There is no special "menopause diet" in NHS advice. What changes is what is at stake: your bones and your heart. Here are the seven food rules that matter most, the numbers behind them, and one honest look at soya and supplements.
Last reviewed 18 October 2026 · Checked against NHS guidance · 13 min read
The short answer
The NHS advice for menopause is a healthy, balanced diet built on the Eatwell Guide, with extra attention to your bones. In practice that means: eat calcium-rich foods such as milk, yoghurt and kale (adults need 700mg of calcium a day); take 10 micrograms of vitamin D daily in autumn and winter; do strength and weight-bearing exercise; choose wholegrains and at least 5 portions of fruit and vegetables a day; swap saturated fats for unsaturated oils and have oily fish weekly; and keep alcohol within 14 units a week. Spicy food, caffeine, hot drinks and alcohol can trigger hot flushes, so notice your own triggers.
This guide is part of our menopause series. If you want the bigger picture first, start with the full UK list of menopause symptoms and what helps each one. Here we go deep on one question: what should you actually put on your plate, and why does it matter more now? Every fact below comes from NHS pages or the NICE menopause guideline.
Why food matters more after menopause
Menopause is caused by a fall in hormone levels and usually happens between 45 and 55. Food will not stop it, but two long-term changes make what you eat matter more from here on.
Your bones
The NHS lists weakening bones (loss of bone density), which can lead to osteoporosis, among the effects of menopause. Osteoporosis is thinning of the bones, which makes a fracture more likely, and the NHS says it is common after the menopause because your oestrogen level falls. That is why three of the seven rules below are about bones.
Your heart
The NHS says cardiovascular disease mainly affects people over 50, and that risk factors include smoking, drinking too much alcohol, being overweight, not being active, high blood pressure and high cholesterol. If menopause came before 45, the NHS says the chance of osteoporosis and cardiovascular disease is higher. Several of those, such as high cholesterol and being overweight, are ones your diet can help with.
Weight gain around the stomach is also common at this stage; see why menopause weight gain happens and what helps.
Rule 1Build your plate on the Eatwell Guide
There is no separate NHS menopause plate. The advice is to "try to eat a healthy, balanced diet", and the Eatwell Guide shows what that looks like.
- Fruit and veg: just over a thirdAt least 5 a day. Kale also gives calcium.
- Starchy foods: just over a thirdWholegrain or higher-fibre versions.
- Protein foodsBeans, pulses, fish, eggs, meat. Oily fish weekly.
- Dairy and alternativesYour easiest calcium. Lower-fat, lower-sugar options.
- Oils and spreadsUnsaturated, in small amounts.
Also aim for 6 to 8 cups or glasses of fluid a day, and keep fruit juice and smoothies to 150ml a day in total. A fruit or vegetable portion is 80g, whether fresh, tinned or frozen.
This guide tells you what to eat. The course helps you do it every week. Complete Menopause Nutrition Course (£24.99, Premium, 4 hr 30 min) covers bone- and heart-friendly eating with a 7-day planner, a label cheat sheet and a 90-day plan.
Aim for 700mg of calcium, mostly from food
The NHS says adults need 700mg of calcium a day, ideally from food. Its menopause page puts it simply: eat calcium-rich food like milk, yoghurt and kale, if you can, to keep your bones healthy.
NHS sources of calcium include:
Spinach contains calcium, but the NHS notes your body cannot absorb all of it. If you avoid dairy, unsweetened calcium-fortified drinks made from soya, coconut or oats can take its place. For your heart, choose lower-fat milk and plain yoghurt, and keep an eye on cheese, which can be high in saturated fat and salt.
Thinking about calcium tablets?
The NHS says more than 1,500mg of calcium a day from supplements could cause stomach pain and diarrhoea. If you have osteoporosis or low bone density, ask your GP or pharmacist whether you need one.
Take vitamin D from October to March
Vitamin D helps keep your bones healthy. The NHS says that from late March or early April to the end of September, most people make all they need from sunlight on their skin. From October to early March, UK sunlight is not strong enough.
