Transformative Dietary Changes Help Relieve Menopause Symptoms

Sarah Askwith first experienced hot flushes in her mid-40s, prompting her to seek help. As a physiotherapist and Pilates instructor, she had heard about the benefits of hormone replacement therapy (HRT), often a go-to treatment for menopause symptoms.

After visiting her GP, she received a prescription without delay. Initially, the medication seemed effective. However, just two years later, her hot flushes returned. Despite experimenting with various HRT types and dosages, relief remained elusive.

“I was really suffering,” recalls Sarah, who lives in Wimbledon, southwest London, with her husband Rob and their children, Lauren and Dylan. “Flushes would hit me during the day, especially after eating or having a hot drink. Nights were restless; I felt overheated constantly.”

Additionally, Sarah noted that menopause sparked severe anxiety and fatigue. Seeking a solution, she decided to participate in the Gut Health Challenge, a study by a nutrition company called Zoe. This program included a gut health test followed by a six-week customized diet.

Initially skeptical, Sarah learned that dietary adjustments could potentially alleviate her symptoms. Remarkably, by the end of the challenge, her hot flushes, along with fatigue and anxiety, had significantly diminished.

Experts suggest that other women may find similar benefits from diet modifications without needing to enroll in specific programs like Zoe’s.

“What we eat greatly influences menopause symptoms, including energy and hot flushes,” states Professor Joyce Harper, a reproductive science expert at University College London. “It’s straightforward—poor food choices lead to worse feelings. Women at this stage should seriously consider overhauling their diets.”

Alcohol consumption and excess weight can further exacerbate symptoms during menopause. The need for effective treatments is urgent, as most women will enter menopause between ages 45 and 55, characterized by the end of menstruation and declines in estrogen and progesterone levels.

Interestingly, only 16% of menopausal women in Japan report hot flushes, compared to 40% in the UK, largely attributed to dietary differences. Research indicates that approximately a quarter of women may face severe menopause-related issues, such as sleep disturbances, reduced sex drive, and mood swings, contributing to the NHS prescribing HRT to around two million women annually. However, for some, like Sarah, HRT alone isn’t always enough, which prompted her to join the challenge.

As part of the study, Sarah underwent a stool test to evaluate the presence of beneficial gut bacteria. Dr. Federica Amati, Zoe’s lead nutritionist, found that while Sarah’s gut health was decent, certain healthy bacteria were lacking.

“We discovered she wasn’t consuming enough fruits, vegetables, seeds, and pulses,” Dr. Amati explains. “Essentially, there was a lack of dietary variety and fiber.”

Fiber, crucial for overall health, is found in fruits, vegetables, legumes, nuts, seeds, and whole grains. A 2025 study revealed that women on high-fiber diets reported fewer menopause symptoms.

Reflecting on her previous eating habits, Sarah said, “Breakfast commonly consisted of Marmite on toast, lunch was typically a baguette with egg or meat, and dinner was often meat again. I wasn’t really snacking, but convenience led me to grab items like frozen pizza.”

Guided by Dr. Amati and Zoe’s app, Sarah revamping her diet. “I replaced toast with yogurt topped with chia seeds and fresh fruit. Lunch switched to salads or soup, and I started packing healthy snacks like celery and cucumber sticks for work. Meat consumption went down too.”

“If anything, I was eating more overall; the difference was that I focused on healthier options.”

Within a few weeks, Sarah began noticing positive changes. By the sixth week, her hot flushes had reduced by 95%, and her anxiety levels had dropped significantly. A follow-up test revealed an increase in beneficial gut bacteria.

“While I haven’t eliminated all menopause symptoms, there’s been a noticeable improvement,” she shares. “I’m sleeping better, my mood has brightened, and my energy levels are much steadier throughout the day.”