7 Foods to Avoid for Menopause Belly Fat

Beth Ann Mayer
·8-min read

If you've entered perimenopause or menopause and found your pants size creeping up with seemingly little change in diet or exercise, you're not alone.

Belly fat can induce a lot of emotional shame, and while that's unfortunately normalized, it shouldn't be. To be clear, every body is a bikini body, and every body is beautiful.

That said, having a lot of excess belly fat isn't an aesthetic issue, especially as we age—it can potentially be a sign of poor health as well, according to doctors and registered dietitians.

"Increased belly fat means you are at higher risk for metabolic conditions such as diabetes, fatty liver disease, high blood pressure and high cholesterol," explains Kristina Hartman, MS, RD, CDN, a registered dietitian with Northwell Health's Katz Institute for Women's Health.

So, you may want to know how to get rid of menopause belly fat for health reasons—and that's completely valid. There's not a one-size-fits-all solution to nix excess abdominal fat. However, registered dietitians say food choices can help. They shared seven foods to avoid for menopause belly fat, nutritious foods to eat instead and practical tips for lifestyle tweaks you can make outside the kitchen.

Related: ‘I’m an OB/GYN—This Is the One Vitamin I’m Begging Post-Menopausal Women To Get More Of'

Why Belly Fat Can Happen In Post-Menopausal People

Cliche, but true: You can blame the hormones for post-menopausal belly fat. "Hormonal changes, especially the decline in estrogen, play a key role in the redistribution of body fat around the abdomen," explains René FiceK, RDN, the owner and operator of Seattle Sutton’s Healthy Eating. "Estrogen supports fat storage around the hips and thighs, but with decreased levels, fat storage tends to shift to the belly."

Ficek adds that menopause can also affect the metabolism.

"Menopause can slow metabolism, making it easier to gain weight, especially if physical activity levels decrease," Ficek says. "It can influence insulin resistance, which contributes to fat accumulation in the abdomen."

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7 Foods to Avoid for Menopause Belly Fat (Drinks Included)

1. Alcohol

Habitually saying "bottoms up" can put you more at risk of having excess mid-section fat.

Alcohol adds excess calories to the diet, which alone can make it hard to lose weight, explains Michelle Routhenstein, MS, RD, CDCES, CDN, a preventive cardiology dietitian at EntirelyNourished.com. However, booze does more than that. Routhenstein says that while some alcohol can make you feel drowsy, it can actually cause you to lose sleep, prompting a "dysregulation of appetite and satiety hormones."

When you can't "hear" fullness cues, you may give in to "food noise" that tells you to eat more, even if you're not hungry. Research also links poor sleep with excess calorie intake and weight gain.

You've likely heard that alcohol is harmful to the liver—and that can affect belly fat, too.

"The liver is the main site for nutrient and hormone metabolism," Hartman says. "This can lead to inflammation over time, which can further worsen insulin resistance."

Related: A Comprehensive List of Every Single Menopause Symptom—and What to Do About Each

2. Sugary items

Foods high in sugar, like candy, can have some not-so-sweet effects on belly fat, especially post-menopause.

"These are high in refined sugar and low in nutrients," Ficek says. "Candy contributes to spikes in blood sugar, increased insulin release and subsequent storage of excess energy as fat. Regular consumption can exacerbate insulin resistance, which is closely linked to abdominal fat gain."

It's not just food, though. Soda and other drinks can be especially un-filling but still contain tons of sugar and calories.

"It's very easy to over-consume liquid calories, which could lead to weight gain over time," says Dr. Chris Mohr, Ph.D., RD, a fitness and nutrition advisor for Fortune Recommends Health.

A 2020 European Journal of Preventive Cardiology study linked high sugar intake over 20 years to increased body fat around the organs later in life.

3. Deep fried foods

Registered dietitians also put French fries and other deep-fried items on their list of foods to avoid for menopause belly fat.

"Deep-fried foods are very high calorie," Hartman says. "The food absorbs the oil it’s fried in, and oil is very calorie dense. A calorie surplus—eating more than your body burns—can lead to fat accumulation."

