Best Foods that Fight Hot Flashes

Hot flashes can sneak up on you in menopause—one minute you’re fine, the next you’re a sweaty mess. These sudden surges of heat are one of the most common (and annoying) symptoms of the menopause transition.

The good news? While no food or diet can completely erase hot flashes, research suggests certain foods may help take the edge off. In this post, we’ll look at how your diet might make a difference—and the foods worth adding to your plate.

What are hot flashes?

Hot flashes (or hot flushes) are sudden, intense sensations of heat that spread across your body. At night, they’re called night sweats. Together, they’re known as vasomotor symptoms (VMS).

We don’t yet know exactly why they happen, but the drop in estrogen during menopause seems to play a role. Without estrogen’s calming effect, your internal thermostat becomes overly sensitive to even tiny temperature changes—and overreacts.

About 75–85% of women in menopause experience these uncomfortable episodes. Along with heat and sweating, you might notice a rapid heart rate and flushed skin—making daily life feel unpredictable and exhausting.

There’s also an emotional toll. Hot flashes often strike without warning, leaving you feeling embarrassed, anxious, or out of control. Sleep disruptions can add to the frustration, impacting your mood and quality of life.

It’s no wonder so many of us are looking for solutions.

A quick note: while hot flashes are uncomfortable, they’re not dangerous in themselves.

But as Dr. Jen Gunter points out in The Menopause Manifesto, women with moderate-to-severe symptoms may have a higher risk of heart disease. She recommends staying up to date with heart health screenings—like blood pressure, cholesterol, and diabetes checks.

Related: Menopause and High Blood Pressure: What Every Woman Should Know

How diet can help with hot flashes

So far, no specific food or diet has been proven to completely eliminate hot flashes. And frankly, there’s been very little high-quality research in this area, which leaves plenty of room for myths and misinformation to spread.

That said, one dietary pattern stands out: the Mediterranean-style diet. This way of eating, rich in vegetables, whole grains, and healthy fats like olive oil, has shown some promising results.

A study of over 6,000 postmenopausal women (ages 50–55) found that those following a Mediterranean diet reported 20% fewer hot flash symptoms than those who didn’t.

In the Women’s Health Initiative study (6,104 postmenopausal women with VMS), a plant-heavy diet similar to the Mediterranean pattern helped 14% of women eliminate their symptoms within 12 months—but only among those with mild symptoms. For moderate-to-severe hot flashes, diet alone wasn’t enough to make a difference.

Specific foods that fight hot flashes

Already eat pretty healthy? Here are some specific foods that you might want to add to your daily diet:

1. Soy products:

Edamame, tofu, tempeh, and soy milk are rich in isoflavones—a type of phytoestrogen. These plant compounds can mimic estrogen in certain tissues, which may help ease symptoms caused by falling estrogen levels.

In the WAVS trial, women following a low-fat, plant-based diet that included ½ cup of soybeans daily saw an 84% reduction in moderate-to-severe hot flashes. Nearly 60% became entirely symptom-free, and overall hot flash frequency (including milder ones) dropped by 79%.

That said, soy doesn’t work for everyone. Your ability to convert isoflavones into their active form depends on your gut bacteria and genetics.

The good news? Even if soy doesn’t reduce your symptoms, it’s still a nutrient-packed food with anti-inflammatory properties. Eating one to two servings of whole soy foods a day (like tofu, soy milk, or edamame) is considered safe and doesn’t increase breast cancer risk.

Other plant foods—like legumes, nuts, seeds, fruits, and vegetables—also contain phytoestrogens, though there’s not enough evidence yet to say they have the same effect.

2. Legumes:

Chickpeas, lentils, lima beans, and kidney beans all contain phytoestrogens. They’re also a great source of plant-based protein and fiber.

3. Nuts and Seeds:

The following nuts and seeds are high in phytoestrogens:

• flaxseeds
• sunflower seeds
• sesame seeds
• almonds
• walnuts

4. Fruits and Vegetables:

Many fruits and veggies offer smaller amounts of phytoestrogens. These include:

• Apples
• Strawberries
• Grapes
• Carrots
• Yams

They’re also packed with antioxidants and fiber—another reason to pile them on your plate.

What foods make hot flashes worse?

While triggers vary from person to person, some foods are common culprits:

• Spicy foods: Hot sauces, chili peppers, and heavily spiced dishes may provoke symptoms.
• Caffeine: Found in coffee, tea, energy drinks, and chocolate, caffeine stimulates the nervous system and might make hot flashes more frequent or intense.
• Alcohol: Alcohol dilates blood vessels, which could increase hot flashes for some women. (The evidence here is mixed—some studies show it worsens symptoms, others show no effect.)

Read more on alcohol’s effects on menopause: Alcohol and Menopause: What women really need to know.

What if diet doesn’t help?

If dietary changes don’t bring relief, medical treatments are available:

• Hormone Replacement Therapy (HRT): Recommended by the North American Menopause Society as the first-line treatment for moderate-to-severe hot flashes.
• Non-hormonal medications: SSRIs and SNRIs (commonly used for mood disorders) can help ease symptoms.
• New medications: Fezolinetant (Veozah)—the first drug developed specifically for hot flashes.

Adding hot flash–friendly foods to your diet won’t be a magic fix, but it’s a great step toward supporting your overall health during menopause. Combine these with other lifestyle approaches—like stress management and regular exercise—for the best chance at relief.