Foods That May Be Making Your Hot Flashes Worse

Hot flashes are one of the most common and disruptive symptoms of perimenopause and

menopause. While hormone fluctuations are the root cause, your daily diet can play a powerful

role in either calming or triggering these sudden waves of heat. If you’re looking to reduce the

intensity or frequency of hot flashes, here are some common food triggers to watch out for:

Spicy Foods

Spicy meals—think chili peppers, hot sauce, and curry—can raise your body temperature and stimulate the nervous system, often leading to an immediate hot flash.

Caffeine

That morning cup of coffee might give you a mental boost, but caffeine is a known vasodilator, which can trigger hot flashes and night sweats in sensitive individuals.

Alcohol

Red wine, in particular, is a common culprit. Alcohol can dilate blood vessels and disrupt

thermoregulation, making hot flashes more frequent and severe.

Sugar & Refined Carbs

High-glycemic foods like white bread, pastries, and soda can cause blood sugar spikes and

crashes—both of which can stress the body and worsen hot flashes.

Processed & Fried Foods

These often contain trans fats and additives that may promote inflammation and hormonal

imbalance, increasing the likelihood of symptoms.

✅ What to Choose Instead

Cooling, stabilizing foods like leafy greens, berries, whole grains, flaxseeds, and plant-basedproteins can support hormone balance and reduce hot flash frequency. Hydration and steady blood sugar are key—opt for water, herbal teas, and meals rich in fiber and healthy fats.