Menopause is one of the most transformative experiences a woman goes through. The hot flashes, mood swings, weight gain, and frustration can be very challenging to deal with. But let me be the bearer of good news, as I have helped multiple women transition through this phase with utmost elegance and grace.

Holistic nutrition, Indian traditional medicine, and personalized diet plans are the best combination that I have seen work for all my clients. So, here I am today to give you some of my tips to help you navigate this challenge better, because menopause should not be miserable.

Read More: Skin in Menopause: Nutrition & Holistic Care for a Healthy Glow

What I have discovered in my years of practice is that the kitchen offers the best medicine. It can help you outsmart the belly fat, fix your mood swings, and cool down your hot flashes. In this article, I'm sharing exactly what I tell my patients at OneHealth by Dr. Shikha Sharma - the same advice that's helped so many women just like you.

So let's begin!

Best Diet for Menopause: What’s on the Menu?

Leafy Greens: Spinach, kale, and methi (fenugreek) aren’t just for salads—they’re full of calcium and magnesium, which help out your bones. And let’s face it, nobody wants to deal with weak bones on top of everything else.

Whole Grains: Instead of refined carbs, go for oats, quinoa, and brown rice. They keep your blood sugar steady, so you won’t feel like you’re crashing on energy any minute.

Healthy Fats: Avocados, nuts, and seeds are so, so good. They’re high in omega-3s, which help you lessen inflammation and keep your heart happy. Plus, they make everything taste better.

Protein Power: Lentils, chickpeas, and lean meats help maintain muscle mass, which lessens during menopause in women. And more muscle means a better metabolism—so yes, please!

Dairy or Alternatives: Yogurt, paneer, and milk can give you all the calcium your bones want.

Food for Menopause: What to Include in Your Diet

Your body goes through a lot of changes during menopause, and the right healthy diet for menopause can really help with your symptoms. Here are the best foods to include:

1. Calcium for Stronger Bones

During menopause, as estrogen levels reduce, bones also weaken, which is why calcium is so important for the body.

Dairy (milk, yogurt, paneer)
Leafy greens (spinach, kale)
Sesame seeds (til) and almonds

2. Phytoestrogen to Balance Hormones

Phytoestrogens can behave just like estrogen in the body, so they help a lot by reducing hot flashes. You can add these to your diet:

Soy (tofu, soy chunks)
Flaxseeds (alsi)
Whole grains (oats, barley)

3. Protein for Muscle Strength and Weight Management

During menopause, the metabolism of your body slows down a lot, so lean protein can help you a lot to maintain some muscle and burn your fat. You should definitely opt for

Lentils (dal)
Eggs
Chicken or fish (if non-vegetarian)

4. Healthy Fats to Fight Inflammation

Omega-3s don’t let you feel bloated and also manage your menopausal mood swings pretty well. Try:

Walnuts (akhrot)
Ghee (in moderation)
Fatty fish (like salmon)

5. Fiber for Digestion and Menopause Belly

The most annoying part of menopause is the “belly fat,” and there is one thing that can make a difference. Fiber keeps you full, helps with your digestion, and also fights belly fat. Fill your plate with:

Whole fruits (apples, pears)
Vegetables (broccoli, carrots)
Whole grains (bajra, jowar)

Menopause Belly: Foods That Help

Let’s talk about the elephant in the room—the menopause belly. It’s like your body’s way of saying, “Surprise! Here’s something new to deal with.” But don’t worry, some foods can help you tackle it:

Fiber: Apples, pears, and whole grains keep you full and help with digestion.

Probiotics: Yogurt and fermented foods like idlis and dosas help your gut health a lot, which can help you in weight management.

Spices: Turmeric, cinnamon, and ginger aren’t just for adding flavor to your food—they also boost your metabolism and fight inflammation.

Diet Plan for Menopause Weight Loss

A good diet plan for menopause weight loss can be the ultimate game changer. Here’s a simple daily guide:

Breakfast: Oats with flaxseeds + almonds + a cup of green tea

Mid-morning: Some walnuts or an apple

Lunch: Roti + dal + sautéed greens + cucumber raita

Evening snack: herbal tea + roasted makhana

Dinner: Grilled tofu/paneer + quinoa + stir-fried veggies

A customized meal plan based on your body type (Prakriti) and health needs can be the missing piece of the puzzle for you and your body.

Frequently Asked Questions

Qn 1. What is best to eat during menopause?

Ans: Foods high in calcium, phytoestrogens (soy, flaxseeds), lean protein, and fiber are best. Avoid as much processed sugar and fried foods as you can.

Qn 2. What foods reduce menopause belly?

Ans: Green tea, cinnamon, yogurt, and whole grains help a lot. It is equally important to avoid refined carbs and alcohol at all costs.

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Best Foods for Menopause: Eat Smart, Feel Better Naturally

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