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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.
Dairy products, meat, and spicy foods rank among the top triggers of severe hot flashes. In addition they can create hormonal imbalance, leading to mood swings. Alcohol and caffeine also lead to hot flash flare ups since they can strain the liver and increase acid in the blood.