep and mood. A well-designed diet for menopausal women addresses all of these simultaneously through food choices rather than restriction.
The core principles of a menopause-supportive eating pattern include prioritizing protein and calcium for bone health, choosing anti-inflammatory fats, eating more fiber-rich foods, and incorporating phytoestrogen-containing foods that may gently support estrogen balance.
My Recommendations
Be Fit, Fed, and Fearless! Age is a privilege, not a punishment! This is our time to keep on, we do not have to keep up with anyone. Make your foods count. The goal is to get the most out of what you eat in terms of the nutritional value. Many women say that they cannot eat like they used to, in terms of calories, or they gain weight. When it comes to meals, do not be a feudie, be a foodie! Choose the foods you like in an amount that is satisfying. Sit and savor to enjoy every bite.
When thinking about what to eat during menopause, the focus should be on nutrient density — choosing foods that deliver maximum benefit per bite. Here are the top food categories that research and clinical practice consistently support for menopausal women.
Phytoestrogen-Rich Foods
Phytoestrogens are plant compounds that weakly mimic estrogen in the body. Some studies suggest they can modestly reduce hot flash frequency and support hormone balance. The best sources are soy-based foods like tofu, edamame, tempeh, and soy milk, as well as flaxseeds, lentils, and sesame seeds. These are among the most studied foods that help with menopause naturally.
Calcium & Vitamin D Foods
Estrogen plays a key role in bone density. As levels drop during menopause, bone loss accelerates significantly — making calcium and Vitamin D essential. Dairy products (milk, yogurt, cheese), canned fish with soft bones (sardines, salmon), almonds, and calcium-fortified plant milks are all excellent choices. Without enough Vitamin D, the body can’t absorb calcium effectively; food sources include eggs, fatty fish, and fortified dairy.
Protein-Rich Foods
Protein becomes increasingly important after 50 to preserve muscle mass, support bone strength, and keep metabolism healthy. Aim to include a quality protein source at every meal: eggs, lean meats, poultry, fish, legumes, dairy, and soy foods all count. Higher protein intake is also associated with greater satiety, which helps with menopause-related weight management.
Omega-3 Fatty Acids
Fatty fish (salmon, mackerel, sardines, herring) and plant-based sources like walnuts and flaxseed provide omega-3s — essential fats with anti-inflammatory properties that support heart and brain health. Because cardiovascular risk rises after menopause, making omega-3-rich foods a regular part of your eating pattern is especially important.
To create a proactive plate, consider the following:
- Include foods that contain nutrients (lutein and zeaxanthin) for eye health such as deep green and deep orange fruits and vegetables as well as egg yolks
- Include foods that can help to manage blood pressure. Foods that contain dietary nitrates (beets, celery, spinach, and arugula) and foods with potassium (fruits, vegetables, nuts, and seeds and dairy) are part of this group.
- Be selective with fats. Choose more monounsaturated fats such as olive oil, nuts, nut butter, seeds, seed butter, avocado, and omega 3 fatty acids. These can be found in fatty fish such as salmon, sardines, mackerel, and plant-based sources such as flaxseed and walnuts.
Fortify your supporting structure with bone-protecting foods such as:
| Nutrient | Why It Matters | Best Food Sources |
|---|---|---|
| Calcium | Primary mineral in bone structure | Dairy, canned salmon/sardines, almonds, fortified plant milks |
| Vitamin D | Essential for calcium absorption | Eggs, fatty fish, fortified milk, sunlight exposure |
| Vitamin K | Activates bone-building proteins | Leafy greens, green tea, soy foods, prunes |
| Protein | Structural component of bone matrix | Meat, poultry, fish, eggs, dairy, legumes |
| Boron & Polyphenols | Support calcium metabolism and reduce bone breakdown | Prunes (uniquely rich), apples, pears, nuts |
| Magnesium | Works with calcium for bone density | Dark chocolate, nuts, seeds, leafy greens, whole grains |
Heart & Blood Pressure Support
After menopause, cardiovascular risk rises significantly. Estrogen had been protective; without it, LDL cholesterol often climbs and arterial flexibility decreases. These foods for menopause are especially helpful for heart health:
- Dietary nitrate foods — beets, celery, spinach, and arugula — help the body produce nitric oxide, which relaxes blood vessels and supports healthy blood pressure. Including these regularly is a smart strategy for menopausal women with elevated blood pressure or cardiovascular concerns.
- Potassium-rich foods — fruits, vegetables, nuts, seeds, and dairy — help counter the blood pressure-raising effects of sodium. A diet rich in potassium is consistently associated with lower hypertension risk.
- Soluble fiber from oats, beans, apples, and flaxseed helps lower LDL cholesterol by binding to it in the digestive tract and removing it before absorption.
Choosing monounsaturated fats (olive oil, avocado, most nuts) over saturated fats is also important: they support healthier cholesterol ratios without raising LDL.
Gut Health, Bloating & Digestive Comfort
Many women experience bloating, constipation, and digestive discomfort during menopause — driven by hormonal changes, reduced gut motility, and alterations in the gut microbiome. Diet plays a central role in managing all three.
Fiber for Regularity
Aim for 25 grams of fiber per day from a variety of sources: bran cereals, oats, beans and lentils, fruits (especially with skin), vegetables, nuts, and seeds. Fiber keeps digestion moving, feeds beneficial gut bacteria, and helps manage blood sugar — a triple benefit for menopausal women.
Fermented & Probiotic Foods
The gut microbiome shifts during menopause, and emerging research suggests these changes may influence estrogen metabolism, mood, and inflammation. Supporting gut diversity through fermented foods is a low-risk, high-reward strategy.
Foods to Limit During Menopause
Knowing what to reduce is just as important as knowing what to eat. While no food needs to be permanently banned, these categories deserve more careful attention during menopause:
- Alcohol — Even moderate alcohol consumption can worsen hot flashes, disrupt sleep, weaken bones over time, and raise breast cancer risk post-menopause. If you drink, limiting to occasional use is wise.
- Highly processed foods & added sugars — These drive inflammation, blood sugar spikes, and weight gain — all challenges that intensify during menopause.
- Excess sodium — Increases calcium loss through the kidneys and raises blood pressure risk.
- Caffeine & spicy foods — Common hot flash triggers in some women. Monitor your personal response.
Feed the need to eat well, live well, and stay well. This is your time to strive and thrive.
Leslie Bonci, MPH, RDN, CSSD, LDN
Owner- Active Eating Advice by Leslie Bonci, Inc
Twitter: @lesliebonci
