10 nutritionist-approved healthy snack ideas for menopause

Menopause brings a whole range of symptoms – hot flushes, mood swings, irregular periods, fatigue, brain fog, bloating and changes to digestion – that can leave you feeling far from your best. As hormone levels shift, weight can creep up and energy can dip.

That’s why eating well through menopause matters so much: it helps steady your energy, manage weight and ease symptoms. Alongside plenty of fruit, veg, lean protein, wholegrains and low-fat dairy, regular snacking keeps blood sugar steady and smooths out the energy rollercoaster – which is exactly why so many of our customers turn to our healthy snack subscription boxes.

So what are the best snacks for menopause? We asked nutritionists in the know for their picks.

1. Nuts

Nuts are a brilliant menopause snack, which is why we so often include them in our subscription boxes. They’re a good source of protein, fibre and healthy fats – all essential in your 40s and 50s – and their magnesium, potassium and calcium help improve bone density and reduce the risk of osteoporosis, which becomes more of a concern through menopause.

Nut butter works just as well. “I love to suggest pear slices with nut butter and a small dark chocolate button – delicious, but it also provides fibre, essential for hormone clearance, plus antioxidants, good fats and protein for hormone production,” explains nutritionist Hannah Hope.

2. Dried fruit

Dried fruit is a convenient, healthy snack – perfect for grabbing on the go with no peeling or chopping. It’s high in sugar, but the fibre helps release it more slowly, and it’s great for keeping things regular. Dried mango, apricots and prunes are all excellent choices.

3. Tahini

Tahini is a paste made from ground sesame seeds, blended with a little water or lemon juice. It’s hugely versatile – use it as a condiment, in dressings, sauces, dips and spreads, or as an alternative to hummus if you fancy a change. The benefits are wide-ranging: it’s thought to help lower cholesterol and blood pressure and boost calcium absorption for stronger bones. Why not try Sally’s Tahini Mylk Chocolate?

4. Roasted chickpeas

We love chickpeas at Treat Trunk – we included a chickpea crunch in our November box. They’re a great source of fibre and protein, whether you blend them into hummus or eat them whole. “Home-roasted chickpeas make a great snack, sprinkled with a little chilli powder for flavour,” suggests weight-loss and healthy-lifestyle coach Anne Iarchy.

5. Edamame beans

“Edamame beans and green pea hummus on some wholegrain crackers make a great snack that’s full of fibre and protein. Edamame – young green soya beans – provide isoflavones, a type of plant oestrogen that may help ease hot flushes,” explains registered nutritionist Dr Laura Wyness.

6. Avocado

Avocado (a fruit, not a vegetable) is rich in vitamins, minerals and healthy fats, which makes it a great swap for things like mayo or a sandwich topping. “To support hormonal changes, I’d increase good fats in the diet, so I suggest avocado on a rice cake, peanut butter on apples, and smoked salmon and cream cheese,” says nutritionist Sarah Green.

7. Greek yoghurt

Greek yoghurt is thick, creamy and genuinely good for you: it contains live cultures for gut health, is naturally low in sugar (just check for no added sugar) and is a good source of protein. “A great snack for menopausal women is a handful of nuts with a pot of Greek yoghurt. Dairy is a great source of protein and rich in calcium, which supports the bone health that declines as we move into menopause,” says registered dietitian and transformational coach Christine Kenny.

8. Hummus

Hummus – usually made from cooked, mashed chickpeas – is a Middle Eastern and Mediterranean staple. It’s high in fibre and protein, contains healthy fats, and has no cholesterol or saturated fat. You don’t have to stick to chickpeas, either: “A homemade tofu and bean hummus works well, dipped into fresh carrot, celery or red pepper crudités,” says Nikki Harris.

9. Eggs

Eggs are a great source of high-quality protein, vitamins and minerals, and they work at any time of day – including as an afternoon snack. “Line a muffin tray with parma ham, break an egg into the middle and top with cheese and/or herbs. Bake at 180°C for 15 minutes and eat hot or cold,” says nutritionist Issy Warwick.

10. Dark chocolate

Chocolate doesn’t have to be off the menu. Good-quality dark chocolate brings real benefits for your heart, brain and weight. “Dark chocolate can help lower blood pressure, which matters as we head towards menopause, when cardiovascular disease becomes more of a risk.” Why not try our cashew and almond chocolate mousse?

Menopause Snacks – Healthy Snack Box

£32.99 – carefully curated to support your wellbeing during menopause.

Inspired by the advice in this article, we’ve built a box of delicious, nutritionist-approved snacks to help you feel your best, chosen with hormone balance, energy and mood in mind.

Try the Menopause Snack Box →