A new study looked at 100 women going through menopause to understand how the timing of meals affects their symptoms. Researchers found that women who ate most of their fatty foods and calories later in the day experienced more heart discomfort and other menopause-related symptoms compared to those who ate these foods earlier. The study suggests that shifting when you eat—particularly eating more substantial meals with healthy fats in the morning and lighter meals in the evening—might help reduce uncomfortable menopause symptoms and protect heart health. This is an early finding, but it offers a simple dietary strategy that women can try alongside other treatments.

The Quick Take

  • What they studied: Whether the time of day women eat fatty foods affects how severe their menopause symptoms are, especially heart-related discomfort
  • Who participated: 100 women who had completed menopause and were overweight or obese. Researchers tracked what they ate for 7 days and measured their menopause symptoms using a standard questionnaire
  • Key finding: Women who ate most of their fats and calories in the evening had significantly more heart discomfort symptoms compared to those who ate these foods earlier in the day. The difference was statistically meaningful (p = 0.007 for evening fat intake)
  • What it means for you: If you’re experiencing menopause symptoms and tend to eat larger, fattier meals in the evening, shifting these meals to earlier in the day might help reduce heart discomfort and other symptoms. However, this is one early study, so talk with your doctor before making major dietary changes

The Research Details

This was a cross-sectional study, which means researchers looked at 100 postmenopausal women at one point in time rather than following them over months or years. Each woman kept a detailed food diary for 7 days, recording everything she ate and when she ate it. Researchers then divided eating times into two categories: morning meals (breakfast and lunch) and evening meals (afternoon snacks and dinner). The women also completed a questionnaire called the Menopause Rating Scale that measures 11 different menopause symptoms, including hot flashes, night sweats, heart discomfort, and bladder problems. Researchers measured their weight, height, and other health markers, and asked about exercise and lifestyle habits.

This type of study is useful for finding patterns and connections between diet timing and symptoms, but it can’t prove that one causes the other. It’s like noticing that people who carry umbrellas are wet—the umbrella didn’t cause the wetness, but both are connected to rain. Similarly, this study shows a connection between evening eating and symptoms, but we can’t be certain that changing eating times will definitely reduce symptoms without further research.

Understanding when women eat is just as important as understanding what they eat. Most nutrition research focuses on which foods are healthy, but very little research looks at the timing of meals. This study is important because it suggests that the clock matters—eating the same foods at different times of day might have different effects on health. This is especially relevant for postmenopausal women, who are at higher risk for heart disease and often struggle with weight gain and uncomfortable symptoms.

This study has both strengths and limitations. Strengths include that it used a validated symptom scale (the Menopause Rating Scale) that’s recognized by doctors worldwide, and researchers adjusted their analysis for confounding factors like age and exercise. However, the study is relatively small (100 women), included only women who were overweight or obese, and was conducted at one point in time. The researchers relied on women to accurately remember and record what they ate, which can be imperfect. Additionally, the study cannot prove cause-and-effect—only that a pattern exists. More research with larger groups and longer follow-up periods would strengthen these findings.

What the Results Show

The study found a clear pattern: women who ate less fat in the morning reported more heart discomfort, while women who ate more fat in the evening also reported more heart discomfort. Specifically, women below the average morning fat intake had significantly higher heart discomfort scores (p = 0.013). In contrast, women above the average evening fat intake had significantly higher heart discomfort scores (p = 0.007). This pattern held true even after researchers accounted for other factors like age, exercise, and overall calorie intake.

The relationship between fat timing and heart discomfort was consistent and measurable. For every increase in morning fat intake, heart discomfort scores decreased slightly. For every increase in evening fat intake, heart discomfort scores increased slightly. This suggests a real connection between when women eat fats and how much heart discomfort they experience.

Interestingly, the timing of energy (calories) showed a similar but slightly weaker pattern. Women who ate more calories in the morning had less heart discomfort, while those who ate more calories in the evening had more heart discomfort. This suggests that both the amount and type of food (particularly fats) matter, and the timing of when these foods are consumed influences symptoms.

The study also found that women with lower morning fat intake reported fewer bladder problems (p = 0.040). This was unexpected and suggests that meal timing might affect multiple menopause symptoms, not just heart discomfort. The overall menopause symptom score in the study group was quite high (average of 22.7 out of a possible higher score), indicating that these women experienced significant menopause-related discomfort. This high symptom burden makes the findings even more relevant, as any dietary strategy that might reduce symptoms could meaningfully improve quality of life.

