Perimenopause—the transitional phase leading up to menopause—can begin as early as a woman’s late 30s or early 40s and lasts for several years. During this time, the body experiences fluctuations in estrogen and progesterone, which can trigger symptoms such as mood swings, sleep disturbances, hot flashes, irregular periods, weight gain, and bone density loss. While every woman’s experience is unique, nutrition plays a powerful role in helping the body cope with these changes.
Research consistently highlights that a balanced, nutrient-dense diet can significantly reduce the severity of perimenopausal symptoms and lower the risk of long-term health issues like cardiovascular disease and osteoporosis. According to a 2021 review published in Nutrients, diets rich in plant-based foods, healthy fats, and calcium have been linked to better symptom management and metabolic health in perimenopausal and menopausal women.
Incorporating the right foods during this life stage supports hormonal balance, boosts energy, and helps protect against age-related decline. Here’s a guide to 10 of the best foods women should consider prioritising, along with the reasons why.
1. Flaxseeds
Flaxseeds are one of the richest plant sources of lignans, which are phytoestrogens, plant compounds that mimic estrogen in the body. These help to ease hormonal fluctuations and have been associated with a reduction in hot flashes. They’re also packed with omega-3 fatty acids and fibre, supporting heart health and digestion.
2. Leafy Greens (spinach, kale and collard greens)
These are rich in calcium, magnesium, vitamin K, and folate—nutrients essential for bone health and mood regulation. Leafy greens also support liver function, which is critical for hormone metabolism.
3. Fatty Fish (such as salmon, sardines, and mackerel)
Fatty fish are excellent sources of omega-3 fatty acids, which help reduce inflammation, support brain health, and may alleviate mood swings and depression linked to perimenopause. They also contribute to cardiovascular health, which becomes increasingly important during midlife.
4. Tempeh and Tofu Made from soybeans, tempeh and tofu are rich in isoflavones, another class of phytoestrogens. Studies, such as those from the Journal of Women’s Health, suggest soy may help reduce the frequency and intensity of hot flashes and support bone density.
5. Berries Loaded with antioxidants, vitamin C, and fibre, berries help reduce oxidative stress and inflammation. They also support collagen production and brain health, which can be impacted during hormonal shifts.
6. Eggs Eggs are a high-quality protein source and contain vitamin D and choline. Choline is essential for brain function, and vitamin D is key for bone health and immune regulation—two areas that may become more vulnerable during perimenopause.
7. Nuts and Seeds (almonds, walnuts, chia, pumpkin seeds) These are nutrient-dense and provide magnesium, healthy fats, protein, and fibre. Magnesium in particular supports sleep, muscle function, and mood. Nuts and seeds also provide a steady energy source and help curb cravings.
8. Whole Grains (quinoa, oats, brown rice) Whole grains are complex carbohydrates that stabilise blood sugar levels—important during hormonal fluctuations. They also provide B vitamins, which support energy and mood.
9. Cruciferous Vegetables (broccoli, cauliflower, Brussels sprouts) These support estrogen metabolism through compounds like indole-3-carbinol and sulforaphane. Regular consumption can help balance estrogen levels and support detoxification pathways in the liver.
10. Greek Yogurt or Plant-Based Fortified Alternatives These offer calcium, probiotics, and protein. Bone density begins to decline during perimenopause, so maintaining adequate calcium intake is crucial. Probiotics may also support gut health, which is increasingly recognised for its connection to hormone regulation.
