Hot Flash Relief Through Diet: 4 Foods That Help and 5 That Harm
Women's HealthMenopause

4 Foods That Fight Hot Flashes During Menopause, and 5 to Avoid

4 Foods That Fight Hot Flashes During Menopause, and 5 to Avoid
Canva (2); Everyday Health
By
Updated on November 25, 2025
by

Picture this: You’re going about your day, when all of a sudden you become intensely hot, begin to feel flushed, and start to sweat. If you’re approaching menopause, or are already in it, hot flashes and night sweats — also known as vasomotor symptoms, or VMS — can come on quickly, often accompanied by symptoms like heart palpitations, vertigo, anxiety, breathlessness, and more.

Hormonal therapies and lifestyle changes may help tame these menopausal symptoms, but one aspect of treatment that’s often overlooked is diet. Here, learn about certain foods that may reduce the intensity and frequency of your hot flashes.

What Causes Vasomotor Symptoms, or VMS?

Around 74 percent of perimenopausal women in the United States are affected by hot flashes and night sweats.

When you enter the menopausal transition, your estrogen levels begin to fluctuate drastically, interfering with your body’s ability to regulate its temperature.

 A study presented at the 2022 North American Menopause Society Conference showed that while hot flashes and night sweats are both VMS responses to menopause, they are not the same thing. Both can interfere with sleep, but night sweats last longer and are more stressful.

4 Foods That Help Fight Hot Flashes and Night Sweats

While eating consistent meals throughout the day may help regulate vasomotor symptoms, here are some specific foods to try to reduce your symptoms.

1. Soy Foods and Natural Soy Products

Isoflavone is a type of phytoestrogen — an estrogen-like compound derived from plants — and it’s plentiful in soy.

A small study published in 2023 found that postmenopausal women who followed a diet rich in soy, along with a low-fat vegan diet, saw their total hot flashes decrease by 79 percent and their moderate-to-severe hot flashes decrease by 84 percent. Those in the group who made no dietary changes experienced decreases of only 49 percent and 42 percent, respectively. Additionally, 59 percent of those in the soy group reported that they no longer experienced moderate or severe hot flashes at all.

“I will recommend soy, and phytoestrogens in general, as a medicinal food almost. I don’t know of any other foods that have that kind of effect. Try to include these in your daily diet,” says Jenn Salib Huber, RD, ND, who was not involved with the study. Rule of thumb: The less processed the soy is, the more beneficial.

Overly processed soy products, such as protein powders, mock meats, energy bars, or sweetened soy milks and yogurts, often contain higher levels of salt, sugar, saturated fats, additives, and fillers. Minimally processed soy foods, such as the following, contain more healthful vitamins and minerals.

  • Tofu, miso, and tempeh
  • Soybeans and edamame
  • Soy milk
  • Soy nuts
Graphic titled, Best & Worst Foods for Hot Flashes, illustrated icons include chilis, coffee, avocados, soda, soy milk, hot tea, tofu, bell peppers. The Everyday Health logo is located bottom left
Everyday Health

2. Avocado, Almonds, and Other Vitamin E–Rich Foods

Several studies suggest that vitamin E supplementation reduces hot flashes. One concluded that “vitamin E reduced the incidence of hot flashes by nearly one-third of the base amount.” Granted, this study was done using supplements, but it couldn’t hurt to incorporate more vitamin E into your diet naturally.

Vitamin E may benefit your heart and immune system too. Consider the following foods:

  • Asparagus
  • Avocado
  • Almonds
  • Beet greens, collard greens, spinach
  • Mango
  • Peanuts and peanut butter
  • Red bell pepper
  • Sunflower seeds and sunflower oil
  • Wheat germ, safflower, and soybean oils

3. Plant-Based Foods

Research shows that when it comes to hot flashes and night sweats, the more fruits, vegetables, nuts, and legumes you eat, the better.

Findings from the same study of postmenopausal women mentioned above suggest that a vegan diet improves VMS symptoms. It concluded that a “dietary intervention consisting of a plant-based diet, minimizing oils, and daily soybeans significantly reduced the frequency and severity of postmenopausal hot flashes and associated symptoms.”

If you want to try veganism, consult with a registered dietitian who can help you create a balanced, nutritious diet plan. If you can’t manage veganism or vegetarianism, try to eat more low-fat and unprocessed foods. Recent reports have found that the intensity of VMS symptoms is associated with “high-processed foods, saturated fats, and sugars” in postmenopausal women.

