If you’re a woman in your 40s or beyond, you’ve likely noticed some changes going on in your body. That afternoon mental haze, uncomfortable belly bloat, or those sudden waves of heat—aka hot flashes—aren’t just in your head. They’re common symptoms that often show up during perimenopause and menopause.

The good news? What you eat can play a big role in how you feel. Here’s a look at the top foods that can naturally help fight brain fog, reduce bloating, and ease hot flashes.

Before we get into it I want to remind you that you don’t need to completely overhaul your diet overnight. Start by adding a few of these supportive foods and pay attention to how your body responds.

Beat Brain Fog with These Nutrient-Packed Foods

Hormonal shifts, stress, and restless nights can all cloud your mind. The right nutrients can help clear that mental fog and support sharper focus:

• Fatty Fish (salmon, sardines, mackerel)
  Loaded with omega-3 fatty acids, which fuel memory and mood.

• Blueberries
  Bursting with antioxidants that help brain cells communicate more effectively.

• Leafy Greens (spinach, kale, arugula)
  Rich in folate, vitamin K, and fiber—all essential brain boosters.

• Nuts and Seeds (walnuts, chia, flax)
  Offer healthy fats and magnesium, which support brain health and reduce stress.

• Green Tea
  Combines caffeine with L-theanine, giving you alertness without the jitters.

Ease Belly Bloat with These Gut-Friendly Foods

As hormones fluctuate, digestive discomfort and bloating can become more common. These foods help soothe your tummy, reduce water retention, and ease that “puffy” feeling:

• Cucumbers and Celery
  High in water and natural diuretics that flush out excess sodium.

• Ginger and Peppermint
  Known for calming the digestive tract and easing gas.

• Probiotic-Rich Foods (yogurt, kefir, sauerkraut, kimchi)
  Support a healthy gut microbiome to reduce bloating.

• Fennel
  An anti-inflammatory that relaxes digestive muscles.

• Cooked Vegetables
  Gentler on the digestive system for those prone to gas.

Calm Hot Flashes with Cooling, Hormone-Balancing Foods

Hot flashes are a hallmark symptom of menopause that many women find frustrating. These foods may help balance hormones and keep your body temperature steady:

• Soy Products (edamame, tofu, tempeh – I recommend buying organic as many soy products are GMOs))
  Contain phytoestrogens, plant compounds that can gently mimic estrogen and help reduce hot flashes.

• Flaxseeds
  Rich in lignans (another phytoestrogen) and omega-3s.

• Berries
  Packed with antioxidants and anti-inflammatory compounds that support hormone health.

• Cold Water & Hydrating Foods
  Think watermelon, cucumber, and citrus—perfect for staying cool and hydrated.

Want to know the coolest part about these foods? They don’t just help with brain fog, belly bloat, and hot flashes. They support your overall health, energy, and well-being at any stage of life. No matter your age or season, nourishing your body with wholesome, natural foods is one of the best ways to feel your absolute best.