The Exact Foods to Eat to Reduce Menopause Weight Gain and Symptoms

Salmon: A Menopause Superfood

Salmon is loaded with high-quality protein and omega-3 fatty acids, making it a menopause superfood. “Protein helps combat midlife weight gain and muscle loss,” says New York endocrinologist Rocio Salas-Whalen, MD. Omega-3s also reduce inflammation and support heart and brain health, which become even more crucial as estrogen declines.

“Research shows increasing consumption of omega-3 fatty acids decreases menopausal symptoms including the frequency of hot flushes, may help reduce vaginal dryness and joint pain and improve low mood,” says Health & Her nutritionist and menopause expert Helen Roach. “They are also known to help support your brain health and a higher intake of omega-3 fatty acids is linked to a reduction in depressive symptoms.”

Greek Yogurt: For Your Bones and Belly 

Greek yogurt is a nutritional powerhouse, packed with protein and probiotics that help maintain muscle mass and promote gut health. “While it’s widely believed that consuming more dairy foods can strengthen bones—and there is some evidence suggesting postmenopausal women who eat more cheese and yogurt may have a lower risk of fractures and osteoporosis—a 2020 study published in Menopause found no conclusive link between increased dairy intake and higher bone density,” explains Roach. “However, research shows that foods high in the amino acid glycine, found in milk and cheese, can improve sleep quality for women experiencing perimenopause and menopause.” The probiotics in yogurt also help regulate estrogen levels, supporting overall hormonal balance.

Eggs: The Breakfast Boost

Eggs are a simple, versatile source of protein and vitamin D—two essentials for bone health. “As estrogen levels drop, women often experience a reduction in lean muscle mass and an increase in fat storage, particularly around the abdomen. This can slow metabolism, making it harder to burn calories at rest. To support a healthy metabolism, increase your intake of high-quality protein to promote lean muscle synthesis and incorporate strength training to maintain muscle mass,” says Hanway.

“Vitamin D, found in foods like fatty fish, eggs and through sunlight exposure, helps the body absorb calcium more effectively,” she adds. “Plus, getting enough protein at each meal can help stabilize blood sugar and reduce menopausal weight gain.”

Almonds: Mighty Mood Lifter

Rich in calcium, magnesium and healthy fats, almonds are another key food for menopause. “Magnesium-rich foods like leafy greens, nuts and seeds can help improve mood, promote relaxation and aid in sleep quality,” explains Hanway. Plus, almonds support heart health and help maintain strong bones, reducing the risk of osteoporosis.

Chia Seeds: Tiny but Mighty

Chia seeds pack a trifecta of fiber, omega-3s and protein, which are all crucial for menopause health. “Chia seeds help reduce inflammation and support heart function,” says Hanway. With their fiber content, chia seeds also promote digestion and help you feel fuller for longer, aiding in weight management.

Leafy Greens: Nature’s Bone Builder

Spinach, kale and broccoli are loaded with calcium, magnesium and fiber—essentials for menopause. “For bone health, calcium-rich foods like leafy greens, almonds and dairy alternatives fortified with calcium are essential for maintaining strong bones,” says Hanway. They also support heart health by lowering blood pressure and cholesterol levels.

Berries: Sweet Solution

Berries like blueberries, raspberries and strawberries are packed with antioxidants and vitamin C. Antioxidants in berries help reduce oxidative stress, which is often linked to inflammation. Low in calories, berries make a perfect snack during this stage. “This is the time to minimize simple carbs, starches and sugars as these promote inflammation and more visceral fat,” says Dr. Salas-Whalen.

Quinoa: A Whole Grain Hero

Quinoa is a whole grain that’s rich in phytoestrogens, plant compounds that mimic estrogen and help balance hormones. Phytoestrogens can alleviate menopause symptoms like hot flashes and night sweats. “Eating three to four portions of these plant-based phytoestrogens each day can help to support hormone regulation and reduce unwanted menopause symptoms,” advises Roach. Quinoa’s fiber and protein also support gut health and regulate blood sugar levels.

Tofu: Plant-Powered Protein

Tofu, made from soybeans, is rich in phytoestrogens and plant-based protein. “Tofu and tempeh can mimic estrogen and help reduce the severity of hot flashes,” says Hanway. Additionally, tofu provides calcium and iron, making it a nutrient-dense option during menopause.

Avocados: Brain-Boosting Fat

Avocados are an excellent source of healthy monounsaturated fats and fiber, both of which are essential for heart and brain health during menopause. “Healthy fats are known to support brain health, and a higher intake of omega-3 fatty acids has been linked to a reduction in depressive symptoms,” explains Roach. “Omega-3s also promote blood flow to the brain, which is important for memory function and can help alleviate the brain fog often experienced during perimenopause and menopause.”