Live Your Best Life: 7 Foods to Avoid During Menopause

Updated on September 28, 2020

We all know that menopause can cause us great discomfort. Experiencing menopause is inevitable, but we can take steps to reduce the discomfort that comes with menopause.

So what do we do? One of the best things to do is to pay attention to your diet.

Many of the foods we eat during menopause cause relentless discomfort and other horrible symptoms. So what are the foods to avoid during menopause? 

We’ve prepared this guide to help you out.

These Are the Foods to Avoid During Menopause

If you are facing any serious symptoms during menopause, the first step is to always consult with your doctor immediately. We especially think you should pay attention to menopause night sweat, which is more common than you would think.

While your doctor will provide you with the best advice, you should also take these steps to maintain a proper diet while you are experiencing menopause.

Here are the foods to avoid:

Processed Foods

If you eat processed foods, you should find an alternative. Processed foods are high in sodium and added sugar. These will retain water, which prolongs excess liquids from exiting your system. 

You have to avoid unhealthy snacks. As tempting as a bar of chocolate or a bag of chips might be, they are wreaking havoc on your health and can lead to the discomfort you feel during menopause. 

Replace unhealthy snacks with salads, whole-grain crackers, low-fat cheeses, etc. A nutritionist is the best person to help you decide on which alternatives are best.

Fast Food

Like unhealthy snacks, fast food is also a killer to your health and is especially discomforting during menopause. You should avoid going to fast-food restaurants altogether.

If you do go, try to see if there is a healthy option. Some fast-food restaurants will offer salads and low-calorie items. You should opt for these. Always choose a bottle of water or juice over soda.

The biggest disadvantage of fast food is that it contributes to weight gain. Weight gain adds to the symptoms you’ll experience during menopause. This is why you should choose a low-calorie option. Choose the grilled chicken sandwich instead of the fried chicken sandwich.

The best option, however, is to go to an alternative restaurant or to make the food at home. If you crave burgers, you can make them at home using a higher-quality of meat and a whole grain bun.

Spicy Food

Even if your palate is used to spicy food, it’s best to avoid them during menopause. Foods with high levels of spice can lead to hot flashes, flushing, and increased perspiration.

This means that you should avoid natural spices such as peppers, salsa dressing, jalapenos, etc. If you do need to add flavor to a bland dish, use a minimal dash of spice that has a low heat level. These include basil, cumin, and tumeric.

If you order a spicy dish at a restaurant, ask them if the spice can be removed. If not, always opt for the ‘mild’ option of spice.


You may depend on caffeine for energy, but it has serious ramifications if consumed during menopause. Caffeine consumption can lead to increased hot flashes. 

If you get caffeine from tea or coffee, opt for a decaffeinated option. You can stick to green tea, for example.

You should not have to rely on caffeine for energy. Make sure that you are resting adequately and eating a healthy diet. When you are feeling tired, you should engage in light exercises to boost your energy. You can do yoga, go for a brisk walk, or a jog.


You should either abstain from alcohol altogether or drink in moderation. But binge drinking is out of the question when you are going through menopause.

Moderate drinking refers to one glass of alcohol per day. You should opt for drinks with low alcohol counts. A light beer or a glass of wine is sufficient. But excessive cocktails or hard liquor can increase the risk of breast cancer.

Avoiding alcohol altogether is best. If you enjoy having a drink in the evening, find an alternative. Find a sweet grape juice (sugar-free or with low sugar) as an alternative to a glass of wine. You can also make your own lemonade or other drinks on your own.

Fatty Meat

Make sure your diet doesn’t consist of fatty or heavy meats. A steak once in a while is fine, but you shouldn’t regularly consume red meat.

Heavy meats are high in saturated fat. This will lower your serotonin levels and can cause you to have mood swings – particularly feeling irritable and angry. Opt for leaner meats such as chicken and turkey.

You also want to make sure that your diet is balanced. With your meat, make sure there is an abundance of vegetables.

Salty Food

Finally, you should cut down on food that is high in salt. High salt intake can lead to lower bone density. You should have fewer than two grams of salt per day.

Avoid salty food as much as you can. When ordering at restaurants, ask about the salt content in your food. When shopping for food, make sure it has low sodium. Never add salt to your food. If you need it to have flavor, find a healthier option than salt.

Find alternatives to chips. For example, you can choose organic chips over regular potato chips. Add vegetables to your scrambled egg to give it flavor – you won’t need to sprinkle salt again!

The Verdict

Now that you know the foods to avoid during menopause, you can make better decisions with your diet. Make sure that you not only avoid these foods but that you research the ideal diet for menopausal women. 

Menopause is a difficult experience to endure. We want you to experience a little discomfort as possible. To do this, pay more attention to your diet. Eat the right foods to eat during menopause – ideally, they should be homecooked.

Be sure to share this guide with other women you know who are going through menopause. You can read more great content on maintaining your health on our website.

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