Healthy Foods for Menopause Hormones

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Healthy Foods for Menopause Hormones

I’m asked so often “what are the healthy foods I should be eating to help hormones during menopause”? So I’ve created a simple healthier alternatives guide for you below.

Why do I encourage this change? Because so many of the foods we purchase today are processed, are treated with chemicals, insecticides, herbicides, colours; animals treated with antibiotics, not fed in their natural habitat.

So anything you can do to gradually move from the left hand column towards the right hand column,  you can be assured you’re contributing to more happy more balanced hormones, reducing unpleasant menopause symptoms and losing those unwanted pounds and inches along the way.

Move away from:Towards including more:
Cows milkAlmond, hazelnut, rice, oat, coconut milks
Dairy produceGoats and vegetarian cheeses. Organic butter. Nut or seed butters. Organic, plain, bio-yoghurt
White breadWholemeal bread, rye, spelt or gluten free alternatives
WheatGluten free and non-wheat flour alternatives
Packaged cerealsHomemade granola, muesli, buckwheat, millet, quinoa porridge, oats
Pasta and noodlesVegetable or spelt pasta, buckwheat noodles
White riceShort grain organic brown rice
White sugarStevia, agave nectar, raw honey, dates, fried fruits, coconut sugar
Table SaltSea or rock salt, miso, tamari, seaweed flakes
Alcohol, coffee, teaChamomile, peppermint, green & herb teas, organic fruit juices, still mineral water, tomato juice, juices and smoothies, and plenty of water!
Unhealthy snacks & dips:Raw nuts and seeds, flaxseed crackers, hummous, guacamole
Meat from unknown originGrass fed red meat, organic poultry
Fish from unknown sourceLine caught from a sustainable source. Include mackerel, salmon, trout, sardines
Cooking with liquid oilsUse coconut or rice bran oil as safe to heat at high temperatures

Table taken from

“OH NO” I hear the cry!! All very well and good, but what do I make? How do I make a wheat free pizza, or a sugar free bun that tastes GOOD?

While I can’t promise that a substitute will taste exactly the same, it can’t without the high levels of sugar, salt and fat you may be used to in your diet, I’m pretty sure you wont be disappointed with the result.

Why not experiment and try out this tasty breakfast granola recipe instead of a packaged cereal full of sugars and salt. It’s delicious, quick, can be made in advance and all the family will just love it!



  • 400g old fashioned organic oats
  • 100g barley or millet flakes (optional)
  • 2 tbsp each sunflower, pumpkin, sesame and linseeds
  • 200g chopped mixed nuts
  • 50g dessicated coconut
  • honey

Here’s How:

  1. Heat oven to 175C/gas 4.
  2. Place all ingredients in bowl and mix thoroughly, coating all nuts and seeds in honey.
  3. Spread mix on a baking tray or sheet and lightly toast, mixing after 5-10 mins to ensure even. (You can add additional oats, nuts and seeds after to bulk out and adjust the taste).
  4. Cool the mixture, break it up and put in airtight container, ready to eat.
  5. Add apricots, raisins, (soaked) dried fruit, fresh fruit, bio live organic, plain yoghurt etc to taste.

A full hysterectomy in her 30’s led nutritional therapist and health coach Clare on an amazing adventure exploring the many opportunities available to manage her enforced menopause and create long-term health.

Clare prefers the natural approach, and qualifying in nutritional therapy gave her the confidence to come off HRT, take back control of her life and health, and look forward to living the best half of her life free of prescription drugs. Understanding the importance of creating harmony of health of both body and mind through menopause and beyond, she’s now on a mission to inspire, educate and empower other women, too.

Click HERE to find out more about how Clare shares her years of exploring, experience and knowledge through 1:1 consultations and online programmes, and where you can request a FREE 30 minute consultation with Clare to discuss any personal menopause/health concerns you may have.

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