5 Foods That May Worsen Menopausal Symptoms
Avoiding the following foods may help reduce the severity of menopause symptoms such as hot flashes, night sweats, and abdominal weight gain.
1. Ultra-Processed Foods
Foods that are processed with added saturated fats, sodium, sugars, and preservatives can cause water retention and bloating, Jamieson-Petonic says. This includes foods like chips, frozen meals, packaged snacks, and breakfast bars.
If you’re craving snacks, try nutritious alternatives like string cheese, carrots dipped in hummus, or whole-grain crackers with peanut butter — they’ll satisfy your hunger without increasing your chances of triggering symptoms. Combining protein with fiber-rich carbohydrates can also help with satiety.
2. Spicy Foods
Think twice before you add that dash of hot sauce to your dinner. Certain spicy foods may trigger menopausal symptoms like sweating, flushing, and other symptoms of hot flashes.
If you’re looking to add some kick to a bland dish, Jamieson-Petonic suggests limiting hot peppers and chili oil; instead, try sprinkling on spices that add flavor without heat, like cumin, curry, turmeric, and basil.
3. Fast Food
Drive-through restaurants are convenient, but their meals tend to include higher amounts of saturated fat and sodium. Diets high in saturated fat can increase your risk of heart disease, a condition that women are already at greater risk for after menopause.
“These foods also tend to promote weight gain, which can exacerbate menopause symptoms as well,” Jamieson-Petonic says.
An alternative? Have quick, nutritious foods on hand by freezing leftovers at home or packing a lunch. If you have to eat a convenient fast-food lunch, pick items that offer lean protein and fiber, like grilled chicken sandwiches on whole-grain bread, salads, and fruit cups.
4. Alcohol
Some women have found that alcohol makes them more susceptible to hot flashes, Jamieson-Petonic says. While research is mixed on whether alcohol exacerbates menopausal symptoms, studies have found that even one drink per day is associated with an increased risk of breast cancer in pre- and postmenopausal women in the long term.
General guidelines suggest consuming less alcohol for better overall health.
“I tell women to listen to their bodies,” Jamieson-Petonic says. “If alcohol aggravates their menopause symptoms, they should try to avoid it.”
Still, if you want to indulge occasionally, Jamieson-Petonic suggests a white wine spritzer with fruit, which is lower in alcohol than most standard drinks. Certain beers and malt liquor tend to have less alcohol per serving compared with other hard drinks, too.
4. Fatty Meats
Besides being high in saturated fat, which can affect your heart and weight, studies have found that high-fat diets may also disrupt the normal functioning of your brain’s hypothalamus gland, which can suppress the production of the feel-good hormone serotonin.
“When serotonin drops, we feel angry, grumpy, and irritable,” Jamieson-Petronic says. Additionally, when estrogen drops during menopause, serotonin levels are also affected, which can worsen symptoms like mood swings.
Instead of fatty cuts of red meat and bacon, opt for leaner alternatives like chicken, turkey, and fish. Eating mostly plant-based foods (vegetables, fruits, whole grains) and healthy fats from nuts and seeds may also help reduce hot flashes and other menopause symptoms.