So the NHS advice is that everyone should consider taking a daily supplement containing 10 micrograms of vitamin D during autumn and winter. You may see it written as 400 IU, which is the same amount.
- Take it all year if you are rarely outdoors (for example, housebound or in a care home), cover most of your skin outdoors, or have dark skin.
- Food helps. Sources include oily fish, red meat, liver, egg yolks and fortified spreads and breakfast cereals. UK cows' milk is generally not a good source because it is not fortified.
- Do not overdo it. The NHS says not to take more than 100 micrograms (4,000 IU) a day.
Pair protein with strength exercise
The NHS menopause advice for bones is to exercise regularly, particularly strength exercises where your feet and legs support your weight, and resistance exercises (for example, using weights). Protein on your plate supports that work.
- Weight-bearing means activities such as running, skipping and dancing. The NHS notes that swimming and cycling do not count as weight-bearing, though they still count as aerobic activity.
- Strength means at least 2 days a week working all the major muscle groups: weights, resistance bands, bodyweight exercises, yoga, Pilates or heavy gardening.
- Aerobic: at least 150 minutes of moderate activity a week, or 75 minutes vigorous.
Protein comes from beans, pulses, fish, eggs and meat, and the NHS calls milk, cheese and yoghurt great sources of protein and calcium. If you eat more than 90g (cooked weight) of red or processed meat a day, the NHS advises cutting down to 70g.
One number that drops at this age: women aged 19 to 49 need 14.8mg of iron a day, but women aged 50 and over need 8.7mg.
If you are not sure where to start with strength work, Strength Training for Menopause (£17.99, Focused, 2 hr) gives you a safe 8-week plan with exercise cards and a log that works around symptoms.
Rule 5Fill up on fibre and wholegrains
This is the energy rule. The NHS says starchy foods are a good source of energy and the main source of a range of nutrients, and gram for gram they contain fewer than half the calories of fat. It is the fats added in cooking and serving that push calories up. For a closer look, see our guide: Menopause at Work UK.
Choose wholegrain or higher-fibre versions. Government guidelines say adults should aim for 30g of fibre a day, but most adults only eat about 20g. The NHS links a high-fibre diet with a lower risk of heart disease, stroke, type 2 diabetes and bowel cancer, and says wholegrain fibre can help you feel full, so you are less likely to eat too much.
Easy sources: porridge, wholemeal bread, brown rice, wholewheat pasta, potatoes with skins, beans, pulses, vegetables and fruit. On a label, 6g of fibre or more per 100g counts as high fibre.
Rule 6Swap to better fats and cut the salt
This is the main heart rule. The NHS advice for lowering cholesterol is to cut down on saturated fat in particular. On average, women should have no more than 20g of saturated fat a day.
Eat more
- Oily fish, such as mackerel and salmon
- Olive and rapeseed oils
- Brown rice and wholegrain foods
- Nuts and seeds
- Fruit and vegetables
Eat less
- Fatty meats, meat pies and sausages
- Butter, lard and ghee
- Cream and cheese
- Cakes and biscuits
- Foods containing coconut or palm oil
Oily fish once a week
Aim for at least 2 portions of fish a week (about 140g each), including 1 oily, because the NHS says long-chain omega-3 can help prevent heart disease. Oily fish includes salmon, trout, mackerel, sardines, pilchards and herring; tuna does not count. The NHS limit of no more than 2 oily portions a week is for women who are planning a pregnancy or may have a child one day.
Salt: no more than 6g a day
That is about a teaspoon, for adults. Cheese can be high in salt, and food labels show how much is in bread, ready meals and snacks, so checking labels helps as much as leaving the salt cellar alone. The Complete Menopause Nutrition Course includes a label cheat sheet for exactly this.
