Certain foods are always good to avoid from a pure health perspective. But for women in menopause specifically7, it’s wise to cut down on foods that can easily lead to weight gain, hot flashes, and affect your general well-being and instead focus on foods for . Detailed below are foods to avoid during the menopause.
Trans fats
Trans fats or trans-fatty acids, are a form of unsaturated fat which can be found in foods such as:
Bacon
Potato chips,
Margarine
Cookies
Instant soups and sauces
Breads and pastries
These foods might taste good, but they increase the risk of weight gain and heart disease.
Sugar
Try to choose the right type of carbohydrates and avoid fast, processed carbohydrates since they destabilise your blood glucose and elevate your insulin response.
Artificial sweeteners
Used in products such as diet sodas and chewing gum, common sweeteners like Aspartame have no real health benefits, and may be harmful. More research is needed to confirm this. Water is the best drink with meals, and an unbeatable thirst quencher.
Alcohol
Alcohol and menopause are not a good mix. Generally, the best option for overall health is not drinking at all. Avoiding alcohol can have a positive effect on your sleep since this is the time when your brain and body recover to get ready for the next day.
Alcohol and menopause don’t mix well because alcohol is also high in calories per gram and stimulates your appetite, which might lead to weight gain and work against your menopause diet.
Spicy foods
It is often suggested for women in menopause to avoid spicy foods. The effects are highly individual, but hot/spicy foods stimulate nerve endings, which can dilate blood vessels and trigger hot flashes8.
Foods that might trigger a reaction
You may also experience latent food sensitivities that manifest during menopause for the first time. Symptoms can include:
Bloating
Nausea
Gas
Constipation
Common examples of foods that can trigger these types of sensitive reactions are dairy products, eggs, or tomatoes. Try to avoid foods that trigger unpleasant symptoms, and if your symptoms don´t go away, consider making an appointment with your healthcare provider.
