Top 5 Evidence-Based Nutrition Strategies for a Smoother Menopause Transition

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Can Nutrition Help with Menopause Symptoms?

Nutritional strategies play a pivotal role in supporting the physiological changes associated with menopause. During menopause, ovarian estrogen production declines and eventually stops all together, many women experience a variety of symptoms—including hot flashes, sleep disturbances, mood fluctuations, and increased risk of osteoporosis and cardiovascular disease. Research indicates that targeted nutritional interventions can modulate symptom severity and contribute to overall well-being during this transition. Below are five scientifically supported nutrition strategies to support the menopausal transition.

Top 5 Nutrition Tips for Menopause

1. Focus on Fiber

Fiber is an essential nutrient during menopause and perimenopause; it improves satiety (the feeling of fullness), aids in blood sugar management, and supports a healthy gut microbiome (Erdélyi et al., 2023).  The gut microbiome plays a role in estrogen metabolism, particularly through the “estrobolome,” a collection of gut bacteria capable of metabolizing estrogens. 

Recommended intake: 30–45 grams of dietary fiber per day.
Tip: Gradually increase fiber intake to minimize gastrointestinal discomfort.

Rich sources of fiber include:

• Vegetables (especially non-starchy varieties such as leafy greens, broccoli, asparagus)

• Legumes (beans, lentils)

• Fruits (with skin when possible such as apples, pears, kiwi, )

• Nuts and seeds (walnuts, pumpkin seeds, ground flaxseeds, cashews, chia seeds)

• Whole grains (quinoa, oats, barley, brown rice)

1. Indulge in Cruciferous Vegetables

Cruciferous vegetables (e.g., broccoli, kale, Brussels sprouts) contain bioactive compounds, which have been shown to influence estrogen metabolism. These compounds may help reduce the risk of estrogen-sensitive cancers, including breast cancer, and support detoxification pathways (Nomura et al., 2017). Including these in your meals regularly can help with managing the symptoms of menopause while providing other amazing health benefits. 

Examples of cruciferous vegetables:

• Arugula

• Bok choy

• Broccoli

• Brussels sprouts

• Cauliflower

• Collard greens

• Kale

• Mustard greens

• Napa cabbage

A bonus is that they are also a great source of fiber. 

1. Enjoy Foods Rich in Isoflavones for Natural Estrogenic Support

Isoflavones are phytoestrogens, which are natural compounds found in foods, especially soybeans and other legumes. They help manage estrogen by binding to estrogen receptors and exert mild estrogen-like effects, which may help alleviate symptoms such as hot flashes and support bone health (Gómez-Zorita et al., 2020; Li et al., 2022). They are most concentrated in non-GMO, minimally processed soy, but are also found in lesser amounts in other legumes like garbanzo beans (Gómez-Zorita et al., 2020; Li et al., 2022). They are also another amazing source of fiber. 

Consuming these foods regularly throughout the week is key. Isoflavones can also be found as a supplement, though you should consult with a health professional if you begin any big nutritional changes or add new supplements. If you have a soy allergy, take caution as most isoflavone supplements are made from soy.

Most concentrated sources:

• Edamame

• Soy flour

• Non-GMO, organic minimally processed soy products

1. Consume Enough Calcium and Vitamin D for bone health

Estrogen plays a critical role in maintaining bone mass. Its decline during menopause significantly increases the risk of osteoporosis (Erdélyi et al., 2023). Consuming enough calcium is one part of making sure you’re meeting the needs of your bones. Vitamin D is needed for Calcium absorption.  Additionally and equally important is resistance training to stimulate and preserve bone density (Hong & Kim, 2018). 

Vitamin D sources:

• Sunlight exposure (10–15 minutes daily without sunscreen)

• Fatty fish (e.g., salmon, mackerel)

• Egg yolks

• Fortified dairy or plant-based milk

• Mushrooms exposed to UV light

• Supplements (check serum 25(OH)D levels with your healthcare provider)

Calcium-rich foods:

• Dairy products (milk, yogurt, cheese)

• Leafy greens (kale, bok choy; note oxalate content in spinach)

• Calcium-set tofu (check for calcium sulfate in ingredients)

• Tahini and sesame seeds

1. Enhance Cardiovascular and Cognitive Health with Omega-3 Fatty Acids

Omega-3s are essential fatty acids, meaning that we can only get them from food (or supplements) as our body does not produce them. Omega-3 fatty acids—specifically EPA and DHA—have anti-inflammatory and cardioprotective properties. They play a role in the function and health of the eyes, brain, and heart, to name a few. Omega-3s can help manage LDL cholesterol levels as well as high blood pressure (Jain et al., 2015). Estrogen plays a protective role in heart health; the decrease in estrogen with menopause means that risk of heart disease increases. Omega-3’s can help not only in protecting the heart after menopause, but they can also play a role in helping to manage other menopause symptoms such as hot flashes (Iqbal et al., 2023).

Sources of omega-3s:

• Fatty fish (salmon, sardines, mackerel, tuna)

• Shellfish (oysters, mussels)

• Chia seeds

• Flaxseeds (ground)

• Walnuts

Personalized Nutrition for Menopause: Consider DUTCH Testing

In addition to supporting menopause with nutrition, it may be beneficial to see exactly where hormone levels lie and how they are broken down in the body. We use the DUTCH (Dried Urine Test for Comprehensive Hormones) test, which offers insights into hormone metabolism, adrenal function, as well as sleep & stress response. For individuals seeking a personalized approach to managing menopausal symptoms, DUTCH testing can help inform tailored nutrition and lifestyle recommendations. Reach out to us today to get started!

Published: December 1st, 2025

Written by Shauna Watts. Shauna Watts is a dietetic intern with Nutrition Ink, who received her Master’s degree in Nutritional Science from California State University Los Angeles. She discovered her interest in nutrition during her youth, and is particularly interested in the role of nutrition in autoimmune diseases and for optimal wellness.

Blog updated by Amanda Sikkema, registered dietitian with Katie Chapmon Nutrition, and is accepting new clients.