14 Top Natural Foods For Hot Flashes

Hot flashes are normally associated with menopausal women. However, they can occur in pregnant women as well. Hot flashes are an intense sensation of warmth felt on the body and accompanied by profuse sweating. Certain medications, lifestyle factors and weight gain are known to increase the intensity and episodes of hot flashes. Hot flashes are normally restricted to the upper body. They can make you feel suffocated and claustrophobic. There are certain foods that you can include in your diet to reduce the intensity and experience of hot flashes.

hot flashes

Foods for Hot Flashes

Black Cohosh

There is no scientific evidence to substantiate the use of black cohosh for treatment of hot flashes. Nevertheless, it is still being used in the treatment of hot flashes.

Normally doctors prescribing it tell patients to not use it for more than 6 months. It is better that patients exercise prudence while taking it. Never take the herb without strict medical supervision.

black cohosh


Soy is another food product that you can take in liberal amounts if you are suffering from hot flashes. Experts recommend that it is best to take soy in its natural form than supplements. Make sure that you are consuming enough soy in the form of soya beans, soya milk, tofu and miso all of which are rich sources of soy.



Flaxseeds have gained immense popularity in the recent years because of their potential health benefits. Not only are flaxseeds rich in omega-3 fatty acids, but are also being used to remedy hot flashes. Have a tablespoon of flaxseeds every day. Just sprinkle the flaxseeds in your soups, smoothies or porridge. It will, however, take at least 6 months before you see a noticeable difference.


Citrus Fruits

Citrus fruits like lime, sweet lime, oranges, guavas and grapefruits are rich in bioflavanoids, which are said to reduce the severity of hot flashes. This is because bioflavanoids have phytoestrogenic properties that help to increase the levels of natural estrogen in the body thus reducing the intensity of menopausal symptoms like hot flashes.

Make sure you take in at least 2-3 servings of citrus fruits everyday in your diet. Besides bioflavanoids, you will also get a rich dose of vitamin C, which will further boost your immunity.

citrus fruits

Herbal Teas

Certain herbal teas are soothing and refreshing on the body and are said to curb the number of episodes of hot flashes. Some of the popular herbal teas for relief from hot flashes are chamomile tea, mint tea and linden tea. Drink several cups of herbal tea. This will keep you hydrated, cool and reduce the severity of the attacks. It is also a good idea to drink sage tea before hitting the bed.

herbal tea

Evening Primrose Oil

Evening primrose oil when taken in the form of tablets or a tonic is said to have a beneficial effect on the symptoms of menopause. It has gamma linoleic acid, which aids in sleep and makes you sleep better at night. It also regulates the amount of estrogen circulating in the body due to its natural estrogenic properties. It is also known to increase the amounts of prostaglandins in the body.

evening Primrose Oil

Sage Tea

Try drinking sage tea twice daily. Sage gives immense relief from hot flashes and is also known to give relief from diarrhea, headaches and general anxiety.


Vitamin E

Take food rich in vitamin E or supplements of Vitamin E, which help to give relief from hot flashes. This is because vitamin E has anti-oxidants that help in reducing the symptoms. Eat a diet that is rich in vitamin E.  These are foods like beans, eggs, fish and green vegetables all of which are rich in vitamin E.

vitamin e

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Make sure you drink enough water throughout the day. Drinking adequate quantities of water will ensure that you always stay cool and hydrated at all times. It will also compensate for the water loss that occurs during an episode of a hot flash. You can also take fluids in the form of soups, fruit juices and decaffeinated teas. Adequate fluid intake is very vital.

drink water

Iron Rich Foods

An iron deficiency is the worst thing you can have if you are already reeling under the attack of menopause symptoms. Iron levels also tend to fluctuate when you are suffering from menopause. That is why it is vital that women take and eat iron rich foods to help cope with the iron deficiency.

Make sure you eat foods that are rich sources of iron. These include organ meats like liver, spinach, green leafy vegetables, black raisins, eggs, nuts and iron fortified cereals. If your deficiency is severe, try an iron supplement.



Along with iron, it is also very important to take adequate amounts of protein. Proteins are the building blocks of life. Without enough protein, your body goes off balance and the hormonal production becomes imbalanced. This can lead to less than optimal production of estrogen, which helps to regulate menopause like symptoms. Take protein rich foods like peanut butter, peanuts, nuts, cheese, lentils and other legumes.


Hormone Balancing Fats

Hormone balancing fats are fats that are needed for stabilizing the different hormones in the body. These are found in nuts, avocadoes, olive oil and flaxseeds. Fatty fish like salmon is also good.

hormonal balancing foods


Make sure you eat a variety of different vegetables every day. These help to improve the digestive flora keep our body healthy and enhance the production of sex hormones. Therefore, while your body stops producing estrogen during menopause, you will not feel its immediate effects if you heap your plate with good and nutritious vegetables.

Diet remedies are generally effective in curing and preventing a large number of ailments. Good food leads to a healthy mind and a fit body and will minimize your experience of hot flashes during menopause.


Avoid Certain Foods

It is recommended that you restrict the intake of certain foods like caffeinated beverages, spicy and chilly foods and fatty foods, which can make you feel worse. Besides these foods rarely have any intrinsic nutritional value. They can only make you feel worse than what you are actually feeling.

avoid foods

Caution: Please use Home Remedies after Proper Research and Guidance. You accept that you are following any advice at your own risk and will properly research or consult healthcare professional.