4. Cold-Water Fatty Fish and Omega-3s

Research has found that omega-3 supplementation has a positive effect on hot flashes, night sweats, and sleep quality in menopausal women.

 Another study reported that omega-3 supplements combined with vitamin E reduced hot flashes.

Unfortunately, there is a lack of research on foods (rather than supplements) and vasomotor symptoms, but nutritious food sources of omega-3 acids, such as the following, might be helpful:

  • Cold-water fatty fish, such as salmon, mackerel, tuna, herring, and sardines
  • Fortified foods, such as certain brands of eggs, yogurt, cereals, juices, milk, or soy drinks.
Check labels for added omega-3s; they may be listed as “EPA” or “DPA,” which are different forms of omega-3s.

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

Next up video playing in 10 seconds

5 Foods to Avoid

If you want to lessen the intensity and frequency of VMS, try to avoid or limit these foods.

1. Processed Sugars, Such as Candy, Cakes, and Sweetened Drinks

Too much sugar, or foods that break down into sugar, can cause a quick spike and drop in blood sugar. When your blood sugar drops, it can bring on a hot flash, particularly if you have diabetes.

“Carbohydrates are the most likely to create that spike and drop. The rule of thumb is the more processed a grain, the more quickly it turns to sugar in your system. Fast influx of sugar means a quick rise in blood sugar followed by a steep decline,” says Elaine Stern, a licensed acupuncturist and naturopathic practitioner in New York City.

2. Caffeinated Beverages, Such as Soda or Coffee

While older studies have found that caffeine consumption is associated with a higher risk of hot flashes, especially during perimenopause (the transition phase right before menopause), newer research has yet to be published regarding this connection.

If you find that drinking beverages like coffee, soda, or energy drinks triggers hot flashes for you, it’s best to limit or avoid these drinks to see if it improves your symptoms. Try other ways to increase your energy levels, such as taking quick walks or eating foods like whole grains, fibrous veggies, and nuts to avoid sugar crashes, says Stern.

3. Hot Beverages

Another problem with your coffee habit is that the beverage is usually served at scalding temperatures. Hot chocolate or tea (or anything that causes your body temperature to rise) may trigger your system to overreact and bring on a hot flash. Instead, to avoid overheating, try iced herbal tea, seltzer, or cold water. “If you do need to drink decaffeinated coffee, let it sit for a few minutes so that it’s not piping hot,” says Huber. Or opt for iced coffee instead.

4. Alcohol, Such as Red Wine

“Alcohol — red wine in particular — seems to trigger hot flashes, especially if it’s consumed close to bedtime,” says Huber. While studies on alcohol’s connection to hot flashes have had mixed results, many women say that reducing their intake brought relief.

If you are dealing with VMS, it can’t hurt to try eliminating alcohol from your diet to see if it works for you.

5. Chilis, Wasabi, Chorizo, and Other Spicy Foods

Those salsa and jalapeño poppers may do more than set your taste buds on fire: Spicy hot foods can trigger menopausal hot flashes.

 That doesn’t mean you have to eat blandly. Many restaurants can adjust the heat to your preference and tolerance. Or you can up your flavors with milder spices and seasonings such as basil, bay leaf, cardamom, Chinese five-spice blend, cinnamon, coriander, lemon balm, mint, oregano, rosemary, sage, thyme, and parsley.

