5 Common Menopause Nutrition Myths (and What to Do Instead)

Rethinking Nutrition in Menopause

Menopause is a natural stage of life, yet it’s surrounded by confusing nutrition advice-much of it rooted in diet culture or outdated research. These myths can leave us feeling stressed about food, disconnected from our bodies, and unsure about how to nourish ourselves.

At The Whole Being Co., we believe in non-restrictive, evidence-based care that honours your body’s needs through every life stage. In this blog, we’re unpacking five common menopause nutrition myths-and what to focus on instead.

1. Myth: Soy is Bad for You

Truth: Soy products, including tofu, miso, edamame, and soy milk, contain phytoestrogens-plant compounds with oestrogen-like effects. While older research sparked fears about soy, more recent evidence shows these compounds may actually provide modest relief from menopause symptoms, such as hot flushes, for some people.

Including soy as part of a balanced diet can be safe and beneficial for many.

2. Myth: You Should Avoid All Fats-Especially If You Have High Cholesterol

Truth: Healthy fats are essential for nutrient absorption, hormone production, heart health, and brain function. Eliminating fat altogether can actually harm overall wellbeing.

Opt for nourishing fat sources such as:

Extra virgin olive oil
Nuts and seeds
Avocado
Oily fish like salmon or sardines

These foods support healthy cholesterol balance and reduce inflammation.

Looking beyond appearance based ‘why’s’ for movement can help us to build a more positive and enjoyable relationship with exercise, and can make the inclusion of movement more sustainable and achievable. Some (definitely not all!) b

You don’t need to be ready to recover, you only need to be willing to try 💛

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Eating ‘enough’ when you’re in recovery from an eating disorder is so important (obviously 🙄) but can be so hard to do!

The comparative nature of eating disorders, mixed with appetite changes and ‘what I eat in a day’

While frequent weight checking may provide a sense of control, it centers our weight and body as a problem to be ‘fixed’. Weighing ourselves also reinforces the diet culture idea that weight is something we can (and should!) control, when

You still need to eat even if… ➡️➡️➡️

It is not uncommon for diet culture and eating disorders to pretend we ‘need’ to earn or burn food, or manipulate our food choices to change of bodies, so here is you’re reminder ➡️ you

Mental hunger is real hunger 🍽

Swipe to learn more about mental hunger, and how to manage it ➡️

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All hunger is valid ➡️ to see four OTHER types of hunger.

Planning a post on mental hunger in ED recovery soon, but are there any other types of hunger you think I’ve missed? Comment below!

#regulareating #normaleating #dietitian #eatingdis

Stomach grumbling is not the only sign of physical hunger, but is often the sign many wait for before giving themselves permission to eat. Noticing and responding to earlier hunger signals can mean we better meet our needs and reduce the likelihood w

3. Myth: Intermittent Fasting is the Key to Symptom Relief

Truth: While intermittent fasting has been popularised as a wellness trend, for many in menopause it can worsen fatigue, brain fog, and food cravings. Restrictive eating windows may also disrupt our natural hunger and fullness cues.

Instead, focus on regular, balanced meals to:

Maintain steady energy
Support hormonal wellbeing
Stabilise blood sugar
Reduce stress around eating

4. Myth: You Need to Cut Carbs

Truth: Carbohydrates are the body’s primary fuel source-especially for the brain. In menopause, when tiredness can be common, carbs play a vital role in supporting mood, energy, and blood sugar stability.

Choose carbs like wholegrains, legumes, and starchy vegetables, which provide sustained energy and support a diverse gut microbiome.

5. Myth: Nutrition Can’t Help with Menopause Symptoms

Truth: While nutrition isn’t a cure, it can meaningfully support symptom management-from energy and mood to bone health and sleep quality.

Nutrient needs shift with age, making it important to include foods rich in:

Calcium and vitamin D for bone health
Protein for muscle maintenance
Omega-3 fatty acids for joint pain, brain and heart health
Fibre for digestion & to support gut health

Focusing on adding foods to support symptom management can be far more beneficial than cutting things out, which can lead to missing important nutrients that support healthy ageing.

A Gentle, Sustainable Approach

Menopause is not the time for extreme diets or unnecessary restrictions. Nourishing your body with a variety of foods, eating regularly, and tuning in to your body’s signals can help you feel more energised, supported, and confident in this chapter of life.

If you’re navigating menopause and feeling unsure about how to nourish your body without restriction, our dietitians are here to help. We offer supportive, evidence-based care tailored to your needs-no fad diets required. Click here to get started today.