This research builds on growing evidence that meal timing (called ‘chrononutrition’) affects health. Previous studies have shown that eating larger meals earlier in the day is associated with better weight management and improved metabolic health in general populations. This study extends that knowledge specifically to postmenopausal women, a group that faces unique health challenges. The findings align with research showing that late-evening eating is associated with increased cardiovascular risk. However, most previous research hasn’t specifically examined menopause symptoms, making this study a novel contribution to understanding how meal timing affects this specific life stage.

Several important limitations should be considered. First, this was a snapshot study—researchers looked at women at one moment in time, so we can’t know if changing eating patterns would actually improve symptoms. Second, the study only included women who were overweight or obese, so the findings may not apply to postmenopausal women at a healthy weight. Third, women recorded their own food intake, which can be inaccurate—people often forget what they ate or underestimate portion sizes. Fourth, the study couldn’t account for all possible factors that might affect menopause symptoms, such as stress, sleep quality, or hormone replacement therapy use. Finally, the study is relatively small (100 women), so larger studies are needed to confirm these findings. The researchers also couldn’t determine whether the timing of fat intake directly causes worse symptoms or whether other factors are involved.

The Bottom Line

Based on this research, postmenopausal women experiencing heart discomfort or other menopause symptoms might consider shifting their eating pattern to consume more substantial meals with healthy fats earlier in the day (breakfast and lunch) and lighter meals in the evening. This could mean eating a more satisfying breakfast with sources of healthy fat like nuts, seeds, or olive oil, and eating a lighter dinner. However, this is a preliminary finding from one study, so confidence in this recommendation is moderate. Women should discuss any significant dietary changes with their healthcare provider, especially if they take medications or have existing health conditions. This approach should be combined with other proven strategies like regular exercise, stress management, and adequate sleep.

This research is most relevant to postmenopausal women who are overweight or obese and experiencing menopause symptoms, particularly heart discomfort. Women at a healthy weight may not see the same benefits, as the study only included overweight and obese participants. Women who have already completed menopause and are no longer experiencing symptoms may not need to apply these findings. However, women approaching menopause might consider adopting this eating pattern as a preventive strategy. Men and premenopausal women would not benefit from this specific recommendation. Anyone with existing heart conditions, eating disorders, or specific dietary restrictions should consult their doctor before making changes.

If you decide to try shifting your eating pattern, you should expect to see changes gradually. Most dietary changes take 2-4 weeks to show noticeable effects on symptoms, though some women might notice improvements sooner. Heart discomfort and other menopause symptoms can fluctuate naturally, so tracking changes over at least 4-8 weeks would give a clearer picture of whether this eating pattern is helping you personally. Keep in mind that this is just one strategy—combining it with exercise, stress reduction, and adequate sleep will likely produce better results than changing meal timing alone.

Want to Apply This Research?

  • Track the timing and fat content of meals alongside menopause symptoms, specifically rating heart discomfort on a scale of 1-10 each evening. Record what time you ate meals containing fats (nuts, oils, fatty fish, avocado) and note your symptom severity that day. After 4 weeks, review whether days with more morning fat intake correlate with lower heart discomfort scores.
  • Set a goal to consume 60-70% of your daily fat intake before 2 PM, with emphasis on healthy fats at breakfast and lunch. Use the app to plan meals the night before, ensuring breakfast and lunch include sources of healthy fat like olive oil, nuts, seeds, or fatty fish. Set reminders to eat a substantial lunch and a lighter dinner. Track compliance with this eating pattern and correlate it with symptom improvements.
  • Use the app to create a weekly heat map showing meal timing, fat intake, and symptom severity. Compare weeks where you successfully ate more fats in the morning versus weeks with evening-heavy fat intake. Monitor not just heart discomfort but also overall menopause symptom scores, energy levels, and sleep quality. Share this data with your healthcare provider to determine if this eating pattern is beneficial for your individual situation.

This research is preliminary and represents one cross-sectional study in a small population. It cannot prove that changing meal timing will reduce your menopause symptoms. Individual responses to dietary changes vary significantly. Before making substantial changes to your eating pattern, especially if you have existing health conditions, take medications, or have a history of eating disorders, consult with your healthcare provider or registered dietitian. This information is not a substitute for professional medical advice, diagnosis, or treatment. If you experience severe heart discomfort or other concerning symptoms, seek immediate medical attention. Menopause symptoms have multiple causes, and dietary changes should be combined with other evidence-based approaches like exercise, stress management, and adequate sleep.