Eat to Thrive During Menopause: Managing Your Symptoms with Nourishing Foods

by Jenn Salib Huber

For the millions of women grappling with perimenopause and menopause, a groundbreaking, science-based cookbook and nutrition program to reduce hot flashes, night sweats, brain fog, and other troubling symptoms with foods—not dieting—by a leading registered dietitian, naturopathic doctor, and intuitive eating counselor @menopause.nutritionist.

In her first book, nutritionist and naturopath Jenn Salib Huber gives the millions of women in perimenopause or menopause a clear path to using research-based information about food choices to alleviate their symptoms. Following the principles of intuitive eating, Salib Huber teaches readers to manage menopause without dieting and food rules. Instead, she lays out the key ingredients that can support women in midlife and follows it with recipes to equip them in the kitchen. The recipes include the five key ingredients to Powerful soy and phytoestrogens, protein, calcium, omega-3 fats, and fiber. These ingredients are the featured players in such mouthwatering recipes as Ginger Squash Red Lentil Soup (good for protein and fiber), Slow-Cooked Tikka Masala (filled with vital soy and phytoestrogens), Spinach and Mozzarella Pita Pizza (a great source of calcium), and even No Bake Peanut Butter Chocolate Tofu Pie for dessert (for fiber and omega 3s). Eat to Thrive During Menopause shows how nutrition for menopause health can be not only nourishing and satisfying, but healing and restorative too.
 

Genres: Cookbooks, Food, Nonfiction, Health

272 pages, Hardcover

Published October 21, 2025

About the author

Jenn Salib Huber RD ND is a registered dietitian and naturopathic doctor who helps women in midlife cut through the confusion and feel at home in their changing bodies. With a compassionate, non-diet approach, she specializes in menopause nutrition, intuitive eating, and helping women thrive—not just survive—through this powerful life stage.

As the creator of The Midlife Feast, a popular online community and podcast dedicated to menopause and intuitive eating, she’s guided thousands of women as they learn to manage menopause without diets and food rules, while finding a more peaceful relationship with food.

When she’s not working, you’ll find her traveling, hanging out with her husband and three teenagers, or obsessing over her cats and true crime documentaries.

Her debut book, Eat to Thrive During Menopause: Managing Your Symptoms with Nourishing Foods, is your down-to-earth guide to making food choices that support your health without sacrificing food joy.

Follow her to stay updated on new releases and resources for midlife women who are ready to feel good again—on their own terms.

Reviews

[Rebecca · Rating 3 out of 5]

Thanks so much to NetGalley for the free Kindle book. My review is voluntarily given, and my opinions are my own.

I had to double-check the blurb, but yes, it does claim that this is a cookbook. Yes, there are some recipes, but at least 1/2 of the book is just telling you guidelines for eating healthy. Talking about things like bone health, muscle and joint pain, and mood changes. Which, I am sure all of that information is all great. However, I was expecting a cookbook. The recipes don't even start until page.

There weren't even many recipes that looked good. I mean, No Bake Peanut Butter Tofu Pie? Although, I am sure loads of people like tofu, so maybe. If you like tofu, there are tons of recipes here.

Not really for me, but I am sure some people might like the information and recipes.

[Sarah Pitcher-hoffman · Rating 3 out of 5]

This is marketed as a "groundbreaking, science-based cookbook and nutrition program," and it has lots of nutrition information, but I would not call it a cookbook. There are not many recipes, and many of the ones that are included are pretty basic, such as various ways to make overnight oats. What it does have going for it is the nutrition information and what to eat as you are experiencing perimenopause and menopause. Much of this information was not new to me, as I have been attending workshops and listening to experts on this topic for a few years now, but it was good to read that information I have previously learned is backed up in this book. I was disappointed in the receipe section; I had been hoping to get some really good and different recipes that I could make during this time in my life, and there really were not many new or interesting recipes in here.
What I did love about this book is the emphasis she puts on not dieting. In our world, there is way too much emphasis put on dieting and eating the right way, and this author encourages you to listen to your body and know what you need to eat - or, as my grandmother used to say, "everything in moderation." I thank NetGalley and Workman Publishing for the e-arc in exchange for an honest review. I give this book 3.5 stars, but round it down to 3 because of the lack of recipes included in a "cookbook."

[Pam Masters · Rating 3 out of 5]

I want to thank Workman Publishing and NetGalley for the opportunity to read an advanced copy of Eat to Thrive During Menopause. All opinions presented here are solely mine.

