Menopause Diet: 5 Foods to Avoid for Relief
Women's HealthMenopause

5 Foods to Avoid During Menopause

5 Foods to Avoid During Menopause
Everyday Health
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Updated on February 23, 2026
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5 Foods to Avoid During Menopause

Discover foods to avoid during menopause and some healthy alternatives for a smoother transition.
5 Foods to Avoid During Menopause

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Following a well-balanced diet is ideal for overall health, but it’s especially important for women who are nearing or have just passed through menopause, says Amy Jamieson-Petonic, RD, a nutritionist and exercise physiologist in Ohio.

“Good nutrition can make a big change in how you feel about menopause symptoms like mood swings, hot flashes, and exhaustion, as well as bloating and possible weight gain,” Jamieson-Petonic says. Women of menopausal age should make sure to eat plenty of whole grains, fresh fruits and vegetables, and lean protein for optimal health, she says.

A recent study found that women who ate a diet rich in fruits and vegetables were less likely to experience menopausal symptoms than women whose diets contained more high-fat foods and sweets.

Reducing your consumption of the following foods may ease menopause symptoms and discomfort, and help you stay healthy during this life transition.

5 Foods That May Worsen Menopausal Symptoms

Avoiding the following foods may help reduce the severity of menopause symptoms such as hot flashes, night sweats, and abdominal weight gain.

1. Ultra-Processed Foods

Foods that are processed with added saturated fats, sodium, sugars, and preservatives can cause water retention and bloating, Jamieson-Petonic says. This includes foods like chips, frozen meals, packaged snacks, and breakfast bars.

If you’re craving snacks, try nutritious alternatives like string cheese, carrots dipped in hummus, or whole-grain crackers with peanut butter — they’ll satisfy your hunger without increasing your chances of triggering symptoms. Combining protein with fiber-rich carbohydrates can also help with satiety.

2. Spicy Foods

Think twice before you add that dash of hot sauce to your dinner. Certain spicy foods may trigger menopausal symptoms like sweating, flushing, and other symptoms of hot flashes.

 If you’re looking to add some kick to a bland dish, Jamieson-Petonic suggests limiting hot peppers and chili oil; instead, try sprinkling on spices that add flavor without heat, like cumin, curry, turmeric, and basil.

3. Fast Food

Drive-through restaurants are convenient, but their meals tend to include higher amounts of saturated fat and sodium. Diets high in saturated fat can increase your risk of heart disease, a condition that women are already at greater risk for after menopause.

“These foods also tend to promote weight gain, which can exacerbate menopause symptoms as well,” Jamieson-Petonic says.

An alternative? Have quick, nutritious foods on hand by freezing leftovers at home or packing a lunch. If you have to eat a convenient fast-food lunch, pick items that offer lean protein and fiber, like grilled chicken sandwiches on whole-grain bread, salads, and fruit cups.

4. Alcohol

Some women have found that alcohol makes them more susceptible to hot flashes, Jamieson-Petonic says. While research is mixed on whether alcohol exacerbates menopausal symptoms, studies have found that even one drink per day is associated with an increased risk of breast cancer in pre- and postmenopausal women in the long term.

General guidelines suggest consuming less alcohol for better overall health.

 “I tell women to listen to their bodies,” Jamieson-Petonic says. “If alcohol aggravates their menopause symptoms, they should try to avoid it.”
Still, if you want to indulge occasionally, Jamieson-Petonic suggests a white wine spritzer with fruit, which is lower in alcohol than most standard drinks. Certain beers and malt liquor tend to have less alcohol per serving compared with other hard drinks, too.

4. Fatty Meats

Besides being high in saturated fat, which can affect your heart and weight, studies have found that high-fat diets may also disrupt the normal functioning of your brain’s hypothalamus gland, which can suppress the production of the feel-good hormone serotonin.

“When serotonin drops, we feel angry, grumpy, and irritable,” Jamieson-Petronic says. Additionally, when estrogen drops during menopause, serotonin levels are also affected, which can worsen symptoms like mood swings.

Instead of fatty cuts of red meat and bacon, opt for leaner alternatives like chicken, turkey, and fish. Eating mostly plant-based foods (vegetables, fruits, whole grains) and healthy fats from nuts and seeds may also help reduce hot flashes and other menopause symptoms.

The Takeaway

  • Eating a balanced, nutritious diet can help make a difference in how you feel during menopause, helping reduce the severity of symptoms like hot flashes, mood swings, and fatigue.
  • Some general recommendations include limiting ultra-processed foods, spicy foods, fast food, alcohol, and fatty meats during menopause to help relieve symptoms.
  • Filling up on nutrient-dense foods like fruit, vegetables, and lean proteins, and swapping out quick sugar sources (like white bread) for whole grains (like oats or brown rice), can help protect your health long term.
  • For tailored nutrition guidance that best suits your lifestyle, meet with your primary care doctor or a registered dietitian who specializes in menopause or women’s health.

Resources We Trust

EDITORIAL SOURCES
Everyday Health follows strict sourcing guidelines to ensure the accuracy of its content, outlined in our editorial policy. We use only trustworthy sources, including peer-reviewed studies, board-certified medical experts, patients with lived experience, and information from top institutions.
Resources
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  3. McCallum K. How to Feel Full Longer: Which Foods Help Fill You Up? Houston Methodist. September 19, 2023.
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  5. Saturated Fat. American Heart Association. August 23, 2024.
  6. Williamson L. The Connection Between Menopause and Cardiovascular Disease Risks. American Heart Association. February 20, 2023.
  7. Sohi I et al. Alcoholic Beverage Consumption and Female Breast Cancer Risk: A Systematic Review and Meta‐Analysis of Prospective Cohort Studies. Alcohol, Clinical & Experimental Research. November 24, 2024.
  8. Dietary Guidelines for Americans 2025-2030. U.S. Department of Agriculture and U.S. Department of Health and Human Services.January 2026.
  9. About Standard Drink Sizes. Centers for Disease Control and Prevention. December 12, 2024.
  10. Gray T et al. Exploring the Impact of a High-Fat Diet on the Serotonin Signaling in Gut-Brain Axis. Nutritional Neuroscience. January 2026.
  11. Can Menopause Cause Depression? Johns Hopkins Medicine.
  12. Kahleova H et al. Dietary Advanced Glycation End-Products and Postmenopausal Hot Flashes: A Post-Hoc Analysis of a 12-week Randomized Clinical Trial. Maturitas. June 2023.
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Elise M. Brett, MD

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Elise M Brett, MD, is a board-certified adult endocrinologist. She received a bachelor's degree from the University of Michigan and her MD degree from the Icahn School of Medicine at Mount Sinai. She completed her residency training in internal medicine and fellowship in endocrinology and metabolism at The Mount Sinai Hospital. She has been in private practice in Manhattan since 1999.

Dr. Brett practices general endocrinology and diabetes and has additional certification in neck ultrasound and fine-needle aspiration biopsy, which she performs regularly in the office. She is voluntary faculty and associate clinical professor at the Icahn School of Medicine at Mount Sinai. She is a former member of the board of directors of the American Association of Clinical Endocrinology. She has lectured nationally and published book chapters and peer reviewed articles on various topics, including thyroid cancer, neck ultrasound, parathyroid disease, obesity, diabetes, and nutrition support.
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