7- Day Perimenopause Meal Plan
Day 1 Breakfast: Greek yogurt with chia seeds, flaxseeds, and mixed berries Lunch: Grilled salmon salad with spinach, avocado, cherry tomatoes, and lemon-olive oil dressing Snack: Handful of almonds and a small apple Dinner: Stir-fried tofu with broccoli, carrots, and brown rice Evening: Herbal chamomile tea
Day 2 Breakfast: Steel-cut oats with pumpkin seeds, blueberries, and a drizzle of honey Lunch: Chickpea and quinoa bowl with kale, tahini dressing, and roasted sweet potato Snack: Hummus with cucumber and carrot sticks Dinner: Grilled mackerel with roasted Brussels sprouts and mashed cauliflower Evening: Warm turmeric almond milk
Day 3 Breakfast: Scrambled eggs with sautéed spinach and whole grain toast Lunch: Lentil soup with a side of mixed greens and flax oil dressing Snack: Small handful of walnuts and a mandarin orange Dinner: Tempeh stir-fry with bok choy, peppers, and soba noodles Evening: Peppermint tea
Day 4 Breakfast: Smoothie with unsweetened almond milk, frozen berries, chia seeds, and plant-based protein powder Lunch: Grilled chicken salad with arugula, quinoa, and avocado Snack: Greek yogurt with ground flaxseed Dinner: Baked salmon with wild rice and steamed broccoli Evening: Rooibos tea
Day 5 Breakfast: Tofu scramble with mushrooms and kale, served with sourdough toast Lunch: Roasted beet and lentil salad with walnuts and goat cheese Snack: Dark chocolate square (70%+ cocoa) and a handful of almonds Dinner: Eggplant and chickpea stew with a side of couscous Evening: Ginger tea
Day 6 Breakfast: Overnight oats with soy milk, ground flaxseed, cinnamon, and raspberries Lunch: Tuna and white bean salad with lemon vinaigrette and rocket leaves Snack: Edamame pods with sea salt Dinner: Grilled tofu with cauliflower rice, sautéed greens, and sesame dressing Evening: Chamomile and lavender tea
Day 7 Breakfast: Poached eggs on avocado toast with pumpkin seeds Lunch: Tempeh and veggie wrap in a whole grain tortilla with hummus Snack: Greek yogurt with sunflower seeds and cinnamon Dinner: Grilled sardines with quinoa tabbouleh and a side of spinach Evening: Warm milk (dairy or fortified plant-based)
This combination of hormone-friendly nutrients, fibre, protein, and healthy fats helps support mood, bones, weight stability, and energy levels throughout perimenopause. The goal isn’t strict restriction—it’s nourishment, balance, and consistency. And of course add a few treats or a glass of wine in during the week to keep your soul a little happy too!
Perimenopause—the transitional phase leading up to menopause—can begin as early as a woman’s late 30s or early 40s and lasts for several years. During this time, the body experiences fluctuations in estrogen and progesterone, which can trigger symptoms such as mood swings, sleep disturbances, hot flashes, irregular periods, weight gain, and bone density loss. While every woman’s experience is unique, nutrition plays a powerful role in helping the body cope with these changes.
Research consistently highlights that a balanced, nutrient-dense diet can significantly reduce the severity of perimenopausal symptoms and lower the risk of long-term health issues like cardiovascular disease and osteoporosis. According to a 2021 review published in Nutrients, diets rich in plant-based foods, healthy fats, and calcium have been linked to better symptom management and metabolic health in perimenopausal and menopausal women.
Incorporating the right foods during this life stage supports hormonal balance, boosts energy, and helps protect against age-related decline. Here’s a guide to 10 of the best foods women should consider prioritising, along with the reasons why.
1. Flaxseeds
Flaxseeds are one of the richest plant sources of lignans, which are phytoestrogens, plant compounds that mimic estrogen in the body. These help to ease hormonal fluctuations and have been associated with a reduction in hot flashes. They’re also packed with omega-3 fatty acids and fibre, supporting heart health and digestion.
2. Leafy Greens (spinach, kale and collard greens)
These are rich in calcium, magnesium, vitamin K, and folate—nutrients essential for bone health and mood regulation. Leafy greens also support liver function, which is critical for hormone metabolism.
3. Fatty Fish (such as salmon, sardines, and mackerel)
Fatty fish are excellent sources of omega-3 fatty acids, which help reduce inflammation, support brain health, and may alleviate mood swings and depression linked to perimenopause. They also contribute to cardiovascular health, which becomes increasingly important during midlife.
4. Tempeh and Tofu
Made from soybeans, tempeh and tofu are rich in isoflavones, another class of phytoestrogens. Studies, such as those from the Journal of Women’s Health, suggest soy may help reduce the frequency and intensity of hot flashes and support bone density.
