5 Food Swaps to Reduce Menopause Symptoms

During menopause, your metabolism tends to slow down, meaning your body burns less energy throughout the day than it used to. Because of this, you’re at a higher risk of storing and accumulating fat if you don’t make dietary changes and continue to eat as you did before. It is important that, during menopause, you include plenty of fibre in your diet and include a protein source with every meal.



Swap Juices For Whole Fruit

Juicing fruits removes all their fibre. Although juices are delicious, they cause your blood sugar levels to shoot sky-high before they come crashing down soon after. Unstable blood sugar levels can cause sugar cravings, low energy, fatigue, and anxiety. Swapping a glass of juice with a piece of fresh fruit provides the same delicious flavour – with added fibre – while keeping your blood sugar stable.



Swap Soft Drinks For Flavoured Tea/Water

Like most store-bought juices, soft drinks are full of unrefined sugars that can cause unstable blood sugar levels, resulting in cravings and low energy and putting you at a higher risk of over-consuming ultra-processed foods. Try swapping out your sodas with teas or water flavoured with things like honey, mint and herbs, or fresh fruits.

Swap Sugar-Filled Yoghurt With Higher Protein Yoghurt

While yoghurt can be amazing for your health, some yoghurts are secretly loaded with sugars. Sugary yoghurts can heighten your cravings for sweet foods later in the day. Try to choose one with less than 15 grams of sugar per 100 gram serve (this info will be on the nutrition label). Also take note of the protein content, as it keeps you feeling fuller for longer and decreases your cravings and risk of overeating. Greek yoghurt tends to have the lowest sugar and highest protein content.

Let’s look at the nutrition labels of three popular yoghurts (per 100g):


As you can see, Chobani Greek yoghurt is the healthiest option, with the most protein and the least amount of sugar. If you find Greek yoghurt too tart, sweeten it with a bit of honey or some fruit. 


Swap No Breakfast For A High-Protein, High-Fibre Breakfast 

Many people end up skipping breakfast for one reason or another. Research suggests that people who don’t fill up on protein and fibre in the morning are far more likely to overeat later in the day. Your body is extremely smart and adaptable, always knowing how much food/energy you need to excel during the day. If you’re not providing it with enough food in the first half of the day, your body will over-produce the hormones that trigger hunger, leading to overindulgent behaviour that leaves you feeling uncomfortably full.

Some good high-protein breakfast examples include:




Swap One Serve of Meat For One Serve Of Fish 

Fish is full of omega-3 fatty acids, which help to reduce inflammation during menopause, reducing the nastier, more painful symptoms. Aim to include 2 serves of fish per week. Replace one of your usual dinners with our delicious Salmon Tacos!

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