Menopause is yet another unpleasant experience women endure. Between the hot flashes, hormone imbalances, and potential weight gain, menopause can be a grueling transition for anyone. The right diet, however, can make it far easier—here are 10 foods you should avoid during menopause and 10 to indulge in more often.

1. Spicy Foods

When you’re in the middle of a hot flash or dealing with heartburn, the last thing you want is food that exacerbates those symptoms. Spicy foods are best avoided because they can trigger night sweats, cause digestion issues, and worsen hot flashes.

2. Caffeine

Caffeine isn’t terrible in moderation, but excessive consumption can worsen hot flashes. It also doesn’t do any favors for those with anxiety or insomnia, common symptoms of menopause. Skip the evening mug and try not to consume too much during the day.

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3. Processed Foods

Processed food is pumped with everything menopausal women should avoid—high sodium, unhealthy fats, and preservatives. Together, these only worsen common symptoms like bloating or weight gain. 

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4. Excessive Sodium

Excessive salt is known to dehydrate you, which means the potential for heightened symptoms such as hot flashes or weight gain. So, as much as you love them, try to cut out those salty snacks. 

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5. Red Meat

For all its benefits, red meat is also high in saturated fats and cholesterol—two things you want to avoid during menopause. While you may not have to go cold turkey, be mindful of how much slips into your diet.

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6. Alcohol

Even with menopause out of the equation, excessive alcohol consumption significantly harms your body. Toss in menopause, however, and you’re looking at elevated symptoms like hot flashes, sleep disruption, and heart conditions. 

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7. Acidic Foods

Certain acidic foods make menopause more stressful—citrus fruits, including tomatoes, and vinegar can easily lead to an irritated digestive tract. Be attentive to how much you consume going forward, especially if you notice exacerbated symptoms. 

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8. Soda

Menopausal women should avoid excessive sugar and caffeine, two major components of soda. When you cut down your soda intake, you cut down your chances of high blood pressure and exacerbated menopausal symptoms. 

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9. Fried Foods

Fried foods taste good but aren’t good for overall health, least of all for those in menopause. Highly processed and full of unhealthy fat, fried foods are an unfortunate contributor to weight gain and enhanced symptoms, so it’s wise to keep away. 

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10. Sugary Snacks

Cakes, cookies, and candy are a few of our favorite things, but they’re also known troublemakers. Too much sugar has been linked to elevated hot flashes and even fatigue, both of which you’ll experience enough of—avoid making things worse by cutting down your sugar intake.

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Now let’s dive into some beneficial foods you should aim to include in your diet. 

1. Fatty Fish

Fat isn’t off the menu! Plenty of foods are high in healthy fats, such as specific fish. Salmon, mackerel, and sardines are packed with vitamins and omega-3 fatty acids, meaning they keep you and your bones healthy. 

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2. Avocado

Fish is just the tip of the iceberg for healthy fats. Avocado is a well-known superfood that’s high in fiber, potassium, and healthy fats that ward off menopausal fatigue. It also helps regulate cholesterol and keeps your heart healthy.

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3. Leafy Greens

Leafy greens like spinach and kale are loaded with all kinds of health benefits, especially for menopausal women. You’re first in line for vitamins, magnesium, and antioxidants, all of which work together to reduce inflammation and support your bones. 

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4. Berries

You never have to go far for antioxidants, vitamins, and fiber—raspberries and strawberries are not only packed with them, but they're the perfect snack to keep cholesterol in check. They also support heart health, which is particularly important during menopause.

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5. Whole Grains

Not only do whole grains come with all kinds of vitamins and nutrients, but they also alleviate symptoms of menopause. They promote heart health as well, so try and work them into your diet as much as you can.

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6. Nuts

Grab a handful of nuts for a fibrous snack rich in healthy fats. They come with healthy levels of protein and nutrients, too, all of which reduce inflammation and promote heart health. 

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7. Greek Yogurt

Greek yogurt comes with an onslaught of benefits—from probiotics to its high calcium and protein, menopausal women should indulge more often. It also promotes healthy digestion and supports bone health!

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8. Pumpkin Seeds

A great source of nutrients and healthy fats, pumpkin seeds help alleviate menopausal symptoms and aid in better immune function. They can also help relax your muscles and balance out hormones.

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9. Mushrooms

Mushrooms are your new best friend during menopause! They’re loaded with vitamins and nutrients that not only promote bone health but can also help reduce the severity of symptoms. 

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10. Eggs

Don’t be afraid to crack a few more shells—eggs are high in protein and essential vitamins, meaning menopausal women can maintain their energy levels and a healthy weight. In some cases, they’ve also been known to fight off the intensity of hot flashes. 

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