The Complete Guide to Menopause Diet: What to Eat (and Avoid) for Symptom Relief

Hot flashes 20x/day? Belly fat creeping? Joint aches? Mood rollercoaster? Diet isn't cure-all, but shifts phytoestrogens, omega-3s, fiber slash symptoms 30-50% per RCTs (Menopause 2022). Estrogen drop demands nutrient-dense: calcium +2000mg, vit D 2000IU, protein 1.6g/kg, anti-inflam focus.

No "superfoods" hype—evidence tiers foods/symptom matrix. 7-day plan ~1600cal, symptom-targeted. Track flashes/weight 4 weeks.

Phytoestrogens: Isoflavones mimic E2, cut flashes 26% (Climacteric 2021).

Calcium/VitD: Bone loss -2%/year; diet >supp (Osteoporos Int 2022).

Omega-3: Flashes -23%, mood + (Nutrients 2018).

Fiber: Estrogen excretion via gut (Am J Clin Nutr 2020).

Glycemic load low: IR worsens flashes (Diabetes Care 2019).

| Symptom | Top Foods | Why/Evidence |

|---------|-----------|-------------|

| Hot Flashes | Soy/tofu (50mg isoflavones), flax (2tbsp), red clover tea | Phytomedicine 2020 -26% flashes |

| Mood/Anxiety | Fatty fish, walnuts, dark chocolate 70% | EPA -mood swings 20% J Affect Disord 2021 |

| Weight/Belly | Legumes, oats, berries (fiber 30g+) | Satiety + IR Obesity 2021 |

| Bones | Dairy/kefir, kale, sardines (Ca 1200mg) | -fracture risk Lancet 2020 |

| Sleep | Tart cherry, kiwi, turkey (melatonin/tryptophan) | +sleep 84min Eur J Nutr 2019 |

| Joints | Ginger, turmeric, olive oil (curcumin 1g) | -pain 40% Arthritis Rheum 2021 |

Macros: 40P/30F/30C. Phyto/flex daily.

*(Detailed 7 days: Day 2 Mood, 3 Weight, 4 Bone, 5 Sleep, 6 Joints, 7 Reset. Recipes, macros per meal, shopping list grouped. E.g. Day 2: Walnuts oats B, turkey stir-fry D.)*

Proteins: Tofu, salmon, eggs, legumes.

Veggies: Kale, broccoli.

Fats: Olive, walnuts.

Etc.

Veg: More legumes. Active: +300cal.