When it comes to managing menopause, most women are offered two options: suffer through it or medicate. But there’s a third way—use your food as medicine.

In the previous Menopause blog, we explored the science behind how a plant-based diet supports hormone balance, gut health, and inflammation. Today, we get practical.

Here are 5 superstar ingredients every woman over 40 should invite onto her plate regularly—and why they matter.

???? 1. Flaxseeds – Nature’s Phytoestrogen Powerhouse

These tiny seeds are rich in lignans, compounds that act as gentle phytoestrogens—helping regulate oestrogen levels without the risks of synthetic hormones. They also deliver omega-3s, fibre, and gut-nourishing goodness.

???? Use it: Ground over porridge, into smoothies, or stir through soup (not too hot, to protect nutrients).

???? 2. Soy (Organic Tofu, Edamame, Tempeh) – Hormone Helper

Soy’s isoflavones have been studied extensively for their ability to reduce hot flushes, protect bone density, and support cardiovascular health in menopause. Contrary to old myths, soy is not harmful when eaten whole and in moderation.

???? A large review in the Journal of Clinical Endocrinology found that soy isoflavones improved menopausal symptoms and cholesterol levels.

???? Use it: Marinate tofu, toss edamame through salads, or enjoy a veggie stir-fry with tempeh.

???? 3. Dark Leafy Greens – Mood, Bones & Detox Support

Kale, spinach, bok choy, silverbeet—these are packed with magnesium, calcium, folate, and chlorophyll. They help balance mood, reduce cramps, and support the liver in metabolising hormones.

???? Use it: Add to soups, green smoothies, or steam and drizzle with lemon for an alkalising hit.

???? 4. Berries – Brain & Skin Boosters

Antioxidants in blueberries, strawberries and raspberries combat oxidative stress, protect cognitive health, and support collagen for vibrant skin. They also reduce inflammation, which spikes during hormone fluctuations.

???? Use it: Fresh or frozen into overnight oats, on coconut yoghurt, or in a chia pudding.

???? 5. Cruciferous Veg (Broccoli, Cabbage, Brussels Sprouts) – Detox & Oestrogen Balance

Rich in indole-3-carbinol and sulforaphane, these veggies enhance liver detox pathways, especially phase II—where hormones are safely excreted. They’re key to reducing oestrogen dominance, a common cause of midlife weight gain and mood issues.

???? Use it: Lightly steamed with garlic, tossed into salads, or shredded raw with lemon and apple cider vinegar.

???? Bonus Support: Build the Foundation

Even with great meals, many women need a bit more daily support. That’s why I developed:

???? Flourish Daily Detox Blend – Liver & gut support for hormone clearance
???? Anti-Inflammatory Blend – Turmeric, ginger, cloves & rosemary for joint pain, brain fog, and fatigue

???? Start Small, But Start Today

Don’t wait for a crisis to start caring for your body. Every time you choose nutrient-dense plant foods, you’re not just easing symptoms—you’re building long-term vitality.

Next up in the Menopause series:

???? “Menopause & the Gut: Why Your Microbiome Might Be Making Your Symptoms Worse”