What to Eat in Perimenopause: Nourishing Yourself Through the Transition

Perimenopause—the years leading up to menopause—can feel like your body has suddenly switched to a different operating system. You might notice changes in sleep, mood, metabolism, or weight, and wonder what on earth is going on. While it can be a confusing time, the good news is that food can be a powerful ally in helping you feel more balanced and supported through the transition.

Here’s what to focus on when it comes to nourishing your body in perimenopause:

1. Protein

Women naturally lose muscle mass more easily as estrogen levels decline. This can slow metabolism and impact strength. Including protein with every meal helps preserve muscle, stabilise blood sugar, and support satiety.

What to eat:

• Eggs, Greek yogurt, tofu, tempeh

• Fish, chicken, legumes, lean red meat

• Protein-rich snacks like hummus, cottage cheese, or a boiled egg

2. Fibre-Rich Carbs

Many women notice more bloating or irregular digestion in perimenopause. Fibre helps regulate digestion and supports hormone balance by assisting with estrogen clearance through the gut.

What to eat:

• Whole grains like oats, barley, and brown rice

• Vegetables (especially leafy greens, carrots, and cruciferous veggies like broccoli)

• Beans, lentils, and flaxseeds

3. Healthy Fats

Fats are essential for hormone production, brain function, and healthy skin. They also help to absorb fat-soluble vitamins like D and E.

What to eat:

• Avocado, extra virgin olive oil, nuts, and seeds

• Oily fish like salmon, sardines, and mackerel

• Nut butters and tahini for easy add-ons to meals and snacks

4. Support Bone Health

With decreasing estrogen comes an increased risk of bone loss. Calcium and vitamin D become even more important in this life stage.

What to eat:

• Leafy greens, dairy or fortified plant milks

• Canned fish with bones (like sardines)

• A vitamin D supplement may be needed, especially in winter months

5. Phytoestrogens

These are naturally occurring plant compounds that can mimic the effects of estrogen in the body—potentially easing symptoms like hot flushes and brain fog.

What to eat:

• Soy products (edamame, tofu, tempeh, miso)

• Ground flaxseed (try adding it to porridge or smoothies)

• Chickpeas and lentils

Bonus Tip: Stay Hydrated

Hormonal shifts can affect your thirst signals, and symptoms like headaches or fatigue may be linked to mild dehydration. Herbal teas, soups, and water-rich fruits like cucumber and watermelon all count.

Gentle Reminders

• There’s no one-size-fits-all. Tune in to how your body responds.

• Small, consistent changes are more powerful than overhauls.

• Food is nourishment, not punishment—this is a time to support, not restrict.

Final Thoughts
Perimenopause can be a curveball—but with a few simple food choices, you can help ease the transition, feel more energised, and support your body through change. You’re not alone in this journey—and every small step you take adds up to lasting vitality.

If you have any questions or comments, please add them below. If you want specific advice that is tailored to the symptoms you are experiencing, feel free to contact me here to make an appointment in my clinic, I would love to help.