7 Menopause Nutrition Myths—Debunked by a Dietitian

Menopause is a natural transitional time in a woman's life. In today's day and age women seeking help for menopause are finding a landscape online thats clouded by misinformation, especially when it comes to nutrition. From cutting carbs to detoxing, many women are told to adopt extreme measures to “fix” their bodies. The truth? You don’t need to overhaul your life—just rethink some common myths.

Written By: Heather Bray, RD

Earlier in May I did a Workplace Wellness Webinar all about nutrition and menopause. I presented on some of the specific nutrient needs and changes that occur in this very unique time in a women's life. One of the things I talked about were debunking some common Menopause Nutrition Myths as it seems there's more and more being spread online lately.

So let's dive in to some of the most common menopause nutrition myths out there today:

Myth 1: “Weight gain is inevitable in menopause—just eat less and exercise more.”

Reality: Yes, hormonal shifts can influence metabolism and fat distribution, but weight gain isn't solely caused by menopause. Sleep disruptions, chronic stress, and age-related muscle loss all contribute. Simply eating less can actually slow your metabolism and increase fatigue. Instead, focus on strength training and consuming enough protein to support muscle and energy.

Myth 2: “You should cut out all carbs to manage menopause symptoms.”

Reality: Eliminating carbs can lead to brain fog, irritability, and low energy—issues that are already common during menopause. Carbs are your brain’s preferred fuel. Choose complex, fibre-rich carbs like whole grains, legumes, and fruits, and pair them with protein or fat for better blood sugar balance.

Myth 3: “Soy is bad for you and increases your cancer risk.”

Reality: This myth is rooted in confusion around soy’s phytoestrogens. The evidence is clear: moderate consumption of whole soy foods like tofu, tempeh, and edamame is not only safe but may also reduce hot flashes and support bone health. It does not increase the risk of breast cancer—some studies suggest it may actually be protective.

Population studies show lower breast cancer rates with higher soy intake (Wu, A. et al 2008)

• In countries with high soy consumption (e.g., Japan, China), breast cancer rates are significantly lower than in Western countries.

• A major meta-analysis found that moderate soy intake was associated with a reduced risk of breast cancer, especially when consumed early in life.

Clinical trials in breast cancer survivors show no increased recurrence risk (Nechuta, S. J., et al. (2012)

• Multiple randomized controlled trials and cohort studies in breast cancer survivors have shown that soy consumption is not associated with cancer recurrence or mortality.

• In fact, moderate soy intake (1–2 servings/day) may be protective.

Health organizations support soy for women

• The American Institute for Cancer Research (AICR) and the American Cancer Society (ACS) state that soy foods are safe for women with or without a history of breast cancer.

Note: The only type of soy that is not recommended are soy supplements because of their high soy concentrations and lack of long term research.

Myth 4: “You need to detox to reset your hormones.”

Reality: There’s no scientific basis for detox diets. Your liver and kidneys are already doing an excellent job. Most detoxes are overly restrictive and may lead to nutrient deficiencies, energy dips, and even hormone imbalance due to stress and under-fuelling.

Myth 5: “You should avoid all fats to manage weight.”

Reality: Healthy fats are essential for hormone health. Omega-3s (found in fatty fish, flaxseed, and chia) may help reduce inflammation and support mood regulation. Unsaturated fats aid in hormone production and the absorption of key nutrients—don’t fear them!

Myth 6: “Supplements are better than food for managing symptoms.”

Reality: Supplements can be helpful if you have a diagnosed deficiency (like low vitamin D), but they’re not a cure-all. Whole foods provide a synergistic mix of nutrients that supplements can’t replicate. Focus on nutrient-rich meals first, and supplement thoughtfully.

Myth 7: “Intermittent fasting is the best approach for menopause weight gain.”

Reality: While intermittent fasting works for some, it’s not universally beneficial—especially during menopause. It can negatively impact sleep, mood, and energy, and in some women, trigger restrictive eating or binge cycles. Sustainable, balanced eating patterns are often more effective and supportive.

In Summary

Nutrition during menopause doesn’t have to be restrictive or complicated. With the right guidance, it can be empowering, nourishing, and supportive of your overall well-being.

Ready for Real Support Through Menopause?

Struggling to sort through the noise when it comes to menopause nutrition?

You’re not alone—and you don’t have to navigate it solo. As a registered dietitian, I help women ditch diet culture and make confident, evidence-based food choices that support their energy, mood, and long-term health.

The Empowered Eating Journey, my self-paced online program, is designed to help you break free from food rules, reconnect with your body, and build sustainable habits that feel good—not punishing. Whether you're in perimenopause, menopause, or beyond, this program offers the tools, coaching, and community to help you thrive.

Learn more about The Empowered Eating Journey or book a free discovery call to see how we can work together.

References

Chedraui, P., Pérez-López, F. R., Cuadros-López, J. L., & Mendoza, M. (2021). Nutrition in menopausal women: A narrative review. Nutrients, 13(7), 2149. https://doi.org/10.3390/nu13072149

Várbíró, S., Takács, I., Tűű, L., Nas, K., Sziva, R. E., Hetthéssy, J. R., & Török, M. (2024). The importance of nutrition in menopause and perimenopause—A review. Nutrients, 16(1), 27. https://doi.org/10.3390/nu16010027

Wu, A. H., Yu, M. C., Tseng, C. C., & Pike, M. C. (2008). Epidemiology of soy exposures and breast cancer risk. British Journal of Cancer, 98(1), 9–14. https://doi.org/10.1038/sj.bjc.6604144

Nechuta, S. J., et al. (2012). Soy food intake after diagnosis of breast cancer and survival: an in-depth analysis of combined evidence from cohort studies of US and Chinese women. The American Journal of Clinical Nutrition, 96(1), 123–132. https://doi.org/10.3945/ajcn.112.035113

Messina, M. (2014). Soy foods, isoflavones, and the health of postmenopausal women. The American Journal of Clinical Nutrition, 100(suppl_1), 423S–430S. https://doi.org/10.3945/ajcn.113.071464