The Galveston Diet: Everything You Need to Know

Do you feel tired, haven't had your period for months, experience continuous mood swings and feel hot flashes on a regular basis? Then it's official, you're going through menopause. You have reached that hormonal phase in which all women feel a bit lost and have to deal with all kinds of side effects in which your body keeps changing and makes you feel that your fertility has come to an end.

In addition, as if that were not enough, treatment options for menopause are still few and almost always reduced to the use of dietary supplements to help us cope with the side effects, but they never tell us if there are simpler natural alternatives to make our passage through menopause much more pleasant. For example, changing our diet. And that is precisely what we will do throughout this article, explain a new diet developed exclusively by and for women with menopause who seek to improve their health and quality of life as they go through the end of their hormonal cycle: The Galveston Diet.

This new diet has been developed by an experienced gynecologist who has spent her entire career treating women in all their hormonal phases, with special emphasis on the study of those women who experience the end of their fertility and suffer all kinds of side effects that make both their health and mood vary, being the slowing of metabolism and hot flashes the most common and in which this new diet seeks to act.

And what is the Galveston diet? Is it really reliable or is it another fad diet that promises results in a short time and ends up being a fraud? These are the questions you are probably asking yourself right now after reading the introduction of our post, and it is normal to have them because it is a completely new diet of which very little has been said in between. But don't worry, because below we will give you the answer to this and many other questions about this diet based on the study that a psychiatrist and two experienced nutritionists have done on it.

Are you ready to know all the benefits that a good diet can give you while you have menopause?

Here's how!

The Galveston Diet: Everything You Need to Know

What Is the Galveston Diet?

The first big question we will answer is this: What is the Galveston Diet and what will it do for me? The Galveston Diet is an innovative eating plan created by gynecologist Mary Claire Haver that focuses on a diet rich in lean protein and low glycemic carbohydrates.

The diet places special emphasis on these foods because it seeks to provide a solution to two of the big problems that menopause causes in women: firstly, the development of high insulin sensitivity that makes our metabolism go much slower and our way of processing energy inefficient, causing us to gain weight quickly and feel our whole body more bloated. And secondly, hot flashes, a predominant symptom in all menopausal women and that varies greatly in intensity depending on their age and lifestyle.

This diet seeks to neutralize these side effects by controlling the levels of sugar we consume and significantly increasing the consumption of healthy fats and proteins. In this way, the lack of control that our metabolism suffers during the first stage of menopause will not be so acute and we will be able to avoid gaining weight by getting our blood to detoxify naturally through these healthy foods.

On the other hand, one of the nutritionists in charge of the research indicates that this diet also seeks to rebalance the progesterone levels of women to help them fight hot flashes, which are caused by an imbalance of the hypothalamus responsible for thermal regulation. This diet indicates that a high intake of foods rich in fiber, such as nuts or vegetables, will help us to increase our progesterone levels and therefore, to balance our ability to respond to the outside temperature.

In this simple and healthy way, this eating plan seeks to avoid, or at least reduce, those hot flashes that are so common during menopause and for which so many women complain.

What to Eat On the Galveston Diet

The next question we will answer is about the foods we should eat while following the Galveston Diet. Is it a strict diet? By following it, could I put my health at risk due to the lack of other common foods in my current diet?

These are common questions among women who hear about this diet, and they are normal doubts since in menopause women have already reached a mature age in which they are looking for a complete wellness and do not risk so easily to try anything. Well, the answer to all these doubts is a resounding no. The Galveston diet has been developed by experts in the field and all the foods that are recommended to eat and their doses are ideal for the welfare and health of all patients who decide to follow it. In fact, any person (including men) who opt for this diet will be very well nourished, so it is highly recommended.

The diet is essentially composed of low glycemic index carbohydrates, healthy fats and certified lean proteins of natural origin. Within these parameters, we find all grass-fed meats such as chicken, turkey or beef, salmon, eggs and nuts. On the other hand, Greek yogurt also falls within this list of foods rich in natural probiotics and calcium, as long as it is a yogurt free of added sugars and made following the parameters of organic foods, i.e., that have not been processed and the consumer will take the original product as it was produced.

