How to Eat to Avoid Menopause Belly

Menopause often brings a slew of new challenges. Aside from the usual suspects—hot flashes, mood swings, and brain fog—you may find yourself squeezing in to button up the same old pairs of pants that have fit for years. No, it’s not just you, it’s menopause belly—the abdominal pouch below the belly button that can develop leading up to and during menopause. 

Most women put on an average of one to one and a half pounds per year during the menopause transition (1). Although menopause itself doesn’t directly cause weight gain, it can contribute to where the weight tends to settle: around the belly. 

“Menopause marks a significant shift in hormone production, primarily estrogen. This decline can influence fat distribution,” says gynecologist Stacey Silverman Fine, M.D. 

Just because midsection weight gain is normal doesn’t mean you have to buy a new wardrobe. Eating a balanced diet is key to minimizing belly bloat. We tapped experts for exactly what to eat and what to avoid to minimize menopause belly and support your hormones.

About the Experts

Stacey Silverman Fine, M.D. is a board-certified gynecologist and menopause specialist. 

Elizabeth Ward, M.S., R.D.N, is a registered dietitian who specializes in menopause and women’s nutrition. She’s the co-author of The Menopause Diet Plan, A Natural Guide to Managing Hormones, Health, and Happiness.

What Causes Menopause Belly?

Before we dive into the foods that can help, it’s important to understand what’s happening to your body. When estrogen levels plummet, fat is predominantly stored in the stomach instead of the hips and thighs.

Visceral fat gathering around your midsection isn’t just frustrating, it’s dangerous. High levels of this type of fat are linked to a higher risk of chronic diseases including heart disease, stroke, and certain cancers (2, 3). Belly fat is also associated with metabolic syndrome—a myriad of factors including obesity—which can further disrupt hormone balance, increasing your risk of insulin resistance and type 2 diabetes (4). Dwindling estrogen levels can also lead the body to become insulin-resistant, doubling down on the risk for type 2 diabetes (5). 
While declining estrogen levels play a big role in fat redistribution during menopause, other factors can contribute, including:

• Lifestyle changes: As we age, our activity levels often decrease, and metabolism slows down. This can make it easier to gain weight, especially if you don’t adjust your eating habits accordingly.
• Changes in digestive function: Poor gut health has been linked to an increase in visceral fat (6). Fluctuations in estrogen can also slow digestion (7). When estrogen levels dip, your gut can become more permeable and the microbiome less diverse (8), leading to bloating and gas (9). 
• Stress: Elevated cortisol levels are typically tied to stress, but cortisol can also rise in response to declining estrogen levels (10). Chronically elevated cortisol levels can boost visceral fat storage (11). 
• Sleep deprivation: Between hot flashes and insomnia, sleep can be particularly elusive during menopause—especially during perimenopause (12). Lack of sleep can increase ghrelin and reduce leptin, hormones that regulate appetite and cravings, especially for carbs.
• Genetics: Your DNA can also influence body composition and the tendency to accumulate visceral fat.

The Role of Diet in Fighting Menopause Weight Gain

While your diet may not have changed dramatically, hormone shifts associated with menopause can mean your previous eating habits no longer keep weight off. 

Since each person is unique, no single diet is best for managing menopause weight gain. However, one study suggests women who followed a Mediterranean-style diet—rich in fruits and vegetables, whole grains, fish, and olive oil—lost fat and maintained muscle during menopause (13). 

To promote fat loss, especially around the belly, focus on getting enough fiber and protein with the right amount of calories for gradual, lasting weight loss, says registered dietitian Elizabeth Ward, M.S., R.D.N. “Nutrient-rich foods provide more nutrition for fewer calories and help regulate hunger better.”

Pairing a balanced diet with regular exercise is even more effective. Ward explains that this one-two punch encourages visceral fat loss while preserving muscle. Plus, staying active boosts mood and energy, making it easier to manage menopause symptoms. Specific menopause belly exercises can help target your midsection, too. 

More Menopause

6 Best Exercises to Tackle Menopause Belly

8 Signs You Might Need Menopause Hormone Therapy

Best Foods for Menopause Belly

So, what exact foods should you be eating? Here’s what to focus on:

Lean protein

Protein helps keep you feeling full—meaning you’re less likely to overindulge. It also takes longer to digest, and eating it releases satiety hormones, like glucagon-like peptide-1 (GLP-1) and peptide YY (14). Protein helps to balance blood glucose, which can combat perimenopause weight gain, including weight around the middle. 

Great sources of protein include:

• Chicken and turkey
• Tofu
• Eggs
• Fish
• Nuts and seeds
• Quinoa
• Protein powder
• Low-fat Greek yogurt, cottage cheese, milk, and cheeses such as feta and parmesan 

Fiber-rich, low-GI carbs

Fiber slows the digestive process, keeping you fuller for longer (15). It can also help reduce fat and manage weight in perimenopause since it can boost satisfaction while helping you cut down on high-calorie, nutrient-poor foods that contribute to weight gain (16). Aim for 25-30 grams of fiber a day, though some studies suggest bumping it up to 30-45 grams may offer even more benefits during perimenopause and menopause (17).

Studies also suggest that a low-glycemic index (GI) diet may help manage the weight and blood sugar changes associated with menopause (18). The glycemic index (GI) is a measure of how quickly carbohydrates raise blood sugar and insulin. Foods that digest quickly have a high GI (70 or above) while slower-digesting, low-GI foods score 55 or lower. 

