If you’re wondering how to improve your diet during menopause, start with three practical habits: prioritize protein, support your bone health, and nourish your gut microbiome. These small, consistent changes can help support your body’s needs throughout midlife.
1. Include Protein at Every Meal
Aim to include a source of protein at each meal, with approximately 25–35 grams as a general target per meal, the exact amount depends on body size, age, and activity level. Prioritize protein at breakfast rather than eating most of it at dinner.
Protein provides the building blocks your body needs to grow and maintain lean muscle mass, which can gradually decline with age. Pairing adequate protein intake with resistance training can help support muscle strength and function as you get older.
Try incorporating a mix of plant-based and animal protein sources, such as eggs, Greek yogurt, fish, chicken, tofu, tempeh, beans, and lentils. The best choices are those that contain leucine, a key amino acid needed to trigger muscle protein synthesis. Foods that contain leucine include; whey, dairy, eggs, meat, fish, and soy.
2. Prioritize Calcium and Vitamin D for Bone Health
Bone health deserves special attention during menopause. As estrogen levels decline, bone breakdown can accelerate, contributing to bone loss and an increased risk of osteoporosis.
To help support bone health, incorporate calcium-rich foods into your daily diet, including dairy products and calcium-fortified plant-based alternatives.
Vitamin D is also essential because it regulates the absorption of calcium, reducing bone turnover and preserving bone mineral density. Certain fish including wild caught salmon, trout and mackerel contain Vitamin D as well as UV exposed mushrooms such as sun-dried shiitake mushrooms and maitake.
Sunlight can help your body produce vitamin D, but the amount produced varies depending on factors such as season, location, skin pigmentation, and sun protection. Food and supplements may also contribute to your vitamin D intake. For adults ages 19–70, the recommended dietary allowance is 600 IU (15 mcg) per day from all sources, however, the exact amount to supplement will depend on blood work, an optimal range is 40 to 80 ng/mL.
Your individual needs may differ, particularly if you have risk factors for vitamin D deficiency or osteoporosis. Talk with your healthcare provider about whether supplementation, bone density screening, or other preventive measures are appropriate for you.
3. Eat Prebiotic- and Probiotic-Rich Foods to Support Gut Health
Your gut microbiome—the community of microorganisms living in your digestive tract—plays an important role in digestive health. One way to support it is by regularly eating foods that provide beneficial bacteria and the nutrients that help support them.
Probiotic-rich foods contain live microorganisms that contribute to bacterial diversity in the gut. Options include yogurt with live cultures, kefir, sauerkraut, and kimchi. Prebiotic-rich foods provide fermentable fibers and other compounds that beneficial gut microbes use. Try adding raw oats, onions, garlic, leeks, slightly green bananas, beans, lentils and chicory root.
When gut bacteria ferment certain fibers they produce short-chain fatty acids, such as butyrate, which can help support the gut barrier function and contribute to digestive health.
Personalized Nutrition Support for Menopause
Want help putting these nutrition habits into practice? Book a discovery call with me, Tamsin Jordan, Viva Eve’s In-House Registered Dietitian, to discuss your nutrition goals and explore how personalized nutrition counseling can support your health through menopause and beyond.
Your Menopause Nutrition Grocery List
Looking to put these nutrition habits into practice? Start with this grocery list of foods that can help support muscle strength, bone health, and your gut microbiome throughout menopause.
Protein-Rich Foods
- Eggs
- Greek yogurt
- Fish, including salmon, trout, and mackerel
- Chicken
- Tofu and tempeh
- Beans and lentils
- Whey protein (optional)
Calcium- and Vitamin D-Rich Foods
- Dairy products, such as milk and yogurt
- Calcium-fortified plant-based milk
- Wild-caught salmon
- Trout
- Mackerel
- UV-exposed mushrooms, such as shiitake and maitake
Probiotic-Rich Foods
- Yogurt with live cultures
- Kefir
- Sauerkraut
- Kimchi
Prebiotic-Rich Foods
- Oats
- Onions
- Garlic
- Leeks
- Slightly green bananas
- Beans and lentils
- Chicory root
A simple tip: You don’t need to buy everything on this list. Start by choosing a few foods from each category that you enjoy and can incorporate into your regular meals.
Individual nutritional needs vary. Speak with your healthcare provider or a registered dietitian about your specific protein, calcium, and vitamin D needs, including whether supplementation is appropriate for you.
Bottom Line
You don’t need to overhaul your diet to get started. Menopause is an opportunity to invest in your long-term health through simple, consistent nutrition habits.
Prioritizing protein helps maintain muscle mass and strength, getting enough calcium and vitamin D supports bone health, and eating a variety of prebiotic- and probiotic-rich foods helps nourish your gut microbiome.
Small, sustainable changes can make a meaningful difference in supporting your health, vitality, and well-being throughout midlife and beyond.
