Menopause Foods Image

Are those spicy tuna rolls and that glass of red making your menopausal symptoms worse?

If you are experiencing menopause, you are not alone. According to a study,1 by 2030, 1.2 billion women worldwide will be in the menopausal transition or post-menopause due to the aging population.

Menopause is often associated with symptoms such as hot flashes, sleep disturbances, headaches, mood swings, vaginal dryness, changes in sex drive, weight gain, hair thinning, and difficulty concentrating.

The foods you are eating may affect the intensity of symptoms, and while diet alone cannot cure menopausal symptoms, it can certainly help alleviate them.

This blog post will discuss foods women should avoid during menopause to help manage their symptoms.


A stimulant, caffeine can make menopausal symptoms like anxiety, hot flashes, and mood swings worse. It can also affect how well you sleep, making you tired and irritable.


Too much alcohol can mess with your hormones and lead to hot flashes, night sweats, and sleeplessness. In addition, some women experience headaches during menopause. Alcohol can be a trigger for headaches and can further exacerbate headaches in menopausal women.

Spicy Foods

Spicy meals can cause hot flashes and increase their intensity. They may also result in digestive problems such as bloating, stomach discomfort, and acid reflux.

High Fat and High sugar diet

A diet high in sugar and fat can also exacerbate weight gain during menopause. Additionally, a study demonstrated that diets low in fruits and higher in meat and sugar are associated with increased vasomotor menopausal symptoms such as hot flashes and night sweats.2 Furthermore, blood sugar imbalances from sugary foods can also cause mood fluctuations such as anxiety, irritability, and confusion.

Although the symptoms associated with menopause cannot be entirely prevented, there are steps you can take to lessen the severity and improve your quality of life. Women should focus on self-care during menopause by eating a healthy balanced diet, exercising, prioritizing sleep, and reducing stress.


  1. Social Determinants of Health in Menopause: An Integrative Review
  1. Fruit, Mediterranean-style, and high-fat and -sugar diets are associated with the risk of night sweats and hot flushes in midlife: results from a prospective cohort study