Foods rich in healthy fats, such as avocado, oily fish, seeds and nuts have the mission to help us reduce inflammation in our body, making our body detoxify naturally and be much more able to regulate itself and avoid symptoms such as fluid retention and joint pain, typical during menopause.

Finally, the Galveston diet will also allow us to consume a good amount of fruits and vegetables low in starch for its richness in fiber. Likewise, nutritionists also recommend us to consume in parallel some multivitamin and

 supplements, since the diet does not contain whole grains and it is not superfluous to boost our defenses and increase the vitamin D that is so necessary for the absorption of calcium and our bone regeneration.

When to eat on the Galveston diet

Both Naidoo and Caspero, the two nutritionists in charge of this research, state that one of the key components to the functioning of this diet is the practice of intermittent fasting. As they explain, the reason why intermittent fasting combined with the Galveston diet is so important is because by reducing the continuous intake of food we will increase the effects of the new anti-inflammatory diet, thus reducing the symptoms of menopause and accelerating the appearance of the effects of the new diet in our body.

On the other hand, intermittent fasting has been shown to be beneficial for progressive weight loss and the regulation of our insulin sensitivity. This is because when our body in a fasting state our insulin levels drop and ketosis is induced, during which our body stops using sugar to function and starts using our stored fat, increasing our metabolic activity and making us burn fat without the need to increase our physical activity.

However, it is also pointed out that not all patients may opt for fasting without first consulting their doctor, since although this type of diet has many benefits, it is not without risks. For this reason, it is always recommended to plan it with an expert and create an eating plan according to the health of each person.

Dietary Restrictions of the Galveston Diet

As it happens in other diets that seek to help us lose weight and reduce inflammation, the main restriction of the Galveston Diet are processed foods in all their variants. In short, all those foods that you could easily find in a gas station, such as industrial pastries, soft drinks or chocolate bars, are highly prohibited because they are the first causes of inflammation in our body and because their levels of sugar and carbohydrates are extremely high.


Our researchers point out as the main benefit of this innovative diet its anti-inflammatory power in the body of women suffering from menopause. Throughout their lives, women deal with unpredictable hormonal changes, but menopause is undoubtedly the worst of these changes. Fortunately, it's the last one.

That is why the Galveston diet is so highly recommended to make the main symptoms that women experience much more bearable, because apart from helping them feel lighter and with less hot flashes, this diet will also make them feel livelier, happier. A diet is not just a way of eating, it is a way of life, and by getting fully involved in this eating plan we will be improving our quality of life in every way. Eating well will make our brain feel better and therefore, will make us as women feel better. These are all advantages.


According to the nutritionists in charge, the Galveston diet has three main disadvantages: its high cost, the lack of gluten and the absence of starchy fruits.

To begin with, the first of the drawbacks is quite common in any diet aimed at weight loss, since processed foods are always cheaper than healthy ones without any industrial processing. On the other hand, the lack of gluten in the diet is not so much a problem as a condition that in no way will prevent us from enjoying the benefits of the diet, since unless we are celiac there is no guideline that indicates that a person should not consume it. However, the lack of gluten is nothing serious that we cannot make up for with the recommended diet and some vitamin supplements.

Finally, the absence of starchy fruits such as bananas does not make much sense to our nutritionists, since most diets recommend their intake and have proven to be as good as those low in starch. So this requirement could be waived if the subject chooses, it would not affect too much the final result of the Galveston diet.

Final Thoughts

Generally speaking, the Galveston diet is a great way to introduce many people to the practice of very healthy and quite unusual eating habits, such as intermittent fasting and the elimination of all kinds of ultra-processed foods of industrial origin.

However, as our researchers explain: "No diet is suitable for everyone". This is because the intestinal microbiome of people is unique (like a fingerprint) and therefore, what is good for some may not be good for others despite being a well developed dietary plan.

That is why it is recommended to consult with a nutritional specialist before venturing to start the Galveston diet, as well as any other diet, to assess the pros and cons that this change will have on our health and to adapt the points that are necessary to avoid harming us in any aspect. Therefore, the Galveston diet is really good but it should always be adapted to the individual needs of each person to be really effective.

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