What Foods Help Stop Night Sweats?

October 30, 2025 •

4 min read

According to one study, women who followed a plant-based diet including soybeans experienced a 78% reduction in hot flashes. This highlights the significant connection between nutrition and thermoregulation, and suggests that knowing what foods help stop night sweats can be a powerful tool for managing symptoms naturally.

Quick Summary

Certain foods, such as those rich in phytoestrogens, omega-3 fatty acids, and hydrating properties, can help regulate body temperature and hormone levels to reduce night sweats. Avoiding common dietary triggers like alcohol, caffeine, and spicy food can also be highly effective.

Key Points

Embrace Phytoestrogens: Incorporate soy, flaxseeds, and legumes to help mimic estrogen and regulate hormonal fluctuations that trigger night sweats.
Stay Hydrated and Cool: Consume water-rich foods like watermelon, cucumber, and leafy greens to help regulate body temperature and combat overheating.
Add Healthy Fats: Increase your intake of omega-3 fatty acids from sources like fatty fish, nuts, and seeds, which may help reduce night sweat severity.
Get More Magnesium: Opt for magnesium-rich foods such as almonds, cashews, and dark chocolate to promote relaxation and improve sleep quality.
Identify and Avoid Triggers: Reduce or eliminate spicy foods, caffeine, alcohol, and sugary processed foods, as these can exacerbate night sweats.
Adopt a Balanced Diet: Consider following a Mediterranean-style diet, focusing on whole, plant-based foods to achieve overall hormonal balance and better health.
Listen to Your Body: Track your food and drink intake alongside your symptoms to identify personal triggers unique to your body.

The Connection Between Your Diet and Night Sweats

Night sweats, often a symptom of hormonal fluctuations during menopause, happen when the body's internal thermostat, the hypothalamus, becomes more sensitive to slight changes in temperature. This triggers a reaction to cool down the body, resulting in sudden, excessive sweating. While hormonal shifts are the root cause, dietary choices can significantly impact the frequency and severity of these episodes. Certain foods can help stabilize hormone levels and regulate body temperature, while others can act as powerful triggers, exacerbating the problem. By focusing on a diet rich in beneficial nutrients and avoiding known irritants, you can gain more control over your symptoms and achieve more restful, uninterrupted sleep.

Harness the Power of Phytoestrogens

Phytoestrogens are plant-derived compounds that can mimic the effect of estrogen in the body, which can be helpful during menopause when natural estrogen levels decline. Including foods rich in phytoestrogens in your diet may help moderate the hormonal swings that lead to night sweats. Regular, consistent intake is key to seeing a noticeable effect.

Soy Products: Incorporate foods like tofu, tempeh, edamame, and soy milk. Studies have shown a link between increased soy consumption and reduced hot flash frequency.
Flaxseeds: These seeds contain lignans, another type of phytoestrogen, and are also rich in omega-3 fatty acids. Grind them up and add to smoothies, oatmeal, or yogurt for hormonal support.
Legumes: Chickpeas, lentils, and other beans are excellent sources of phytoestrogens and fiber, which promotes overall health and hormone regulation.

Prioritize Hydrating and Cooling Foods

Dehydration can worsen night sweats, so staying hydrated is crucial. Certain foods, high in water content and known for their 'cooling' properties according to traditional Chinese medicine, can help regulate your internal temperature and keep you feeling refreshed.

Watermelon and Cucumber: These foods are naturally high in water and electrolytes, helping you stay cool and hydrated.
Leafy Greens: Spinach, kale, and other dark leafy greens are packed with vitamins, minerals, and antioxidants that support hydration and overall hormonal balance.
Berries and Citrus Fruits: Berries and citrus fruits, like oranges and grapefruits, are full of antioxidants and vitamin C, which aids in hormone synthesis and immune function.

Incorporate Healthy Fats and Omega-3s

Omega-3 fatty acids, commonly found in healthy fats, possess anti-inflammatory properties that can help balance hormones and support brain and heart health. Some research suggests that these fats can reduce the frequency and intensity of hot flashes and night sweats.

Fatty Fish: Options like salmon, mackerel, and sardines are rich sources of omega-3s.
Nuts and Seeds: Walnuts, chia seeds, and flaxseeds are excellent plant-based sources of omega-3 fatty acids.
Avocados: Avocados are rich in vitamin E and potassium, which can help regulate blood pressure and electrolyte balance.

