Menopause
We’ve teamed up with The Menopause Charity and menopause nutrition expert Tammy Gee of Seven Colours of Nutrition to create a series of budget-friendly shopping tips and recipes that may help to ease menopausal symptoms.
The price of managing menopause
We commissioned research to understand more about the financial and lifestyle pressures of managing menopause.*
The results highlight the real cost of menopause - and why simple, affordable support is so important:
- Half of women (50%) told us they don’t have enough information about food and diet support during menopause.
- One in four (24%) feel financial strain from the cost of supplements, wellness products and therapies linked to menopause, with nearly a third cutting back on household spending as a result.
- Nearly three in ten (29%) have wasted money on ineffective products.
- More than half of (58%) believe everyday foods should play a bigger role in menopause support than supplements or wellness trends.
- Eight in ten (81%) say affordability is essential when choosing menopause products or solutions.
*Consumer research of 1,000 UK adults who are currently experiencing or have previously experienced menopause/perimenopause was carried out by OnePoll in September 2025.
My story: Tammy Gee on nutrition in menopause - why food matters
I began perimenopause at 37 and, like many women, was surprised by the range of changes I experienced and how little information was available. It was only through my own personal experience that I came to understand and discover how our bodies work at this important stage of our lives.
Hormones don’t just influence our monthly cycle - they also affect energy, sleep, mood, skin and weight. As oestrogen and progesterone shift during menopause, our bodies process nutrients differently. Eating well can make a real difference to how resilient we feel and how our bodies respond to the menopause.
Nutrition at this stage of life doesn’t need to be restrictive or complicated. Instead of worrying about what to cut out, think about what you can add in - like leafy greens, a sprinkle of seeds, or an extra portion of colourful veg. Small, sustainable swaps really add up. And cooking from scratch can be simple too: one-pan meals, slow-cooker dishes, and batch cooking can save money and energy while keeping you nourished.
Simple, affordable recipes
Tammy has created a selection of recipes using everyday budget-friendly ingredients found in Aldi that can help to ease the symptoms of menopause. From a Sweet Potato Fish Pie to a Quick Chickpea Curry, each dish is designed to be nutritious, easy to make and, most importantly, delicious.
Tammy’s tips for shopping on a budget
Buy frozen fruit & veg: Can be cheaper than fresh, longer-lasting, and just as nutritious. Perfect for smoothies, soups, and curries.
Bulk cook and batch freeze: Make soups, stews, or curries in larger portions to always have nourishing meals ready.
Pick up protein: Eggs, beans, lentils, and tinned fish (like sardines or mackerel) support muscle and bones without breaking the bank.
Choose wholegrains: Brown rice, oats, and wholemeal pasta are affordable staples that provide fibre.
One extra colour a day: Add just one more colourful fruit or veg to your plate - carrots, apples, or leafy greens provide nutrients at low cost.
Shop smart with seasonal: Seasonal produce is fresher, tastier, and often cheaper. Look for “wonky veg” or Aldi’s latest Super 6 offering.
Some key nutrients to focus on when shopping:
Find out more
Supporting your body through menopause doesn’t have to be complicated or expensive. With expert guidance and everyday choices, you can feel stronger, more balanced and confident.
We’ve partnered with The Menopause Charity, who provide trusted information and support to help women navigate every stage of menopause.
Find out more and access their resources at themenopausecharity.org/information-and-support, or follow them on Facebook, Instagram, and X.
