Menopause brings natural hormonal changes that affect muscle mass, bone density, metabolism, and blood sugar regulation. While these changes are a normal part of aging, nutrition plays a key role in maintaining physical function, supporting metabolic health, and protecting long-term bone strength.
There is no single “menopause diet,” but research consistently points to a few guiding principles that help women age well.
Do macros matter during menopause?
Macronutrient balance becomes more important with age, particularly to support muscle preservation, metabolic health, and energy levels. However, flexibility still matters more than perfection.
A commonly supported framework looks like:
- Protein: ~20–30%
- Carbohydrates: ~35–45% (with an emphasis on low-glycemic choices)
- Fat: ~25–35%
This approach supports physical function, blood sugar stability, and overall nutrient adequacy.
Protein: essential for strength and healthy aging
Adequate protein intake becomes increasingly important after menopause.
Research shows that older and postmenopausal women who consume higher protein diets are better able to maintain muscle mass, strength, and physical function as they age.
- Spreading protein evenly across meals is often more effective than concentrating it at one meal
- Protein supports muscle, bone health, and metabolic rate
Supporting evidence:
- https://pubmed.ncbi.nlm.nih.gov/24522467/
- https://pubmed.ncbi.nlm.nih.gov/37325954/
- https://pmc.ncbi.nlm.nih.gov/articles/PMC10780928/
Carbohydrates: quality matters more than quantity
Carbohydrates remain an important energy source during menopause, but low-glycemic options are better tolerated metabolically.
- Low-glycemic foods help reduce blood sugar swings
- This supports insulin sensitivity and may reduce cardiometabolic risk
Examples include:
- Whole grains (oats, barley)
- Lentils and legumes
- Vegetables and fruit
Supporting evidence:
Fat: moderate and supportive
Dietary fat supports hormone signaling, nutrient absorption, and satiety.
- A moderate fat intake (25–35%) works well for most women
- Emphasis should be placed on unsaturated fats from foods like olive oil, nuts, seeds, and fish
Guiding nutritional principles for menopause
High-fibre eating
Fibre supports:
- Blood sugar regulation
- Gut health
- Cardiovascular health
Whole-food fibre sources such as whole grains, oats, lentils, vegetables, and fruit are consistently associated with better health outcomes during aging.
Supporting evidence:
Low-glycemic foods
Low-glycemic eating patterns help reduce metabolic strain as estrogen levels decline.
Supporting evidence:
Mediterranean-style eating
Mediterranean-style diets are strongly associated with:
- Better metabolic health
- Reduced cardiovascular risk
- Improved longevity and quality of life
This pattern emphasizes vegetables, whole grains, legumes, olive oil, fish, moderate dairy, and minimal ultra-processed foods.
Supporting evidence:
Calcium-rich foods for bone health
Bone density declines more rapidly after menopause, making calcium intake especially important.
Calcium-rich foods include:
- Dairy (milk, yogurt, cheese)
- Fortified plant milks
- Leafy greens
- Tofu set with calcium
Adequate calcium intake is associated with improved bone health and reduced fracture risk.
Supporting evidence:
Therapeutic foods that may offer added support
Omega-3 fats
Omega-3 fatty acids are associated with benefits for:
- Cardiovascular health
- Inflammation regulation
- Muscle and bone support during aging
Supporting evidence:
Ground flaxseed
Flaxseed provides fibre, omega-3 fats, and lignans, which may support cardiometabolic health during menopause.
Supporting evidence:
Soy foods
Soy foods contain naturally occurring isoflavones, which may help support:
- Bone density
- Cardiovascular health
- Menopausal symptom management for some women
Supporting evidence:
Leafy green vegetables
Leafy greens contribute calcium, magnesium, vitamin K, and antioxidants important for bone and cardiovascular health.
Supporting evidence:
Meal guidance: what this looks like in real life
A menopause-supportive diet does not require strict rules or elimination of food groups.
Most women do best with:
- Regular meals containing protein at each meal
- Fibre-rich carbohydrates from whole foods
- Healthy fats for satiety and nutrient absorption
- Adequate calcium intake spread across the day
The bottom line
Nutrition during menopause is about supporting strength, stability, and long-term health.
The most effective approach focuses on:
- Adequate protein
- High-fibre, low-glycemic foods
- Healthy fats
- Calcium-rich whole foods
- Sustainable, Mediterranean-style eating patterns
Menopause is not a time for restriction — it’s a time to eat with intention.