3 Types Of Foods To Load Up On During Menopause + What To Avoid

I recommend that menopausal women fill up on fiber in the form of fruits, nuts, and cruciferous vegetables such as broccoli, kale, and Brussels sprouts. Seeds are also beneficial sources of fiber—especially chia seeds. Two tablespoons of chia seeds have almost 10 grams of fiber—that’s around 40% of the recommended daily intake4. Chia seeds contain soluble fiber: The same way the seeds gel in your smoothie over time, they gel in your stomach to support digestive ease and regularity5. They are also very satiating and highly nutritious, containing omega-3s and magnesium.