Can what you eat really ease menopause symptoms?
According to a 2021 scientific review, the answer is yes — especially if you're following a Mediterranean-style diet.
What the research says:
A narrative review published in 2021 brought together the findings of over 40 studies, involving thousands of women going through perimenopause.[1] The researchers wanted to know how different dietary patterns might affect common menopause symptoms like hot flushes, night sweats, vaginal dryness, and mood changes.
And one diet stood out: the Mediterranean diet.
This way of eating — rich in vegetables, fruits, whole grains, legumes, nuts, oily fish, and olive oil — was associated with reduced menopause symptoms, especially vasomotor symptoms like hot flushes and night sweats. Some studies also reported improvements in vaginal dryness and mood.
Why does it help?
The Mediterranean diet is naturally high in:
- Phytoestrogens: Plant compounds (found in foods like chickpeas, flaxseeds, and lentils) that gently mimic the effects of oestrogen in the body — something that can be helpful when hormone levels start to dip during perimenopause.
- Antioxidants: These help to combat inflammation and oxidative stress, which may be linked to hormone imbalance and worsening symptoms.
- Fibre: Supports blood sugar stability and gut health, both important during midlife hormonal changes.
The Mediterranean diet is also very low in processed foods.
Easy ways to get started
This isn’t about going all-or-nothing. Small changes can really add up over time. Here are some simple, actionable swaps you can make today to eat more in line with the Mediterranean way:
- Swap white bread or pasta for whole grains like quinoa, brown rice, or oats.
- Add a serving of vegetables to every meal — even breakfast! And try eating your veggies first to help with blood sugar balance.
- Choose legumes like lentils, chickpeas, or butter beans a few times a week instead of meat.
- Aim for two servings of oily fish per week — think salmon, mackerel, or sardines.
- Snack on a handful of nuts or seeds instead of reaching for processed snacks.
- Cook with extra virgin olive oil rather than vegetable oil or butter.
These gentle shifts can support hormone balance, reduce inflammation, and may help ease symptoms like hot flushes, vaginal dryness, and mood swings over time.
Food as your hormone ally
This isn’t about perfection. It’s about building a foundation for long-term hormone health — one meal at a time. As Hippocrates wisely said: “Let thy food be thy medicine.” So, if you’re navigating the ups and downs of perimenopause and menopause, your plate might just be one of your most powerful tools.
Other articles that may interest you:
Is the Mediterranean diet good for menopause?
What makes the Mediterranean diet so healthy?
Referrences:
[1] https://pmc.ncbi.nlm.nih.gov/articles/PMC8308420/