Rule 7Watch alcohol, caffeine and other flush triggers
The NHS names spicy food, caffeine, hot drinks, smoking and alcohol as potential triggers for hot flushes and night sweats, and suggests avoiding or reducing them. Triggers are personal: try decaf, or let hot drinks cool, for a week or two and see what changes. More in our guide to hot flushes and night sweats.
Alcohol and your bones
The NHS lists cutting down on alcohol, with stopping smoking, as a way to protect against weak bones. The guideline is no more than 14 units a week, spread over 3 or more days if you drink that much, with several drink-free days if you want to cut down.
| Drink | Units (NHS) |
|---|---|
| Standard 175ml glass of wine (12%) | 2.1 units |
| Large 250ml glass of wine (12%) | 3 units |
| Pint of lower-strength beer (3.6%) | 2 units |
| Single 25ml measure of spirits (40%) | 1 unit |
Four large glasses of wine a week is already 12 units, so the limit comes round faster than most people expect.
Soya, plant oestrogens and supplements: the honest view
Many "best foods for menopause" lists promise to balance hormones. The official UK view is more careful.
Calcium-fortified soya drinks count towards your dairy and calcium intake, and tofu is on the NHS list of calcium sources. That is a solid reason to include them.
The NICE guideline says there is "some evidence that isoflavones or black cohosh may relieve vasomotor symptoms" (hot flushes and night sweats), but adds that the safety of these products is uncertain and that interactions with other medicines have been reported.
The NHS says red clover contains plant hormones that can act like oestrogen, but shop-bought menopause products are not tested or regulated like medicines, so their safety and effectiveness are unknown. St John's wort can cause serious side effects with other medicines. NICE adds that "the safety, quality and purity of constituents in unregulated preparations may be unknown".
Vitamin D in autumn and winter. For anything else, speak to your GP or pharmacist first, especially if you take other medicines.
The NHS also says taking HRT can reduce the risk of osteoporosis; diet works alongside treatment, not instead of it. See HRT explained for benefits and risks.
Bone and heart plate check
Tick what you ate or did today. You will get a quick score for bones, heart and drinks, with the easiest wins for tomorrow. Nothing is saved.
Bones
Heart
Drinks and triggers
Tick what applies to today
Your bone, heart and drinks scores will appear here as you go.
A quick self-check, not a diet assessment. To track this over 90 days, with a 7-day planner and label cheat sheet, see the Complete Menopause Nutrition Course.
What a bone- and heart-friendly day can look like
One example day with all seven rules on the plate. Swap in foods you like that do the same job.
- BreakfastPorridge made with semi-skimmed milk, topped with sliced banana or berriesCalcium, wholegrain fibre, 1 of your 5 a day.
- Mid-morningA pot of plain lower-fat yoghurt with chopped fruitCalcium, protein and another fruit portion.
- LunchTinned sardines on wholemeal toast with tomatoes and salad leavesOily fish, calcium from the soft bones, vitamin D, fibre.
- AfternoonAn apple or pear and a glass of waterFibre, fruit and fluid.
- Evening mealTofu or chicken stir-fry with kale, peppers and broccoli in rapeseed oil, with brown riceProtein, calcium, 2 to 3 veg portions, unsaturated oil, a wholegrain.
- All day6 to 8 drinks: water, milk, decaf or herbal teaPlus a 10 microgram vitamin D supplement from October to March.
One good day is easy; seven in a row is where most people get stuck. That is what the 7-day planner and 90-day plan in the Complete Menopause Nutrition Course are for, and Menopause Meal Planning gives you four weeks of easy balanced meals with shopping lists.
When to speak to your GP or pharmacist
- Your symptoms are affecting daily life. Treatments such as HRT are available.
- Your periods stopped before 45. The NHS says there is a higher chance of problems with your bones and heart, and that HRT is particularly important to help prevent osteoporosis in this situation.
- You have had a fracture or are worried about osteoporosis (and before a new exercise programme if you have it).
- You want to try a herbal remedy or supplement, especially if you take other medicines.
- You have any bleeding after 12 months without a period. The NHS says this should be checked by a GP.
