Navigating menopause can bring challenges like low energy, weight gain, and mood swings, but the right foods can make a world of difference. In this comprehensive and practical guide, you’ll discover the top 10 foods to naturally support hormonal health, boost metabolism, and ease symptoms. These nutrient-rich foods are the secret to feeling better naturally. They are easy to include in your meals and offer real, lasting benefits. Watch to the end to learn how these foods can transform your menopause journey.
You’ll Learn:
• How specific foods support healthy hormone production and balance.
• Why plant-based and nutrient-dense options are key during menopause.
• The role of anti-inflammatory and digestion-enhancing foods in easing symptoms.
• Practical tips for incorporating these foods into your daily meals for long-term health.
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🎬 Video Overview:
– How to support hormonal health during menopause
– Understanding your body: The impact of hormonal changes on health
– High-fibre foods: Normalise fluctuations and support gut health
– Adaptogens and phytoestrogens: Reducing stress and balancing hormones
– Digestion-enhancing foods: Improving nutrient absorption and reducing bloating
– Slow-release carbohydrates: Stable energy and managing cravings
– Easily digestible protein: Supporting muscle tone and energy
– Anti-inflammatory foods: Easing symptoms and reducing weight gain
– High-quality natural fats: Essential for hormones and brain health
– Dark leafy greens: Detoxifying and supporting hormonal health
– Seeds: The nutrient powerhouses for hormone regulation
– Nuts: Satisfying snacks that reduce cravings and support health
– The three keys to feeling better during menopause
Have questions or thoughts? Post them in the comments below, and I’ll make sure to respond with care and understanding 😊💞
🚩 Related Video: Menopause Nutrition Series
📬 Contact:
#menopause #perimenopause #womenoverforty #menopausebellyfat #menopauseweightloss #belindabenn #menopausediet
Disclaimer:
All content shared in our YouTube channel videos and Ask Bel Calls is provided for general informational and educational purposes only and does not constitute medical, psychological, or professional advice. It is not intended to diagnose, treat, cure, or prevent any condition, and it does not replace personalised care from a qualified health professional. Seek medical advice before starting, stopping, or changing any diet, exercise, or supplement routine, particularly if you have a medical condition, are pregnant, are recovering from illness or injury, or are taking prescription medication. Do not discontinue or adjust any medication without medical supervision. If you experience discomfort, pain, dizziness, worsening symptoms, or any adverse reaction, stop immediately and seek medical attention (or urgent care if needed). By choosing to act on any information shared, you do so at your own risk and assume full responsibility for your health and safety. To the fullest extent permitted by law, Belinda Benn (Aussie Fitness Ltd) disclaims all liability for any loss, injury, or damage arising from your use of, or reliance on, this content.
Selected References
1. Ercolini D, Fogliano V. Food design to feed the human gut microbiota. J Agric Food Chem (2018).
2. Favela-González KM, Hernández-Almanza AY, De la Fuente-Salcido NM. The value of bioactive compounds of cruciferous vegetables (Brassica) as antimicrobials and antioxidants: A review. J Food Biochem (2020).
3. Liao LY, He YF, Li L, et al. A preliminary review of studies on adaptogens: comparison of their bioactivity in TCM with that of ginseng-like herbs used worldwide. Chin Med (2018).
4. Myhrstad MCW, Tunsjø H, Charnock C, Telle-Hansen VH. Dietary Fiber, Gut Microbiota, and Metabolic Regulation—Current Status in Human Randomized Trials. Nutrients (2020).
5. Ryan KK, Seeley RJ. Food as a hormone. Science (2013).
6. Saghafi N, Ghazanfarpour M, Sadeghi R, et al. Effects of phytoestrogens in alleviating the menopausal symptoms: a systematic review and meta-analysis. Iran J Pharm Res (2017).
7. Saulnier DM, Ringel Y, Heyman MB, et al. The intestinal microbiome, probiotics and prebiotics in neurogastroenterology. Gut Microbes (2013).
8. Shaver JL. Beyond hormonal therapies in menopause. Exp Gerontol (1994).
9. Watzl B. Anti-inflammatory effects of plant-based foods and of their constituents. Int J Vitam Nutr
10. Maki PM, Panay N, Simon JA. Sleep disturbance associated with the menopause. Menopause (2024).
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🚩Watch Next: Menopause Breakfast Foods for Weight Loss & Wellbeing
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💬 Questions or Feedback?
