The Perimenopause Diet: Foods You Should Be Eating During This Time — And Others to Avoid

Perimenopause marks the transition leading up to menopause, causing the body to undergo a myriad of changes due to hormone fluctuation. While hormone replacement therapy (HRT) can help some, it’s not always an option for everyone. Instead, incorporating a perimenopause diet might aid in alleviating symptoms. Keep reading to learn more about the foods you should eat and those you should avoid while experiencing this stage of life. 

Perimenopause diet: Foods to eat

Overall, your lifestyle choices can make an impact on how you’re affected by perimenopause. Diet is especially important and Mindy Pelz, D.C., bestselling author of Fast Like a Girl, keynote speaker, nutrition and functional health expert describes perimenopause as a “hormone-building” time. “You want to eat foods that nourish your body’s estrogen and progesterone production,” she says. 

Gina Nick, NMD, PhD, a licensed naturopathic physician with a focus on hormone balance and women’s health adds that it’s “essential to focus on foods that support hormone balance, reduce inflammation, and boost antioxidant levels.”

Changing your diet can not only help to alleviate symptoms, but it can also set you up for a healthier lifestyle in the long term. Here, foods to eat during perimenopause:

Phytoestrogen-rich foods

“Phytoestrogens are plant compounds that mimic estrogen in the body, helping to balance hormone levels naturally and relieve symptoms like hot flashes,” says Dr. Nick. Items such as flax seeds, soy and lentils can all increase estrogen production. 

Dr. Pelz highly recommends eating soy products or sesame seeds. “Soy is rich in estrogen-boosting compounds called isoflavones, and recent research shows that eating soy daily can ease the severity of perimenopause symptoms by between 25-40 percent.”

Foods with high levels of fiber are also good to incorporate, and there can be a crossover in some fibrous and phytoestrogen-rich foods. Angel Luk, RD, nutritionist and co-founder of FoodMysteries.com says it’s beneficial to add high-fiber foods such as “whole grains, plant proteins like nuts, seeds, lentils, and beans, as well as more vegetables and fruit, to help with improving satiety, to assist with portion control at meal and snack times.”

Foods high in calcium 

Estrogen goes down during perimenopause which Luk says puts more women at risk for osteoporosis. It’s important to make sure you’re eating foods that are high in calcium to meet your daily needs of around 1000-1200 mg per day. 

“These can include cow's milk dairy products, fortified plant milk products, calcium set tofu as well as almonds and edamame,” says Luk. Increasing calcium can help with bone density and bone health, safeguarding the body from increased damage.

Glutathione-rich foods

Green leafy veggies such as broccoli, asparagus and spinach are great when you’re going through perimenopause because they contain glutathione. Garlic and avocado also have this powerful antioxidant, proving that glutathione-rich foods extends to both fruit and vegetables. 

Glutathione is good for detoxification and hormone balance. “As women age, their natural glutathione levels decrease, which can exacerbate symptoms of perimenopause such as fatigue, weight gain, and mood swings.” 

Perimenopause diet: Foods to Avoid

During perimenopause, it’s just as important to avoid certain foods. Sugar is a major one. “It’s awful for your hormones and causes inflammation, fatigue, mood swings, hunger cravings — in short, it will make perimenopause symptoms worse, not better,” says Dr. Pelz.

Cutting back on carbs can be helpful too. Dr. Pelz suggests swapping bread, pasta and other carbs with healthy fats from foods like salmon, olive and coconut oils.

Processed foods are also known to exacerbate perimenopause symptoms. “These foods are often high in unhealthy fats, sugars and salt, which can lead to weight gain, inflammation and hormonal imbalances,” says Dr. Nick. 

Caffeine isn’t great for perimenopause

Even though caffeine typically gives you a burst of energy, it isn’t always great when experiencing perimenopause. 

“Perimenopause already causes unwanted symptoms including trouble sleeping and mood swings,” says Luk. “Therefore, it would be best to limit caffeine and alcohol intake to avoid additional disruptions in your sleep quality and overall mood.”

It’s important to remember that each person’s experience during perimenopause will be different, however incorporating perimenopause diet foods can help reduce the severity of your symptoms. 

Keep reading for info on perimenopause

Women Going Through Perimenopause Are More at Risk for Depression

What Women Over 35 Are Revealing About Their Perimenopause Symptoms

What Is Natural Hormone Replacement Therapy? Doctors Weigh in on Treatment

This content is not a substitute for professional medical advice or diagnosis. Always consult your physician before pursuing any treatment plan.