As women reach their 50s and begin the transition to menopause, hormonal changes are a natural part of the process. Nevertheless, there are steps you can take to minimize the symptoms of menopause, with diet being one of the most crucial elements. Incorporating nutrient-dense, whole foods into your meals is a significant positive move.
However, it is equally important to reduce the consumption of certain processed foods that may disrupt your body’s hormonal equilibrium, including estrogen and progesterone. To identify some common offenders you might want to eliminate from your diet to maintain hormonal balance and manage weight after 50, we consulted with health experts.
6 Inflammatory Foods That 'Exacerbate Menopausal Symptoms' Over 50, According To Health Experts
1. Processed Meats
Although they're tasty, processed meats like sausages, hot dogs, and deli cuts are some of the worst meats for your health—and that includes your hormonal health. Eating too much of them can increase your estrogen levels and disrupt your hormones, which means that you may want to be especially careful with consuming them during menopause. Plus, these are high in sodium and preservatives, which can lead to bloating and inflammation, among other issues. "These foods can exacerbate menopausal symptoms by increasing inflammation levels in the body," Dr. Michael Lahey tells us.
Bloating is already a common complaint during menopause, and the added sodium from these meats only makes it worse. To avoid this, Dr. Lahey recommends choosing lean proteins such as skinless chicken, fish, or plant-based options like legumes and tofu—all of which are great for weight management.
2. Candy
Sugary snacks like candies and sodas are undeniably delicious—and let's face it, they're oftentimes difficult to resist. Unfortunately, though, their high fructose content is likely to lead to blood sugar spikes and crashes. This rollercoaster effect can throw your hormones off balance and worsen mood swings and fatigue, two common menopausal symptoms.
"Sodas and candies trigger irritable moods and undue tiredness that are so noticeable during menopause," Dr. Lahey warns. Plus, all that sugar can contribute to fat accumulation, along with a range of other health risks. Instead, Dr. Lahey recommends opting for fresh fruits or a piece of dark chocolate to satisfy your sweet tooth. If you're craving soda, reach for water infused with lemon or berries.
3. White Bread
White bread and other refined carbs may be delicious indulgences and, in some cases, even kitchen staples, but the sad truth is that they do more harm than good during menopause (and in general). According to Dr. Lahey, "Refined carbs increase weight and insulin levels, making weight loss even more challenging." They can even make mood swings worse, and often leave you feeling drained. Choose whole grains such as quinoa, brown rice, and whole-wheat bread for better blood sugar and energy levels.
4. Pastries
While sugary croissants, Pop-Tarts, donuts, etc. can feel like a delicious occasional treat, eating them as your first meal of the day or even just as a frequent snack is dangerous to your health as you age, Dana Ellis Hunnes, PhD, MPH, RD, senior clinical dietitian at UCLA medical center explains. "The least healthy type of carbohydrate to eat over the age of 40 is ultra-processed carbohydrates that are frequently found in packaged foods such as pastries, think Pop-Tarts," she notes.
The reason these types of carbs are not great for your health and weight at any age, let alone over 40, Hunnes adds, is because they provide "no nutritional benefit, they are often devoid of vitamins and minerals, antioxidants, and anti-inflammatory compounds." This is terrible for the metabolism and potential to lose weight, she says, because it leads to "insulin spikes, increases in IGF-1, an inflammatory marker, and increases risk for chronic diseases and deposition (fat storage) of calories in the body."
5. High-Sodium Plant-Based Meat
This one may be surprising since plant-based meat is marketed as a healthy food choice, but it can have negative consequences on your hormones. The issue with this food is its soy content. Consuming too many phytoestrogens, a compound in soy that acts like estrogen in the body, can alter hormone levels in mature women.
"Many plant-based meats contain soy protein isolates, which can mimic estrogen in the body and potentially lead to imbalances, especially in women sensitive to estrogen fluctuations. These products also often include additives, preservatives, and artificial flavors, which may disrupt the endocrine system and contribute to hormone imbalances," says registered dietitian Taylor Stolt.
6. White Rice
Dr. Gabriela Rodríguez Ruiz, MD, PhD, FACS, board-certified bariatric surgeon at VIDA Wellness and Beauty, notes that white rice is an essential "carb to avoid" to prevent weight gain, as it is a "high-glycemic food." This, she explains, means it causes a quick spike in blood sugar levels. "This can lead to insulin resistance and fat storage, especially in the abdominal area," she warns, adding that white rice is "high in carbohydrates but low in fiber, a one-cup serving provides 242 calories, 53.4 grams of carbs, and only 0.6 grams of fiber." A low-fiber diet has been linked to weight gain and obesity, she continues, because it "does not provide the satiety (fullness) that fiber does."
The Bottom Line
To avoid these carbs and the associated weight gain, Rodríguez suggests eating whole grains, like brown rice and quinoa, and beans. "Incorporating more vegetables and fruits into your diet can also help," she notes, as they are high in fiber and water, which allows you to feel full. "Oranges and pineapples are particularly good at helping cut visceral fat, as they are full of nutrients, fiber, and vitamin C," she says. Good to know!
