Top 5 Foods to Avoid for Menopause Belly Fat

Amoha Jha
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foods to avoid for menopause belly fat

One common symptom experienced by many women during Menopause is the accumulation of belly fat. 

This stubborn weight gain around the midsection can be frustrating and difficult to shed. 

While exercise and a healthy lifestyle play significant roles in managing Menopause belly fat, paying attention to the foods we consume is equally important. 

This article will discuss the foods to avoid for Menopause belly fat to reduce or manage it effectively.

What foods to avoid for Menopause belly fat?

Many types of food are harmful to your health, especially if you are going through Menopause. 

Here are some of the foods to avoid for Menopause belly fat accumulation:

Ultra-processed foods

Sugary drinkSource: Caterina_Oltean's_Images
Sugary drinks

Ultra-processed foods like fast food, convenience meals, etc., are typically loaded with unhealthy fats, added sugars, and refined carbohydrates. 

These foods are often low in nutrients and high in calories, contributing to weight gain, especially around the abdominal area. 

According to the British Heart Foundation, examples of ultra-processed foods include:

  • Ice cream
  • Ham
  • Sausages
  • Breakfast cereals
  • Biscuits
  • Carbonated drinks
  • Fruit-flavored yogurts
  • Instant soups

Instead, opt for whole, unprocessed foods rich in fiber, vitamins, and minerals, as they nourish and support a healthy weight.

Sugary treats

Excessive consumption of sugary treats can lead to weight gain and an increase in belly fat. 

These foods are typically high in added sugars, contributing to Insulin resistance, metabolic disturbances, and inflammation.

All of these are harmful, especially for menopausal women.

Here are some sugary treats that you should avoid in your diet for Menopause belly fat:

  • Cakes 
  • Cane sugar
  • Honey
  • Candies 
  • Agave
  • Cookies 
  • Corn syrup
  • Brown rice syrup
  • Coconut sugar

Choose natural sources of sweetness, such as fresh fruits (with a low level of fructose), to satisfy your sweet tooth while providing essential nutrients and fiber.


While enjoying an occasional drink is not necessarily detrimental, excessive alcohol consumption can contribute to Menopause belly fat. 

Alcoholic beverages are often high in calories and may lead to poor food choices, increased appetite, and decreased metabolism. 

Additionally, alcohol can disrupt sleep patterns, negatively impacting hormone balance and weight management. 

Examples of types of alcohol that are worse for weight loss include: 

  • Sugary Cocktails
  • Frozen Beach Drinks
  • Craft Beer

You should limit your alcohol intake and opt for healthier alternatives like herbal tea or infused water.

Trans fats

Trying to have donat (avoid sugary food)Source: grinvalds_from_Getty_Images
Trying to have donuts (avoid sugary food)

Trans fats, also called trans-unsaturated fatty acids, are artificially created fats found in many processed and fried foods. 

Artificial trans fat adds hydrogen to liquid vegetable oils to make them more solid.

These fats not only contribute to weight gain but also increase the risk of heart disease by raising “bad” cholesterol and lowering “good” cholesterol.

Here’s a list of foods to avoid for Menopause belly fat that have trans fat:

  • Fast foods like tater tots and French fries
  • Certain spreads like margarine spreads or peanut butter
  • Snack foods, such as chips and crackers
  • Fried foods like fried chicken, onion rings, and nuggets
  • Nondairy creamer
  • Pre-prepared cake frostings
  • Vegetable shortening
  • Commercially pre-prepared products like pie crusts, pizza dough, and cookie dough
  • Some pastries, donuts, and pies
Be mindful of food labels and avoid products that list hydrogenated or partially hydrogenated oils in their ingredients.

High-sodium foods

Foods that are high in sodium can lead to water retention and bloating, increasing the appearance of belly fat. 

Additionally, according to the Centers for Disease Prevention and Control, a high-sodium diet can increase blood pressure and negatively impact heart health. 

According to the American Heart Association, menopausal women are at a higher risk of developing cardiovascular diseases.

Here are some examples of foods that are high in sodium to avoid in Menopause:

  • Canned soups and broths
  • Packaged deli meats and cured meats
  • Processed cheeses
  • Condiments high in sodium, like soy sauce, ketchup, and salad dressings
  • Pickled foods, including pickles and olives
  • Salted snacks like potato chips and pretzels
  • Instant noodles and pre-packaged pasta meals
  • Frozen dinners and microwaveable meals with high sodium content
  • Fast food meals, which often contain high amounts of sodium
  • Salted nuts and seeds

Opt for fresh, whole foods, and season meals with herbs and spices instead of salt to reduce sodium intake.


Managing menopausal belly fat requires attention to both exercise and diet. 

Avoiding certain foods can significantly contribute to reducing or managing belly fat during this transitional phase in a woman’s life. 

Some foods to avoid for Menopause belly fat are ultra-processed, sugary treats, alcohol, trans fats, and high-sodium foods.

Instead, opt for whole, unprocessed foods rich in nutrients and fiber. 

By making conscious food choices, women can take control of their health and effectively manage Menopause belly fat.

Recommended Article:
Are you looking for a detailed guide for combacting your menopausal symptoms?
Read Empowering Menopause Self-Care Strategies for a Smooth Transition

Frequently Asked Questions

How do I lose my Menopause belly?

To lose Menopause belly fat, focus on a combination of regular physical exercise and a balanced diet. Limit processed and sugary foods, and avoid foods high in sodium and trans fat. Moreover, moderating alcohol consumption is also necessary to lose Menopause belly fat.

What foods should I avoid to lose belly fat during Menopause?

To lose belly fat during Menopause, avoid ultra-processed foods that are high in unhealthy fats and added sugars. Minimize sugary treats and drinks, limit alcohol intake, avoid trans fats found in fried and processed foods, and reduce consumption of high-sodium foods. Focus on whole, unprocessed foods for optimal weight management.

Does alcohol cause weight gain in Menopause?

Excessive alcohol consumption during Menopause can contribute to weight gain. Alcoholic beverages are usually high in calories and can lead to poor food choices, increased appetite, and decreased metabolism. Additionally, alcohol disrupts sleep patterns, negatively impacting hormone balance and weight management. 

Which processed foods can make my belly fat bigger during Menopause?

Processed foods that can contribute to belly fat during Menopause include ultra-processed foods. These include fast food, convenience meals, sugary treats, foods high in trans fats like fried and packaged snacks, and high-sodium foods such as canned soups, packaged pasta meals, etc. Opt for whole, unprocessed foods instead.

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