The Best Diets For Menopause

We’ve got to confess – there’s no such thing as ‘the best diet menopause’. With menopause taking such a unique shape for each woman, all kinds of factors can impact what should and shouldn’t play a starring role in our diets throughout menopause. In fact, it’s one of the reasons navigating menopause can be so complex: there simply isn’t a one-size-fits-all approach!

There are, however, a range of diets that can offer all kinds of powerful benefits throughout each menopausal stage. From Mediterranean to plant-based, we’ve investigated which diets offer crucial support for our health and wellbeing throughout these changing seasons. We’ve also done the heavy lifting in organising these so they’re easy for you to read and assess in a pros and cons list – after all, you’re in the driver’s seat when it comes to your menopausal journey. Let’s take a look at the buffet of options!

Contender #1: The Mediterranean Diet

Odds are high that you’re no stranger to the Mediterranean diet. There’s a reason this contender ends up on so many ‘best of’ lists, whether you’re in your menopausal years or decades younger. Offering a wide range of benefits, including heart health support, bone health, and weight management support this diet is focused on the classics. Whole fruits, vegetables, proteins, and healthy fats make up this diet’s range, with all kinds of combinations available within its parameters.

Pros: 

• Thanks to the abundance of antioxidants and healthy fats in this form of eating, the Mediterranean diet is a great way to reduce the risk of heart disease that can increase throughout menopause. 
• With great sources of calcium and vitamin D, this is an easy way to support ongoing bone density, which is often at risk as a result of decreasing hormone production.
• With menopause often contributing to weight gain challenges, this diet can help to streamline long-term weight management and maintenance.

Cons:

• This diet is heavily reliant on fresh fruits and vegetables, fish, and nuts, which can create an expense barrier for some.
• With more time required in meal prep and meal planning, this diet can also be challenging for those who have full and demanding schedules.

Contender #2: The Plant-Based Diet

The clue here is truly in the name – a plant-based diet is meat-free, with vegetarian and vegan eating patterns taking centre stage. This diet can offer plenty of fibre and vitamins, but it can be a challenge to navigate the nutritional needs of menopause with some of the limitations of a meat-free approach. 

Pros:

• Vegetarian and vegan diets are often high in phytoestrogens, which are present in soy products and flaxseeds, helping to reduce menopause symptoms through the way they mimic oestrogen’s effect on the body. 
• When a plant-based diet is high in fibre, it can help to control weight and improve digestive health, two areas which can come under fire during menopause. 
• Plant-based diets have been connected with reduced risks in heart disease, diabetes, and some cancers. 

Cons:

• There’s the ongoing potential for deficiencies in key vitamins that are provided from meat sources, including vitamin B12, iron, and calcium. This means that those eating a vegetarian or vegan diet need to carefully monitor their nutritional needs and make adjustments to suit.
• For women who’ve eaten a meat-based diet, the transition can be challenging! 

Not sure where to start when it comes to taking control of your health during menopause? We’re here to help.

Contender #3: The Low-Carb Diet

The keto diet. The Atkins diet. There’s a wide range of diets that limit carbohydrate intakes, putting the focus on proteins and fats in its place (and increasing each of their servings as a part of your total daily intake). While these diets can prove effective for weight loss and helping with blood sugar regulation, their restrictive nature means they’re certainly not the right ‘fit’ for everyone.

Pros:

• Since our bodies are encouraged to burn fat as an energy source, rather than the energy found in carbohydrates, this is often a popular diet for those looking to lose weight.
• The risk of insulin resistance and type 2 diabetes (which can both rise during menopause) can be reduced, with blood sugars stabilising as a result of more balanced carbohydrates. 

Cons:

• With an intense reduction in carbohydrates, the restrictive nature of this eating pattern can make it tough to follow for those who aren’t used to it.
• If you’re not thoroughly prepared, this diet can also lead to deficiencies in key nutrients that are necessary for overall health and wellbeing. 

Contender #4: The Anti-Inflammatory Diet

There’s no denying the cost of inflammation, which can be further heightened throughout menopause. An anti-inflammatory diet is focused on reducing inflammation throughout the body, which, as a nice bonus, can help to reduce the intensity and frequency of menopause’s symptoms. This diet’s focused on fruits, vegetables, fish, nuts, seeds, and whole grains, while leaving processed foods, sugars, and trans fats off the table.

Pros:

• This diet can make a big difference when it comes to reducing inflammation, making it easier to manage menopause symptoms.
• There’s plenty of Omega-3 fatty acids from fish and nuts alike in this diet, offering great support for heart health.
• Some people find their energy levels and mood are improved when following an anti-inflammatory diet.

Cons:

• As with any diet that has clear restrictions, this can be challenging to get used to for those who are used to a portion of processed foods or sugars in their daily meals.
• This can also present some of the cost issues of the Mediterranean diet, with fresh food often more expensive than processed or pre-packaged alternatives. 

Conclusion

While it can be overwhelming to navigate the many options that present themselves as the ‘best’ way to eat during menopause, the good news is there’s an option that’s going to be right for you. If you’re looking for support to make empowered health choices through every stage of your menopause experience, connect with the Australian Menopause Centre team. You’re in control, but we’re here to support you as you navigate the many unknowns menopause brings your way.