Do (most helpful patterns)

• Fiber targets: aim ~25–35g/day with oats, beans, berries, veggies, seeds
• Protein + fiber per meal to reduce "menopause belly" drift
• Whole soy foods (tofu/tempeh/edamame) for hot flashes in many studies
• Omega-3 fish (salmon/sardines) + olive oil + nuts (Mediterranean pattern)
• Vitamin D foods (fatty fish, egg yolk, mushrooms, fortified milks)

Don't / Limit (common symptom amplifiers)

• Alcohol (hot flashes, sleep, weight, mood)
• High caffeine especially after midday
• Spicy foods if they trigger hot flashes/GERD for you
• Ultra-processed salty/sugary foods

For bloating/fiber

• Start low and go slow: add 1 high-fiber item every 2–3 days + water
• Rinse canned beans; start with lentils; try ginger or peppermint tea