Managing Menopause? Here Are the Foods You Should Avoid

During menopause, what you eat can significantly impact how you feel and move through this transitional period. As estrogen levels dip, inflammation can increase, which can exacerbate menopause symptoms including brain fog, joint pain, and hot flashes, particularly for women over 50.

The right diet can significantly impact your menopause journey. By steering clear of certain foods, you can improve your overall well-being and alleviate common discomforts associated with this life stage.

Here’s the low down on what foods to avoid to feel great, improve your health, and reduce menopause symptoms.

Foods To Avoid: Refined Carbohydrates

Why they’re an Issue

Refined carbohydrates are stripped of fibre, vitamins, and minerals during processing, leaving behind easily digestible starches and sugars that can spike blood sugar levels. This rapid increase in blood sugar triggers a surge of insulin, which can promote inflammation and lead to weight gain, particularly around the abdomen—a common issue during menopause. In addition, high consumption of refined carbs, which are easy to overeat, can contribute to insulin resistance, increasing your risk of type 2 diabetes and exacerbating menopausal symptoms.

Sources of Refined Carbohydrates

• White bread
• White rice
• Pastries and cakes
• Many breakfast cereals
• Sugary snacks and sweets

What you can do: Limit refined carbohydrates and swap them for whole grains (whole wheat, oats, quinoa, and brown rice). This can help stabilize blood sugar levels, reduce inflammation, and support overall health during perimenopause and menopause.

Foods To Avoid: Added Sugars

Why they’re an Issue

Added sugars including high-fructose corn syrup, dextrose, and sucrose, are a type of refined carbohydrates that are commonly added to processed foods. They are found everywhere from cereals to salad dressings. Unlike naturally occurring sugars found in dairy products, fruits, and vegetables, added sugars can cause a sharp spike in blood glucose levels and promote inflammation, exacerbating menopause symptoms.

What you can do: Limit your intake. The American Heart Association recommends limiting added sugars to 6 percent of calories which is about 6 teaspoons, 36 grams or about 100 calories a day for women. It’s always important to check the Nutrition Facts label. Food manufacturers are required to list the amount of added sugars under the carbohydrates section, so you can easily see how much has been included in the product.

Sources of Added Sugars

• Common sources: Table sugar, honey, syrup, fruit juice concentrate, sweetened drinks such as soda and iced teas, candies, baked goods, cereals, and many processed foods.
• Hidden sources: Sauces, dressings, flavoured yoghurts, and energy bars.

Foods To Avoid: Artificial Sweeteners

Why they’re an Issue

While you may think artificial sweeteners and sugar substitutes such as aspartame and sucralose are a great way to avoid added sugars, they have a dark side. Artificial sweeteners can alter the gut microbiome, leading to inflammation and possibly glucose intolerance and obesity.

Common Artificial Sweeteners

• Aspartame
• Sucralose
• Saccharin
• Neotame
• Acesulfame-K
• Stevia

What you can do: Read the ingredients list to spot artificial sweeteners. Swap diet drinks for flavoured seltzers. Gradually cut down on all added sweeteners. Your taste buds will adjust.

Foods To Avoid: Saturated Fats

Why They’re an Issue

The American Heart Association recommends limiting saturated fat to 5 to 6 per cent of total calories.

Sources of Saturated Fats

• Red meat
• Pork
• Lamb
• Poultry, especially with the skin
• Full-fat dairy products like ice cream, cheese, and butter
• Coconut oil and palm oil

What you can do: Choose leaner cuts of beef and pork. Eat more fish, and vegetarian sources of protein such as beans and chicken without the skin. Swap out sour cream for Greek yoghurt and choose lower-fat cheeses instead of full-fat options. Use healthy fats such as olive oil or avocado oil when you cook.

