The best foods for menopause according to a dietitian

To help cut through the noise we asked Accredited Practising Dietitian Jaime Rose Chambers to share her expert advice on the best foods to add to your plate during menopause. Here are her top tips.

Flaxseeds

These little wonder seeds are packed with phytoestrogens (plant oestrogens) that mimic what oestrogen does in our body. Menopause symptoms are triggered by a decline in our oestrogen so these can boost plant oestrogen levels in our blood, helping to smooth out some common menopause symptoms like hot flushes. Go for ground flaxseeds as it makes it easier for our body to access their nutrition.

Tofu

Not only is tofu also a great source of phytoestrogens (plant oestrogens) but also plant protein. The decline in oestrogen during perimenopause and menopause causes a loss of precious lean muscle so to balance this we need to up protein intake and don't forget to include some heavy weights training.

Salmon

Anxiety and depression are common symptoms of menopause and suicide rates are highest for women in menopause years between 45 - 55. Foods rich in omega 3 fatty acids like salmon have been shown to significantly lower the prevalence of depression.

Yoghurt

Half of menopausal women are osteoporotic (brittle bones) and this is triggered by declining oestrogen through menopause. Yoghurt is a wonderful source of calcium and the bonus is that because it's fermented it provides additional gut health benefits that may support immunity and digestion as well.

Kiwi fruit

Sluggish bowels are common in menopause due to the change in hormones which slows down digestion and dries up our stools. Kiwi fruit has been shown to help with regulating bowel motions as well as improving sleep quality - another common symptom of menopause.

These foods can make a real difference in supporting your body through menopause but they’re even more powerful when combined as part of a balanced dietary pattern.

Want to learn more about menopause nutrition?

If you’d like to learn more about the best nutrition during menopause join us at the Prevention Australia World Menopause Day lunch at the Shangri-La Hotel in Sydney on October 18 where Jaime Rose Chambers will be sharing more expert insights alongside other leading specialists.

Come along to connect with like-minded women, hear from leading experts and enjoy a supportive day of learning about menopause. Plus every ticketholder will receive a free goodie bag worth over $500. Get your tickets at www.worldmenopauseday.com.au.

About Jaime Rose Chambers

Jaime Rose Chambers is an Accredited Practising Dietitian, nutritionist and author with a special interest in women’s health and healthy ageing. She is passionate about helping women navigate hormonal transitions such as perimenopause and menopause through evidence-based nutrition strategies that are practical and sustainable in everyday life.

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