I was excited to give this cookbook a read when I came across it, because I am in the throes of hormonal changes. Any help I can get during this time is truly appreciated! Unfortunately, this book didn’t do it for me. The recipes are easy to read and understand. But I need more than that.

While I appreciate the science and the explanation behind including certain foods in one’s diet, there’s a distinct lack of alternatives offered. Some of the ingredients are not easily accessible. And I say that as someone who lives in a culturally diverse area with many shopping options. If the ingredients are available, they aren’t always affordable.

Another issue I have with the recipes in this book is the lack of variety. I understand that certain ingredients are used repeatedly because of the benefits they offer. But if I were to make several of the recipes, I would be the only person in my house to eat them. And that takes it back to the ingredients used.

Overall, this cookbook, which contains under 100 recipes, is a pass for me. But that doesn’t mean it won’t work for you!

[Christine · Rating 4 out of 5]

"Following the principles of intuitive eating, Salib Huber teaches readers to manage menopause without dieting and food rules. Instead, she lays out the key ingredients that can support women in midlife and follows it with recipes to equip them in the kitchen. The recipes include the five key ingredients to Powerful soy and phytoestrogens, protein, calcium, omega-3 fats, and fiber."

This book has definitely helped me name and identify some of my perimenopause symptoms. Ugh. The good news is that there are quite a few delicious looking recipes in this book that can help us during the onset and through menopause without dieting or changing food habits entirely. Nice photos and easy to follow recipes make this a book to look for if your symptoms and experiences are becoming difficult to manage.

I received a free ebook copy of this book from NetGalley in exchange for a fair review.

[The Sassy Bookworm · Rating 4 out of 5]

Eat to Thrive During Menopause: Managing Your Symptoms with Nourishing Foods by Jenn Salib Huber

Rating: 4 Stars

I picked up Jenn Salib Huber’s latest with curiosity and walked away impressed, if not completely dazzled. This book sits somewhere between a practical nutrition guide and a cookbook, leaning more heavily into evidence-based advice about how food can help ease the often confusing and uncomfortable symptoms of perimenopause and menopause. If you want a friendly, research-informed roadmap to eating for midlife wellness, this is a solid pick.

What the book does well
Huber, a registered dietitian and naturopathic doctor, grounds her recommendations in current research and translates it into clear, actionable advice. The core idea is simple and compelling: certain foods and nutrients can help manage symptoms like hot flashes, night sweats, and brain fog. She highlights five key nutritional players—soy and other phytoestrogens, adequate protein, calcium, omega-3 fats, and fiber—and explains why each matters during this life stage.

Beyond the explanations, the book aims to be usable: Huber shows how these ingredients can be incorporated into everyday meals and offers an intuitive-eating approach that feels non-restrictive and realistic. The tone is approachable and encouraging, which makes the science feel practical rather than overwhelming.

The recipes
There are 55 recipes sprinkled throughout the book, and they’re designed to showcase those five nutritional priorities. Examples include a ginger-squash red lentil soup (protein + fiber), a spinach and mozzarella pita pizza (calcium), sweet potato salmon cakes (protein + omega-3s + calcium), and even a no-bake peanut butter chocolate tofu pie that leans on soy/phytoestrogens for dessert. Many of the dishes are straightforward and comforting—perfect for someone who wants useful, no-fuss meals rather than elaborate culinary projects.

What held me back from five stars...While the nutrition content is definitely strong and grounded in evidence, the recipe collection is relatively modest and often on the simple side—think a handful of overnight oats variations and other basic preparations. If you come expecting an expansive, creative cookbook full of complex recipes, you might be a bit disappointed. Where the book truly shines is as an educational resource about what to eat during perimenopause and menopause, not as a chef’s compendium.

Small touches I liked

- The book has an inviting cover and a warm, approachable voice that makes it easy to read.
- The practical focus on kitchen-friendly ingredients means the suggestions are realistic for busy people.
- The intuitive-eating lens is refreshing: it’s more about nourishment and symptom support than strict dieting.

Bottom line
Eat to Thrive During Menopause is a useful, research-backed guide for anyone navigating midlife hormonal changes who wants to use food as part of their toolkit. It’s not the most adventurous cookbook, but it delivers clear, practical advice and simple recipes that illustrate how to incorporate supportive nutrients into your daily life. Four stars for being informative, accessible, and genuinely helpful—especially if you’re looking for a sensible, food-based approach to managing menopause symptoms.