High-fiber, low-GI foods to eat more of include:

• Whole grain cereal, including oats and bran  
• Bread including whole grain, multigrain, rye, and sourdough 
• Rice including basmati, long grain, and brown rice 
• Grains such as quinoa, barley, and couscous 
• Pasta including soba noodles and rice noodles 
• Legumes, such as black beans and chickpeas 
• Nuts, such as almonds and pistachios 
• Vegetables, such as leafy greens, cruciferous vegetables, carrots, tomatoes, cucumbers, celery, and green beans 
• Starchy vegetables such as sweet potatoes, yams, and winter squash 
• Fruits, such as apples, pears, berries, oranges, and stone fruits 

The exact GI impact of a food can vary from person to person. For example, oatmeal might spike one person’s blood sugar, while another might find they tolerate oats just fine but apples push their blood sugar overboard. 

To better understand how your body reacts to different foods, you can track blood glucose with a continuous glucose monitor. Pairing protein and fiber-rich or complex carbs can also help you avoid blood sugar spikes—top your toast with an egg, or dip apple slices in peanut butter. 

Gut-healthy foods

Since your gut is linked to symptoms of menopause belly like bloating, gas, and visceral fat gain, eating for a healthy gut microbiome during this phase is key (5). Focus on eating more fiber, prebiotic fiber, and probiotic foods. Just add fiber slowly; if you up your intake by too much at once, it can exacerbate bloating. 

Gut-friendly foods for menopause belly include:

• Fiber-dense foods like whole grains, fruits, vegetables, and legumes 
• Prebiotic fiber including garlic, onions, leeks, asparagus, chicory, ginger, cabbages, beetroot, bananas, blueberries, and apples
• Probiotic foods like kefir, yogurt, sauerkraut, kimchi, and apple cider vinegar 

Healthy fats

One review describes perimenopause as an “inflammatory event,” leading to body-wide inflammation” (19). Changes in visceral fat, in particular, can increase inflammation, ramp up insulin resistance, raise LDL cholesterol levels, and up the risk for cardiovascular disease (20). That’s why cutting down on saturated fat—which can further exacerbate LDL cholesterol levels—is so crucial (21). 

In contrast, healthy fats support hormone production and keep you satisfied without notching up your cholesterol levels. To protect your heart, swap saturated fat-rich foods like butter, red meat, and processed meat with heart-healthy fats like avocados and olive oil. Prioritize omega-3 fatty acids to cut down on inflammation. Eating too many omega-6 fatty acids—like the seed oils found in packaged snacks and fast foods—relative to omega-3 has been linked to chronic low-grade inflammation (22).

Healthy fats to emphasize during perimenopause include: 

• Avocado 
• Nuts and seeds 
• Omega-3-rich fish like salmon, mackerel, tuna, and sardines 
• Olive oil and avocado oil 
• Eggs 

Foods to Limit or Avoid

A slice of birthday cake, a glass of wine with a friend, or a comforting bowl of pasta after a long day are some of life’s simple pleasures. You’ll be happy to know that “all foods” fit on a menopause diet, according to Ward. “It’s the balance of your overall eating plan that matters, as well as portion size.” 

Here are the foods to eat in moderation:

Ultra-processed foods

The term ultra-processed covers a wide range of foods, from seemingly “healthy” options like whole grain bread, yogurt, and plant milks to stereotypical “unhealthy” ones like soda, candy, hot dogs, and fast food. Ward says you’ll want to minimize the latter. 

These foods tend to be high in unhealthy fats, added sugars, and calories, and offer few, if any, nutrients. Since ultra-processed foods tend to be more calorie-dense and less filling, studies suggest eating too many of them can lead to weight gain (24).

Refined carbohydrates

Chips, candy, sugary drinks, and cake leave you wanting and never really fill you up. “When eaten alone, refined carbs cause blood sugar spikes and then lows, and you’re still hungry, so you look for more food and may exceed your calorie needs,” says Ward.

Alcohol and caffeine

Alcohol spikes blood sugar and adds extra calories without adding nutrients. Both alcohol and caffeine can interfere with sleep, which can lead to cravings and overeating (25, 26). 

Salty foods

We love fries as much as the next person, but excessive sodium can cause water retention (increasing your weight on the scale). Unfortunately, decreasing estrogen during menopause can impact your kidneys’ ability to purge sodium, which can lead to even more water retention (27). “Limit foods with lots of added sodium like canned soup, hot dogs, and processed meats,” says Ward. Fresh foods generally have less, she adds. 

Tips for Eating Mindfully to Manage Menopause Belly

It’s not just about what you eat, but also how you eat. Here are some general guidelines:

• Portion control: To avoid overeating, be mindful of portion sizes. Use your hands to measure portion sizes (for example, three ounces of chicken is roughly the size of your palm, and a tablespoon of salad dressing is equivalent to the tip of your thumb). 
• Regular meals: Eating regular meals can help stabilize blood sugar levels and prevent overindulgence. One study found that eating at the same time every day might boost weight loss efforts (28).  
• Hydration: Drinking plenty of water throughout the day can help control appetite and support overall health. Aim for about 11.5 cups of water a day, according to the U.S. National Academies of Sciences, Engineering, and Medicine.   
• Mindful eating: Pay attention to your body’s hunger and fullness cues—it can be easy to overeat or snack when you’re bored. If you’re a habitual snacker, consider low-to-no calorie snacks like plain celery or cucumbers for the satiating crunch you crave.