July 11, 2026, 5:59 am | Read time: 6 minutes

“Many women feel that their bodies suddenly function differently than before,” explains Dr. Gößlinghoff, a specialist in women’s health, mentor for women and couples with infertility issues, and hormone expert, in an interview with FITBOOK. “Especially during this life phase, nutrition can play a crucial role in alleviating symptoms and supporting long-term health.”

The good news: Strict diets or complicated nutritional rules are unnecessary. Often, small changes are enough to support the body and provide it with essential nutrients.

What the Body Especially Needs During Menopause

As estrogen levels drop, the entire organism changes. Metabolism slows down, muscle mass gradually decreases, and the risk of osteoporosis, cardiovascular diseases, and elevated blood sugar levels increases. The need for certain vitamins and minerals also changes. A balanced, nutrient-rich diet can help reduce fatigue, cravings, concentration problems, or sleep disturbances and improve overall well-being. “It’s not about eating perfectly,” says Dr. Gößlinghoff. “It’s much more important to regularly provide the body with high-quality nutrients.”

Also interesting: Maintaining weight during menopause–is it even possible?

Foods That Are Especially Beneficial During Menopause

Protein-Rich Foods for Muscles and Metabolism

As we age, the body loses muscle mass more quickly. Therefore, protein plays a particularly important role during menopause. Protein helps maintain muscle, provides longer satiety, and can help keep metabolism active. Especially if you often experience cravings or feel like you’re gaining weight more easily, adequate protein intake can be crucial.

Good sources of protein include fish, eggs, legumes, natural yogurt, quark, tofu, or lean meat. Nuts and seeds also provide valuable plant-based protein.

Calcium-Rich Foods for Strong Bones

The drop in estrogen levels also affects bone health. The risk of osteoporosis increases, making adequate calcium intake increasingly important. “Many women only start thinking about their bones when symptoms appear. But you can do a lot for bone health early on,” explains Dr. Gößlinghoff. Dairy products, cheese, natural yogurt, or calcium-rich mineral water are classic calcium sources. Kale, broccoli, almonds, or sesame also contain significant amounts of the mineral.

Vitamin D for a Stable Bone Structure

“Vitamin D also plays a crucial role in bone health, as only with sufficient vitamin D can the body effectively absorb calcium from the intestines and incorporate it into the bones. Since the body’s production of the vitamin decreases with age and it is found in significant amounts in only a few foods, such as fatty sea fish like salmon, herring, or mackerel, regular sun exposure is important. If this is insufficient, it may be advisable to have your vitamin D levels checked by a doctor and supplement if necessary,” recommends Dr. Gößlinghoff.

Also interesting: How vitamin D and magnesium work together

Omega-3 Fatty Acids for Heart and Brain

Salmon, mackerel, or herring are particularly rich in omega-3 fatty acids. These have anti-inflammatory effects and can support heart health. Since the risk of cardiovascular diseases increases after menopause, it’s worth regularly including fatty sea fish in your diet. Omega-3 fatty acids are also associated with positive effects on mood and brain function.

Plant-Based Foods as a Daily Foundation

Vegetables should be part of your daily diet, as they provide the body with vitamins, minerals, and phytochemicals. They also offer plenty of fiber and relatively few calories. Colorful vegetables like bell peppers, broccoli, carrots, tomatoes, or leafy greens add variety to your plate and support numerous metabolic processes. Eating plenty of vegetables also promotes better satiety and supports gut health.

Legumes Are True All-Rounders

Lentils, beans, or chickpeas contain plant-based protein, fiber, and essential minerals. They also keep you full for longer and can help prevent blood sugar fluctuations and cravings.

Whole Grain Products Ensure Stable Blood Sugar Levels

Instead of white bread or highly processed carbohydrates, opt for whole grain products. Whole grain bread, oatmeal, brown rice, or whole grain pasta contain more fiber and help slow the rise in blood sugar. This keeps energy and concentration levels up and reduces the occurrence of cravings.

Berries and Fruits Provide Valuable Antioxidants

Berries, apples, or citrus fruits contain numerous vitamins and phytochemicals. They protect cells from oxidative stress and support the immune system. Berries, in particular, are considered especially nutrient-rich and can be easily integrated into daily life, such as in muesli, yogurt, or as a snack.

Nuts and Seeds Provide Healthy Fats

Almonds, walnuts, flaxseeds, or chia seeds contain healthy fatty acids, magnesium, and fiber. They can support heart health and contribute to long-lasting satiety. Just a small handful daily can make a valuable contribution to a balanced diet.

Good for Digestion: Fermented Foods

Many women notice digestive changes for the first time during menopause. Yogurt, kefir, sauerkraut, or kimchi contain live microorganisms that can support gut flora. “Gut health plays a bigger role in overall well-being than many women realize,” says Dr. Gößlinghoff. “Research shows that gut health, the immune system, and even mood are closely linked.”

More on the topic

Expert Explains What Breastfeeding Mothers Should Consider in Their Diet

Expert Explains How Diet Can Affect Menstruation–Positively or Negatively

Phytoestrogens: Can Plant Hormones Help?

There is frequent talk of so-called phytoestrogens. These are plant compounds with a structure similar to the body’s own estrogen. They are found in soybeans, tofu, tempeh, flaxseeds, or legumes. Some studies suggest that phytoestrogens can alleviate hot flashes and other symptoms in some women. However, the studies are not sufficiently substantiated.

Essential in Every Life Phase: Adequate Hydration

As we age, the feeling of thirst often decreases. At the same time, hot flashes and night sweats can increase fluid needs. If you notice that you are often tired or suffer from dry skin and mucous membranes, it’s worth checking your daily fluid intake. Ideal options are water, unsweetened herbal or fruit teas, and heavily diluted juice spritzers. Adequate fluid intake supports concentration, digestion, and can counteract dry skin and mucous membranes.