If you're navigating menopause, you've probably wondered whether changing what you eat could help with symptoms like hot flushes, weight changes, or mood swings. The answer is yes, what you eat matters. Certain dietary patterns have been shown to reduce symptoms and support your body through this transition. 

Think of food as one of your tools for managing this transition. While it's not a magic cure, the right nutrition approach can help ease symptoms and support your overall health. Let's look at what actually works, backed by solid science. 

Dietary Approaches with Strong Evidence 

Mediterranean Diet 

The Mediterranean diet consistently shows up in research as beneficial for menopausal women. One study found that women eating Mediterranean-style were about 20% less likely to experience hot flushes (Herber-Gast & Mishra, 2013). This way of eating may also improve cardiovascular health during menopause. 

What to eat: Plenty of vegetables, fruits, whole grains, legumes, extra-virgin olive oil, nuts, and seeds. Include fish regularly, but go easy on red meat and processed foods. 

Plant-Based Eating 

Plant-based diets show impressive results. In one study, postmenopausal women following a low-fat vegan diet with soybeans experienced a 79% reduction in hot flushes (Barnard et al., 2021). Even if you're not ready to go fully plant-based, adding more plant foods can help. 

What the Research Says About Supplements 

Soy Isoflavones: These have the strongest evidence for reducing hot flushes. They effectively lower both the frequency and severity of hot flushes, with twice-daily dosing appearing most effective (Luan et al., 2025). Isoflavones are compounds found naturally in soy products that mimic estrogen's effects in the body, which may explain why they help with symptoms related to declining estrogen levels. 

Black Cohosh: This herbal supplement has been used traditionally for women's health, and while results are promising, it's important to discuss it with your healthcare provider as it may not suit everyone. 

Evening Primrose Oil: May help with hot flush severity for short-term use under 6 months (Mehrpooya et al., 2018). This oil contains gamma-linolenic acid, a type of omega-6 fatty acid that may help regulate body temperature, though the evidence is less robust than for soy isoflavones. 

Understanding Phytoestrogen-Rich Foods 

Phytoestrogens are plant compounds that act similarly to estrogen in your body, potentially helping balance hormonal fluctuations. 

Best sources: Soybeans, tofu, tempeh, edamame, lentils, chickpeas, flaxseeds, sesame seeds, nuts (especially almonds and walnuts), and berries. 

Common Myths Debunked 

• "I need expensive supplements" – Whole foods provide the nutrients you need more effectively 

• "All fats are bad" – Healthy fats from olive oil, nuts, and avocados actually support hormone production 

• "Soy causes cancer" – Research on breast cancer survivors found higher soy intake was linked to 25% lower recurrence rates (Messina, 2014) 

Practical Meal Planning 

Build balanced plates: Half vegetables and fruits, a quarter whole grains, a quarter protein (legumes, fish, or tofu), plus a source of healthy fat. 

Simple meal ideas: 

• Breakfast: Porridge with ground flaxseeds and berries 

• Lunch: Mediterranean salad with chickpeas and olive oil dressing 

• Dinner: Grilled fish with roasted vegetables or stir-fried tofu with colorful veggies 

Easy snacks: Fresh fruit with a handful of nuts, vegetable sticks with hummus, edamame, or natural yogurt with berries. 

When to Seek Professional Support 

Consider working with a nutritionist if you're experiencing significant weight changes, managing multiple health conditions, or planning major dietary shifts. Personalised guidance can make all the difference. 

The Bottom Line 

Mediterranean and plant-based eating patterns show the strongest evidence for easing menopausal symptoms. Focus on whole foods rich in phytoestrogens, and remember that small, consistent changes often work better than drastic overhauls. Your body will thank you. 

How Emsee Can Help 

Managing menopause through nutrition deserves expert guidance tailored to your individual needs. 

Want support on your menopause journey? Book a consultation with one of our experienced healthcare providers today. The first consultation with a doctor is gap-free and bulk-billed, which means no out of pocket cost to you. Choose a time that suits you via our booking portal here or call 1300 412 422 to speak to a member of our team.   

Alternatively, answer a few questions about your health and lifestyle to get a free assessment report on your situation and discover if Emsee is the perfect match for you. 

References

Herber-Gast, G. C. M., & Mishra, G. D. (2013). Fruit, Mediterranean-style, and high-fat and-sugar diets are associated with the risk of night sweats and hot flushes in midlife. The American Journal of Clinical Nutrition, 97(5), 1092-1099. 

Cano, A., et al. (2020). The Mediterranean diet and menopausal health: An EMAS position statement. Maturitas, 139, 90-97. 

Barnard, N. D., et al. (2021). The Women's Study for the Alleviation of Vasomotor Symptoms (WAVS): a randomised, controlled trial of a plant-based diet and whole soybeans for postmenopausal women. Menopause, 28(10), 1150-1156. 

Luan, H., Liu, Q., Guo, Y., Fan, H., A, S., & Lin, J. (2025). Effects of soy isoflavones on menopausal symptoms in perimenopausal women: a systematic review and meta-analysis. PeerJ, 13, e19715. 

Sadahiro, R., et al. (2023). Black cohosh extracts in women with menopausal symptoms: an updated pairwise meta-analysis. Menopause, 30(7), 766-773. 

Mehrpooya, M., et al. (2018). A comparative study on the effect of "black cohosh" and "evening primrose oil" on menopausal hot flashes. Journal of Education and Health Promotion, 7, 36. 

Messina, M. (2014). Soy foods, isoflavones, and the health of postmenopausal women. The American Journal of Clinical Nutrition, 100(Supplement 1), 423S-430S. 

This article is intended for informational purposes only and does not replace professional medical advice. Please consult with a healthcare provider for any specific symptoms or issues you might be experiencing.