Your diet plays a pivotal role in counteracting these changes. The right foods can:

• Reduce Inflammation: Oestrogen is a natural anti-inflammatory hormone. When its levels drop, your body becomes more prone to inflammation, which is linked to joint pain, fatigue, and long-term health risks. Anti-inflammatory foods, like those found in the Mediterranean Diet, can help offset this.
• Combat Visceral Fat: Without changes to diet or exercise, visceral fat can increase from 8% to 23% during menopause. Diets rich in fibre and low in refined sugars help lower this type of fat and support overall metabolic health.
• Support Muscle and Bone Health: Muscle mass naturally declines during menopause, which affects your basal metabolic rate and insulin sensitivity. High-quality protein and key nutrients, like calcium and bioactive collagen, are essential for maintaining your musculoskeletal system.
• Improve Gut Health and Sleep: A healthy gut microbiome influences everything from your energy levels to sleep quality. Fermented foods and a high-fibre diet help feed good bacteria, improving gut health and reducing sleep disruptions.

1. Anti-Inflammatory Focus

Inflammation is a key player in many menopause-related symptoms, from fatigue to weight gain. The Galveston Diet prioritises anti-inflammatory foods like:

• Leafy greens (spinach, kale)
• Colourful vegetables (peppers, tomatoes)
• Healthy fats (avocado, olive oil, nuts)

By reducing inflammation, this diet helps lower the risk of chronic conditions and makes you feel more energised.

2. Lowering Visceral Fat

A core principle of the Galveston Diet is balancing macronutrients—healthy fats, quality proteins, and unprocessed carbs—to stabilise blood sugar levels and prevent fat storage. High-fibre foods like berries, legumes, and whole grains slow glucose absorption, reducing visceral fat accumulation.

3. Hormone-Supportive Nutrition

The Galveston Diet ensures you’re getting enough protein to counteract the muscle loss common during menopause. By aiming for at least 1g of protein per pound of body weight, you maintain your muscle mass, which regulates your metabolism and supports insulin sensitivity.

4. Gut Microbiome Support

This diet encourages fibre-rich foods and fermented options like yoghurt, kimchi, and sauerkraut. These not only support digestion but also improve symptoms like bloating and help regulate your mood and sleep.

Sample Galveston Diet Foods

• Proteins: Salmon, eggs, lean chicken, plant-based options like tofu or tempeh.
• Fibre-Rich Foods: Lentils, quinoa, sweet potatoes, and leafy greens.
• Healthy Fats: Olive oil, avocado, almonds, walnuts.
• Fermented Foods: Greek yoghurt, kefir, kimchi, miso.

1. Reduces Inflammation

The Mediterranean Diet is naturally rich in anti-inflammatory foods like:

• Healthy Fats: Extra-virgin olive oil, nuts, and seeds.
• Colourful Vegetables: Tomatoes, bell peppers, spinach, and aubergine.
• Omega-3-Rich Fish: Salmon, mackerel, and sardines.

These foods help combat the increased inflammation that comes with lower oestrogen levels, reducing joint pain, fatigue, and risk of chronic conditions.

2. Supports Cardiovascular Health

With menopause, women face an increased risk of heart disease due to hormonal shifts. The Mediterranean Diet’s emphasis on healthy fats, fibre, and omega-3 fatty acids helps lower bad cholesterol (LDL) and maintain a healthy weight, protecting your heart in the long term.

3. Boosts Gut Health

A healthy gut microbiome is essential during menopause, affecting everything from digestion to sleep quality. The Mediterranean Diet includes fermented foods (like yoghurt and kefir) and fibre-rich options (like whole grains, beans, and lentils) to nourish your gut bacteria and improve overall health.

4. Promotes Better Sleep

The magnesium-rich foods in this diet—like leafy greens, nuts, and seeds—are known to improve sleep quality, a common challenge during menopause.

1. Prioritise Fibre

Fibre is a powerhouse nutrient for menopausal women, providing multiple benefits:

• Supports Gut Health: Feeds beneficial bacteria in your gut microbiome.
• Regulates Blood Sugar: Slows down the absorption of glucose, preventing spikes.
• Reduces Inflammation: High-fibre foods are packed with vitamins, minerals, and antioxidants.

How much to aim for: At least 25–32g of fibre daily.

