8 Foods That Fight Hot Flashes Naturally

The transition of menopause can bring about many changes and symptoms, including hot flashes.

A hot flash is a growing warmth and redness in the skin, especially the neck and face, which can lead to sweating and uncomfortably warm sensations for 30 seconds to five minutes. 

They can come on at any time and be a source of discomfort and irritation.

Night sweats is the term used to describe hot flashes that occur at night and can disrupt sleep. 

While there are hormonal and non-hormonal medications that may reduce hot flashes, experts suggest first trying lifestyle and diet changes to decrease their severity or occurrence. 

Read on to learn more about hot flashes and how certain foods may affect them.

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What Causes Hot Flashes?

Hot flashes affect between 75-85% of females and can be an early sign of menopause, starting before the final period. Most females experience them for seven to eight years. 

While the exact cause of hot flashes isn’t fully understood, experts believe they are due to changes in the hypothalamus, the part of the brain that regulates temperature.

These changes may be due to decreased estrogen levels.

Medical professionals call hot flashes a vasomotor symptom, meaning they are related to changes in your blood vessels widening or constricting. 

What Role Does Diet Play In Hot Flashes?

While there’s still much to learn on how diet affects menopause symptoms, including hot flashes, emerging research suggests certain foods may help decrease their occurrence.

The Mediterranean diet, which focuses on eating vegetables, fruits, whole grains, lean proteins, and olive oil, has gained attention as possibly helping reduce menopause symptoms. 

Another study suggests that a plant-based, low-fat diet that includes eating ½ cup of cooked soybeans daily can decrease hot flashes. 

Alternately, some foods, such as alcohol, caffeine, and spicy foods, may trigger hot flashes or cause them to occur more frequently.

Consider limiting these foods to decrease symptoms.

8 Foods That Fight Hot Flashes Naturally

Discover several foods you can easily incorporate into your diet that may help reduce hot flashes naturally.

1. Soy Products

Soybean-derived foods are rich in isoflavones, plant compounds that have the potential to mimic estrogen in the body. 

Specifically, a recent study evaluated the effects of following a low-fat, plant-based diet and eating 1⁄2 cup of cooked soybeans daily on 71 postmenopausal women.

The total hot flash frequency decreased by 78% in the control group, compared to only 39% in the other group. 

A review of research also suggests genistein, a type of isoflavone in soy, may help reduce hot flashes, as well as vaginal dryness, another common symptom during menopause. 

Foods high in soy include:

• Edamame.
• Soy wheat.
• Tofu.
• Soy milk.
• Tempeh.
• Plant-based proteins made with soy.

To increase your soy intake, consider using tofu or tempeh as a meat substitute in stir-fries, sandwiches, and salads.

Steamed edamame is also a nutritious snack and a great addition to salads.

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2. Flaxseeds

Flaxseeds contain nutritional benefits, including vitamins, minerals, fiber, and omega-3 fatty acids.

They are also rich in ligands, a type of phytoestrogen known to help reduce inflammation and bind to estrogen receptors, potentially reducing menopause symptoms. 

A 2023 review of research found that several studies demonstrate the positive effects supplementing with flaxseed has on reducing menopause symptoms including hot flashes. Women in the studies took daily supplements of flaxseed ranging from 1 g of flaxseed extract, 90 g of ground flax seed, and 5 g of flaxseed.

Another 2023 study had menopausal women take 1000 mg of flaxseed powder twice daily for six weeks.

Researchers found that the women who took the flaxseed powder had a decrease in hot flashes and night sweats.

Try adding a spoonful of ground flaxseed to your morning smoothie or oatmeal or sprinkle flax seeds over your salads. 

3. Turmeric

Recent research indicates that curcumin, the main compound in turmeric, may help reduce the occurrence and intensity of hot flashes related to menopause.   

In a 2020 study, women who averaged 51 years found that taking oral capsules totaling 500 mg of curcumin daily reduced the frequency of hot flashes after four weeks. 

To add turmeric to your diet, include it in soups, curries, or stews for a warm spice flavor.

You can also blend turmeric into smoothies or juices or whisk it into salad dressings and marinades.

4. Milk Thistle

While research on milk thistle (S. marianum) is still in its early stages, a 2020 study involving 80 women suggests that taking 400mg of milk thistle daily could significantly reduce the frequency and severity of hot flashes. 

While these findings are promising, further studies are needed to fully understand milk thistle’s impact on menopausal symptoms.

To add milk thistle to your daily routine, take milk thistle supplements or sip milk thistle tea. 