The Takeaway

  • Hormonal therapy and lifestyle changes can help relieve menopausal hot flashes and night sweats, but your diet is important for relieving symptoms too.
  • Adding foods like soy, fatty fish, fruits, vegetables, nuts, and seeds may help tamp down your vasomotor symptoms during menopause.
  • Limiting or avoiding hot beverages, caffeine, alcohol, and spicy foods may also help prevent the onset of hot flashes and night sweats.
  • If you’re unsure about what to eat to relieve menopause symptoms, reach out to a doctor or registered dietitian who specializes in hormonal changes to come up with a personalized meal plan.
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
  1. Lugo T et al. Hot Flashes. StatPearls. December 19, 2022.
  2. Labedens M et al. Effects of Menopause on Temperature Regulation. Temperature: Multidisciplinary Biomedical Journal. April 23, 2025.
  3. The North American Menopause Society. The 2022 Hormone Therapy Position Statement of The North American Menopause Society. Menopause: The Journal of The North American Menopause Society. July 1, 2022.
  4. Higdon J et al. Soy Isoflavones. Oregon State University Linus Pauling Institute Micronutrient Information Center.
  5. Barnard ND et al. A Dietary Intervention for Vasomotor Symptoms of Menopause: A Randomized, Controlled Trial. Menopause. January 1, 2023.
  6. Soy and Health. Physicians Committee for Responsible Medicine.
  7. Yousefi-Nodeh H et al. Curcumin and Vitamin E Improve Hot Flashes, Lipid Profile, and Fasting Blood Glucose Without Any Detrimental Effect on the Liver and Renal Function in Postmenopausal Women: A Triple-Blind Placebo-Controlled Clinical Trial. Health Care for Women International. September 2, 2022.
  8. Oliviera N et al. Vitamin E. Harvard T.H. Chan School of Public Health. February 20, 2025.
  9. Barnard N et al. A Dietary Intervention for Vasomotor Symptoms of Menopause: A Randomized, Controlled Trial. Menopause: The Journal of the Menopause Society. January 2023.
  10. Noll PRES et al. Dietary Intake and Menopausal Symptoms in Postmenopausal Women: A Systematic Review. Climacteric. October 28, 2020.
  11. Iqbal AZ et al. Effects of Omega-3 Polyunsaturated Fatty Acids Intake on Vasomotor Symptoms, Sleep Quality and Depression in Postmenopausal Women: A Systematic Review. Nutrients. September 30, 2023.
  12. Edalatiyan M et al. Evaluation of the Effect of Oral Vitamin E and Omega 3 Supplement on Postmenopausal Hot Flashes. Archives of Pharmacy Practice. January–March 2020.
  13. Omega-3 Fatty Acids. National Institutes of Health: Office of Dietary Supplements. July 18, 2022.
  14. Omura T et al. Identification of Atypical Hypoglycemia via Continuous Glucose Monitoring in a Patient Presenting With Hot Flashes. Journal of General and Family Medicine. July 10, 2024.
  15. Aminimoghaddam S et al. A Review of Management of Perimenopausal Hot Flashes. Journal of Obstetrics, Gynecology and Cancer Research. March 2019.
  16. Kwon R et al. Alcohol Consumption Patterns and Risk of Early-Onset Vasomotor Symptoms in Premenopausal Women. Nutrients. May 29, 2022.
  17. Hot Flashes: What Can I Do? National Institute on Aging. September 30, 2021.
Meet Our Experts
See Our Editorial PolicyMeet Our Health Expert Network
Maya Feller

Maya Feller, MS, RD, CDN

Medical Reviewer

Maya Feller, MS, RD, CDN, is the founder and lead dietitian at Maya Feller Nutrition. In her practice, her team provides medical nutrition therapy and nutrition coaching for hormone and metabolic health, cardiovascular disease, diabetes, mood disorders, developmental disabilities, disordered eating, and more.

Feller believes in providing inclusive nutrition education from an anti-bias, patient-centered, culturally humble approach to help people make informed food choices. May shares her approachable, food-based solutions with millions of people on her new YouTube channel as the host of Where Wellbeing Meets Flavor, which includes cooking demos, exclusive interviews, and Q&As; in her on-demand master classes and courses, regular speaking engagements, writing, and social platform posts; and as a national nutrition expert on Good Morning America.

Feller is also on the advisory board for Shape and Parents; has been on the Today show and Tamron Hall; and has appeared in The New York Times, Mindbodygreen, Food Network, Martha Stewart, Real Simple, Good Housekeeping, Cooking Light, Eating Well, Prevention, Glamour, Self, and other publications.

She is the author of Eating From Our Roots: 80+ Healthy Home-Cooked Favorites From Cultures Around the World and The Southern Comfort Food Cookbook.

See full bio

Beth Levine

Author

Beth Levine is an award-winning health writer whose work has appeared in The Washington Post, The New York Times, O: The Oprah Magazine, Woman's Day, Good Housekeeping, Reader's Digest, AARP Bulletin, AARP The Magazine, Considerable.com, and NextTribe.com. She has also written custom content for the Yale New Haven Hospital and the March of Dimes.

Levine's work has won awards from the American Academy of Orthopaedic Surgeons, the Connecticut Press Club, and the Public Relations Society of America. She is the author of Playgroups: From 18 Months to Kindergarten a Complete Guide for Parents and Divorce: Young People Caught in the Middle. She is also a humor writer and in addition to her editorial work, she coaches high school students on their college application essays.

See full bio
See Our Editorial PolicyMeet Our Health Expert Network