What Diet Can Delay Menopause? Exploring the Link Between Food and Menopause Timing

November 14, 2025 •

4 min read

According to a University of Leeds study, a diet rich in oily fish and fresh legumes can be linked to a later onset of menopause. This research sheds light on how nutritional choices play a role in influencing the timing of this significant life transition, answering the question: what diet can delay menopause?

Quick Summary

A diet focused on legumes, oily fish, and whole grains, similar to the Mediterranean diet, shows promise in delaying menopause. Researchers suggest these foods provide antioxidants and fatty acids that may protect ovarian health and regulate hormone levels. Limiting refined carbs and processed foods is also recommended for optimal health.

Key Points

Legumes and Oily Fish: Studies show that a higher intake of these foods is associated with a later onset of menopause.
Avoid Refined Carbs: Consuming refined pasta and rice has been linked to an earlier onset of menopause.
Focus on Mediterranean Style : A diet rich in fruits, vegetables, whole grains, nuts, and healthy fats, common in Mediterranean regions, is associated with a delayed menopause.
Phytoestrogens and Fiber are Key: Foods with phytoestrogens (like soy) and high fiber content support hormonal balance and gut health, which are crucial during menopause.
Nutrients Matter: Higher intake of specific nutrients like Vitamin B6 and zinc may also be linked to a later age at menopause.
Lifestyle is a Factor: While diet plays a role, genetics and other lifestyle choices like exercise and smoking also influence menopause timing.

The Mediterranean Diet and Menopause Timing

Research consistently points to diets rich in vegetables, fruits, legumes, nuts, and healthy fats as beneficial for overall health, and this appears to extend to delaying the onset of natural menopause. A dietary pattern similar to the traditional Mediterranean diet, which emphasizes these whole foods while limiting processed options, has been associated with a later onset of menopause. The abundance of antioxidants, fiber, and healthy fats in these eating patterns is thought to protect the ovaries from age-related damage and support overall reproductive health. A systematic review found a high adherence to a Mediterranean diet was linked to a delayed onset of natural menopause. These benefits are attributed to the anti-inflammatory properties and nutrient density of the diet, which help regulate hormone levels and support overall endocrine function during the perimenopausal transition.

The Role of Specific Foods and Nutrients

Specific food groups have been highlighted for their potential to influence menopause timing. The University of Leeds study of over 900 British women, published in the Journal of Epidemiology & Community Health, provides specific insights. The study found that a higher intake of oily fish and legumes was associated with a delayed onset of natural menopause. Conversely, a high consumption of refined pasta and rice was linked to an earlier onset. The possible mechanisms include the antioxidant effects of legumes and the protective role of omega-3 fatty acids from oily fish on egg-containing follicles. Furthermore, specific micronutrients have also been identified as influential. Higher intakes of Vitamin B6 and zinc were found to be associated with a later age at menopause. These findings confirm that specific dietary components, not just general dietary patterns, may have an impact.

The Influence of Phytoestrogens and Fiber

Two other key components of a menopause-delaying diet are phytoestrogens and fiber. Phytoestrogens are naturally occurring plant compounds that can mimic estrogen in the body and are found in foods like soy, flaxseeds, and certain legumes. While the research on their direct impact on menopause timing is ongoing, they are well-known for helping manage menopausal symptoms and potentially supporting hormonal balance. A diet high in fiber is also critical during this period. Fiber feeds the gut microbiome, which plays a role in metabolizing estrogen and can affect overall hormonal regulation. A higher fiber intake promotes gut health, helps manage weight (which is beneficial during perimenopause), and contributes to stable blood sugar levels, which can reduce the frequency and severity of hot flashes.

Foods to Limit or Avoid

Just as some foods can help, others might hasten the process or worsen symptoms. Based on the same Leeds study, a high intake of refined carbohydrates, such as white pasta and rice, was linked to an earlier start of menopause. Refined carbs can increase the risk of insulin resistance, which may interfere with sex hormone activity. Other substances commonly associated with worsening menopausal symptoms include alcohol, caffeine, and spicy foods. Reducing the intake of highly processed foods, which are often high in sugar, unhealthy fats, and sodium, is also recommended for managing weight and overall inflammation.

Dietary Comparison for Menopause Timing


Feature	Mediterranean Diet	High Refined Carb Diet
Key Foods	Legumes, oily fish, whole grains, fruits, vegetables, nuts, olive oil	White pasta, white rice, sugary snacks, processed foods
Nutrient Profile	High in fiber, antioxidants, omega-3s, phytoestrogens, vitamins (B6, D), zinc	Often low in essential nutrients; high in simple sugars and starches
Impact on Menopause Timing	Associated with delayed onset	Associated with earlier onset
Potential Mechanism	Antioxidants protect ovaries, omega-3s reduce inflammation, fiber supports hormone metabolism	May increase insulin resistance, potentially interfering with hormone function
Overall Health Benefits	Better cardiovascular health, bone density, and cognitive function	Linked to increased risk of heart disease and weight gain

The Importance of Overall Lifestyle

While diet is a powerful and modifiable factor, it is important to remember that it is one piece of a larger puzzle. Genetics, reproductive history, and other lifestyle factors like smoking and physical activity also play significant roles in determining menopause timing. A holistic approach that includes a healthy diet, regular exercise, stress management, and adequate sleep offers the best chance to manage the menopausal transition effectively and support long-term health. A balanced diet and positive lifestyle can improve health regardless of whether it significantly alters the timing of menopause.

Conclusion

While genetics and other factors ultimately determine the age of natural menopause, a growing body of evidence suggests that dietary choices can play a contributing role in a healthier, potentially delayed, transition. Adopting a diet rich in oily fish, legumes, and whole foods, similar to the Mediterranean pattern, has been consistently linked to later menopause onset in observational studies. These benefits are likely derived from the antioxidant, anti-inflammatory, and hormonal-supportive properties of these foods. By focusing on whole, nutrient-dense foods and limiting refined carbohydrates and processed items, women can take proactive steps to support their reproductive health and well-being throughout the menopausal years.

Journal of Epidemiology and Community Health - Dietary intake and age at natural menopause

Frequently Asked Questions

Foods rich in legumes (peas, beans, lentils), oily fish (salmon, mackerel), and whole grains may help delay menopause. Including foods with phytoestrogens like soy and flaxseeds, as well as those rich in Vitamin B6 and zinc, is also beneficial.

Some studies have linked a high intake of refined carbohydrates, such as white pasta and rice, with an earlier onset of menopause. Researchers suggest this is due to increased risk of insulin resistance interfering with sex hormone activity.

The Mediterranean diet is rich in anti-inflammatory foods, healthy fats, antioxidants, and fiber, which may protect ovarian health and support hormone regulation. Adherence to this diet is associated with a delayed onset of natural menopause.

Some studies have found an association between vegetarianism and earlier menopause, though more research is needed. This is not a reason for concern, as diet is just one factor, and plant-based diets offer numerous health benefits. Focus on nutrient-rich foods rather than eliminating animal products if delaying menopause is a priority.

Yes, foods containing phytoestrogens, like soy, are known to have a mild estrogen-like effect in the body, which can help alleviate some menopausal symptoms such as hot flashes and night sweats.

Fiber supports a healthy gut microbiome, which is involved in metabolizing and modulating estrogen levels. Additionally, high-fiber diets help regulate blood sugar and manage weight, which can help mitigate menopause symptoms.

No, while a healthy diet can positively influence your menopause timing, it is not a guarantee. Genetic factors and other lifestyle choices, such as smoking and exercise, also play a significant role.