Top 3 foods to fight menopause weight gain according to experts

Are you noticing a few extra pounds as you approach or journey through menopause? It’s a common concern among women between 45 and 55 years old, as hormonal changes can lead to weight gain, especially around the belly​​. 

However, the right food choices can help you manage this symptom effectively. Let’s explore three expert-recommended food types that can combat menopause-related weight gain.

In an exclusive interview with GB News, Pharmacist Abbas Kanani of Chemist Click discussed optimal habits for women to adopt for weight loss during menopause [1].

He advocated for a diet rich in whole grains, fruits, and vegetables, noting their effectiveness in alleviating symptoms of menopause, including weight gain.

Whole grains 

Whole grains are essential in managing weight during menopause. They retain all parts of the grain – bran, endosperm, and germ – offering a rich source of fiber, vitamins, and phytonutrients. 

These nutrients help keep you satiated, manage blood sugar levels, and support overall metabolic health, which is crucial for weight management during menopause [1]​​.

What to include

  • Opt for wholemeal bread, wraps, and pittas. 
  • Choose wholegrain options in breakfast cereals, pasta, and couscous, and prefer brown or wild rice over white varieties. 

These options are nutrient-dense and superior in aiding weight control compared with their refined counterparts​​.


Fruits are rich with vitamins, minerals, and antioxidants, playing a pivotal role in a healthy diet. 

During menopause, they not only support overall health but also assist in managing weight gain through their fiber content and low-calorie profile.

Optimal choices

  • Add various fruits into your daily diet – berries, apples, oranges, and pears are excellent choices. 

They add sweetness to your meals without the extra calories, helping to maintain a healthy weight​​ [1].


Vegetables are indispensable in a menopause-friendly diet. They provide essential nutrients with minimal calories, which is ideal for weight management. 

The fiber in vegetables also helps in digestion and prolonged satiety, which can prevent overeating.

Variety is key

  • Include a wide range of colorful vegetables like leafy greens, bell peppers, carrots, and broccoli. 

These foods are nutritious and versatile, which makes them easy to incorporate into various meals​​.

Exercise and sleep

In addition to dietary adjustments, the pharmacist emphasized the significance of exercise. 

He suggested increasing physical activity, particularly exercises focused on the abdominal area, where fat tends to accumulate as estrogen levels decline and fat distribution changes [1].

Activities like walking, swimming, dancing, or running can help target abdominal fat [2], which tends to increase during menopause​​. 

Additionally, consider integrating daily activities like housework, gardening, and playing with your children into your exercise regimen. 

Strength training, Pilates, and yoga are also beneficial for targeting belly fat. If you have difficulty with walking or standing, seated exercises offer a viable option to increase aerobic fitness and burn calories [2].

Moreover, he highlighted the importance of sufficient sleep. He explained that inadequate sleep could disrupt hormone levels and increase appetite, which may lead to weight gain. 

Therefore, ensure you get seven to nine hours of sleep each night to support your overall health and weight management efforts.

Adjusting your diet to focus on wholegrain foods, fruits, and vegetables, along with maintaining an active lifestyle and good sleep habits, can effectively help you manage weight during menopause

This comprehensive approach not only aids in weight management but also enhances your overall well-being during this significant life stage. For personalized advice, always consult your healthcare provider.


Photograph: Prostock-studio/Envato
The information included in this article is for informational purposes only. The purpose of this webpage is to promote broad consumer understanding and knowledge of various health topics. It is not intended to be a substitute for professional medical advice, diagnosis or treatment. Always seek the advice of your physician or other qualified health care provider with any questions you may have regarding a medical condition or treatment and before undertaking a new health care regimen, and never disregard professional medical advice or delay in seeking it because of something you have read on this website.