Foods to avoid during menopause.. What are they?

As millions of women around the world enter menopause, diet is a powerful tool to relieve uncomfortable symptoms such as food cravings, hot flashes and poor sleep.

Dr. Linnea Patel, a nutrition expert, explains that hormonal changes during this period lead to a “decrease in the diversity of gut bacteria,” which causes bloating and stomach problems.

But the solution, according to her, may be simple and start from the plate. Some foods support gut bacteria and help with better digestion and absorption, while other foods may make symptoms worse.

Foods to avoid during menopause:

Based on Dr. Patel’s advice, there are seven foods that are best avoided during this stage: sugary breakfast cereals, bagels, regular white bread, white tortillas, white glutinous rice, rice cakes, and also fruit juice.

These foods are often rich in refined carbohydrates and sugars, which can lead to unstable blood sugar levels and worsen menopausal symptoms.

Recommended healthy alternatives:

Dr. Patel offers a list of healthy and delicious alternatives, including: soaked overnight oats, whole-grain bread, seeded bread, brown rice, red rice, and black rice.

She also recommends eating quinoa, oatcakes, and dark rice crackers, in addition to whole fruit (instead of fruit juice).

Dr. Patel stresses that the first and most important step is to improve the quantity and quality of fiber in the diet, because fiber is the preferred food for good gut bacteria.

She adds that fiber also helps to feel full, and the more a woman eats the right foods, the automatically less space for unwanted foods on her plate.

As for protein, the doctor explains that most women do not eat a sufficient amount of it, and she advises increasing it, especially at breakfast. Since protein takes longer to digest, it helps you feel full for a longer period of time and provides constant energy. She sums it up with the phrase: “If you start your day strong, you are setting yourself up for success.”

Dr. Patel concludes her advice by recalling the importance of hydration for intestinal health, as the body consists of 75% water, and the brain consists of 85% water. Even simple dehydration can negatively affect physical and mental performance, so you must be careful to drink a sufficient amount of water daily. (Russia Today)