Focus on Magnesium-Rich Foods

Magnesium is a vital mineral that helps promote relaxation, reduce stress, and improve sleep quality, all of which can be beneficial in managing night sweats. Ensuring adequate intake can help your body regulate temperature more effectively.

Almonds and Cashews: These nuts are a great source of magnesium and healthy fats.
Pumpkin Seeds and Bananas: Both contain magnesium and can help regulate mood for a more restful sleep.
Dark Chocolate: A small amount of high-quality dark chocolate can provide magnesium and antioxidants.

Foods and Substances to Avoid

Just as certain foods can help, others can trigger or worsen night sweats. Pay close attention to how your body reacts to these common culprits and consider eliminating or reducing their consumption.

Caffeine: A stimulant that can increase body temperature and disrupt sleep patterns, contributing to night sweats.
Alcohol: Can dilate blood vessels and raise body temperature, potentially increasing the frequency and intensity of night sweats, especially when consumed in the evening.
Spicy Foods: The capsaicin in spicy foods has thermogenic properties, meaning it can raise your body temperature and trigger a sweating response.
Processed and Sugary Foods: Can lead to blood sugar spikes and crashes, potentially affecting hormonal balance and triggering night sweats.

The Mediterranean Diet and Night Sweats

Research has shown that adopting a Mediterranean-style diet can be beneficial for managing night sweats. This diet, which emphasizes plant-based foods, healthy fats, and whole grains, naturally incorporates many of the beneficial foods listed above while limiting processed foods and sugar. The overall effect is a more stable hormonal environment and better weight management, both of which are factors in reducing night sweat frequency.


Food Type	Benefit for Night Sweats	Examples
Phytoestrogens	Mimic estrogen, helping balance hormones	Soy (Tofu, Edamame), Flaxseeds, Legumes
Cooling Foods	High water content helps regulate body temperature	Watermelon, Cucumber, Leafy Greens, Pears
Healthy Fats	Anti-inflammatory, may reduce frequency/severity	Fatty Fish (Salmon), Avocados, Walnuts
Magnesium-Rich	Promotes relaxation, improves sleep quality	Almonds, Cashews, Dark Chocolate, Spinach
Foods to Avoid	Can act as a trigger or worsen symptoms	Caffeine, Alcohol, Spicy Food, Sugary Snacks

Conclusion

While night sweats can be a frustrating and disruptive symptom, dietary adjustments offer a natural, effective way to manage them. Incorporating phytoestrogen-rich foods like soy and flaxseed, along with hydrating and cooling options like berries and leafy greens, can help stabilize your body's internal thermostat. Supplementing with healthy fats and magnesium-rich foods further supports hormonal balance and sleep quality. It is equally important to identify and eliminate personal triggers such as caffeine, alcohol, and spicy foods. By focusing on a whole-food, plant-forward eating pattern like the Mediterranean diet, you can significantly reduce the frequency and severity of night sweats and enjoy a more comfortable, restorative night's rest. For more information on managing vasomotor symptoms, consider resources from authoritative health organizations, such as the National Institute on Aging website.

Frequently Asked Questions

Phytoestrogens are plant compounds that can weakly mimic the effects of estrogen in the body. By doing so, they may help balance hormonal fluctuations, particularly the declining estrogen levels associated with menopause, which can in turn reduce the frequency and intensity of night sweats.

Yes, for many people, spicy foods can trigger or worsen night sweats. The capsaicin in chilies can increase your core body temperature, and your body's natural response to this heat is to sweat in an effort to cool down. It is often recommended to limit spicy dishes, especially in the evening.

Staying adequately hydrated helps regulate your body's temperature and can prevent dehydration, which can be a trigger for night sweats. Foods with high water content, like cucumber and watermelon, are particularly beneficial for their cooling properties.

For most individuals, consuming soy products in moderation is considered safe and may offer benefits for managing night sweats. While older research raised concerns, larger studies have generally found soy to be safe. It's always best to consult a healthcare provider for personalized advice.

The timeframe for seeing results can vary widely among individuals. Some may notice improvements in a few weeks, while for others it may take longer. Consistency is key, and combining diet changes with other lifestyle modifications often yields the best and most timely results.

Certain herbal teas are believed to have cooling or calming properties that may help manage night sweats. Examples include sage tea, peppermint tea, and chamomile tea. Sage, in particular, is often cited for its potential to help with excessive sweating.

Limiting or avoiding alcohol, especially before bed, is often recommended for managing night sweats. Alcohol can cause your blood vessels to dilate and raise your body temperature. If you choose to drink, doing so in moderation may help reduce the effect on your symptoms.