Menopause Diet: How to Support your Symptoms

If you’re going through menopause, you’re likely familiar with many of the difficult accompanying symptoms. While most uncomfortable symptoms are naturally associated with this transitional time, it doesn’t mean you have to simply put up with them. Taking action to implement menopause diet changes can help with side effects like sleep difficulties, mood changes and weight gain.

Keep reading to find out the best menopause diet to help ease your journey, or head to The Fast 800 Programme to get started on a meal plan to support weight loss or maintenance through this time in life.

What is menopause?

Menopause is the natural process of your menstrual cycles coming to an end. Specifically, it is confirmed 12 months after your last period. The symptoms associated with menopause can last for several years as the levels of the hormone oestrogen begin to decline.

Common symptoms associated with menopause and perimenopause (the phase leading up to menopause) include hot flashes, heart palpitations, weight gain and sleep difficulties. These symptoms are not only uncomfortable but can also increase your risk of certain diseases, so it’s important to make sure your diet is supporting this transitional time.

Let’s delve deeper into the changes that happen during menopause, and to find out the best menopause diet to support a healthy transition into the next phase of life.

What changes happen during menopause?

The main symptoms associated with menopause include:

• Weight gain: Changes in body composition is common during menopause. This includes weight gain, loss of lean mass and the accumulation of visceral fat (harmful belly fat).¹ Studies have found that this weight gain can occur during and after menopause as the decrease in oestrogen levels can affect the metabolism and your digestion of carbohydrates.² This in turn can increase your risk of metabolic syndrome, type 2 diabetes and cardiovascular disease.³ Thankfully, improving your menopause diet and exercising regularly can help combat this symptom.
• Sleep disruptions and low energy: Studies have found that around 60% of menopausal women experience sleep difficulties, with most struggling to stay asleep.^{4 5} This can be as a result of factors like low mood, hot flashes, weight gain, and medication which can impact sleep quality.
• Mood: If you’re going through menopause, you’re likely familiar with changes in mood. Due to fluctuations in oestrogen, women are at an increased vulnerability to anxiety and depression, as well as irritability and issues with memory and concentration.
• Digestion problems: Menopause can cause digestion issues like bloating, constipation, stomach pain and acid reflux as the decline in oestrogen and progesterone slows digestion and gut motility.⁶ It’s important to note that up to 95% of our serotonin (the happy hormone) is produced in the gut, and serotonin is also the precursor to melatonin which regulates the sleep cycle.⁷ So, taking care of your digestive health with a gut-focused menopause diet can be key to improving many menopause symptoms.

A menopause diet to follow to minimise symptoms:

1. Prioritise 60g of protein: Research has found that consuming 60g of protein per day is linked with weight loss, maintenance of muscle mass and reduced risk of osteoporosis.⁸ Studies on menopausal women specifically have found that a high protein menopause diet helped significantly improve bone density and lower the risk of hip fracture.^{9 10}
2. Consume 30g of fibre: Fibre is essential for maintaining good gut health and digestion, particularly during menopause. It also helps with weight maintenance and one study on 3054 menopausal women found dietary fibre improved depressive symptoms.¹¹ Often, high fibre foods like flaxseed, barley and chickpeas also contain phytoestrogens which have been suggested to be an important part of a good menopause diet as they act as weak oestrogens in the body.¹²
3. Don’t shy from healthy fats: Healthy fats bring with them countless benefits that can support menopause symptoms like boosting energy levels, providing bone-enriching calcium to reduce the risk of osteoporosis, and keeping you fuller for longer to help combat cravings that can lead to weight gain.¹³ Olive oil, cottage cheese and Greek yogurt are all great sources of healthy fats to include in an optimal menopause diet.

Recipes for menopause

To help get you started, here are a few of our favourite recipes that contain many of the key nutrients you need in your menopause diet to help alleviate symptoms:

• Healthy Sausage Casserole: This tasty dish provides 17g of protein per portion and over a third of your recommended daily fibre, as well as plenty of essential antioxidants, magnesium and iron, all of which are important nutrients to include in a menopause diet.
• Apple Cinnamon Baked Oats: Start your day with these baked oats which are sure to satisfy any sweet cravings while providing plenty of fibre and protein to keep you full and protected against menopause-associated health risks.
• Parsley & Parmesan Fish: This recipe is packed full of flavour and nutrients that can help combat symptoms like low mood and digestive discomfort. It’s low in carbohydrates, while high in omega-3 fatty acids as well as powerhouse nutrients like vitamin C, K and A which support bone health and cognitive function.

For additional support, and more delicious recipes you can enjoy as part of a good menopause diet, sign up for your 7-day free trial of The Fast 800. There you’ll find helpful meal plans, automated shopping lists, tasty recipes and even an interactive Community dedicated to connected women going through the menopause.