5. Berries
Loaded with antioxidants, vitamin C, and fibre, berries help reduce oxidative stress and inflammation. They also support collagen production and brain health, which can be impacted during hormonal shifts.
6. Eggs
Eggs are a high-quality protein source and contain vitamin D and choline. Choline is essential for brain function, and vitamin D is key for bone health and immune regulation—two areas that may become more vulnerable during perimenopause.
7. Nuts and Seeds (almonds, walnuts, chia, pumpkin seeds)
These are nutrient-dense and provide magnesium, healthy fats, protein, and fibre. Magnesium in particular supports sleep, muscle function, and mood. Nuts and seeds also provide a steady energy source and help curb cravings.
8. Whole Grains (quinoa, oats, brown rice)
Whole grains are complex carbohydrates that stabilise blood sugar levels—important during hormonal fluctuations. They also provide B vitamins, which support energy and mood.
9. Cruciferous Vegetables (broccoli, cauliflower, Brussels sprouts)
These support estrogen metabolism through compounds like indole-3-carbinol and sulforaphane. Regular consumption can help balance estrogen levels and support detoxification pathways in the liver.
10. Greek Yogurt or Plant-Based Fortified Alternatives
These offer calcium, probiotics, and protein. Bone density begins to decline during perimenopause, so maintaining adequate calcium intake is crucial. Probiotics may also support gut health, which is increasingly recognised for its connection to hormone regulation.
7- Day Perimenopause Meal Plan
Day 1
Breakfast: Greek yogurt with chia seeds, flaxseeds, and mixed berries
Lunch: Grilled salmon salad with spinach, avocado, cherry tomatoes, and lemon-olive oil dressing
Snack: Handful of almonds and a small apple
Dinner: Stir-fried tofu with broccoli, carrots, and brown rice
Evening: Herbal chamomile tea
Day 2
Breakfast: Steel-cut oats with pumpkin seeds, blueberries, and a drizzle of honey
Lunch: Chickpea and quinoa bowl with kale, tahini dressing, and roasted sweet potato
Snack: Hummus with cucumber and carrot sticks
Dinner: Grilled mackerel with roasted Brussels sprouts and mashed cauliflower
Evening: Warm turmeric almond milk
Day 3
Breakfast: Scrambled eggs with sautéed spinach and whole grain toast
Lunch: Lentil soup with a side of mixed greens and flax oil dressing
Snack: Small handful of walnuts and a mandarin orange
Dinner: Tempeh stir-fry with bok choy, peppers, and soba noodles
Evening: Peppermint tea
Day 4
Breakfast: Smoothie with unsweetened almond milk, frozen berries, chia seeds, and plant-based protein powder
Lunch: Grilled chicken salad with arugula, quinoa, and avocado
Snack: Greek yogurt with ground flaxseed
Dinner: Baked salmon with wild rice and steamed broccoli
Evening: Rooibos tea
Day 5
Breakfast: Tofu scramble with mushrooms and kale, served with sourdough toast
Lunch: Roasted beet and lentil salad with walnuts and goat cheese
Snack: Dark chocolate square (70%+ cocoa) and a handful of almonds
Dinner: Eggplant and chickpea stew with a side of couscous
Evening: Ginger tea
Day 6
Breakfast: Overnight oats with soy milk, ground flaxseed, cinnamon, and raspberries
Lunch: Tuna and white bean salad with lemon vinaigrette and rocket leaves
Snack: Edamame pods with sea salt
Dinner: Grilled tofu with cauliflower rice, sautéed greens, and sesame dressing
Evening: Chamomile and lavender tea
Day 7
Breakfast: Poached eggs on avocado toast with pumpkin seeds
Lunch: Tempeh and veggie wrap in a whole grain tortilla with hummus
Snack: Greek yogurt with sunflower seeds and cinnamon
Dinner: Grilled sardines with quinoa tabbouleh and a side of spinach
Evening: Warm milk (dairy or fortified plant-based)
This combination of hormone-friendly nutrients, fibre, protein, and healthy fats helps support mood, bones, weight stability, and energy levels throughout perimenopause. The goal isn’t strict restriction—it’s nourishment, balance, and consistency. And of course add a few treats or a glass of wine in during the week to keep your soul a little happy too!
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