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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.
Eat whole soy foods. They contain isoflavones, estrogen-like compounds that reduce hot flashes, bone loss and LDL (bad) cholesterol. Sources include soy nuts, soy milk and tofu. Caution: Avoid nutritional supplements and powders that claim to have the same active ingredients as soy foods.