⚠️This review was written based on personal opinions and experiences with the book. Individual preferences may vary⚠️

[Padmajha [PJ] Me and My Bookshelf · Rating 5 out of 5]

This book is a science-backed, well-researched, and informative guide that combines nutritional knowledge with practical cooking techniques. It offers clear explanations of how different nutrients support hormonal balance and overall well-being during menopause. The detailed, evidence-based sections on nutrition are followed by a wonderful collection of recipes at the back, designed to help women navigate this stage of life with confidence and ease.
What I found most useful were the sections that break down key nutrients for specific menopause symptoms, along with supportive notes on hormone therapy. I also loved the concept of picking your favourite foods in five categories (Soy, Protein, Fibre, Calcium, and Omega-3s) and mixing and matching to suit your taste and needs. The Kitchen Connection and On the Menu are a plus in each chapter.
I really appreciated the author’s focus on intuitive eating rather than restrictive dieting. As someone familiar with the challenges of diet culture, I found the tone refreshing, especially the way it encourages women to listen to their bodies and understand what truly nourishes them.
The recipes are simple to make and fit easily into a busy lifestyle, which makes healthy eating feel approachable. The book features a good mix of vegetarian and gluten-free recipes, all accompanied by beautiful photos. While some of the nutrition advice may be familiar to those already exploring menopause-related health topics, it’s reassuring to see it backed by solid research.
The writing feels encouraging and practical, showing how science can be applied to everyday cooking. What I liked is the science-based yet empathetic approach. It views food as a tool for healing and balance, not as a system of rules or restrictions. The recipes are flexible, adaptable, and designed to make women feel supported through all stages of menopause.
This book offers both knowledge and inspiration. It’s a thoughtful, empowering resource for anyone who wants to use food not just to manage menopause symptoms, but to thrive during midlife and beyond.

[Jenn · Rating 4 out of 5]

Eat to Thrive During Menopause by Jenn Salib Huber

This book was written by the host of The Midlife Feast podcast. I was not familiar with the podcast prior to reading this, but it's worth checking out if you're interested in a variety of menopause and nutrition related topics. Eat to Thrive During Menopause was jam packed with information. Roughly half of this book was a thorough exposition on the data related to menopause symptoms, why they occur, and how to mitigate them (like hot flashes, night sweats, depression, anxiety, mood swings and several others). Tons of great details about specific nutrients and their benefits can be found in this book (i.e. phytonutrients, soy, Omega-3's, Vitamin D, etc.). I appreciated that no food groups are demonized. I'm tired of feeling guilty for eating carbs, when they can be a necessary component to a healthy and balanced diet.

The other half of the book was dedicated to recipes. Each recipe included a helpful list of which beneficial nutrients it contained, measurements were in both English and metric, and several pictures were displayed. Many recipes are vegetarian-based, but it wouldn't be difficult to add a meat or seafood to most of them, if desired. The recipes were fairly straight-forward and didn't require too much time, appliances, or weird ingredients. Some of the ingredients aren't regulars for me (ground flax seed, chia seeds), but I know most of them are available at my local, rural grocery store.

4/5 stars. The key philosophy of this book is the Mediterranean Diet + Intuitive Eating can help mitigate a lot of menopause symptoms. Very information dense, which is simultaneously really helpful, but also a bit of a grind to get through at times. However, all the info given allows you to pretty much make a customizable plan of attack catered to what you need: just start including specific nutrients to alleviate specific symptoms.

Thank you to NetGalley, Jenn Salib Huber, and Workman Publishing Company for the opportunity to read the eARC. All opinions expressed are my own.

[Sonia Williams · Rating 4 out of 5]

As a menopausal woman I was intrigued at what this book would recommend and the approach of intuitive eating with a scientific background. Intuitive eating has been around for many years and looks to establish a healthier relationship with your body, listening to natural cues rather than following a set diet.
The book is in four parts - Part 1 explores and explains peri-menopause and menopause with reference to some of the symptoms. Part 2 This section goes into detail about possible symptoms and start to link in the nutritional elements that can connect and help with said symptoms. Part 3 revolves around building a nutrition capsule wardrobe and highlights key ingredients that benefit a woman in any menopausal stage.

Part 4 consists of the 55 recipes and has measurements in cups and grams. The meal types covered include Breakfast (I could have done with more savoury options); Soups & Stews (mainly vegetarian); Mains (Light meats/fish and vegetarian options); Salads & Small plates (fish / vegetarian) Sweets & Snacks (savoury but mainly sweet options).
The recipes were easy to follow and give enough variety that you can improvise your own options. Too early to gauge any affects but an interesting and informative read.
My thanks to the publisher and Netgalley for access to this ARC. All views are my own.

