Menopause can feel like a health curveball — hot flushes, stubborn weight gain, mood swings, and sleepless nights. If you’re navigating your 40s or 50s and wondering, “What should I eat during menopause to feel better?” — you’re not alone.

In my 1:1 weight loss consultations, women often tell me it feels as though their bodies have changed overnight. Weight becomes harder to shift, energy dips more easily, and familiar eating habits no longer seem to work. These changes aren’t a failure of willpower — they reflect real shifts in hormones, metabolism, muscle mass, and blood sugar regulation that occur in midlife.

Food choices play a powerful role during this transition, but they work best when they’re part of a broader, science-led approach to weight loss after 40, rather than isolated “good” or “bad” foods.

In this blog, we’ll explore the best foods for menopause — those that can support hormonal balance, reduce symptoms, and contribute to sustainable weight management as part of a wider midlife nutrition strategy.

As oestrogen levels drop, your risk of osteoporosis and bone fractures increases. Calcium and magnesium are two key minerals to protect bone density and support overall wellbeing.

✅ Magnesium-Rich Foods

• Almonds, pumpkin seeds, sunflower seeds

• Oats, quinoa, brown rice

• Dark leafy greens like chard and spinach

• Dark chocolate (70%+)

Magnesium helps with blood sugar balance, mood regulation, and muscle relaxation — ideal for menopausal symptoms like insomnia or restless legs.

Nutrition is foundational, but supplements for women over 40 can also help ease common menopause symptoms like fatigue, mood changes, and bone loss

🛒 Need extra support? Try our Sontania™ Meno Balance Complex — a targeted blend of magnesium, B vitamins, adaptogens, and botanicals formulated to support hormone balance during perimenopause and menopause..

Phytoestrogens are plant compounds that gently mimic oestrogen in the body. Studies suggest they may help reduce hot flushes, mood swings, and even support bone health.

✅ Top Phytoestrogen Foods:

• Soy-based foods: tempeh, tofu, edamame, miso

• Seeds: flaxseeds, sesame seeds, chia seeds

• Grains: oats, barley

• Fruits & veg: apples, pomegranate, broccoli, carrots

These foods are particularly helpful for women looking for natural menopause support without synthetic hormones.

Weight gain during menopause is common, but not inevitable. Blood sugar control is key, especially as insulin sensitivity often drops with age.

Low-GI foods digest more slowly, keeping your blood sugar stable and cravings at bay.

✅ Best Low-GI Foods:

• Wholegrains: oats, quinoa, sourdough bread

• Legumes: chickpeas, lentils, butter beans

• Non-starchy veg: cauliflower, celery, leafy greens

• Berries, apples, and pears (in moderation)

🔗 Learn more in our 7-Day Menopause Support Meal Plan which includes balanced, low-GI meals to keep your energy and weight steady

Muscle mass naturally declines after 40 — and even faster during menopause. Protein helps preserve lean muscle, stabilises blood sugar, and keeps you fuller for longer.

✅ Protein-Rich Menopause Foods:

• Chicken, turkey, eggs, oily fish

• Greek yogurt, cottage cheese

• Lentils, black beans, tofu

• Nuts, seeds, quinoa

• Leafy greens like spinach and watercress (for bonus iron & folate)

Aim for 25–30g of protein per meal to support your metabolism and muscle tone

If you’re not sure where to start, try our best-selling menopause-friendly recipe bundles:

📚 75 Menopause Support Recipes – £3.99
– Easy to follow, hormone-supportive meals to reduce symptoms and feel your best.

📆 7-Day Menopause Meal Plan – £3.99
– Done-for-you meal plan with prep tips and shopping lists.

If you’d like more menopause-related guidance, recipes, and supplements, explore the full Sontania™ Menopause Collection.

Menopause doesn’t mean losing control of your body. With the right food choices, you can support your hormones, reduce symptoms, and maintain a healthy weight — naturally.

Whether you’re struggling with hot flushes, low energy, or creeping weight gain, nutrition can make all the difference. Start with real food. Then consider targeted support like our Sontania™ Meno Balance Complex, designed to complement a well-rounded midlife diet.

References: 

https://pmc.ncbi.nlm.nih.gov/articles/PMC5643776/ Primary osteoporosis in postmenopausal women  

https://ods.od.nih.gov/pdf/factsheets/calcium-consumer.pdf  Calcium Fact Sheet for Consumers 

https://ods.od.nih.gov/pdf/factsheets/magnesium-consumer.pdf Magnesium Fact Sheet for Consumers

https://www.fda.gov/food/nutrition-facts-label/daily-value-nutrition-and-supplement-facts-labels Daily Value on the Nutrition and Supplement Facts Labels 

https://pubmed.ncbi.nlm.nih.gov/31687100/ Vitamin D and Calcium Supplements: Helpful, Harmful, or Neutral for Cardiovascular Risk? 

https://pubmed.ncbi.nlm.nih.gov/30963976/ Calcium and Vitamin D Supplementation. Myths and Realities with Regard to Cardiovascular Risk 

https://pubmed.ncbi.nlm.nih.gov/29480918/ Role of Magnesium in Vitamin D Activation and Function 

https://ods.od.nih.gov/factsheets/Magnesium-HealthProfessional/ 

https://pmc.ncbi.nlm.nih.gov/articles/PMC6390141/ Phytoestrogens and Their Health Effect 

https://www.tandfonline.com/doi/full/10.3109/13697137.2014.966241 Efficacy of phytoestrogens for menopausal symptoms: a meta-analysis and systematic review 

https://pubmed.ncbi.nlm.nih.gov/24898224/ Soy foods, isoflavones, and the health of postmenopausal women 

https://pubmed.ncbi.nlm.nih.gov/15466943/ The effects of high protein diets on thermogenesis, satiety and weight loss: a critical review 

https://pubmed.ncbi.nlm.nih.gov/14522731/ An increase in dietary protein improves the blood glucose response in persons with type 2 diabetes 

https://pubmed.ncbi.nlm.nih.gov/25926512/ The role of protein in weight loss and maintenance