Hot flashes are one of the hallmark — and most uncomfortable — symptoms of menopause, characterized by sudden heat waves, sweating, and flushing. Affecting up to 80% of women during their transition, these sudden flashes of heat can disrupt daily life and negatively impact mood and overall well-being. While hormonal changes are often to blame, certain foods can act as triggers, making hot flashes more frequent or intense. But, there’s good news. By identifying and avoiding these dietary culprits, you can better manage your symptoms, regain control over your comfort, and feel more empowered in your body.
Ahead, learn the top foods that make hot flashes worse. Plus, practical tips to help you feel your best and manage symptoms during menopause.
The Top 10 Foods That Can Make Hot Flashes Worse, Backed By Research
#1 Spicy Foods
Spicy foods are one of the most common culprits when it comes to triggering hot flashes. Ingredients like chili peppers contain capsaicin, a compound that activates nerve endings and raises body temperature. This reaction mimics the sensation of a hot flash, making the symptoms more frequent and intense. For women already experiencing menopausal discomfort, eating spicy foods can exacerbate the situation almost immediately.
If you love spicy foods, consider seasoning your meals with mild herbs like basil, parsley, or thyme to add flavor without the heat.
#2 Caffeine
If you’re a coffee lover, unfortunately, for many women, there’s evidence linking caffeine intake to increased hot flashes. Caffeine acts as a stimulant, raising heart rate and triggering the release of adrenaline, which can cause your body temperature to spike. Beyond its impact on body temperature, caffeine can also interfere with sleep — a vital component for managing menopausal symptoms.
While you may not have to cut it out completely, studies have shown that women who reduce caffeine intake experience fewer and less severe hot flashes. Consider swapping your morning coffee for decaf options or herbal teas like rooibos, chamomile, or peppermint, which can promote relaxation and minimize hot flash triggers.
#3 Alcohol
While winding down with a cocktail or a glass of wine might seem relaxing, alcohol can dilate blood vessels, increasing blood flow to the skin and triggering the flushing sensation associated with hot flashes. In fact, research highlights a strong link between alcohol consumption and the severity of menopausal symptoms, especially vasomotor symptoms. If you’re looking for ways to reduce triggers, cutting back on or eliminating alcohol may make a noticeable difference.
If you’re disappointed by this news, consider reaching for a mocktail! When mindfully made, these alternative beverages can offer similar calming benefits without the adverse effects.
#4 Sugary Foods
High-sugar diets not only contribute to chronic disease, but they can wreak havoc on your blood sugar levels, causing spikes and crashes that disrupt hormonal balance. These fluctuations can directly contribute to hot flashes by stressing your body’s ability to regulate temperature. Sugary snacks like candy, soda, and baked goods are particularly problematic, yet, according to the CDC, on average, adult women consume 15 teaspoons of added sugars per day. This is more than double the amount recommended per day.
If you have a sweet tooth, you don’t have to deprive it! Instead, simply opt for something nutritious, such as fruits like berries or apples, or dates with nut butter — all of which provide natural sugars alongside fiber and nutrients.
RELATED: 13 Weight-Loss-Friendly Foods to Reach For When You’re Craving Sugar
#5 High-Sodium Foods
Processed and packaged foods like chips, canned soups, and fast food are often loaded with excess salt, which makes up more than 60% of the average American diet. Disrupting the body’s natural ability to regulate temperature, consuming a diet high in sodium can worsen hot flashes, leaving you feeling dehydrated, overheated, and uncomfortable.
To combat this, avoid packaged products and instead focus on fresh, whole foods. Instead of salt, use natural herbs and spices like garlic, lemon, ginger, and oregano to season your meals.
RELATED: Research Links Ultra-Processed Food Consumption to 32 Poor Health Outcomes
#6 Fried Foods & Refined Fats
Similarly, foods high in unhealthy fats, such as seed oils, french fries, and processed meats, can trigger inflammation and hormonal imbalances. Refined fats, such as those found in seed oils, are particularly problematic because they are often loaded with omega-6 fatty acids, which can promote inflammation when consumed in excess. This inflammation not only disrupts hormone regulation but also affects the body’s ability to maintain a stable temperature, making hot flashes more severe.
Instead of fried foods and refined fats, opt for healthier fats like those found in avocados, nuts, seeds, and olive oil. Baking, grilling, or air-frying foods can also provide a delicious and satisfying alternative without the inflammatory effects.
#7 Red & Fatty Meats
Red and fatty meats, such as beef, lamb, and pork, can contribute to the worsening of hot flashes due to their high saturated fat content. Diets rich in saturated fats have been linked to inflammation and hormonal imbalances, both of which are factors that exacerbate menopausal symptoms.
Instead, consider replacing red and fatty meats with lean protein sources like chicken, turkey, fish, or plant-based options such as lentils, tofu, and chickpeas — you can still make yummy protein-packed dishes without worsening symptoms!
#8 Dairy Products
For some women, dairy products such as milk, cheese, and yogurt can worsen hot flashes. Dairy has the potential to disrupt hormone regulation and cause mild inflammation in individuals who are sensitive or lactose intolerant. These reactions may intensify menopausal symptoms, including hot flashes and night sweats. If you notice a connection between dairy and your symptoms, consider switching to plant-based alternatives like almond milk, oat milk, or coconut yogurt. These options are not only easier to digest but also offer nutrients that support bone health and overall wellness during menopause.
#9 Chocolate
While chocolate may be a comforting treat, it can, unfortunately, trigger hot flashes for some women. Chocolate contains caffeine and theobromine, both of which are stimulants that can raise your heart rate and body temperature, potentially intensifying hot flashes. Dark chocolate, though rich in antioxidants, has a higher caffeine content than milk chocolate, which can make it a stronger trigger. Additionally, the sugar content in many chocolate bars and treats can lead to blood sugar spikes and crashes, further affecting hormone stability.
If chocolate worsens your symptoms, consider alternatives like carob, a naturally caffeine-free substitute that offers a similar taste without the triggering effects. For occasional indulgences, opt for low-sugar, dairy-free chocolate to minimize potential hot flash triggers. And don’t forget to consider other chocolate-free dessert options — from dates stuffed with nut butter to coconut yogurt bowls, there are so many nutritious and delicious treats to consider!
#10 Artificial Sweeteners
Although marketed as a healthier alternative to sugar, artificial sweeteners like aspartame and sucralose can disrupt gut health and hormonal balance. These imbalances may lead to more severe hot flashes for some women. Emerging research also suggests that artificial sweeteners might interfere with estrogen metabolism.
Natural sweeteners like raw honey, Medjool dates, or fresh fruit are better alternatives for those looking to reduce their refined sugar intake. Keep in mind that moderation is still important when consuming natural sweeteners.
Practical Tips For Managing Hot Flashes
While managing hot flashes can feel overwhelming, small dietary adjustments can make all the difference. Beyond specific foods, it’s important to stay hydrated, as drinking plenty of water throughout the day helps regulate your body temperature and minimize the intensity of hot flashes. To identify and avoid personal triggers, consider keeping a food diary to track meals and note any patterns that worsen symptoms. Additionally, focusing on a nutrient-dense diet rich in whole grains, lean proteins, and fresh produce can support overall hormonal balance and reduce inflammation.
By avoiding these dietary triggers and adopting a more balanced approach to your meals, you can significantly reduce the frequency and intensity of hot flashes, helping you feel more in control and at ease during your menopausal journey.