[Mel Kettle · Rating 4 out of 5]

Like many menopause books I’ve read, I wish this one had been around when I was going through it ten years ago. I’ve read A LOT of books on menopause and food since then, and this is one of the better ones.

I particularly like how the author talks about “The Kitchen Connection” in relation to symptoms – and is honest about how there is “no magic recipe or diet” to fix many of them! She is also clear that this isn’t a “diet” in terms of weight loss, but a way of eating to support your body and brain during menopause.

There is a very thorough and detailed overview of menopause, the symptoms and things to look out for, which is far greater than I expected in what I assumed would be a cookbook.

The recipes look delicious, and I’m looking forward to trying some of them. Especially the tofu broccoli salad with kimchi miso dressing (why yes, I have just returned from a holiday in Japan!), the cilantro (coriander) black bean salad, and the spicy black bean burgers.

This is a book I’ll be buying to add to my collection, and I’ll be adding it to my menopause resource list when it’s out in Australia at the end of December.

Thank you Netgalley and Workman Publishing Company for an advance e-ARC.

[LM · Rating 5 out of 5]

This book should be handed to every woman approaching perimenopause or menopause. Eat to Thrive During Menopause is the comprehensive, practical guide so many of us have been searching for. There is truly no more mysterious destination than menopause—and it’s honestly wild how women are often expected to navigate it alone, spending hundreds or even thousands of dollars on treatments and “solutions” that barely move the needle.

Personally, I’ve tried just about everything with little success. I turned to diet as a potential tool, but until now, I hadn’t found anything as clear, thoughtful, and empowering as this book. Jenn Salib Huber not only breaks down the stages and symptoms of menopause, but also explains why specific foods and nutritional strategies can relieve—and in some cases, even resolve—those symptoms.

I'm incredibly grateful to have discovered this book and will absolutely be gifting it to friends this Christmas.

Huge thanks to Jenn Salib Huber, Workman Publishing Company, and NetGalley for the ARC.

[Carlie · Rating 5 out of 5]

Thank you NetGalley for this ebook in exchange for an honest review.

I am not going through menopause yet, but this was a very interesting and eye opening read nonetheless.

Outlines and explains, in 3 parts, all the stages women go through during that time period in their life, whether it’s before (perimenopause), during menopause or after (postmenopause). Also talks in depth about the importance of nutrition during menopause, for both mental and physical health, as one’s body changes: your bones, your muscles, your cognitive health, your heart health.

This book also explains about the need for key ingredients, like proteins and fibre, to keep your body healthy and thriving. Most importantly it highlights the need to give yourself compassion during this tough transition period in your life.

Part 4 is dedicated to appetising recipes that are full of nutritious food that is needed during those periods of your life to help reduce symptoms, to help muscles, brain function and everything in between.

[Teri · Rating 5 out of 5]

I've been a follower of menopause.nutritionist on Insta for ages so I'm definitely a fan and I jumped at the chance when the opportunity came up for me to preview her new book. Jenn is as delightful as she is practical, and she is SMART! Managing menopause symptoms using nutritious foods? Yes! But in a way that promotes a healthy body image and a realistic lifestyle. No fat shaming, no diet mentality, and no overwhelming rules. She's really good at what she does and there is no doubt that this book will have a huge impact on the lives of many women! Great advice plus some really amazing recipes that are so good you'll put them on repeat!

Thank you to NetGalley, Workman publishing, and Jenn Salib Huber for the advance review copy!

[Anna · Rating 2 out of 5]

Netgalley ARC- I was expecting a cookbook but the majority of the book is about what to eat as an older woman. As an older lady approaching menopause, I was mildly interested. However, her approach is to increase your soy intake, and the handful of recipes are there only to support this idea. As someone who can't eat soy due to thyroid issues, I felt that her brief dismissal of this concern was rather rude. There are probably women out there who don't have thyroid issues and this book will be good for them, but it's not for me.

[Amanda · Rating 4 out of 5]

I appreciated that this book covered a bit of general Perimenopause and menopause info, and dove in to how food types and nutrients can impact symptoms. Specific recipes and meal plans were recommended. The recipe chapter had lots of good sounding dishes, and they were labelled as to what nutritional benefit they were providing to alleviate symptoms. All also included a full color photo. I found this to be a unique and helpful guide.