Foods To Avoid: Too Much Omega-6

Why It’s an Issue

Sources of Omega-6 and Omega-3

• Omega-6 fatty acids: Found in vegetable oils (corn, safflower, sunflower, soybean, and cottonseed oils), processed foods, and some nuts and seeds.
• Omega-3 fatty acids: Found in fatty fish (salmon, mackerel, sardines), flaxseeds, chia seeds, walnuts, and hemp seeds.

What you can do: Reduce the amount of omega-6 fats you are eating and increase the amount of omega-3 fats. You can also boost your intake with an omega-3 supplement.

Cut Fried Foods

Why they’re an Issue

Fried foods are high in trans fats and harmful compounds called, advanced glycation end products (AGEs) and may contain a chemical called acrylamide, all of which are inflammatory. Plus, they are often cooked in oils high in Omega-6 fatty acids, contributing to inflammation and potentially worsening menopause symptoms.

Examples of Fried Foods

• French fries
• Potato chips
• Fried chicken
• Doughnuts

What you can do: To avoid fried foods bake foods in the oven or use an air-fryer. When you eat out limit your intake of fried foods. For example, order rice or a baked potato instead of fries and cocktail shrimp instead of fried or tempura.

Stop Having Ultra Processed Foods

Why They’re an Issue

Processed foods can contain a variety of inflammatory ingredients including refined carbohydrates, unhealthy fats, and artificial ingredients. These foods are typically low in nutrients and high in calories, contribute to weight gain, and cause inflammation.

Examples of Processed Foods

• Packaged snacks
• Ready-to-eat meals
• Fast food
• Processed meats

What can you do: Shop at the grocery store and choose more unprocessed foods such as fresh produce, eggs, meat, and poultry. When you do buy processed foods look for ones with a shorter ingredients list and that contain natural ingredients.

Skip Artificial Ingredients

Why They’re an Issue

Chronic inflammation is associated with many menopausal discomforts. Some artificial ingredients have been implicated in inflammatory processes. Artificial flavourings, colours, and preservatives can act as allergens or toxins, leading to inflammation and other adverse health effects.

Common Artificial Ingredients

• Flavorings: MSG (monosodium glutamate)
• Colors: Red 40, Yellow 5, Blue 1
• Preservatives: BHT (butylated hydroxytoluene), BHA (butylated hydroxyanisole)

What you can do: Read labels and select foods with more natural ingredients.

Nitrites and Nitrates

Why They’re an Issue

Nitrites and nitrates, used as preservatives in processed meats (i.e. hot dogs, sausages, and cold cuts), can form nitrosamines in the body, which are potential carcinogens and can contribute to inflammation.

Foods Containing Nitrites and Nitrates

• Processed meats: bacon, sausages, hot dogs, and deli meats.

What you can do: Read labels and don’t buy products that list nitrates and nitrites. Reduce your intake of processed foods and cured meats. Buy organic or processed meat products that are made without nitrites and nitrates. To reduce the conversion of nitrates and nitrates into toxic compounds called nitrosamines, eat a diet rich in antioxidants, especially vitamin C.

Too Much Alcohol

Why It’s an Issue

Excessive alcohol consumption can promote inflammation and liver damage. It can also interfere with your sleep, contribute to weight gain, and disrupt hormonal balance, exacerbating perimenopausal symptoms.

What you can do: Abstain or limit your alcohol consumption to up to one drink per day.

Stay focused on your well-being

Managing inflammation through diet is crucial for women over 50 to reduce perimenopause and menopause symptoms and prevent chronic diseases. Gradually replacing the inflammatory foods discussed with anti-inflammatory options can make a significant difference in your overall health and well-being.

Start by focusing on consuming a variety of fruits and vegetables, healthy fats (like those found in olive oil and avocados), high-quality proteins (such as lean meats, fish, and legumes), and fibre-rich foods (such as whole grains, nuts, and seeds). Making these changes gradually can help you improve your health and better manage your menopause symptoms. Remember, it’s not about diet perfection but instead making more informed choices that support a healthier, happier you.

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