A 2024 study with more than 27,000 participants linked fried food to higher belly fat in people without a genetic risk.

Related: ‘I’m an OB/GYN—This Is the One Food I’m Begging People to Eat Less of Post-Menopause’

4. Highly processed meats

Protein has benefits, like keeping you full and helping you build and maintain muscles. However, a 2022 Frontiers in Nutrition study of women with overweight and obesity linked red and highly processed meats with inflammatory and metabolic markers. People who consumed more white meat had lower markers for these issues.

"Processed meats like bacon and sausage are often high in saturated fats and preservatives," Ficek says. "Processed meats contribute to inflammation and may impact metabolic health, which can lead to fat accumulation, particularly visceral fat. Excessive intake has also been associated with higher risks of cardiovascular disease."

5. Dairy products high in fat

Dr. Mohr says dairy products with high saturated fat content can contribute to belly fat gain during menopause if consumed too often.

A 2022 Nutrients study found that adults who consistently consumed non-fat or full-fat milk had lower BMIs than their peers who drank 1% or 2% milk or abstained from the drink altogether. However, the study still threw caution into the wind on full-fat dairy. Only non-fat milk drinkers had lower amounts of belly fat than those who drank milk with any fat, including whole.

6. Highly-processed snacks

Chips and Cheetos are Super Bowl Sunday staples. However, experts warn against making them pantry regulars.

"It goes back to insulin spikes and calorie surplus," Hartman says. "Ultra-processed food is very easy to over-eat. It is designed to be that way, which means there is high risk for over-eating."

7. Baked goods

Combine what we know about high-sugar and highly processed foods, and you have the reason pastries, donuts and other baked goods are on the list of foods to avoid for menopause belly fat.

"Loaded with both sugars and refined fats, these can lead to a rapid increase in blood glucose and insulin levels," Ficek says. "This combination increases the likelihood of excess fat storage, particularly in the belly, as these foods are energy-dense but nutrient-poor."

Related: ‘I’m an OB/GYN—This Is the One Menopause Symptom You Should Never, Ever Ignore'

Foods to Eat to Avoid Menopause Belly Fat

Let's be honest: The above list may feel deflating. Sugary, processed foods are delicious, and the idea of trying a highly restrictive or fad diet may seem unappetizing. Plot twist: It should.

"While many people try to go on fad and restrictive diets, it doesn’t work and is discouraged during this menopausal period," Routhenstein says. "Your body is shifting and your cardiovascular risk increases. It is a time to nourish your body with the foods it needs to optimize heart, bone, brain and gut health, which will also facilitate weight loss in a healthy way."

Routhenstein recommends a diet rich in:

  • Soluble fiber (like barley)

  • Vitamin K (that's what the "K" in kale can stand for, because it's rich in it)

  • Folate (found in spinach)

  • Calcium (from sources like leafy greens and low-fat dairy)

  • Omega-3s (found in walnuts and salmon)

  • Antioxidants (like in berries and apples)

Routhenstein says this diet can help improve overall health, including fiber intake, bone strength, and fullness cues, as well as reduce the risk of diseases and belly fat.

Related: This Is the Secret To Losing Weight During Menopause That No One’s Talking About, According to an OB/GYN

How to Avoid Menopause Belly Fat (Besides Diet)

Ficek says diet is one way to lower your risk for belly fat after menopause. However, a holistic approach will put you in a position to see the best, most consistent results. Ficek also suggests people:

  • Increase physical activity, especially with resistance training and high-intensity interval training (HIIT)

  • Manage stress, such as through mindfulness or relaxation techniques to reduce cortisol (a contributor to belly fat)

  • Prioritize quality sleep, as poor sleep is linked to weight gain and increased belly fat

  • Stay hydrated to support metabolism and help manage appetite

If you're concerned about menopause and belly fat, consider expanding your support team. A dietitian and personal trainer can help you improve your nutrition and exercise habits.

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