🌿 Natural Appetite Suppressants for Menopausal Women
1. Protein + Healthy Fats = Hormonal Gold
During menopause, estrogen drops = more cravings, especially for carbs.
High-protein, high-fat meals stabilize blood sugar and help reduce hot flashes and mood dips.
Good options:
Eggs, salmon, tempeh, Greek yogurt
Avocado, olive oil, walnuts, pumpkin seeds
2. Flaxseeds & Chia Seeds
These are small but mighty. They’re full of:
Lignans (plant estrogens that support hormonal balance)
Omega-3s (reduce inflammation and help mood)
Fiber (swells in your stomach = naturally less hungry)
Add to smoothies, yogurt, oatmeal, or sprinkle on salad.
3. Green Tea & Yerba Mate
Natural caffeine + compounds like EGCG help:
Suppress appetite gently
Boost metabolism
Improve mental clarity without spiking cortisol
Go for decaf green tea in the afternoon to avoid sleep issues.
4. Apple Cider Vinegar (ACV)
Slows down stomach emptying
Blunts insulin spikes after meals
Reduces sugar cravings
Use: 1 tbsp in water before meals. Add lemon or honey if you hate the taste.
5. Adaptogens (Stress-Balancing Herbs)
Menopause = more cortisol = more emotional eating. Adaptogens calm the system down.
Top picks:
Ashwagandha – balances cortisol + reduces cravings
Rhodiola – energy + emotional stability
Maca root – supports hormone balance + libido
Always start with low doses and check interactions if you’re on meds.
6. Magnesium
Supports mood, sleep, and reduces chocolate/sugar cravings
Most women are deficient, especially during hormonal shifts
Best form: Magnesium glycinate or citrate
Bonus: Also helps with muscle tension and night sweats.
7. Fiber-Heavy Veggies
Cruciferous veggies like broccoli, kale, cauliflower, cabbage:
Help flush excess estrogen
Support liver detox
Curb hunger naturally by filling your gut
8. Cinnamon & Chromium
Balance blood sugar = fewer crashes = fewer snack attacks
Cinnamon in tea, oatmeal, or smoothies
Chromium is in some menopause-specific supplements
⚠️ Watch Out For:
Refined carbs + sugar = blood sugar rollercoaster + worse hot flashes
Skipping meals = cortisol spike = more cravings later