What Foods to avoid during menopause

Menopause brings with itself a mixed bag of emotions, literally. If you are passing through this phase, you must have already experienced the mood swings it causes.

As if that wasn’t enough, it can also cause hot flashes, extreme fatigue, bloating, and many other annoying symptoms. These menopausal symptoms basically occur due to the fluctuating levels of hormones in the body.

However, you need not wait and watch and at the same time, bear with all these symptoms. You can actually take steps to relieve menopausal symptoms. And one of the most effective ways to control these symptoms is to be aware of the foods that can worsen them. Here is a list of foods to avoid during menopause.

Avoid these foods to overcome menopausal symptoms


Meats, especially fatty meats, could worsen your menopausal symptoms especially hot flashes, weight gain, and mood swings. It can also contribute to digestive troubles and cause severe bloating, indigestion and constipation.

You can avoid these symptoms by skipping fatty cuts of meat from your diet. It would specifically help to prevent weight gain and digestive symptoms. You may replace your high-fat beef brisket with grilled chicken breast to relieve menopausal symptoms.

You must also avoid processed foods and junk foods such as potato chips, fries, and burgers that are laden with unhealthy fats to avoid menopausal symptoms.

Carbohydrate-rich foods

When you are frustrated with mood swings and hot flashes, you may get an urge to please yourself with a piece of cake and one or two cookies. While these foods may provide you with some amount of instant pleasure, in the long run, they would actually worsen menopausal symptoms.

It can contribute to weight gain and even increase mood swings by causing fluctuations in your blood sugar levels. Hence, it is best to avoid high-carb foods to prevent menopausal symptoms. You may satisfy your craving for sugars by consuming fresh fruits like berries, and melons.

Refined Carbs

Include refining carbohydrates as well in the list of foods to avoid during menopause. Research studies recommend limiting the carbohydrate content of your diet during the menopausal period. Refined sugars in white bread, rice, potatoes, pasta, and corn can contribute to fatigue and the cycle of moodiness.

Your best menopause dietary alternatives could be whole grains that are rich in fibers and complex carbohydrates.


If you are not able to sleep well due to hot flashes, excessive sweating, and disturbed mood, you need to take a second look at how much of coffee you are consuming.

Research studies have shown that menopausal women tend to experience more intense symptoms when their caffeine intake is on a higher side.

Drinking several mugs of coffee in a day can increase your overall caffeine intake and worsen hot flashes and even fatigue. If you want to sleep well and do not want to feel annoyed due to these symptoms, you must limit your intake of coffee. You can, instead, try herbal teas such as green tea for enjoying a stimulatory effect.


Research studies have revealed that the intake of alcohol can have an effect on the onset and duration of menopause. It may also worsen your menopausal symptoms like hot flashes, mood swings, and weight gain. Hence, it is highly essential to avoid alcohol during this period to derive significant relief from the symptoms.

Also, it would definitely help if you keep your alcohol intake to the minimum even after the menopausal period is over as we all know this beverage can invite several other health problems like cancer and cirrhosis.

Spicy Foods

If you love spicy foods, it is the time to control your cravings because such foods are known to contribute to hot flashes and excessive sweating. When you eat spicy foods, your body’s core temperature rises causing more intense hot flashes. As a response to the increased body temperature, body stimulates sweating with an attempt to lower the temperature.

And this results in excessive sweating that can leave you feeling extremely uncomfortable. Hence, it is best to avoid spicy foods during this phase.

Hot foods

If you are experiencing severe hot flashes and sweating, I would advise you to avoid eating food immediately when it is served hot. Wait for the food to cool down a bit before you consume it. Hot foods, just like spicy foods, can worsen hot flashes and sweat by raising the body temperature.


Menopause is a phase that is liable to run its course. In some women, the menopausal period lasts for about 3 to 4 years while it some women, it can last longer than 5 years.

Instead of just bearing this symptom and waiting for the period to pass off, you can take steps to relieve the menopausal period. Avoid the foods we discussed here during this phase to limit the intensity of the symptoms and ease this troublesome period in life.

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