Before starting any new supplements, it’s always a good idea to talk with your medical provider to make sure there are no interactions with your medications.

5. Mixed Nuts and Seeds

Although there are no direct studies on the effects of consuming mixed nuts on hot flashes, studies focusing on vitamin E supplementation propose possible benefits. 

Nuts and seeds are great sources of vitamin E.

One study noted that taking 200 IU of vitamin E daily for eight weeks reduced hot flash frequency significantly. 

You can easily include nuts and seeds in your diet by adding a handful to your breakfast cereal, yogurt, or salads or simply enjoying them as a snack. 

6. Avocados

Like mixed nuts, no direct studies on avocados reducing hot flashes exist.

However, avocados are also high in vitamin E and may potentially help reduce hot flashes naturally. 

For example, a 2022 study demonstrated that taking 200 IU of vitamin E twice daily was beneficial in reducing the occurrence of hot flashes.

To add avocados to your diet, have some avocado toast for breakfast, blend avocados into smoothies, or slice them up for your salads. 

7. Salmon

Experts have been studying the effects of omega-3 fatty acids on potentially reducing hot flashes.

While some studies suggest that omega-3 fatty acids may help relieve this menopause symptom, others have found conflicting results. 

A 2023 review of research on how omega-3 fatty acids affect menopause symptoms found that four out of nine studies supported this theory. 

Salmon is a great source of omega-3 fatty acids, along with tuna, sardines, and halibut. 

To get more omega-3 fatty acids into your diet, try making salmon or one of these other fish the main protein of some of your weekly meals. 

8. Chickpeas (Garbanzo beans)

Chickpeas are a good source of phytoestrogens, compounds in plants that act similarly to estrogen in the body. 

Research suggests that consuming chickpeas daily may help reduce menopause symptoms, including hot flashes. 

One 2019 study found that eating 50 grams of boiled chickpeas daily contributed to reduced menopause symptoms. 

Another study from 2021 found that chickpeas help activate estrogen receptors, which may help explain their beneficial effects on menopause-related symptoms. 

Adding chickpeas to your diet is as easy as adding them to your salad for extra protein, roasting them with spices for a crunchy snack, or using them as a base for homemade hummus. 

Other Natural Hot Flash Remedies

Aside from eating certain foods, several other lifestyle changes may help reduce your hot flashes. 

Lifestyle modifications include:

• Limit spicy foods, alcohol, and caffeine.
• Dress in layers of clothing you can remove when you feel warm.
• Carry a portable fan.
• Maintain a healthy weight for your frame.

Natural remedies that appear to sometimes help reduce hot flashes includes:

• Acupuncture.
• Hypnotherapy.
• Mindfulness meditation.
• Yoga.

Is Sugar Linked To Hot Flashes?

The link between sugar and hot flashes is not very clear at this time. 

A 2024 review of research shares that most studies on this topic are over ten years old, but there are suggestions from the research that there is a possible link. 

The overarching thought is that hot flashes may occur because the brain isn’t taking in enough glucose (sugar). 

Estrogen is a hormone that helps sugar get to where it needs to be in the brain.

However, during menopause, estrogen levels decrease.

A study from 2022 found that women who had fasting glucose levels of 100 mg/dL or greater (meaning their blood sugar was still high after a period of not eating) were more likely to have hot flashes.

If you believe your hot flashes may be affected by sugar, it’s a good idea to discuss this with a registered dietitian who can guide you through learning which foods may help reduce your hot flashes. 

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Takeaway

Eating certain foods may help reduce the frequency or severity of your hot flashes. 

Studies suggest that incorporating soy products, flaxseed, turmeric, and milk thistle may alleviate this menopause symptom.

While there’s no direct evidence of the benefits of mixed nuts and avocados, these foods are high in vitamin E, which studies show may reduce hot flashes.

Salmon is a great source of omega-3 fatty acids, which may help balance your temperature, and chickpeas are packed with phytoestrogens, which may also help limit hot flashes.

It’s important to remember that your body is unique, and what may work for others may be different for you. 

It may benefit you to discuss your hot flashes and menopause symptoms with a registered dietitian who can create a tailored plan for your needs.

How a Dietitian Can Help

A dietitian specializing in menopause nutrition can offer personalized advice and guidance on selecting foods that may alleviate symptoms naturally. 

They can help you navigate food choices and develop a comprehensive plan that addresses your needs and fits into your lifestyle. 

With their knowledge and support, a dietitian can be a vital partner in managing hot flashes and enhancing your overall health during menopause.

‍Find a menopause registered dietitian who can help you discover nutritional ways to reduce hot flashes naturally.