Best sources:

• Whole grains: Oats, quinoa, brown rice.
• Vegetables: Broccoli, carrots, and leafy greens.
• Fruits: Apples, berries, oranges.
• Legumes: Lentils, chickpeas, black beans.

2. Get Enough Protein

Protein is essential for maintaining muscle mass, which plays a critical role in metabolism, insulin sensitivity, and bone health. Women often under-consume protein during menopause, with many getting only 50–60g per day when they actually need closer to 1g of protein per pound of body weight.

Why it matters:

• Prevents Muscle Loss: Muscle is your body’s metabolic engine, crucial for energy and longevity.
• Supports Bone Health: Protein works synergistically with calcium to keep bones strong.

Best sources:

• Animal-based: Eggs, lean meats, fish, and dairy.
• Plant-based: Tofu, tempeh, lentils, chickpeas, and edamame.

3. Embrace Healthy Fats

Not all fats are created equal. During menopause, healthy fats are vital for reducing inflammation and supporting hormonal health.

Best sources:

• Monounsaturated fats: Olive oil, avocados, almonds.
• Omega-3 fatty acids: Salmon, walnuts, flaxseeds, chia seeds.

Tip: Pair fats with fibre-rich foods for balanced, satiating meals that help regulate blood sugar.

4. Add Fermented Foods

Supporting your gut microbiome can improve digestion, reduce bloating, and even boost your mood. Fermented foods like yoghurt and kefir are rich in probiotics that promote good gut bacteria.

Best options:

• Plain Greek yoghurt, kimchi, sauerkraut, miso, and kombucha.

Bonus tip: Look for low-sugar options to keep inflammation in check.

5. Reduce Refined Sugars and Processed Foods

Refined sugars and processed foods spike blood sugar and increase visceral fat. Replace these with whole, nutrient-dense options to reduce inflammation and maintain steady energy levels.

Best swaps:

• Instead of sugary cereals, try oatmeal with fresh fruit.
• Replace white bread with whole grain or sprouted grain options.

6. Stay Hydrated

Water is essential for digestion, metabolism, and overall health. Proper hydration helps combat symptoms like dry skin and fatigue, which are common during menopause.

Goal: At least 8–10 glasses of water per day. Herbal teas and water-rich foods like cucumbers and watermelon also count.

1. Plan Your Meals Ahead

Meal planning is one of the best ways to ensure you’re meeting your nutritional needs.

• What to do: Dedicate a day each week to plan meals and snacks that include protein, healthy fats, and fibre.
• Example:
• Breakfast: Greek yoghurt with fresh berries and flaxseeds.
• Lunch: Grilled salmon, quinoa, and steamed broccoli.
• Dinner: Lentil stew with leafy greens and whole grain bread.

2. Keep Healthy Snacks On Hand

Snacking can be an opportunity to nourish your body, not derail your goals.

• Hard-boiled eggs and avocado slices.
• A handful of almonds or walnuts.
• Veggie sticks with hummus.
• A small bowl of plain yoghurt with chia seeds.

Having pre-prepared options makes it easier to avoid processed or sugary foods.

3. Start Small and Build Gradually

If overhauling your entire diet feels overwhelming, start with one or two changes at a time.

• Focus on adding a serving of protein to each meal or incorporating more fibre-rich foods like whole grains and legumes.
• Gradually increase your intake of fermented foods for gut health.

Over time, these small shifts will become habits.

4. Practice Portion Control

Hormonal changes during menopause can make portion sizes tricky to gauge. Eating balanced meals with the right portion sizes can prevent overeating and manage blood sugar levels.

• Use a plate divided into thirds:
• Half for vegetables.
• One quarter for lean protein.
• One quarter for whole grains or starchy vegetables.

5. Stay Consistent with Hydration

Keep a water bottle handy and set reminders if necessary. If plain water feels boring, try herbal teas or infuse water with slices of lemon, cucumber, or mint.

6. Embrace Batch Cooking

Cooking in larger quantities saves time and ensures you always have healthy meals on hand. Prepare dishes like soups, stews, or roasted vegetables that can be stored and reheated throughout the week.

7. Track Your Progress

Monitor key markers of your health, such as your waist-to-hip ratio, energy levels, and sleep quality. Regular tracking can motivate you and help you make adjustments as needed.