What's the best diet for menopause?

There's no single “menopause diet,” but the pattern with the most evidence is a Mediterranean-style way of eating, built around protein, fibre, healthy fats, and plenty of plants.

This works because it targets exactly what changes in menopause. Falling oestrogen speeds up bone loss and tends to shift fat to the middle, while metabolism and insulin sensitivity often worsen. A Mediterranean pattern — vegetables, fruit, whole grains, legumes, oily fish, olive oil, nuts — supports heart and bone health, steadies blood sugar, and helps manage weight, and it's linked in studies to fewer and milder menopause symptoms. Two things deserve special emphasis: enough protein (to protect muscle and bone, which are more easily lost now) and enough calcium and vitamin D (for bone).

Just as useful is what to limit: ultra-processed food, excess sugar and refined carbs, and a lot of alcohol — all of which worsen weight, sleep, and hot flushes for many women.

What to do: build meals around protein and vegetables, choose whole over processed, include oily fish and olive oil, and get enough calcium and vitamin D. Keep alcohol modest and stay hydrated. You don't need a restrictive diet — a sustainable Mediterranean-style pattern does more for your symptoms, weight, and long-term health than any quick fix.