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Weight gain is a common concern for women during menopause. Declining hormones, reduced muscle mass, and other factors can cause weight gain.

Following a healthy, balanced diet can help women manage their weight during menopause. It can also help control menopause symptoms and prevent other complications.

Learn more about how to manage menopause symptoms with your diet. Discover how healthy eating during menopause can keep you healthy in the long run.

Why Do Women Gain Weight During Menopause?

Several factors can cause weight gain during menopause:

• Changes in hormones — Estrogen levels in women begin to decrease during perimenopause. After menopause, the body produces much less estrogen. This can slow metabolism and cause the body to store fat, especially in the belly.
• Decreased muscle mass — Muscle mass decreases, and fat increases as women age. This causes the body to burn fewer calories, leading to weight gain.
• Genetics — Women whose mother or grandmother had excess belly fat are more at risk themselves.
• Lifestyle factors — An unhealthy diet, a lack of exercise, and poor sleep patterns can contribute.

The British Menopause Society says at least 50% of women gain weight during menopause. The weight gain often begins during perimenopause.

What are the complications of menopausal weight gain?

Weight gain during menopause can put you at risk of many health conditions, including:

• Breast and colon cancer.
• Depression.
• Heart disease.
• High blood pressure.
• High cholesterol.
• Metabolic dysfunction-associated steatotic liver disease (MASLD).
• Obesity.
• Osteoarthritis.
• Type 2 diabetes.

How Can Diet Help During Menopause?

You can’t control the natural hormone changes in your body after menopause. But you can control lifestyle factors like your diet.

Menopause nutrition is important for your midlife health. Eating healthy can help you manage menopause symptoms like:

• Bone loss
• Depression
• Hot flashes
• Night sweats
• Weight gain

A balanced diet can also help prevent some of the complications of menopause.

What Are the Best Foods for Menopause Health?

A well-balanced diet can help you manage weight gain and other menopause symptoms.

The benefits go beyond physical. A 2025 review in Nutrients found that healthy eating habits can lower the risk of depression during perimenopause and menopause.

Here are some of the top foods to incorporate into your diet.

Dairy

Bone loss occurs during menopause, putting postmenopausal women at greater risk of osteoporosis. Osteoporosis raises the risk of bone fractures.

Calcium-rich foods support bone health and help prevent bone loss. You can find great options in the dairy aisle, including:

• Cow’s milk.
• Low-fat cheese.
• Plant-based milks such as almond, oat, and soy milk.
• Yogurt.

Dairy foods also contain other bone-healthy nutrients, such as protein, magnesium, and vitamin D.

Fruits and vegetables

Fruits and vegetables are important during every stage of life, including menopause. They include vitamins, minerals, fiber, and other key nutrients.

Best of all, there are many varieties available — fresh, frozen, canned, or dried. If choosing canned, go for low-sodium or no-sugar-added varieties.

Tip: Try to fill half your plate at mealtimes with fruits and vegetables.

Lean proteins

Protein is vital. Among its many benefits, it aids metabolism and supports healthy muscles and bones.

The Menopause Society recommends that women consume 1.2 grams of protein per kilogram of weight each day.

It’s best to choose lean proteins, including:

• Beans.
• Cottage cheese.
• Eggs.
• Fish and shellfish.
• Legumes.
• Lentils.
• Low-fat dairy.
• Nuts and seeds.
• Skinless poultry.
• Tofu.

You should limit red meat and processed meats. When eating red meat, opt for lean cuts.

Whole grains

You may have heard that carbohydrates are bad — but not all carbs are created equal. Whole grains are rich in fiber and other nutrients and can support your metabolism.

A 2023 review in Nutrients recommended 30 to 45 grams of fiber per day during perimenopause and menopause. Most of that total should be from whole grains, according to the review. It is recommended to gradually add fiber rich foods, such as whole grains, into the diet.

Examples of whole grains include:

• Barley.
• Brown or wild rice.
• Oats.
• Quinoa.
• Whole-grain cereal (with low added sugar).
• Whole-wheat and multigrain bread.
• Whole-wheat pasta.

Soybeans

Soybeans may have particular benefits for menopausal women, according to a 2025 study in Menopause. Women who ate a vegan diet supplemented with soybeans had a 92% drop in severe hot flashes after 12 weeks. They also dropped about eight pounds, on average.

Other soy-based products, such as soy milk and tofu, are also beneficial during menopause.

What Foods Should I Avoid During Menopause?

These foods may promote weight gain or worsen menopause symptoms.

Alcohol and caffeine

Alcohol and caffeine are hot flash triggers and sleep disruptors.

Spicy foods

Like alcohol and caffeine, spicy foods can trigger hot flashes, which occur in up to 80% of menopausal women. They can also disrupt sleep.

Ultra-processed foods

UPFs (ultra-processed foods) contain refined ingredients and additives. They often last longer and are easier to prepare. But processing strips them of key nutrients, like fiber. They are also often high in refined sugars, sodium, and unhealthy fats.

Overeating UPFs can lead to weight gain, type 2 diabetes, and other complications.

Examples of ultra-processed foods include:

• Candy.
• Energy bars.
• Frozen pizza and French fries.
• Instant noodles.
• Packaged bakery items.
• Processed meats like hot dogs, bacon, sausage, and lunchmeats.
• Soda pop and energy drinks.

Can Dietary Supplements Reduce Menopause Symptoms?

Many different dietary supplements claim to help with menopause symptoms. Data is limited on their effectiveness.

According to the British Menopause Society, the only recommended dietary supplement is vitamin D. Vitamin D helps your body absorb calcium, which can help maintain bone density.

You should talk to your doctor before beginning any new supplement.

Do Vegan Diets Help with Menopause Symptoms?

There is some evidence that vegan diets can help with weight gain and other menopause symptoms. The 2025 study in Menopause reported that a vegan diet supplemented with soybeans led to weight loss and decreased hot flashes.

But you don’t have to become a vegetarian or vegan to prevent weight gain. A healthy, balanced diet rich in fruits, vegetables, lean proteins, and whole grains can help you manage your symptoms as well.

If you’re interested in a vegetarian or vegan diet, talk to a dietitian. They can give you tips on how to ensure you’re getting all key nutrients.

Does Hormone Therapy Prevent Weight Gain?

Hormone therapy can help manage some menopause symptoms, like night sweats and hot flashes. But there’s no proven evidence that it can prevent weight gain during menopause.

Talk to your doctor to see if hormone therapy is right for you.

What Lifestyle Habits Can Prevent Weight Gain During Menopause?

Other ways you can manage your weight during menopause include:

• Exercise — You should complement your healthy diet with regular physical activity. The Menopause Society recommends 150 minutes of moderate aerobic exercise each week, plus two days of strength training. Along with managing your weight, exercise can help build muscle and bone strength. It also supports your metabolism.
• Sleep — Poor sleep can lead to weight gain. You should aim for at least seven hours of sleep a night.
• Stress management — Stress can also cause weight gain. Try stress-reducing techniques like mindfulness, meditation, or yoga.

Who Should I Talk to About Weight Control in Menopause?

Talk to your doctor about how to manage your weight during menopause. Schedule an appointment with a Registered Dietitian to develop an individualized diet plan.

Weight control is important during menopause because it can help prevent long-term health issues. The Menopause Society says losing 5% or 10% of body weight can reduce your risk of chronic conditions.

UPMC Magee-Womens offers lifestyle tips and other support for women navigating perimenopause and menopause. To learn more about our midlife health services, visit our website.