Healthy menopause? Then better not do these 6
6 Foods You Should Avoid During Menopause
Most women experience menopause between 45 and 55, but it’s not unusual for it to start earlier or later.
As many know, this time is often unpleasant, with significant discomfort and symptoms.
What you eat greatly influences how you navigate this natural period of change.
That's why you should take a critical look at your diet and supplement routine: it is absolutely possible to use them to support your changing hormones, maintain a comfortable body temperature, boost your mood, and keep your energy levels steady.
We've put together a list of foods you might want to avoid, along with a few alternatives. We’ll dive deeper into those alternatives in another post.
1. Cool down on the hot chocolate
Hot temperature drinks, in general, can make you more uncomfortable if you are already experiencing hot flashes. Although the sweet taste helps with cravings, hot chocolate mixes are often loaded with sugar and, when mixed with water, provide you with none of the necessary nutrients.
Instead, opt for cold whey chocolate milk, packed with nutrients. Milk (cow's milk, almond milk, or other) naturally contains or is fortified with the calcium and vitamin D that menopausal women need to support bone density. This is a primary health concern in this life stage.
If your diet doesn’t contain much calcium or vitamin D, then consider supplementing with Thorne’s Advanced Bone Support for healthy bones.
2. Quit the caffeine
Even if you are experiencing a dip, it is better to avoid coffee. During menopause, a good night's sleep is often an exception, and caffeine won't improve this.
Another reason to avoid coffee is that researchers at the Mayo Clinic have found an association between caffeine intake and the worsening of hot flashes and night sweats.
Instead of caffeine, there are better ways to help maintain steady energy levels. For example, by supplementing with the Vitamin B3 variant Nicotinamide Riboside, a direct precursor to NAD+. NR supports mitochondrial biogenesis, cellular energy production, cellular metabolism, and cellular aging.
3. Ditch the doughnuts
Lowered levels of both estrogen and progesterone occur during menopause, which is often the reason for increased sugar cravings.
However, consuming sugary products starts a domino effect of hormone changes and energy swings. In the long term, this can lead to weight gain and other health problems.
Therefore, instead of a sugar and calorie bomb, look for a nutrient-dense and tasty alternative. Foods packed with protein or fiber make you feel full and improve glucose control and digestion.
Try snacking on a bowl of oatmeal! Add peanut butter for protein, some berries – which are low-carb and packed with phytonutrients and antioxidants – and a pinch of cinnamon to help stabilize your blood sugar response.
4. Avoid spicy foods
Spicy foods certainly provide a lot of heat and can boost your metabolic rate. In fact, research suggests that spices can increase energy expenditure by up to 130 kcals a day, which is useful for weight management.
But, like drinking hot beverages, eating spicy foods can also cause hot flashes, night sweats, or other temperature-control issues you can experience during menopause.
So, as pleasant as it sometimes is: as few spicy foods as possible.
5. Avoid Alcohol
Insomnia is a common problem for women in menopause. This is likely caused by decreased levels of estrogen, the gradual age-related decrease in melatonin production, and increased incidence of night sweats.
The biggest complaint includes difficulty falling or staying asleep, with frequent nocturnal and early morning awakenings.
Alcohol is known to decrease melatonin production. Melatonin is responsible for regulating your sleep-wake cycles.
Research shows that 2-3 alcoholic drinks consumed an hour before bed can decrease melatonin levels in females by as much as 19 percent. Alcohol consumption is also associated with increased hot flashes.
6. Fish is better than meat
Depending on the rest of your diet, you might want to swap steaks or pork belly with a nice piece of fatty fish like salmon or albacore tuna. Fish are packed with omega-3 fatty acids like DHA and EPA.
One study found that women who regularly consume fatty fish experience a 3.3-year delayed onset of natural menopause. This later onset is, in turn, associated with a decreased risk for various other complaints.
The same study also reported delayed menopause in women with a higher intake of vitamin B6, zinc, and legumes.
If you don’t eat fish or don’t get enough omega-3 fatty acids in your diet, consider getting these essential fatty acids from a supplement.
Written by: Peter Smeets
Reviewed by: Liesbeth Thoen
Published on: October 8, 2025