Foods to Avoid for Menopause Weight Gain – Eat Smart, Stay Fit!

Menopause is already super hard to deal with. It’s one thing that it is totally unexpected and another that your entire body starts acting completely against you. Of course, it is common knowledge that all of it, is the play of hormones, but it is also a general fact that what you eat during this journey is equally important a consideration.

The kind of food you eat can make your menopause easier or only add to the difficulties by making your body even more uncooperative. The most important thing is that watching what you eat gives you confidence that you are taking charge of things and also helps you not gain weight and look your best during this challenging time.

Let’s explore what kind of foods you should stay away from if you don’t want to gain weight during menopause:

Foods to Avoid Menopause Weight Gain

During menopause, your metabolism is really slow which makes it easier to gain weight. To avoid this, please avoid all sugar like in cakes, biscuits, and sweets. These foods lead to blood sugar spikes, which are leading to weight gai. Instead of this, you should have honey or fruits.

Processed Foods: Processed foods like chips and packaged snacks are full of unhealthy fats, salt, and preservatives. These not only give you sudden weight gain but also the risk of bloating and water retention. Instead of snacking on them, cook your meals at home, making sure they are fresh and healthy.
Refined Carbs: White bread, pasta, and rice are refined carbs that can wreak havoc on your weight during menopause. They lack fibre and cause rapid spikes in blood sugar levels, leading to cravings and overeating. Choose whole grains like oats, quinoa, and brown rice instead—they keep you full and support healthy digestion.
Sugary Drinks: Sodas, packaged juices, and energy drinks are packed with hidden sugars and empty calories. These drinks not only add to your waistline but also increase the risk of bone loss, which is already a concern during menopause. Stick to water, herbal teas, or fresh fruit juices without added sugar.
High-Sodium Foods: Foods high in salt, like pickles, canned soups, and processed meats, can lead to bloating and water retention. Excess sodium also increases the risk of high blood pressure, which is common during menopause. Use herbs and spices to flavour your meals instead of relying on salt.
Fried and Greasy Foods: Fried foods like samosas, pakoras, and French fries are high in unhealthy fats that can lead to weight gain and heart issues. Instead, try baking, grilling, or steaming your food for a healthier alternative.
Alcohol: Alcohol not only adds empty calories but can also disrupt your sleep and trigger hot flushes. If you do drink, limit yourself to an occasional glass of wine and stay hydrated with water.
Dairy Products (for some): While dairy is a great source of calcium, some women find it difficult to digest during menopause, leading to bloating and discomfort. If you experience this, try plant-based alternatives like almond or oat milk.
Caffeinated Beverages: Coffee and energy drinks can worsen hot flashes and disrupt your sleep. If you’re a coffee lover, try switching to herbal teas like chamomile or green tea, which are gentler on your system.
Artificial Sweeteners: While they may seem like a healthy alternative to sugar, artificial sweeteners can disrupt your gut health and lead to cravings. Stick to natural sweeteners like stevia or small amounts of jaggery.

How OneHealth Can Help You?

At OneHealth by Dr. Shikha Sharma, we understand that menopause is a unique journey for every woman. Our team of doctors and nutritionists specialises in integrated health and holistic nutrition, offering personalised plans to help you manage weight, balance hormones, and feel your best. Drawing from Indian traditional medicine and modern science, we create strategies tailored to your needs, ensuring a smooth transition through this phase. Reach out to us today to book a free consultation to stay healthier and happier.

Frequently Asked Questions

Qn 1. What foods help you lose weight during menopause?
Ans: Foods rich in fibre, protein, and healthy fats, like vegetables, nuts, seeds, and lean proteins, can help you lose weight during menopause. They keep you full, support metabolism, and stabilise blood sugar levels.

Qn 2. Which fruit is best for menopause?
Ans: Fruits like papaya, berries, and apples are excellent for menopause. They are rich in antioxidants, fibre, and vitamins, helping to manage weight and support overall health.