Diet and recipes to help balance hormones in menopause

Maintaining a well-balanced and nutritious diet is important at any stage of life, but it becomes especially significant during perimenopause and menopause. A carefully chosen diet can aid in balancing and regulating hormones, reducing unwanted symptoms like hot flashes and brain fog. Additionally, selecting the right nutrients can lower the risk of developing conditions such as osteoporosis and heart disease. Let’s see which foods should be incorporated into a hormone-balancing diet for alleviating menopause symptoms. 

Healthy diet

Foods you should eat for hormone balance in menopause 


Incorporate eggs, lean meat, fish, nuts, legumes, or protein powder in smoothies and juices.

Protein helps compensate for the decrease in muscle mass and bone strength due to the decline in oestrogen during menopause. Protein is very satiating, which is great for preventing overeating and weight gain, a common occurrence during menopause. Adding enough protein to your diet can also contribute to stabilising blood sugar levels and enhancing mood.

Dairy foods

Include milk, cheese, and yoghurt in your diet.

These foods provide essential nutrients like calcium, magnesium, and vitamins D and K, promoting bone health. Research also indicates that foods rich in the amino acid glycine (that is found in milk and cheese), can improve sleep quality for women navigating perimenopause and menopause.

Fruits and vegetables

Opt for green leafy vegetables like broccoli and kale and fruits like apples, grapes, berries, cherries, and pomegranates. 

Packed with vitamins, minerals, fibre, and antioxidants, these foods support overall health and weight management. Women who consume more fruits and vegetables are less likely to experience menopause symptoms. 

Healthy fats 

Include omega-3 fatty acids from sources like olive oil, avocados, oily fish, walnuts, pumpkin seeds, chia seeds, or flaxseed. 

Increasing omega-3 consumption reduces menopausal symptoms, including a reduction in the frequency of hot flushes, alleviation of vaginal dryness, relief from joint pain, and improvement in low mood. Plus, omega-3 fatty acids have a positive impact on brain health, as they promote blood flow to the brain, contributing to improved memory. 

Whole grains 

Integrate brown rice, whole-wheat bread, oats, bulgur wheat, and quinoa into your diet. 

Whole grains boost fibre intake, reducing the risk of heart disease. Consuming whole grains at least three times a week is associated with a lower risk of elevated blood pressure and cholesterol levels. Additionally, as a source of fibre, whole grains contribute to a healthy gut microbiome. 

Prebiotics and probiotics 

Include onions, garlic, leeks, yoghurt, sourdough bread, kimchi, and sauerkraut. 

A healthy gut microbiome plays a crucial role in oestrogen regulation. Various lifestyle factors such as stress, insufficient sleep, excessive alcohol consumption, and others can impact your gut health. However, what you eat is crucial in fostering a healthy gut environment. Prebiotic foods nourish healthy gut bacteria, while probiotics improve gut health and may aid in appetite control. 


Consume whole grains, fruits, vegetables, seeds, soybeans, and soy products. 

Phytoestrogens are naturally occurring plant-derived compounds that can emulate the effects of endogenous oestrogen – the oestrogen produced by your body. Consuming three to four servings of these plant-based phytoestrogens daily can contribute to hormone regulation and alleviate unwanted menopause symptoms. 

Cruciferous vegetables like broccoli, cabbage, Brussels sprouts, and kale are among the richest vegetable sources. 

Hormone-free supplements for hormonal balance during menopause 

Getting enough nutrients, especially phytoestrogens, from food during menopause can be tough. These compounds are crucial for balancing hormones, and that’s where a supplement can make things easier. 

If you’re looking for a natural way to balance hormones and ease menopause symptoms, consider M-Pause, a revolutionary supplement that offers relief without the use of hormones. 

Perfect for perimenopause and menopause, M-Pause incorporates phytoestrogens from hop and red clover extracts. These plant-based compounds effectively balance estrogen levels, addressing the discomfort women often experience. Studies have confirmed a remarkable 4x reduction in hot flashes and a 2x decrease in night sweats within just 6* weeks of using M-Pause. 

Foods to avoid during menopause

Alcohol: alcohol can actually increase the intensity and frequency of hot flashes, disrupt sleep, and affect gut health. Generally, women become more intolerant to the effects of alcohol when they reach perimenopause and menopause. 

Caffeine: may trigger anxiety, fatigue, and insomnia due to elevated cortisol levels. Many women report a noticeable impact of caffeine on perimenopausal symptoms. 

Fatty foods: high trans-fat content can negatively affect serotonin levels, contributing to low mood, depression, and memory problems. 

Sugary foods: these can cause blood sugar spikes and crashes, impacting energy levels and sleep. High sugar intake is linked to poor sleep and restlessness. 

Seed cycling for hormonal balance

An emerging trend to support hormone balance during menopause is seed cycling or seed rotation. Consuming specific seeds during different menstrual cycle phases is believed to regulate oestrogen and progesterone levels. 

So, how does it work? 

  1. During the initial phase of your menstrual cycle, known as the follicular phase, you can elevate your oestrogen levels by consuming a tablespoon of pumpkin and flax seeds every day. 
  2. As you enter the luteal phase, typically around days 12-14 (from the point of ovulation), you can support your progesterone levels by consuming one tablespoon of sesame and sunflower seeds every day. 

There is currently limited scientific evidence supporting this theory, but many women report positive experiences with seed cycling, emphasising the nutritional richness of seeds, which serve as compact powerhouses of vitamins, minerals, phytoestrogens, and heart-healthy omega-3 fatty acids. You can simply add them to your meals during the day or mix them with yoghurt. 

Five base recipes for balancing hormones during menopause 


Hormone-healthy shake

  • Choose one scoop of your preferred protein powder.
  • Include a handful of berries or citrus fruits for extra flavour.
  • Add a handful of leafy greens for extra nutrients.
  • Pour in your favourite favourite dairy-free milk or water.
  • Add chia, milled flax seeds, or nuts.
  • Put everything in a blender and blend well.

Rainbow salad

  • Choose two bases of salad leaves: spinach, watercress, rocket, etc.
  • Add your favourite protein, such as fish, poultry or beans (you can also add cheese).
  • Add additional veggies of your liking.
  • For some phytoestrogens, you can add pomegranate seeds or cranberries.
  • For the dressing, you can use a healthy oil, like olive oil, and top with some seeds or nuts.


  • Select 3 to 4 cooking vegetables that are done quickly, such as carrots, spring onions, mushrooms, spinach, or kale. 
  • Choose protein like chicken, tofu, beef, or pork.
  • Cook everything in a hormone-healthy fat like olive oil. 
  • Add phytoestrogens like soy sauce. 
  • Sprinkle some fresh herbs on top. 


  • Select your wrap (we recommend whole-grain).
  • Choose your vegetables, such as romaine, rocket or kale.
  • Add a phytoestrogen ingredient like edamame or avocado.
  • Add protein like tofu, chicken, halloumi or beans.
  • Add healthy fats like a drizzle of olive oil.
  • Top with nuts or seeds.

Broccoli and asparagus soup 

  • Boil 100 g of purple sprouting broccoli until slightly firm.
  • At the same time, quickly fry 100 g of asparagus.
  • Combine the broccoli, about 50 ml of the cooking water, and the flash-fried asparagus in a blender. 
  • Add 100 ml of thick coconut milk.
  • Season to taste. 
  • Tip: you can add more phytoestrogen-rich vegetables to the recipe.

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