The Best of The Worst | Food Choices during Perimenopause & Menopause

Perimenopause and menopause are natural stages in a woman’s life, but they can come with uncomfortable symptoms like hot flashes, mood swings, weight gain, and difficulty sleeping.

While many factors can influence these symptoms, diet plays a significant role in either alleviating or worsening them.

Certain foods can disrupt hormonal balance, aggravate symptoms, or make managing weight and energy levels more challenging.

On the other hand, making mindful food choices can help women feel more in control during this transitional time.

This guide will break down the best and worst food choices in various categories to help you navigate perimenopause and menopause with confidence and comfort.

Alcohol Category: Best and Worst Choices

Alcohol can significantly impact symptoms during perimenopause and menopause. While it’s not necessary to completely eliminate it, knowing the best and worst options can make a big difference.

Worst Choice: Red Wine

Red wine may be a favorite for many, but it’s one of the worst alcohol choices during menopause. It contains histamines and tannins, which are known to trigger or worsen hot flashes. Red wine can also disrupt sleep and cause dehydration, which can exacerbate menopause-related dryness and fatigue.

Best Choice: Vodka

If you’re going to enjoy a drink, vodka is a better option. It’s low in congeners (chemical compounds produced during fermentation that can worsen hangovers and dehydration) and doesn’t contain the same hot-flash-triggering compounds as red wine. Mix it with soda water and a splash of lemon for a lighter, lower-sugar drink.

Dairy Category: Best and Worst Choices

Dairy products can be both beneficial and harmful during menopause, depending on what you choose. Calcium is essential for bone health during this stage of life, but not all dairy products are created equal.

Worst Choice: Full-Fat or Flavored Dairy

High-fat cheeses and flavored yogurts loaded with sugar can worsen symptoms like bloating, weight gain, and inflammation. These options may also contribute to hormonal imbalances due to their high saturated fat and sugar content.

Best Choice: Low-Fat Greek Yogurt or Fortified Plant-Based Options

Low-fat Greek yogurt is a great source of calcium and protein without excessive fat or added sugars. It also contains probiotics, which can support gut health and improve digestion. If you prefer non-dairy options, choose unsweetened almond or soy milk fortified with calcium and vitamin D for similar benefits.

Processed Foods Category: Best and Worst Choices

Processed foods are often high in unhealthy fats, sugars, and preservatives, making them problematic during menopause. However, not all processed foods are equally harmful.

Worst Choice: Packaged Snacks and Fast Food

Chips, crackers, and fast food are typically high in trans fats, sodium, and artificial additives. These ingredients can lead to weight gain, water retention, and inflammation, all of which may worsen menopause symptoms.

Best Choice: Whole-Grain Crackers or Pre-Packaged Veggie Snacks

If you’re craving something convenient, opt for minimally processed options like whole-grain crackers or pre-cut vegetables with hummus. These snacks are lower in unhealthy fats and provide fiber to help stabilize blood sugar levels, reducing mood swings and energy crashes.

Caffeine Category: Best and Worst Choices

Caffeine is a double-edged sword during menopause. While it can provide an energy boost, it can also exacerbate certain symptoms like anxiety and sleep disturbances.

Worst Choice: Coffee (Especially in Excess)

Coffee, especially when consumed in large amounts, can trigger anxiety, increase heart rate, and disrupt sleep patterns. For women already struggling with hot flashes or night sweats, caffeine can make these symptoms worse.

Best Choice: Green Tea or Herbal Teas

If you still need a little caffeine, green tea is a better alternative. It contains a lower caffeine content than coffee and is rich in antioxidants that may help reduce inflammation. For caffeine-free options, herbal teas like chamomile or peppermint can be soothing and help promote relaxation.

Sugary Foods Category: Best and Worst Choices

Sugary foods can wreak havoc on energy levels, mood, and overall health, especially during menopause. However, not all sweet treats are entirely off-limits.

Worst Choice: Candy, Pastries, and Sugary Drinks

Highly processed sugary foods and drinks cause quick spikes in blood sugar, followed by energy crashes. These fluctuations can worsen mood swings and lead to weight gain over time. Sugary sodas and energy drinks are particularly harmful due to their high glycemic load.

Best Choice: Fresh Fruit or Dark Chocolate (70% or Higher)

For a natural sugar fix, fresh fruits like berries or apples are a great choice. They provide fiber to stabilize blood sugar while satisfying a sweet craving. If you’re looking for a treat, a small piece of dark chocolate with 70% or higher cocoa content is a better option—it’s lower in sugar and contains antioxidants.

---

Navigating perimenopause and menopause can feel challenging, but making thoughtful food choices can make a huge difference in managing symptoms.

By focusing on nutrient-dense, whole foods and staying hydrated, you’ll be better equipped to handle this transitional phase with energy and confidence.

Remember, small, mindful changes can lead to big improvements in how you feel!