July 11, 2026, 5:59 am | Read time: 6 minutes
Menopause is a time of change for most women. As estrogen levels drop, not only do the cycle and fertility change, but also metabolism, sleep, energy levels, and overall well-being. A conscious diet can help ease the symptoms during this transitional phase. Gynecologist Dr. Heidi Gößlinghoff shares with FITBOOK which foods are particularly beneficial during menopause.
“Many women feel that their bodies suddenly function differently than before,” explains Dr. Gößlinghoff, a gynecologist, mentor for women and couples with unfulfilled desires for children, and hormone specialist, in an interview with FITBOOK. “Especially during this phase of life, nutrition can play an important 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 supply the body with high-quality nutrients.”
These Foods Are Especially Good for the Body 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 supports muscle maintenance, provides longer satiety, and can help keep the metabolism active. Especially if you often feel hungry or feel like you’re gaining weight more easily, adequate protein intake can be particularly important.
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 they already have symptoms. 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. But 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 because only with enough vitamin D can the body effectively absorb calcium from the intestines and incorporate it into the bones. Since the body’s own production of the vitamin decreases with age and it is only found in significant amounts in a few foods, such as fatty sea fish like salmon, herring, or mackerel, regular sun exposure is important. If this is not enough, it may be advisable to have your vitamin D levels checked by a doctor and supplemented if necessary,” recommends Dr. Gößlinghoff.
Omega-3 Fatty Acids for Heart and Brain
Salmon, mackerel, or herring provide valuable omega-3 fatty acids. These have anti-inflammatory effects and can support heart health. Since the risk of cardiovascular diseases increases after menopause, it is 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 Basis
Vegetables should be on the menu daily, as they provide the body with vitamins, minerals, and secondary plant compounds. They also supply many fibers and relatively few calories. Especially colorful vegetables like bell peppers, broccoli, carrots, tomatoes, or leafy greens add variety to the plate and support numerous metabolic processes. Those who eat a lot of vegetables also benefit from better satiety and support gut health.
Legumes Are True All-Rounders
Lentils, beans, or chickpeas contain plant-based protein, fiber, and important minerals. They also keep you full for a long time and can help prevent blood sugar fluctuations and cravings.
Whole Grain Products Ensure a Stable Blood Sugar Level
Instead of white bread or highly processed carbohydrates, it’s worth choosing whole grain products. Whole grain bread, oatmeal, brown rice, or whole grain pasta contain more fiber and ensure that blood sugar rises more slowly. This keeps energy and concentration levels up longer and reduces the frequency of cravings.
Berries and Fruits Provide Valuable Antioxidants
Berries, apples, or citrus fruits contain numerous vitamins and secondary plant compounds. 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 everyday life, such as in muesli, yogurt, or as a snack in between.
Nuts and Seeds Provide Healthy Fats
Almonds, walnuts, flaxseeds, or chia seeds contain healthy fatty acids as well as 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 changes in digestion 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 suspect,” says Dr. Gößlinghoff. “Research shows that gut health, the immune system, and even mood are closely linked.”
What Breastfeeding Mothers Should Consider in Their Diet
How Diet Can Affect Menstruation–Positively or Negatively
Phytoestrogens: Can Plant Hormones Help?
There is frequent talk of so-called phytoestrogens. These are plant substances that have a similar structure 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 Phase of Life: Drink Enough
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 is worth looking at your daily fluid intake. Ideal are water, unsweetened herbal or fruit teas, and heavily diluted juice spritzers. Adequate fluid intake supports concentration and digestion and can counteract dry skin and mucous membranes.