[Deb Benfield · Rating 5 out of 5]

As a Registered Dietitian/Nutritionist specializing in both treating eating disorders and working with women in midlife and beyond, Jenn's book is an absolute "must read" for my clients and anyone looking for sound advice on nourishing their bodies without the toxic sides of diet culture and body shame. Hallelujah!

Deb Benfield, M.Ed., RDN/LDN, author of Unapologetic Aging: How to Mend and Nourish Your Relationship with Your Body

[Elaina · Rating 5 out of 5]

I loved how the author really focused in on the key ingredients with nutritional benefits for support of women’s health in mid-life. I found it to be very direct, to the point, without a lot of fluff. This is exactly what I need right now! And I find the recipes to be accessible and pretty simple, which is also a must when life is so busy. Love this book!

[Thebestdogmom · Rating 4 out of 5]

Very good book. So informative. It’s so hard to find good information online about this topic. This book was very useful. A lot of good recipes but even without them the informational part of the book was great!

[Paula · Rating 5 out of 5]

Clear, reasonable explanations about what is happening to your body and interesting ways to think about how to eat during this time of transition.

I’ve been a big fan of Dr Salib Huber for a while now. This book is so straightforward, like all her advice.

[Cherie · Rating 3 out of 5]

Wow, I learned I'm not perimenopausal, I'm late reproductive phase, ha! But this book is interesting, lots of info. Unfortunately I'm on a no-soy diet now bc of thyroid stuff so many of these recipes are not good for me, but nice books.

[Mary · Rating 5 out of 5]

"East to Thrive During Menopause" is an excellent dietary reference for navigating through the menopausal years and beyond. I appreciate the recipes focus on whole, anti-inflammatory foods.

[Anna Stedman · Rating 5 out of 5]

excellent

[Marissa Sharkey · Rating 5 out of 5]

⭐️⭐️⭐️⭐️⭐️/5 stars

I love learning from other RDs as I am one myself. I follow her content and love that she came out with this great resource!

I love the non diet approach and supportive notes for hormone therapy. The sections were well organized and broke down important nutrients for specific menopause symptoms. I also loved the recipes! I haven't tried them yet but plan to. This cookbook is comprehensive, versatile in recipes and evidence based research to support it. The educational pieces and myth busting throughout the book were great. This is a wonderful resource for women who want to learn and lean into lifestyle changes to manage menopause.

[Mikala · Rating 4 out of 5]

This is a science-forward, supportive cookbook that truly stands out for anyone navigating menopause or simply interested in nutrition for midlife well-being. I've tried a few of the recipes already and found the instructions refreshingly straightforward—no complicated cooking skills required, but plenty of room to embellish or adjust for individual tastes.

What sets this book apart is how it blends solid nutritional science with practical advice, focusing on ingredients and approaches that make sense for a very specific audience: women dealing with menopausal symptoms, with easy access to a wide variety of foods. Sure, some info is pretty standard (think: protein needs, glycemic index), but all of it is expertly tailored to be relevant and actionable. There's something for everyone, from high-protein main dishes to simple, nourishing snacks.

The author’s approach to food as medicine is one that resonates deeply with me—it’s a guiding principle in my life. The recipes support this philosophy, offering healing, restorative options without unnecessary restriction or “diet mentality.” Whether you’re a beginner or a seasoned cook, you’ll find delicious ideas that can be tweaked to suit your own needs and tastes, along with a lot of understanding and science to back them up.

Highly recommended for anyone interested in using food as a tool for thriving during menopause—and beyond.

[GONZA · Rating 3 out of 5]

The book has an initial part that is extremely well documented and a second part with interesting recipes, with photos for almost every recipe (which are a must for me) and also puts equivalencies between American measurements and those of the rest of the world (from Oz. to grams). So even though I am a bit ambivalent about taking so many nutritional supplements through food and not through the supplements specifically designed for the menopause, I found the book quite interesting and certainly many of the recipes are must-do.

Il libro ha una parte iniziale estremamente ben documentata ed una seconda parte con delle ricette interessanti, con le foto quasi per tutte le ricette (che per me sono un must) ed inoltre mette le equivalenze tra le misure americane e quelle del resto del mondo (da Oz. a grammi). Quindi anche se sono un po'ambivalente per quanto riguarda l'assunzione di cosí tanti integratori alimentari attraverso il cibo e non attraverso gli integratori appositi per la menopausa, il libro mi é sembrato piuttosto interessante e sicuramente molte delle ricette sono da fare.

I received from the Publisher a complimentary digital advanced review copy of the book in exchange for a honest review.