Struggling with menopause symptoms? These are the 7 nutrient-packed foods you should be eating

Both the looming presence of menopause and its eventual arrival can affect every corner of women’s lives. Symptoms of perimenopause and perimenopause, such as brain fog, irritability, aches and pains, and struggles sleeping, are prevalent and can leave us feeling distinctly unlike ourselves. It’s a frustrating experience, and one that feels unavoidable. Menopause comes for us all and it’s tempting to assume that our only option is to just get on with it.

But there is hope – and steps we can take to make menopause go more smoothly. Hormone replacement therapy (HRT) is often immensely beneficial and it’s well worth talking with a medical professional whether you’re struggling with menopause symptoms or worried about them happening. Alongside medical interventions, however, there are lifestyle tools we can use to our advantage.

One such tool is our diet. Choosing the right foods can give our bodies the nutrients they need to best handle the ups and downs of menopause and ensure we stay well while our hormones go haywire.

Dr Linia Patel is a registered dietitian who for years has specialised in this exact topic, recently publishing Food For Menopause. She explains that one part of our health we need to keep an eye on during these years is inflammation.

‘While the science is still evolving, declining levels of oestrogen and progesterone appear to influence the body’s inflammatory response,’ Dr Patel explains, ‘which may contribute to symptoms such as brain fog, joint aches, low mood and increased abdominal fat storage.’

‘The good news? While there’s no single food that can switch inflammation off, research consistently shows that certain foods contain nutrients and plant compounds that help support a healthy inflammatory response.’

Ahead, Dr Patel shares seven ingredients that should make ‘regular appearances’ on your plate through perimenopause, menopause and beyond.

Beans, lentils and wholegrains

‘One of the most effective ways to keep inflammation in check is to support stable blood sugar levels,’ Dr Patel says. ‘Frequent blood sugar spikes can promote inflammation over time, which is why fibre-rich carbohydrates deserve a place at every meal. Beans, lentils and wholegrains such as oats, barley, quinoa and brown rice provide fibre that slows digestion, helping to moderate blood sugar and insulin responses. They also nourish the beneficial bacteria living in your gut, which play an important role in immune health.’

Try: adding lentils to soups, choosing oats for breakfast or swapping white rice for brown rice.

Herbs and spices

Herbs and spices don’t just taste good but can do your body good, too. They’re packed with protective plant compounds, with many containing antioxidants that help combat oxidative stress.

Dr Patel says: ‘Turmeric is perhaps the most studied anti-inflammatory spice, thanks to its active compound curcumin. While curcumin shows promise in research, it’s not easily absorbed, so sprinkling turmeric on your dinner isn’t a magic fix. That said, regular use of a variety of herbs and spices can contribute to a healthier diet overall. Garlic, ginger, rosemary, thyme and cinnamon have all been studied for their potential anti-inflammatory properties.’

Try: adding ginger to stir-fries, cinnamon to porridge or fresh herbs to salads and roasted vegetables.

Omega-3-rich foods

We know you’ve heard it before, but it bears repeating. Omega-3 fats are absolutely essential. ‘They help regulate the production of compounds involved in inflammation and may also support heart and brain health – two areas that become increasingly important after menopause,’ Dr Patel says. ‘The richest sources are oily fish such as salmon, sardines, mackerel and anchovies. Plant-based sources include walnuts, flaxseeds, chia seeds and seaweed, although these are less efficiently converted by the body.’

Try: aiming for at least two portions of oily fish each week or adding a tablespoon of ground flaxseed to yogurt or porridge.

Green tea

‘All tea contains beneficial antioxidants, but green tea is particularly rich in a compound called epigallocatechin gallate (EGCG),’ says Dr Patel. ‘Research suggests EGCG may help reduce oxidative stress and support healthy inflammatory pathways. Green tea has also been associated with benefits for cardiovascular health and cognitive function, making it a smart addition during midlife and beyond.’

There are a whole load of studies that back up the benefits of drinking green tea – and matcha – including, most recently, a piece of research that suggests a freshly brewed cuppa can slow down cognitive decline and benefit muscle strength; both even more important during menopause.

Try: swapping one daily coffee for a cup of green tea.

Fermented foods

Bring on the sauerkraut! ‘Up to 70% of the immune system is associated with the gut, making gut health a key player in overall wellbeing,’ Dr Patel shares. ‘Fermented foods provide beneficial bacteria that can help support a diverse and resilient gut microbiome. While they’re not essential, regularly including fermented foods may contribute to better digestive and immune health. Good options include kefir, live yogurt, kimchi, sauerkraut and miso.’

Try: adding a spoonful of kimchi to lunch or choosing live yogurt as a snack.

Extra virgin olive oil

Dr Patel says: ‘Extra virgin olive oil is a cornerstone of the Mediterranean diet, one of the most researched eating patterns for healthy ageing. Its benefits come largely from its unique polyphenols, particularly a compound called oleocanthal, which has been shown to possess anti-inflammatory properties. While olive oil is undoubtedly healthy, it’s still calorie-dense, so portion size matters.’

Try: using one to two tablespoons as a dressing or drizzling over vegetables.

Purple fruit and vegetables

We’ve all heard the advice to ‘eat a rainbow’. That still stands, but during menopause you might want to make extra effort to tick off the purple (or violet and indigo) bit of the equation. ‘The deep purple, blue and red colours found in foods such as berries, red cabbage, beetroot, aubergine and plums come from plant compounds called anthocyanins,’ says Dr Patel. ‘These natural pigments act as antioxidants and are being studied for their potential role in supporting heart health, brain health and healthy ageing. Purple foods may also contain resveratrol and other beneficial polyphenols that help protect cells from oxidative stress.’

Try: adding berries to breakfast, roasted beetroot to salads or red cabbage to stir-fries.

Dr Linia Patel PhD, RD, MBDA is the author of Food For Menopause (out now) and Life After Weight Loss Medication (out 25 June, published by Murdoch Books) and an award-winning women’s health dietitian, performance nutritionist and public health researcher.