What to eat (and what to avoid) in menopause, according to a nutritionist
Posted by Claire Hewitt, on June 11, 2025. Tags: Health benefits, Menopause, Wellbeing
Estimated reading time: 1 minute(s)
From desk snacks to beat brain fog at work, to the supplement you never knew you needed, nutritionist Manisha Morgan shares her tips on staying healthy in menopause through diet, in the first of our ‘meno wellness’ expert series.
What we eat and drink can have a significant impact on our physical and mental health. This is never truer than during the menopausal journey. “Your diet plays a big role in how your body handles menopause. It can make symptoms feel a lot better or a lot worse,” explains Manisha Morgan, an award-winning nutritionist, PT and women’s health specialist.
A healthy, balanced diet is a good start but, thanks to those fluctuating hormones which impact everything from mood to bone health, the menopausal body has specific nutritional needs. So, what’s on the menu if you’re in perimenopause or menopause? Here are Manisha’s top nutrition tips to help ease the journey…
Eat more protein
Protein is an essential macronutrient – a building block of our bones, muscle, skin, even hormones. Yet women often don’t eat anywhere near enough of it. Manisha believes upping your protein intake is the most important dietary change you can make in menopause: “It’s the one habit that supports almost everything that changes during menopause — muscle mass, metabolism, energy levels, cravings, even mood. It becomes even more important as oestrogen drops. It can help you feel stronger, more in control, and less like your body is working against you.”
Manisha recommends starting the day with at least 30g of protein, then adding protein to every meal to help reach your daily target. For example, add protein-rich Greek yoghurt to a bowl of fruit, add lentils to a Bolognese sauce, and crumble tofu into an omelette. Try to prioritise natural protein sources – such as beans, lean meat, fish, eggs, nuts – over ultra-processed protein snack bars or powders. However, some protein powders are a convenient way to sneak in extra protein via smoothies and porridge – look for brands without lots of artificial ingredients, or vegan-friendly options made with pea, soy or rice.
The standard recommended daily intake is around 0.75g of protein per 1kg of bodyweight – but if you’re menopausal, experts tend to recommend increasing this to approximately 1g to 1.2g per 1kg of bodyweight. For example, if you weight 10 stone (63.5kg) you should aim to consume around 76g of protein a day.
Support you gut health
A healthy and diverse gut microbiome is crucial for our physical and mental health. Manisha says, “Give your gut some TLC. It does more than just digest food – it’s involved in hormone balance, mood, immunity, healthy skin, and how you handle stress. During menopause, when hormones are shifting, keeping your gut happy can really help with symptoms like bloating, flatulence and fatigue.”
The gut microbiome loves variety, so feed it with an array of foods. The Zoe Project recommends aiming for 30 different plants a week – that may sound like a lot, but herbs, spices, nuts and seeds also count.
Fermented foods are brilliant for gut health. Spoon some kimchi into a sandwich, add sauerkraut to a plate of ‘picky bits’, swap yoghurt for kefir, and stir miso paste into a soup or stir fry.
Be selective with supplements
When you’re in perimenopause and menopause, you can’t always get enough key nutrients through diet alone. Supplements can help, but be smart with your choices.
“The supplement market is huge, and it can be quite confusing to know what works. The truth is, [brands] add ‘menopause’ in front of any product, and it sells! But most of these, you don’t need,” says Manisha. However, you could benefit from a higher dose of specific vitamins and minerals. Manisha recommends:
Vitamin D with K2: “Have a blood test to confirm what your current levels are, and this will determine the dosage you require.” Vitamin K2 is a fat-soluble vitamin that works in synergy with vitamin D to maintain calcium balance and bone health, and both play a vital role in lowering the risk of heart disease – crucial in menopause due to the decline in oestrogen which protects bones and the heart.
Magnesium Glycinate: “There are different forms of magnesium, and glycinate is best to ease menopausal symptoms such as stress and poor quality sleep.
Omega-3s: “For any women who don’t eat oily fish two to three times a week, I recommend a good quality omega-3 supplement high in DHA and EPA.” Research has shown omega-3 rich foods or supplements can help alleviate joint pain, aid sleep, support cardiovascular health, reduce skin dryness and improve mental clarity and mood.
Creatine: “It’s not just for bodybuilders. Creatine can be beneficial for women going through menopause for two main reasons: firstly, if you’re strength training it will boost performance, helping you get fitter and stronger more quickly. Secondly, there’s growing research to show it can help with memory, mood and mental clarity which are things many women struggle with during perimenopause and beyond.” Buy in powdered form and add to tea, coffee or smoothies (it’s flavourless).
Use food to manage menopause at work
On her Instagram platform, Manisha has shared her own struggles with holding down a corporate job while suffering with menopausal symptoms. She knows that making small changes to your daily work habits can help you regain control. If you want to beat brain fog, fatigue or reduce hot flushes at work, Manisha recommends these habits to keep you on top form throughout the working day.
Snack smart: “Keep protein and fibre-rich snacks handy, such as a handful of nuts, roasted chickpeas or hummus with oatcakes. They keep your energy up and curb cravings without the sugar rollercoaster.”
Be caffeine conscious: “If coffee makes you feel more anxious, sweaty or wired, you’re not imagining it. Your body might be more sensitive to caffeine during menopause. Try switching your second (or third!) coffee for mushroom tea or herbal tea.”
Don’t skip lunch: “It’s tempting when you’re busy or feeling bloated, but skipping meals just worsens the brain fog and irritability. Make sure lunch includes protein + fibre + some healthy fats. Leftovers, wraps or grain bowls are all easy wins.”
Be mindful with sugar: Manisha warns that those vending machine chocolate bars or office cake rounds are tempting but can play havoc with your energy and mood. She says, “If you need a sweet fix try dark chocolate [aim for at least 70% cocoa] with a few nuts, or Greek yoghurt with berries.”
Stay hydrated: “Dehydration can worsen headaches, fatigue, and even hot flushes. Keep a water bottle on your desk and sip throughout the day.”
About Manisha Morgan
Manisha’s personal experience of menopause led her to train as a nutritionist at the age of 48 and as a personal trainer at the age of 52. Her journey through menopause, navigating her way through the conflicting and misleading information, fuelled her passion for understanding the complexities around nutrition.
Using her expertise, Manisha has helped over 1,000 women achieve optimal health through her passion for healthy living. She works with clients on a one-to-one basis and provides group coaching programmes, empowering women to attain the highest degree of health and fitness through sustainable lifestyle choices and a holistic approach to nutrition. For more details about how she could help you, visit www.manishayournutritionist.co.uk.
Which foods, drinks and supplements have helped you during perimenopause and menopause? Share your experiences or ask other women for their tips on our socials using hashtag #MenoWithRoyce.
Want more? Discover how to stay cool and comfortable when you’re experiencing hot flushes, and find out more about what we’re focused on this summer with The Unapologetic Menopause.
