You know the feeling: All of a sudden your shoulders, neck, and face start to heat up. Your skin flushes and you begin to sweat. It’s hard to miss a hot flash when it happens. It’s a common symptom of menopause experienced by as many as 75 percent of women. On average, affected women experience hot flashes four to five times a day, though in severe cases, it can be as frequent at 20 times per day.
While menopause hormone therapy or other types of medication are some of the most effective ways to alleviate vasomotor symptoms like hot flashes and night sweats, nutrition and lifestyle factors can also have a big impact.
“Nutrition plays a huge role in combating hot flashes,” says Mary Claire Haver, M.D., an OB-GYN, menopause specialist, and founder of The Galveston Diet for Menopause.
Dr. Haver recommends focusing on eating foods rich in Omega-3 fatty acids, high in vitamin E, and those that contain phytoestrogens, such as soy. The Galveston diet also emphasizes eating anti-inflammatory foods, such as fresh fruits and vegetables, whole grains, high-quality proteins, and healthy fats, and limiting processed foods, added sugars, and alcohol.
“A healthy digestive system is key to reducing hot flashes,” agrees Taz Bhatia, M.D., author of The Hormone Shift, who adds that it’s also important to stay active and hydrated. “Foods that trigger blood sugar spikes or require more digestive work can flare VMS. This is why in practice we see more VMS symptoms with alcohol, high sugar foods, and fatty foods.”
So what exactly are the best foods to eat to combat menopause symptoms like hot flashes and night sweats? Here’s what to know.
The Best Foods to Reduce Hot Flashes
Here are the best foods to eat to reduce hot flashes and practical ways you can add these foods into your daily diet.
Foods Rich in Phytoestrogens: Tofu, Edamame, Chickpeas, Lentils, and Flaxseeds
Soy
“Foods rich in soy such as tofu and edamame may help alleviate hot flashes because they contain phytoestrogens,” explains Dr. Haver. Phytoestrogens are estrogen-like compounds derived from plants that are found in a range of foods.
One recent study found that women who incorporated ½ cup of cooked soybeans a day and followed a low-fat and vegan diet found relief from hot flashes, with the majority of women not reporting any moderate-to-severe hot flashes after 12 weeks. Another study found that eating a plant-based diet, minimizing oils, and consuming soybeans daily significantly reduced the frequency and severity of postmenopausal hot flashes and related symptoms.
How to eat it: When incorporating soy, try to choose organic soy products when possible, such as tofu, tempeh, edamame, or fermented soy. Try to avoid processed products that include soy protein isolate like fake meats, soy milks, and yogurts — since these foods lose some of their nutritional benefits during processing. You can snack on edamame, add it to a salad, or make a stir fry with tofu or tempeh with nutrient dense vegetables. Aim for a ½ cup of soy a day.
Chickpeas and Lentils
Chickpeas and lentils are another good source of phytoestrogens that can help alleviate hot flashes. Packed with plant-based protein (a cup of cooked chickpeas has about 14 grams of protein; a cup of lentils has 17 grams), they’re also a good source of fiber, which can also offer relief. “Fiber-rich foods are my favorite to reduce hot flashes since they help to metabolize estrogen,” says Dr. Bhatia. Fiber can help balance hormones because it binds to estrogen in the digestive tract. Chickpeas have 12 grams of fiber while a cup of lentils has 16 grams.
How to eat it: Chickpeas and lentils can be added to salads or soups for extra protein. You can also make hummus from chickpeas for a snack to dip with veggies like broccoli or carrots and lentils can also be a great side to a meal instead of rice or added to soups for extra protein. Aim for about three to six cups of fiber a day.
Flaxseeds
Flaxseeds are also packed with of phytoestrogens. One study found that the frequency of hot flashes decreased by 41 percent when incorporating flaxseeds.
How to eat it: Incorporate one to two tablespoons of flaxseed a day. You can add flaxseeds to oatmeal, yogurt, salads, or smoothies.
Other phytoestrogenic foods include berries, oats, apples, plums, pears, grapes spinach, and cabbage.
Omega-3 Fatty Acids: Salmon, Tuna, Walnuts, and Seaweed
Eating foods rich in Omega-3 fatty acids can help reduce hot flashes, says Dr. Haver. Omega-3s have proven anti-inflammatory effects, which may be why they can play a role in alleviating hot flashes.
