6 Menopause-Friendly Superfoods

"1. Dark Green Leafy Vegetables

Dark green leafy vegetables like kale, spinach, collard greens, and romaine lettuce are high in B vitamins, particularly B9 (aka folate), which promotes heart health. B vitamins are also required in the production of certain hormones.

Other, non-leafy veggies that are high in B vitamins include asparagus, Brussels sprouts, broccoli, and green peas.

2. Nuts and Seeds

It may come as a surprise, but irritable bowel syndrome (IBS) may occur in as many as one in four women after menopause. Although more research is needed on the connection between hormones and gut health, data shows that more women than men have IBS, and postmenopausal women with the condition have “more severe symptoms than premenopausal women with IBS.”

Some steps to take [to support gut health] are to have adequate hydration and fiber intake. Choosing mostly whole grains, topping breakfasts with seeds, and pairing fruit with nuts for snacks are great ways to get started. Consider high-fiber options like chia seeds, hemp seeds, pistachios, almonds, pine nuts, and chestnuts.

3. Extra Virgin Olive Oil

Another food that can help to support a healthy gut is: extra virgin olive oil. Olive oil is rich in antioxidants called polyphenols, which act as prebiotics in the gut, helping to stimulate the growth of healthy gut bacteria. It also helps to produce gastric acid, which improves digestion.

Extra virgin olive oil also helps support a healthy heart, because as a monounsaturated fat, it helps to lower LDL or “bad” cholesterol. EVOO reduces inflammation and has been linked in studies to lower risk of heart disease, some cancers, and dementia, and the vitamin E-rich food may support bone health.

4. Resistant Starches

Carbs are not the enemy! In fact, for women in menopause, carbs that are high in resistant starch — a type of complex carbohydrate that resists digestion in the small intestine and ferments in the large intestine — act as a prebiotic, feeding healthy bacteria in the gut.

Resistant starches play an important role in maintaining gut health, supporting hormone production, and more. They include certain whole grains; beans and other legumes; plantains; and rice or potatoes that have been cooked and cooled. (Cooking and cooling rice and potatoes can increase the level of resistant starch.)

5. Fermented Foods

Adding fermented foods like kefir, kombucha, yogurt, kimchi, and sauerkraut to your meals will also help to support a healthy gut, according to the experts interviewed for this story. Fermentation is one of the oldest forms of food preservation and can extend a food’s edibility for months. Fermented foods contain live microbes or cultures that strengthen the walls of the intestine, creating a healthier gut.

Other fermented foods include tempeh, apple cider vinegar, natto, and raw cheese.

6. Salmon

A popular coldwater fish, salmon is one of the most nutrient-dense foods on earth and is a great addition to any diet. High in protein, B vitamins, vitamin D, and healthy fats (including omega-3 fatty acids), salmon is certainly a superfood."

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✨Takeaway: A healthy, balanced diet that consists of superfoods can be helpful. Six superfoods for women to try during menopause are dark green leafy vegetables, nuts and seeds, extra virgin olive oil, fatty fish, bone broth, and green tea!

✨Reflection: What foods help you with managing menopause?

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