What are the Best Foods for Menopause and Hormone Health?

‍ Menopause is a natural stage of life, but the hormonal changes that occur during the menopausal transition can affect much more than your menstrual cycle. Changes in oestrogen can influence body composition, bone health, cardiovascular health, blood glucose regulation, sleep and mood. The good news is that nutrition and lifestyle can play an important role in supporting your health and wellbeing during perimenopause and beyond.

What is Menopause and Hormone Health?

‍ Perimenopause is the transition leading up to menopause, while menopause is reached when you have gone 12 months without a menstrual period. During this time, fluctuations and eventual reductions in oestrogen can contribute to symptoms such as hot flushes, sleep disturbances, changes in mood and changes in body composition (1).

‍ While there is no single food that can ‘balance’ your hormones, a nutrient-rich dietary pattern can support hormone health and the areas of health that become increasingly important.

1. Prioritise lean protein

‍ Protein becomes particularly important during this stage of life. Changes in oestrogen, ageing and reduced physical activity can contribute to a gradual loss of muscle mass. Including a source of protein at each meal can help support muscle maintenance, particularly when combined with resistance training (2).

‍ ‍Good options include fish, chicken breast, lean red meat, eggs, Greek yoghurt, cottage cheese, tofu, edamame, tempeh, and legume like lentils, chickpeas and kidney beans.

2. Include omega-3-rich foods

‍ ‍Omega-3 fatty acids play an important role in supporting cardiovascular health, and are involved in regulating the body’s inflammatory response (3). They can be found in oily fish such as salmon, sardines and mackerel, as well as plant-based sources including walnuts, chia seeds and linseeds (flaxseeds). Aim for 2–3 serves of oily fish per week, while regularly including plant-based sources of omega-3 to help meet your nutritional needs (3).

3. Eat plenty of non-starchy vegetables - especially cruciferous vegetables

‍ ‍Vegetables provide fibre, vitamins, minerals and a wide range of plant compounds. Aim for a variety of colourful vegetables throughout the week, including broccoli, cauliflower, cabbage, Brussels sprouts and kale.

‍ ‍Cruciferous vegetables contain plant compounds such as indole-3-carbinol, which have been shown to influence oestrogen metabolism in laboratory and human studies. However, there is currently limited evidence that eating cruciferous vegetables directly changes oestrogen levels or improves menopausal symptoms (4, 5). Instead, enjoy cruciferous vegetables as part of a varied, fibre-rich diet to support overall health.

4. Incorporate Phytoestrogens

‍ ‍Phytoestrogens are naturally occurring plant compounds that have a weak oestrogen-like effect in the body. Soy foods such as tofu, tempeh, edamame and soy milk are particularly rich sources.

‍ ‍Research suggests that phytoestrogens may modestly reduce some menopausal symptoms in some women, although results are inconsistent and the evidence is not strong enough to consider them a treatment for symptoms (6). Including whole soy foods as part of a balanced diet is a simple way to incorporate phytoestrogens.

‍ ‍If you are taking medication for thyroid conditions or breast cancer, it is important to speak with your doctor or pharmacist about your soy intake, as soy may affect the absorption or effectiveness of some medications.

Support your Bone Health

‍ ‍Bone health becomes increasingly important through menopause, as declining oestrogen is associated with increased bone loss and a higher risk of osteoporosis (7).

‍ ‍Include calcium-rich foods such as dairy products, calcium-fortified milk alternatives, calcium-set tofu and canned fish with edible bones. Vitamin D is also important for calcium absorption and bone health.

‍ ‍Nutrition is only one part of the picture. Weight-bearing exercise and resistance training are important for maintaining muscle strength, physical function and bone health, particularly as we move through menopause (8).

Prioritise your Heart and Blood Glucose Management

‍ ‍Following menopause, the protective effect of oestrogen on cardiovascular health decreases and cardiovascular risk increases. A Mediterranean-style eating pattern, rich in vegetables, fruit, wholegrains, legumes, fish, nuts, seeds and olive oil, can support cardiovascular and metabolic health (9).

‍ ‍Changes in body composition can also affect insulin sensitivity. Rather than eliminating carbohydrates, focus on carbohydrate quality by choosing wholegrains, legumes, vegetables and fruit, and pair carbohydrates with protein and healthy fats. Regular movement and resistance training can further support insulin sensitivity.

Why is Sleep and Stress Important?

‍ ‍Nutrition is only one piece of hormone health. Poor sleep and chronic stress can affect appetite, food choices, energy levels and overall wellbeing.

‍ ‍If you notice that caffeine or alcohol worsens hot flushes, night sweats or sleep, consider reducing your intake, particularly later in the day. Alcohol can disrupt sleep quality and increase health risks, so limiting intake is recommended (10).

Conclusion

‍ ‍There is no single ‘menopause diet’ or magic food that will balance your hormones. Instead, focus on a varied, nutrient-rich diet containing adequate protein, plenty of plant foods, omega-3-rich foods, calcium-rich foods and quality carbohydrates, alongside regular resistance training, movement, adequate sleep and stress management.

‍ ‍If you’re experiencing symptoms or unsure what to eat during menopause, an Accredited Practising Dietitian can provide personalised nutrition advice to support your health and wellbeing.

‍ ‍Ready to feel more confident about your nutrition? Book an appointment with our Accredited Practising Dietitian here for personalised, evidence-based support.

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References:‍ ‍

1. Healthdirect (2026) Menopause. Australian Government.

2. Smith, A. et al. (2026) ‘Menopause, female sex hormones, skeletal muscle mass and muscle protein turnover in humans’, J Cachexia Sarcopenia Muscle. 2026 Feb 18;17(1). doi: 10.1002/jcsm.70232

3. National Heart Foundation of Australia (2025). Omega fats and heart health.

4. Michnovicz JJ, Adlercreutz H, Bradlow HL. (1997) ‘Changes in levels of urinary estrogen metabolites after oral indole-3-carbinol treatment in humans’ J Natl Cancer Inst. 1997 May 21;89(10):718-23. doi: 10.1093/jnci/89.10.718.

5. Amarakoon, D., Lee, W-J., Tamia, G. and Lee, S-H. (2023) ‘Indole-3-Carbinol: Occurrence, Health-Beneficial Properties, and Cellular/Molecular Mechanisms’, Annu Rev Food Sci Technol. 2023 Mar 27;14:347-366. doi: 10.1146/annurev-food-060721-025531.

6. Chen, M.N., Lin, C.C. and Liu, C.F. (2015) ‘Efficacy of phytoestrogens for menopausal symptoms: a meta-analysis and systematic review’, Climacteric, 2015 Apr;18(2):260-9. doi: 10.3109/13697137.2014.966241.

7. World Health Organization (2024) Menopause. 16 October.

8. Watson, S.L., et al. (2018) ‘High-intensity resistance and impact training improves bone mineral density and physical function in postmenopausal women with osteopenia and osteoporosis: The LIFTMOR randomized controlled trial’, J Bone Miner Res. 2018 Feb; 33(2) :211-220. doi: 10.1002/jbmr.3284.

9. Cano, A.,et al. (2020) ‘The Mediterranean diet and menopausal health: An EMAS position statement’, Maturitas, 2020 Sep;139:90-97. doi: 10.1016/j.maturitas.2020.07.001.

10. 10. National Health and Medical Research Council (NHMRC) (2020) Australian guidelines to reduce health risks from drinking alcohol. Canberra: NHMRC.

Copywrite: Lyndal Schanbel Dietitian 2026