And not only can they influence hormone production and balance—potentially helping to regulate hormonal fluctuations linked to hot flashes—they also support the nervous system, which may help regulate temperature control and reduce hot flash severity, adds Kate Morton, a registered dietitian and owner of Funk It Wellness. “The research on this approach varies,” says Morton, “but a few studies have found that Omega-3 fatty acids can reduce the frequency of hot flashes.”
The American Heart Association recommends consuming one to three grams per day of foods rich in Omega 3s for their heart health benefits and anti-inflammatory properties. Besides fatty fish like salmon and tuna, other Omega-3 rich foods include chia seeds, algae (seaweed, nori, spirulina, and chlorella,) hemp seeds, flaxseeds and walnuts.
How to eat it: You can add hemp seeds, flaxseeds and walnuts on top of oatmeal or yogurt, have seaweed as a snack and make salmon once a week for dinner.
Foods High in Vitamin E: Nuts, Leafy Greens, and Pumpkin
Another way to fight hot flashes? Eating foods rich in vitamin E, such as leafy greens, pumpkin, and sunflower seeds. Morton adds that these foods are rich in both fiber and Vitamin E, which makes them particularly effective in reducing hot flashes. “While Vitamin E has been shown to reduce hot flashes, having adequate fiber to support hormone detoxification and bowel movements is also important,” says Morton.
How to eat it: The recommended amount of Vitamin E to reduce hot flashes is 400 IU. To get more Vitamin E rich foods into your diet try eating trail mix with almonds, having sunflower seeds and hazelnuts as a snack, eating spinach salad drizzled with olive oil on top, or make avocado toast.
Other foods rich in Vitamin E include almonds, sunflower seeds, hazelnuts, spinach, avocado, Swiss chard, olive oil, peanut butter, salmon, mangos.
Foods to Avoid for Hot Flashes
There are a range of foods to avoid when it comes to managing hot flashes. “Limiting refined carbohydrates and added sugars, limiting alcohol consumption, and limiting highly refined oils are all great strategies for addressing VMS flares,” says Dr. Haver, who adds that it’s important to see what your individual triggers are.
“Different foods may act as triggers to hot flashes for different people,” she adds. “People should pay close attention to the foods they are consuming that precede a hot flash in order to pinpoint what may be triggering for them.” Here are some of the most common triggers:
Alcohol: If you’re struggling with hot flashes, you might want to rethink your relationship with alcohol. Studies have shown a higher risk of hot flashes with alcohol use. One 2022 study found that avoiding alcohol may help decrease vasomotor symptoms.
Spicy foods: The National Institute of Aging suggests cutting back on spicy foods for hot flash relief. Foods like chiles, cayenne pepper and red pepper flakes contain a chemical called capsaicin, which makes the food hot, but can also trigger the nerves in your body that make you feel warm and overheated.
Coffee: Something else to consider: your caffeine intake. Some research suggests that caffeine use can be associated with a higher incidence of vasomotor symptoms. Try cutting back on coffee to see if this helps reduce hot flashes.
Processed foods: The Standard American Diet can often be high in fat, sugar, and processed foods, all of which cause inflammation in the body and increase the risk hot flashes. Try to limit sweet and processed treats like baked goods, fried foods, soda, and energy drinks—and if you do indulge in them, try to take note of how it affects your symptoms.
Smoking: If you’re looking for another reason to quit, studies show that smokers experience more hot flashes than non-smokers. In fact, one study found that current smokers who had smoked one to 25 packs a year were 6.2 times more likely to experience any hot flashes compared to non-smokers. In addition, current smokers who smoked up to a pack a day of cigarettes were twice as likely to experience hot flashes compared to people who’ve never smoked.
Lifestyle Changes to Reduce Hot Flashes
While it’s important to make changes to your diet to help reduce hot flashes, don’t forget about small lifestyle changes that can help manage symptoms associated with hot flashes.
Dr. Haver suggests focusing on exercise, weight management, and mind-body techniques such as yoga. “It is thought that these changes work because they may reduce stress and help the brain and body function well,” said Dr. Haver. “However, women who have made these lifestyle changes may still experience hot flashes.”
It’s also vital to find a doctor you trust to help support you. ”You deserve a well-informed conversation with a qualified medical provider who will go over all of your options and discuss the potential risks and benefits involved with each in order to find solutions that will work for your unique medical history and comfort level,” says Dr. Haver. “If you are told something isn’t an option for you, without a full conversation outlining your specific risks and benefits, you may want to seek a second opinion.”