FODMAP Everyday outlines 15 eating habits it says may support hormone health in women over 45: protein and fiber at meals, healthy fats, less added sugar and alcohol, hydration, regular meals, and sources of vitamin D and magnesium.
Among its specific targets, the article recommends about 1.2 grams of protein per kilogram of body weight and at least 25 grams of fiber daily, along with 2–3 dairy servings. It suggests 1–2 cups of caffeine a day and says caffeine after 2 p.m. may disrupt sleep.
