Menopause brings with it a storm of symptoms—hot flashes, mood swings, sleep troubles, and digestion woes. But instead of turning to complicated protein smoothies and imported superfoods, celebrity nutritionist Rujuta Diwekar, known for guiding stars like Kareena Kapoor, champions a common sense, desi approach. Her message: Your kitchen already holds all you need to navigate menopause with grace and health, using India’s traditional wisdom and real foods.
The Desi Diet Philosophy: Keep It Simple, Keep It Real
Rujuta Diwekar’s central advice for peri-menopausal and menopausal women is to ditch stressful, time-consuming recipes and instead opt for simple, wholesome Indian meals. In her words, “Don’t look at expensive reels and trendy diets—look inside your own kitchen for answers.” She emphasizes meals made with easy methods (on a tava or in a kadhai), highlighting how home-cooked, locally sourced foods trump packaged or “trendy” health foods when it comes to everyday women’s needs.
Three Essential Indian Diet Tips for Menopause
1. Never Skip Breakfast—Rely on Home Staples
Many women tend to skip breakfast in the morning rush, but Rujuta stresses that breakfast is vital. She advises preparing something simple without fancy gadgets—a dosa, cheela, poha, or upma, for example—using what’s available in your kitchen. This regular morning meal not only stabilizes energy and mood but also supplies needed protein, fiber, and calcium at a key time of hormonal change.
2. Snack Smart: Peanuts for Power and Calm
Instead of expensive nut mixes or protein shakes, reach for a humble handful of peanuts (mungfali/singdana). Rujuta describes them as the “poor man’s superfood,” rich in healthy fats, protein, and micronutrients. Not only do peanuts improve energy, hair and skin health, but eating them with your tea or coffee can ease irritability—an all-too-common symptom during menopause. The crunch, she jokingly notes, can add “sweetness” to life while calming your tummy and your mood.
3. Dinner Done Right: Rice, Legumes, and Buttermilk
Contrary to modern diet fads that demonize rice, Rujuta encourages women to have rice for dinner, pairing it with legumes (like moong, cowpea, chickpea) and homemade chaas (buttermilk). This classic trio helps manage night-time digestive issues, gas, and hot flashes—plus, it encourages deeper, more restful sleep. The combination supplies protein, calcium, and gut-friendly bacteria, supporting hormonal balance and building overall well-being.
Why Desi Foods Matter Most
Diwekar believes that traditions have stood the test of time for a reason. Indian foods like poha, dal-rice, peanuts, and fermented items like chaas help keep bones strong, moods even, and energy high. These foods are also less stressful to prepare, affordable, and easily digestible—an important factor as body metabolism and digestion shift during menopause. Through her social platforms, Rujuta encourages women to trust local wisdom, listen to their bodies, and not get swept up in “viral” wellness trends that may not suit their real-life circumstances.
The Takeaway
Menopause may be challenging, but it doesn’t need to be complicated or expensive to manage. Rujuta Diwekar’s evidence-backed, desi diet tips serve as a powerful reminder that sometimes, the simplest solutions are the most effective. With breakfast from your kitchen shelf, peanuts in your snack box, and rice on your dinner table, relief is often just a meal away—no reels, pills, or powders required.
Sources: Hindustan Times, India Today, India TV News, News18
