10 Foods That Ease Menopause Symptoms

Doctors and nutritionists suggest some foods may help with menopause symptoms, which can include hot flashes, bloating and irritability.

Here are 10 foods that are recommended for women going through menopause.

1. Soy
Tofu and soy-based products may help women with hot flashes, some research suggests. They may also have the added benefit to the heart — lowering intake of bad cholesterol (often found in animal proteins) and helping to protect heart and arteries, according to MedicineNet.com.

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2. Fruits and Vegetables
These contain valuable minerals, vitamins, and fiber. Because some contain phytoestrogen, they also may act to trick your body into thinking it's getting a badly needed dose of estrogen, which most menopausal women lack, MedicineNet noted.

3. Legumes
Chickpeas, lentils, and beans not only have great protein and fiber but they also contain some mild phytoestrogens, according to The George Mateljan Foundation.

4. Good Fats
Steer clear of unhealthy fats in processed foods and focus on healthy fats found in olive oil and nuts, Everyday Health suggests.

5. Calcium-Rich Foods
"Drinking skim milk, or low- and non-fat yogurt and other dairy products, is a good way to get the calcium and vitamin D you need for healthy bones without the saturated fat of whole milk that you don't want," Everyday Health said.

6. Flaxseed
While heart healthy, ground flaxseeds contain lignins, which can also work like a substitute estrogen in the body. Some studies have found flaxseed assists in quelling hot flashes.

7. Fatty Fishes
Fish like mackerel, salmon and tuna are high in omega-3 fatty acids, with some research suggesting that they can help with bone loss that can occur after menopause, Everyday Health reports.

8. Iron-Rich Foods
Nuts, whole-grains products, poultry, fish, eggs and leafy green vegetables all have plenty of iron. Menopausal women are encouraged to take in 8 milligrams of iron each day, according to WebMD.

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9. Berries
Those sweet delights are full of bioflavonoids. Try cherries, blueberries, cranberries and grape skins, Oprah.com suggests.

10. Green Tea
In addition to being warm and soothing, green tea has powerful nutrients, which include, according to Livestrong, "a high content of polyphenols, particularly epigallocatechin gallate or EGCG, a powerful antioxidant."

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