If you’re in perimenopause or postmenopause and struggling with energy, mood swings, stubborn weight gain, or just not feeling like yourself—your diet could be a game-changer. What you eat plays a major role in balancing hormones, reducing inflammation, and supporting your metabolism. In this post, I’m sharing 10 powerhouse foods that can help, plus easy ways to incorporate them into your daily routine.

👉If you want even more tips on the foods below, watch the YouTube version: "10 Foods to Reduce Menopause Symptoms (+How to Easily Add Them!)"

1. Walnuts 🥜

✅ Rich in omega-3s to support brain health and reduce inflammation

✅ Good source of fiber to stabilize blood sugar

🔹 How to add them: Toss into oatmeal, Greek yogurt, or salads. You can also blend them into smoothies for a creamy texture!

📖 Research: Omega-3s in walnuts have been shown to reduce hot flashes and brain fog in menopausal women (Source: North American Menopause Society).

2. Chia Seeds 🌱

✅ Packed with fiber to support gut health and estrogen detoxification

✅ High in plant-based omega-3s for heart and brain health

🔹 How to add them: Stir into yogurt, smoothies, or make an overnight chia pudding with almond milk and berries.

📖 Research: Chia seeds support digestion and help stabilize blood sugar, which is key for hormone balance (Source: Journal of Nutrition).

3. Greek Yogurt or Cottage Cheese 🥣

✅ High in protein to support muscle and metabolism

✅ Contains probiotics for gut health, which is essential for estrogen metabolism

🔹 How to add them: Mix with berries and walnuts for a hormone-friendly snack, or use as a base for dips and smoothies.

🛑 Dairy-Free Alternative: Opt for unsweetened coconut yogurt or almond-based yogurt with added probiotics.

📖 Research: Protein and probiotics in Greek yogurt help reduce inflammation and support lean muscle maintenance (Source: American Journal of Clinical Nutrition).

4. Extra Virgin Olive Oil (EVOO) 🫒

✅ Supports estrogen metabolism and reduces inflammation

✅ Packed with heart-healthy monounsaturated fats

🔹 How to add it: Drizzle over roasted veggies, mix into salad dressings, or—my personal favorite—stir a tablespoon into coffee as a creamy, hormone-friendly boost!

🔹 Alternative: If you don’t love the taste of EVOO in coffee, many of my clients prefer avocado oil, which has a milder flavor but still offers hormone-balancing benefits.

📖 Research: The Mediterranean diet, rich in EVOO, has been shown to reduce menopause symptoms and support metabolic health (Source: Menopause Journal).

5. Avocados 🥑

✅ Loaded with healthy fats to support hormone production

✅ High in fiber to aid digestion and estrogen balance

🔹 How to add them: Slice with salt and pepper, make guacamole for a veggie dip, or prepare an avocado salad with cherry tomatoes, onion, cucumber, cilantro, lime juice, and olive oil.

📖 Research: Avocados provide monounsaturated fats that help stabilize blood sugar and reduce inflammation (Source: Harvard School of Public Health).

6. Dark Leafy Greens (Spinach, Kale, Arugula) 🥬

✅ Packed with magnesium to reduce stress and improve sleep

✅ Help with estrogen detoxification and liver support

🔹 How to add them: Blend into smoothies, toss into omelets, or sauté with garlic and EVOO or avocado oil. Try making kale chips by roasting them in the oven with some olive oil and sea salt.

📖 Research: Magnesium in leafy greens helps regulate cortisol and supports better sleep in menopausal women (Source: Nutrients Journal).

7. Berries (Blueberries, Raspberries, Strawberries) 🍓

✅ High in antioxidants to combat oxidative stress and aging

✅ Support brain health and memory

🔹 How to add them: Mix into yogurt or smoothies, or pair with a protein-based meal to help balance blood sugars.

📖 Research: The antioxidants in berries help reduce brain fog and support cognitive function in midlife women (Source: Journal of Alzheimer's Disease).

8. Cruciferous Vegetables (Broccoli, Cauliflower, Brussels Sprouts) 🥦

✅ Support liver detoxification

✅ Improve bone and skin health

✅ High in fiber to aid digestion and hormone balance

💡Myth Buster: Some claim cruciferous vegetables should be avoided if you have thyroid issues because they interfere with iodine absorption. However, you’d have to eat excessive amounts daily to cause any interference—so for most people, they’re perfectly safe!

🔹 How to add them: Roast with avocado oil and your favorite seasoning, add to stir-fries, air-fry Brussels sprouts with some uncured bacon, or blend cauliflower into soups for a creamy texture.

📖 Research: Cruciferous vegetables contain indole-3-carbinol, which helps balance estrogen and reduce breast cancer risk (Source: Journal of Nutrition & Cancer).

9. Eggs 🥚

✅ Rich in choline for brain health and hormone production

✅ Packed with high-quality protein and healthy fats

🔹 How to add them: Scramble 2-3 whole eggs for breakfast, hard-boil for a grab-and-go lunch, or add to stir-fries and salads.

📖 Research: Choline in eggs supports neurotransmitter function, reducing brain fog and memory loss in menopause (Source: Journal of Clinical Nutrition).

10. Beans & Lentils 🥣

✅ Excellent plant-based protein source

✅ High in fiber to support gut health and blood sugar balance

🔹 How to add them: Mix into soups, chili, taco salads, or mash into a spread or dip paired with raw veggies.

📖 Research: High-fiber diets with beans have been shown to lower insulin resistance and improve weight management in menopausal women (Source: Diabetes Care Journal).

By adding these 10 foods to your meals, you can naturally support your hormones, reduce inflammation, and feel more like yourself again. Want more menopause-friendly nutrition tips? Check out the Mid-Life Mom Bod Tune-Upp!