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Perimenopause Nutrition: Foods to Eat and Avoid


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Perimenopause can be a challenging time for women, but the right nutrition can make a big difference. Read on to discover the foods to eat and avoid…

Perimenopause is a natural transition that occurs in women as they approach menopause. During this time, hormonal changes can cause a range of symptoms, from hot flashes to mood swings.

However, a healthy diet can help alleviate some of these symptoms. Keep reading to find out the foods that can help support women during perimenopause, as well as those to avoid.

Eat a balanced diet with plenty of fruits and vegetables


It doesn’t take a rocket scientist to know that eating a balanced diet with plenty of fruits and vegetables is important for overall health. But it can be especially beneficial during perimenopause.

Fruits and vegetables are rich in vitamins, minerals, and antioxidants that can help support hormonal balance and reduce inflammation.

Unless you’ve been living under a rock, you would have heard the general advice to eat your ‘5-a-day’. However, I’d suggest aiming for 10 fruits and vegetables per day (the majority of that coming from veggies) and choose a variety of colours to ensure you’re getting a range of nutrients.

Additionally, try to incorporate whole grains, lean proteins, and healthy fats into your diet for optimal nutrition.

Incorporate foods rich in calcium and vitamin D

During perimenopause, women are at an increased risk for bone loss and osteoporosis. To help prevent this, it’s important to incorporate foods that are rich in calcium and vitamin D into your diet.

Good sources of calcium include dairy products, leafy greens, and fortified foods like tofu.

Whilst the best source of Vitamin D is of course, the sunshine! It can be found in fatty fish, egg yolks, and fortified foods like milk.

If you’re having trouble getting enough of these nutrients through your diet, I highly recommend taking a supplement.

Avoid processed and sugary foods

Again, avoiding processed and sugary foods is a no brainer for everyone, however, during perimenopause, it’s super important to avoid them where possible.

These types of foods can cause inflammation in the body, which can worsen symptoms like hot flashes and mood swings.

Instead, focus on whole, nutrient-dense foods like fruits, vegetables, whole grains, and lean proteins.

These foods will provide your body with the nutrients it needs to support hormonal balance and overall health during this transitional time.

Limit caffeine and alcohol intake


While it may be tempting to reach for a cup of coffee or a glass of wine to help cope with perimenopausal symptoms, it’s important to limit your intake of caffeine and alcohol.

Alcohol can exacerbate symptoms, such as hot flushes, mood swings and insomnia as well as triggering psychological menopausal symptoms, like anxiety and low mood. Caffeine can also disrupt sleep, exacerbate mood swings, and contribute to hot flashes.

Instead, try herbal teas or non-alcoholic beverages like sparkling water with some fresh citrus fruits or cucumber. Your body will thank you for the extra hydration and restful sleep!

Consider adding supplements to your diet

In addition to eating a balanced diet, some women may benefit from adding supplements to their daily routine during perimenopause.

Examples include calcium, vitamin D and fish oil supplements containing Omega-3 fatty acids.

If you need advice on the best supplements for you, please do get in touch as a personalised approach is always the best approach!

Need Some Help With Perimenopause Nutrition?

Successful nutrition for hormone balance requires a holistic approach. You need to be consistent and always remember the 'why'. It's easy to slip back into old habits if you don't have the right guidance and support. That's where we come in,

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