Perimenopause is a natural phase in a woman’s life that marks the transition to menopause and post menopause, bringing with it hormonal shifts that can cause a variety of symptoms. Hot flushes, night sweats, mood swings, sleep disturbances, and weight changes are just a handful of examples of the challenges many women face during this time. While this transition is unavoidable, the good news is that nutrition can play a powerful role in managing these symptoms and supporting overall health.
Do you feel confused about what foods to eat to help manage your energy levels, promote weight management and support your hormones and symptoms? You can do this by adopting a hormone-supporting way of eating, so you can take charge of your health and feel more in control during this stage of life.
1. Prioritise Protein for Hormone Balance and Muscle Maintenance
As oestrogen levels fluctuate, many women experience a decrease in muscle mass and an increase in body fat, particularly around the abdomen. Protein-rich foods are essential for preserving muscle, supporting metabolism, and stabilising blood sugar levels—all crucial factors for managing weight and balancing hormones.
Best protein sources for perimenopause nutrition:
- Lean meats like chicken and turkey
- Fatty fish such as salmon, mackerel, and sardines (rich in omega-3s for inflammation and mood support)
- Plant-based proteins like lentils, chickpeas, and tofu
- Eggs, which are also high in choline for brain health
- Greek yogurt and cottage cheese
Aim to include 30 grams of protein with each main meal to maintain muscle and keep hunger at bay.
2. Healthy Fats for Hormone Production
Fats often get a bad reputation, but healthy fats are a cornerstone of a hormone-balancing diet. Hormones are made from cholesterol and fats, so consuming the right types can support their production and function. Healthy fats also help reduce inflammation, support brain health, and promote skin elasticity—important benefits during perimenopause.
Top healthy fat choices:
- Avocados
- Nuts and seeds (almonds, walnuts, flaxseeds, and chia seeds)
- Olive oil
- Fatty fish (double benefit for protein and omega-3s)
- Coconut oil (in moderation)
Incorporate a small portion of healthy fats into every meal to keep hormones balanced and support long-term health.
3. Fibre-Rich Foods for Digestion and Blood Sugar Control
Fluctuating hormones can wreak havoc on digestion and blood sugar levels, leading to bloating, weight gain, and mood swings. High-fibre foods can help regulate digestion, stabilise blood sugar, and even support oestrogen metabolism.
Best high-fibre foods for perimenopause:
- Whole grains like quinoa, brown rice, and oats
- Legumes such as lentils, beans, and peas
- Vegetables, especially leafy greens, broccoli, and Brussels sprouts
- Fruits like berries, apples, and pears
- Nuts and seeds, which also provide healthy fats
Aiming for 25-30 grams of fibre per day can help reduce symptoms like bloating and improve overall gut health.
4. Calcium and Vitamin D for Bone Health
Bone density decreases during perimenopause due to declining oestrogen levels, increasing the risk of osteoporosis. Calcium and vitamin D are essential nutrients for maintaining strong bones and preventing fractures.
Best foods for calcium and vitamin D:
- Dairy products such as milk, yogurt, and cheese
- Leafy greens like kale, spinach, and collard greens
- Fortified plant-based milks (almond, soy, or oat milk)
- Sardines and canned salmon (bones included)
- Eggs (for vitamin D)
Consider getting your vitamin D levels checked and, if needed, supplementing under the guidance of a healthcare professional.
5. Phytoestrogens to Mimic Natural Oestrogen
Phytoestrogens are plant compounds that mimic the effects of oestrogen in the body, helping to alleviate symptoms like hot flashes and mood swings. Including these foods in your diet can support hormone balance naturally.
Phytoestrogen-rich foods to try:
- Soy products such as tofu, tempeh, and edamame
- Flaxseeds (also high in fibre and omega-3s)
- Sesame seeds
- Lentils and chickpeas
Adding a tablespoon of ground flaxseeds to your morning smoothie or yogurt is an easy way to boost your intake.
6. Antioxidant-Rich Foods to Combat Inflammation
Hormonal changes during perimenopause can lead to increased inflammation, which may exacerbate symptoms like joint pain, fatigue, and brain fog. Antioxidants help neutralise inflammation and protect your cells from damage.
Top antioxidant-packed foods:
- Berries (blueberries, strawberries, raspberries)
- Dark leafy greens (spinach, kale, Swiss chard)
- Cruciferous vegetables (broccoli, cauliflower, cabbage)
- Dark chocolate (70% cocoa or higher)
- Green tea
Make a colourful salad or a berry-rich smoothie to load up on these powerful nutrients.
7. Hydration to Reduce Bloating and Support Skin Health
Staying hydrated is essential for reducing bloating, improving digestion, and keeping skin supple—all common concerns during perimenopause. Dehydration can also worsen fatigue and brain fog, making it harder to stay focused.
Tips for staying hydrated:
- Drink water throughout the day, aiming for at least 8 cups (more if you’re active).
- Include hydrating foods like cucumbers, watermelon, and oranges.
- Limit diuretics like caffeine and alcohol, which can contribute to dehydration.
8. Spices and Herbs for Symptom Relief
Certain spices and herbs can offer natural relief for perimenopausal symptoms. They’re easy to incorporate into meals and add a flavourful punch while boosting health benefits.
Helpful spices and herbs:
- Turmeric for its anti-inflammatory properties
- Ginger to ease nausea and improve digestion
- Cinnamon for stabilising blood sugar levels
- Sage for reducing hot flashes and night sweats
o Parsley for its high vitamin C content, which supports collagen production and skin health
Add these to soups, teas, and stir-fries to enhance both flavour and nutrition.
Creating Your Perimenopausal Plate
Building balanced meals tailored to your needs doesn’t have to be complicated.
Follow this simple template to create a plate that supports nutrition for hormone production:
- Half the plate: Non-starchy vegetables (broccoli, spinach, peppers, etc.)
- Quarter of the plate: Protein (grilled salmon, tofu, chicken breast, etc.)
- One eighth of the plate: Whole grains or starchy vegetables (quinoa, sweet potato, brown rice, etc.)
- The remaining eighth: Add healthy fats: A drizzle of olive oil, a handful of nuts, or sliced avocado
Foods to Limit During Perimenopause
While focusing on nutrient-dense foods is key, it’s also helpful to limit certain items that may exacerbate symptoms:
- Refined sugars and processed foods: These can lead to blood sugar spikes and energy crashes.
- Excess caffeine: May worsen anxiety, insomnia, and hot flashes.
- Alcohol: Can disrupt sleep and increase the risk of hot flashes.
- High-sodium foods: Can contribute to bloating and water retention.
Instead, opt for whole, minimally processed foods to fuel your body.
The Role of Consistency in Perimenopause Nutrition
Making these dietary changes doesn’t have to be overwhelming. Start small by incorporating one or two of these recommendations into your daily routine. Consistency is key when it comes to seeing and feeling the benefits of a hormone-balancing diet.
If you’re ready to take control of your health during perimenopause, remember that every positive choice you make adds up. Whether it’s swapping sugary snacks for a handful of nuts or adding a portion of salmon to your dinner plate, these small changes can make a big difference over time.
Take the Next Step
If you’re struggling with perimenopausal symptoms or need personalised guidance, consider working with a registered nutritional therapist. Together, we can create a plan tailored to your unique needs, helping you find your forever way of eating—one that nourishes your body without restrictions or calorie counting.
Click here to contact me today to schedule a free coaching call and learn how to reclaim your health and energy during perimenopause. You’ve got this!
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