Perimenopause can feel like a rollercoaster of hormonal changes, sudden mood changes, the beginning of hot flashes and disturbed sleep. It is like a snapshot of what is to follow when you reach menopause. Well, there’s nothing to worry about!
At Medi-Gyn, our team of experts works closely with you to help you navigate the changes that come with perimenopause, ensuring your health, wellness, and quality of life are not compromised.
Our experts at Medi-Gyn use functional medicine to help you manage symptoms of perimenopause and menopause, and dietary consultation forms an integral part of this journey. With fluctuating hormones and shifting metabolism, nourishing your body with targeted nutrition becomes more important than ever.
So, here’s a guide to the best foods to eat during perimenopause to help ease symptoms, support hormone balance, and promote long-term health.
Foods to Help Manage Symptoms of Peri-Menopause
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Foods rich in phytoestrogens
Phytoestrogens are naturally occurring plant compounds that mimic the action of oestrogen in the body. During perimenopause, when oestrogen levels begin to fall, these foods rich in phytoestrogens can provide the required support. A few top choices of these foods include:
- Flaxseeds — These are loaded with lignans, a type of phytoestrogen that may help balance hormones and omega-3 fatty acids. Ground flaxseeds are also easy to absorb and can be easily added to your smoothie or sprinkled on yoghurt or oatmeal.
- Soy products — Tofu, tempeh, soy milk, and edamame are popular soy products. But did you know they are rich in isoflavones, a type of phytoestrogen that can help reduce hot flashes and support bone health?
Sesame seeds, chickpeas, and lentils are also good foods to include in your diet as they are known to have mild oestrogen-like effects.
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Calcium-rich foods
Calcium is essential for bone health, and oestrogen plays a key role in bone density. As oestrogen levels drop with age, especially around perimenopause, your risk for osteoporosis increases. The best way to support bone health during this time is to include calcium-rich foods in your diet. Here are the top choices of foods:
- Dairy products – Yoghurt, milk, and cheese (opt for low-sugar versions)
- Leafy greens – Kale, bok choy, spinach, and collard greens
- Tofu and fortified plant-based milks
- Almonds
- Sesame seeds
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Magnesium and Vitamin D
Magnesium helps regulate mood, sleep, and muscle function, while vitamin D enhances calcium absorption and supports immunity.
Foods rich in magnesium include:
- Dark leafy greens
- Pumpkin seeds
- Avocados
- Dark chocolate (in moderation!)
Top sources of Vitamin D include:
- Fatty fish (salmon, mackerel, sardines)
- Egg yolks
- Fortified dairy or plant milks
- Sunlight exposure – 15–20 minutes a day, depending on your skin tone and location
Your doctor may recommend necessary supplements if your vitamin D levels are insufficient despite all your efforts.
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High-fibre foods
You must include high-fibre foods in your diet, as they improve gut health and assist in hormonal detox. Fibre also supports digestion, blood sugar control, and helps the body eliminate excess estrogen. It also keeps you fuller for longer, which can help with weight management—a common concern during perimenopause.
Here are the top choices of fibre-rich foods that are a must in your perimenopause diet:
- Whole grains: oats, brown rice, quinoa
- Beans and legumes
- Fruits: apples, berries, pears
- Vegetables: broccoli, carrots, sweet potatoes
A dietary fibre intake of 30–45 g/day is recommended. Start with 25 g/day and increase your intake slowly. Remember to keep yourself well-hydrated to prevent bloating.
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Healthy fats
Fats are the building blocks of hormones, so choosing the right types of fat in your diet can reduce inflammation and improve your overall health. For the same reason, healthy fats are helpful in your perimenopause journey. Top foods that are rich in healthy fats include:
- Foods rich in omega-3 fatty acids, such as fatty fish (salmon, sardines), walnuts, flaxseeds, and chia seeds
- Avocados (Known to be great for your mood and skin!)
- Olive oil
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Protein-rich foods
As oestrogen levels decline around perimenopause, women begin to lose muscle mass rapidly. Protein helps maintain muscle, supports metabolism, and keeps you feeling full—all of which are key in managing weight and energy during perimenopause and menopause.
A few protein-rich foods that you must consider including in your diet are:
- Eggs
- Fish and lean meats
- Legumes
- Greek yoghurt
- Quinoa
- Lentils
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Cruciferous Vegetables for Estrogen Metabolism
Cruciferous vegetables like broccoli, cauliflower, Brussels sprouts, and cabbage contain plant compounds that assist the liver in metabolising oestrogen and removing excess of it. These foods are also rich in antioxidants and fibre, which help manage perimenopause symptoms.
Final Thoughts
Perimenopause doesn’t need to be a battle—it can be a powerful time to reconnect with your body and nourish it in new ways. The foods you choose can significantly affect how you feel, sleep, age, and thrive during this phase. We recommend focusing on whole, nutrient-dense foods that give your body the necessary building blocks to support hormonal balance, protect your bones, and maintain energy.
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