After menopause, you might notice more restless sleep, a more sensitive stomach, or changes to your metabolism—all because normal dips in hormones, like estrogen, can make your body react differently to your typical routines and meals. In this new chapter, a few lifestyle changes can lead to big effects—and what you eat during this time can be an especially powerful tool for thriving throughout menopause.
There’s no perfect menopause diet—but these simple strategies can go a long way in helping you feel your best. Start small, stay consistent, and know your plate is part of your power.
Support restorative sleep by regulating your daily eating schedule and having dinner at least 2 hours before bed. Include quality protein, fiber, and fats (found in seafood, fatty fish, nuts, and seeds) in all meals, but especially at dinner.
Hormonal shifts mean you might feel less thirsty after menopause—but your body still needs hydration. Drink consistently throughout the day, aiming for about half your body weight in fluid ounces per day.
Feed your gut microbiome with enough protein and fiber. Eat half your body weight in grams of protein daily (find a go-to protein or collagen powder!), and work your way up to at least 30g of fiber daily with 3-4 servings of fruits, vegetables, and legumes.
Support your metabolism by opting for carbohydrates that are high-fiber plants, like beans and cruciferous vegetables. Keep a dense bean salad in the fridge for easy snacking, loaded with beans or lentils, herbs, and chopped vegetables.
Make healthy eating as easy as possible by prepping roasted vegetables to have as ready-made side dishes, keeping a bowl of fruit on the counter, and pre-mixing your favorite nuts and seeds to add to salads or smoothies.
