Hot Flashes: Foods to Alleviate These Menopause Symptoms

A woman reaches menopause after not having a menstrual cycle for a year, but the changes and symptoms - such as hot flashes - can start years in advance. In this article, we'll take a look at some foods that will help you during the process.
Hot Flashes: Foods to Alleviate These Menopause Symptoms

Last update: 02 December, 2018

Menopause is the time in a woman’s life when she stops menstruating. It usually occurs naturally, and with greater frequency after the age of forty-five. Menopause happens because the woman’s ovaries stop producing the hormones estrogen and progesterone. This leads to a variety of symptoms, with hot flashes, mood swings, and sleep issues being among the most common. In this article, we’ll look at some of the foods that can help alleviate hot flashes during this time in your life.

Foods that alleviate hot flashes

Broth or soup

These foods are fast and easy to prepare, and will also keep you hydrated and well-nourished. Remember that you can add ingredients such as seaweed, onion, turnips, and roots. You should also keep in mind that traditional Chinese medicine recommends eating dark-colored foods, such as red berries.


We recommend eating at least one banana every two or three days, with green (less ripe) being the preferred variety. This is due to the fact that green bananas are richer in resistant starch. Since this starch can’t be absorbed by the intestine, it’s used as food by the good bacteria present in the colon. In addition, this foods contains tryptophan, which promotes the production of serotonin.

Sliced banana


Originally from Indonesia, tempeh is a cake-like food product made from fermented soy. We recommend eating it twice a week, and you can boil it, marinate it, or even sauté it.

The classic variety is made from soybeans, but the garbanzo variety is easier to digest. It’s recommended for its probiotics, which enriches your gut flora.


The fresh form of this legume contributes to healthy gut flora and it’s rich in proteins needed for bone formation. In addition, they include coumestans, another type of phytoestrogen. We recommend eating peas twice a week, as a meal, and once as a side.


These seeds are rich in lignans, which help maintain estrogen-related activity. This helps alleviate the majority of the symptoms arising from poor adaptation to hormonal changes. Eat two tablespoons a day, grinding them down and adding them to smoothies, salads, and sauces.


Walnuts promote the production of serotonin in the intestine, thanks to its tryptophan content. They’re also rich in healthy fats. Don’t forget to eat three walnuts a day, which you can complement with other kinds of nuts.


Dried licorice root

Make a daily infusion with a tablespoon of dried licorice root and a half a liter of water. You can also add some anise. This infusion promotes serotonin production in the intestine. Also: if you suffer from low blood pressure, this may help to raise it.

Sunflower seeds

We recommend putting one or two tablespoons of sunflower seeds each day in salads, rice, sauces, or other recipes that you find appetizing. You can also consume these naturally, toasting them lightly or soaking them to take advantage of their fats and nutrients. These seeds provide basic amino acids that will help you avoid losing muscle mass and bone tissue.

Raw carrot

You should eat this food raw because cooking it can cause it to lose the properties that help with the symptoms of menopause. Carrots include vitamin A complex, vitamin C complex, and essential nutrients.

As you can see, there are many foods you can eat to combat the hot flashes resulting from menopause. If you’re experiencing this hormonal change, make sure to add them to your diet in order to benefit from their many properties. Try eating one or more of these foods to help your hot flashes dissipate.

This text is provided for informational purposes only and does not replace consultation with a professional. If in doubt, consult your specialist.