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Thank you for this video, I wish i would have found it sooner lol i have spent hours looking at these specific things and here you put it all together. Thank you very much
Intermittent Fasting and low Carb is only thing that works for me.. Not eating more
at 53, I'm proud to say I'm the same weight I was in high school, and don't have the symptoms mentioned at the start. I credit years of healthy vegetarian eating, studying nutrion along the way (informally), yoga, and lots of inner psychological work. I always have more to learn of course, and am not sharing this to brag, but to break the belief that weight gain is inevitable.
My issue is allergic to dairy, sensitive to ginger and vinegar, seafood and somtimes meat and tofu. Insane cravings after work 1030pm. Plus living in the desert. So body wants to not eat during the day and eating at night. I dont smoke drink and sleep 8+ hours and naps on days off. Im also wearing a hrt. Or id kill somebody. Its been really rough.
What are your thoughts on "getting enough protein"? I feel like a lot of the menopausal diet advice focuses mostly on that. Also, what are your thoughts on tofu for phytoestrogens?
Thanks so much, well understood
I found you. I was looking so hard. I honestly love your videos
This is very interesting because I've discovered simply by trial and error that these indeed are the foods that make me feel the best.
This is wonderful, I love it and it helped
What a great location to present a video highly appreciable ❤
Thanks@BelindaBenn. It’s great to see you back. For those wondering if this could help you – try it. I joined Belinda Benn 10 years ago when I was first diagnosed in menopause. I’m still in menopause but Belinda’s and her team’s advice and coaching sessions really helped me to reduce symptoms and manage my menopause better. I still use her recipes and advice on a daily basis and know that changing my eating habits to incorporate these covered by her in this video have and continue to help me. Give it a go, it will probably change your life! 😊
Im on this stage its terrible why woman having this hoping i can get out of this soon just tired
Such a valuable guide! Food truly is medicine, especially during menopause. We are creating a safe space where women can learn to nourish their bodies naturally, balance their hormones, and feel empowered through mindful nutrition.
What is Extra Vidsin Olivboil?
For me is totally weird and why to listen to you?
Have you heard about wild yam cream? What do you think of it? Has anyone used it.?
Oats doesnt suit me 😢
Has anyone tried keto ? Better or worse?
A comprehensive guide just for women!
Thank you. You have a very sweet and gentle demeanor and I found your approach and voice very soothing. You are correct about the old methods are not working anymore and I am definitely struggling at 42 years to eat healthy due to work. The added stress hormones of work also cause me to hold onto excess weight even though I exercise.
Thank you !
Thanks for this video
There’s no health risk to too much red meat. The ‘Studies’ were debunked.
Our bodies NEED red meat!
What are your thoughts on Soy? Ingesting soy has helped me so much!
These foods have been my staples for years but haven't made much difference to how I'M feeling hormonally.
I’m in post menopause am 55 don’t have cravings for junk food I never had weight on me I eat generally good but I notice I’m loosing muscle mass in my body one side of my cheek I guess I don’t have any more estrogen and progesterone I want to gain a few pounds so I will start weight training so I was told to do
I keep replaying 2:44. That’s how clear things should be.
I shared this with my mom, and now we’re both doing stretches every morning. Your content is literally changing lives, one step at a time.
Ginger, beetroot, apple 🍏, carrot juice, fish with salad, fresh mint tea 🍵, cherries 🍒, apricots, much more ,
This video has helped me at 48 woman going through menopause and having to keep up with my 5 year old daughter .
Thank you so much very much. My periods are so wonky and anxiety provoking. ❤
Thank you so much, it's very important for me, but I have just one question about cholesterol 7.5 we can have all those?
1. HIGH fiber foods 2. Seeds and nuts 3. Dark greens 4.flax seeds avocado,oats, yogurt, kiwi, berries, sweet potatoes, parboiled rice,eggs,fish,lean meat, salmon,olive oil, broccoli, spinach, walnuts,flaxseed, sunflower oil, sesame oil,chai seeds, sunflower seeds, pumpkin seeds,ginseng.
June 2025… I'm just now needing this information. Thank you, this has been a very helpful video. You touched on quite a bit of my symptoms & you offered natural suggestions. I plan to add these suggestions to my day-to-day meal prep. It's a lifestyle change @ this point in my life.
Amen I did get early nebopause