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Whole grains. Whole grains such as barley, oatmeal, and brown rice are beneficial in preventing hot flashes. Dietary fiber is a primary component in helping to restore correct estrogen levels in premenopausal women. You can also try eating potatoes (they're better with the skin on) to get your necessary starch.
1 Some foods that are spicy or acidic may trigger hot flashes. 2  Try foods rich in soy as they might minimize hot flashes. 3  Avoid nicotine, caffeine and alcohol, especially before bedtime. 4  Dress in lightweight clothes to improve sleep efficiency.