Turn the rules into a routine
This article gives you the what and the why. Our courses give you the planners, shopping lists and trackers to make it happen week after week, or browse all menopause courses.
Complete Menopause Nutrition Course
Bone- and heart-friendly eating in one place, with a 7-day planner, a label cheat sheet and a 90-day plan.
Menopause Meal Planning
Four weeks of easy balanced meals, with shopping lists, a batch-cook routine and recipe cards.
Perimenopause Nutrition
Everyday eating for perimenopause, with trackers and a weekly meal planner.
Full refund within 14 days if you have completed less than 20% of the course and no certificate has been issued. Courses are educational and do not treat any condition.
Related guides
- Menopause symptoms: the full UK list: every symptom and what helps each one.
- Menopause weight gain: why it happens and realistic habits that help.
- Hot flushes and night sweats: triggers, cooling tips and treatments.
- HRT explained: types, benefits and risks in plain English.
Questions women ask
What should I eat during menopause?
The NHS advises a healthy, balanced diet based on the Eatwell Guide, with plenty of fruit, vegetables and calcium-rich foods such as milk, yoghurt and kale. Choose wholegrains, include protein foods and oily fish, use unsaturated oils, and keep salt, saturated fat and alcohol down.
How much calcium do I need after menopause?
The NHS says adults need 700mg of calcium a day, ideally from food such as milk, cheese, yoghurt, kale, calcium-fortified soya drinks, tofu and fish eaten with the bones. Taking more than 1,500mg a day from supplements could cause stomach pain and diarrhoea.
Should I take vitamin D during menopause?
The NHS says everyone should consider a daily 10 microgram vitamin D supplement in autumn and winter, and take it all year if you are rarely outdoors, cover most of your skin outdoors or have dark skin. Do not take more than 100 micrograms a day.
Does soya help with hot flushes?
NICE says there is some evidence that isoflavones (found in soya) or black cohosh may relieve hot flushes and night sweats, but the safety of these products is uncertain and they can interact with other medicines. Speak to your GP or pharmacist before trying a supplement.
What foods make hot flushes worse?
The NHS names spicy food, caffeine, hot drinks and alcohol, along with smoking, as potential triggers for hot flushes and night sweats. Triggers vary from person to person, so try cutting down on one at a time and see what changes.
Can diet stop menopause weight gain?
Weight gain around menopause is common, often around the stomach. The NHS says a balanced diet can help you avoid putting on weight and keep your bones healthy, and wholegrain, high-fibre foods help you feel full, so you are less likely to eat too much.
Sources
- NHS: Things you can do to help menopause and perimenopause symptoms (last reviewed 19 May 2026)
- NHS: Menopause and perimenopause symptoms (last reviewed 19 May 2026)
- NHS: What are menopause and perimenopause?
- NHS: Early or premature menopause
- NHS: Benefits and risks of HRT
- NHS: Lifestyle changes if you are unable to take HRT
- NHS: Herbal remedies and complementary medicines for menopause symptoms
- NICE: Menopause: identification and management (NG23)
- NHS: The Eatwell Guide
- NHS: 8 tips for healthy eating
- NHS: 5 A Day portion sizes
- NHS: Calcium
- NHS: Vitamin D
- NHS: Iron
- NHS: Preventing osteoporosis
- NHS: Physical activity guidelines for adults aged 19 to 64
- NHS: Milk and dairy in your diet
- NHS: Meat in your diet
- NHS: Fish and shellfish (last reviewed 26 June 2026)
- NHS: Starchy foods and carbohydrates
- NHS: How to get more fibre into your diet (last reviewed 2 March 2026)
- NHS: How to lower your cholesterol (last reviewed 13 March 2026)
- NHS: Cardiovascular disease (last reviewed 12 January 2026)
- NHS: Calculating alcohol units
This article is general information based on UK public health guidance. It is not medical advice. If you have a health condition, take medicines, or have questions about your own symptoms or bone health, speak to your GP or pharmacist.
