How Your Diet May Impact Hot Flashes in Summer

Lifestyle |
4 min read

Published

July 03, 2026

Medically reviewed by

Alyssa Dweck MS, MD, FACOG, MSCP, Chief Medical Officer

Wondering if there’s anything you can do to prepare for perimenopause hot flashes in the summer heat?

While some hot flashes may be inevitable, experts believe there’s one factor you can control for potential menopause symptom relief: your diet. Bonafide Chief Medical Officer, Dr. Alyssa Dweck, shares insights about foods that trigger hot flashes and how an anti-inflammatory diet during menopause may be key to staying cool, despite rising temperatures.

Can Healthy Eating in Menopause Help with Hot Flashes?

Up to 80% of women report some type of vasomotor symptom, such as hot flashes or night sweats, during perimenopause.¹ Healthcare providers believe that the body’s volatile and then decreasing levels of estrogen throws off its natural thermostat, leading to sudden rushes of heat throughout the body.²

But, might what you eat determine how often—and how intensely—you experience hot flashes? According to research, it’s possible.³ A growing body of evidence suggests that low-inflammatory diets may help to reduce some menopausal vasomotor symptoms.⁴

Here we take a look at what foods can potentially trigger hot flashes and which may offer menopause symptom relief in warmer weather.

Foods That May Trigger Hot Flashes

Experts agree that some foods may have a higher chance of triggering hot flashes than others. Dr. Dweck suggests limiting or removing foods that are associated with increased vasomotor symptoms from your diet if you’re noticing a connection.

“Hot flashes are triggered by an elevation in core body temperature in women with a narrow thermoneutral zone during perimenopause; an area in the brain also referred to as an “internal thermostat”. Warmer ambient temperatures during summer months independently and additionally lower the threshold of tolerance for vasomotor symptoms, like menopausal hot flashes,” Dweck notes.

So, which foods are more commonly linked to triggering hot flashes during warmer months?

“Foods which may be associated with and may actually worsen hot flashes include: spicy foods, alcohol, caffeine, hot drinks, and sugary foods. Capsaicin, which is found in spicy foods, directly stimulates thermoreceptors and dilates blood vessels. Similarly, alcohol acts as a vasodilator, and can lead to vasomotor symptoms,” Dweck adds.^5,6

Foods that can be associated with hot flashes include: ^7,8

Spicy foods
Hot foods
Caffeine
Alcohol
Baked goods (i.e. high sugar/simple carbs)
Sugary beverages
High-fat foods

Foods for Menopause Hot Flash Relief

Fortunately, research shows that the phenomenon, this potential connection between hot flashes and specific foods, may work in reverse, too. Dr. Dweck suggests that specific hormone-boosting foods may help women in perimenopause reduce the frequency and severity of hot flashes, especially in warmer weather.

Foods associated with hot flash relief often fall within the Mediterranean diet, an anti-inflammatory diet that prioritizes minimally-processed, plant-based foods.⁹ Research suggests that women following the Mediterranean diet are less likely to experience hot flashes or night sweats in perimenopause or menopause.^10,11

Low-Inflammatory Foods for Menopause Nutritional Support

Low-inflammatory foods that can fall within the abovementioned Mediterranean diet include: ¹²

Fruits and vegetables
Whole grains like barley, quinoa, oats, and brown rice
Nuts
Legumes
Healthy fats from extra virgin olive oil, avocadoes, or fish
Lean proteins from fish, poultry, and eggs

Potential Hormone-Balancing Foods

Additional research shows that soy-based foods contain compounds that could provide hot flash relief—potentially reducing occurrences by more than 25%.¹³

Scientists believe this may be due to the presence of phytoestrogens in soy products, which can mimic natural estrogen and offer hormone-balancing effects, in addition to potentially causing hormonal side effects.¹⁴

Phytoestrogen-Rich Foods for Hot Flashes

If you’re interested in incorporating more phytoestrogens into your daily diet, it’s always a good idea to speak with your healthcare provider first, as they know your medical history best.

Phytoestrogen-rich foods can include:¹⁵

Tofu
Edamame
Soy milk
Tempeh
Soybeans
Miso
Soy sauce

Diet Changes to Consider for Menopause Symptom Relief in the Summer

While there’s no way to completely prevent hot flashes during perimenopause, what you eat may have an impact on their frequency and severity. Consuming minimally-processed, low-inflammatory foods may help to keep you more comfortable while you navigate perimenopause in warmer weather.

If you’re looking for some additional tips on how to stop hot flashes, fast, check out the below video from Bonafide Chief Medical Officer, Dr. Alyssa Dweck

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