Perimenopause is a natural transition, but it can make your usual habits feel less supportive than they once did. Shifts in hormones may affect everything from sleep to muscle mass and how your body responds to food.
Eating to nourish your body during this stage of life can help make the transition easier. Here are some foods to prioritize during perimenopause, along with a few foods you may want to enjoy less often.
Protein-Rich Foods
As estrogen levels decline, women naturally begin to lose muscle mass.[1] This may be one reason your body composition changes during perimenopause, even if the number on the scale stays the same.
Prioritizing protein, especially when paired with strength training, can help maintain muscle mass. Protein is also more satiating than other nutrients, which means it can help you feel fuller for longer.
A good rule of thumb is to aim for 25-30 grams of protein per meal. For many protein-rich foods, such as chicken, fish, lean beef, or tofu, this is slightly more than a palm-sized portion.
Protein-rich foods include:
- Chicken or turkey
- Fish and seafood
- Lean beef
- Tofu
- Eggs
- Greek yogurt
- Cottage cheese
- Beans and lentils
Fruits and Veggies
Fruits and vegetables offer vitamins, minerals, and antioxidants that support healthy aging. They may also help with weight management because they add fiber and volume without many calories.
Opting for a variety of colorful fruits and vegetables helps you get a wider range of antioxidants and beneficial plant compounds.
Examples include:
- Berries
- Leafy greens
- Tomatoes
- Bell peppers
- Carrots
- Broccoli
- Citrus fruits
Need inspiration? Try the Tropical Fruit Chia Bowl for breakfast or pair meals with Grilled Asparagus or Radish Jicama Cucumber Salad for an easy boost of fruits and vegetables.
Whole Grains, Beans, and Other High-Fiber Foods
While protein often gets the spotlight, getting enough fiber is just as important during perimenopause. It can help lower cholesterol, keep you feeling full, and support stable blood sugar.
These benefits are especially important as hormone changes can affect weight, cholesterol, and how your body regulates blood sugar.
Aim for 25-30 grams of fiber each day by eating more:
- Whole grains like oats, quinoa, or whole wheat bread
- Beans and lentils
- Fruits like apples, berries, or pears
- Vegetables such as broccoli, carrots, or leafy greens
- Nuts and seeds like almonds or chia seeds
Bowls are one of the easiest ways to add more fiber because they can combine whole grains, beans, lentils, vegetables, nuts, and seeds in one meal.
Try the Indian Spiced Chickpea Bowl or Sorghum & Lentil Power Bowl for a fiber boost.
If you’re new to fiber, increase it gradually to avoid digestive issues.
Healthy Fats
Healthy fats support heart health and make meals more satisfying. This matters because the risk of heart disease increases after menopause.[2]
Focus on unsaturated fats from whole foods, such as:
- Olive oil
- Avocado
- Nuts
- Seeds
- Salmon
- Tuna
- Sardines
Fun fact: Flax seed contains healthy fats, fiber, and phytoestrogens. Some research suggests about 1 tablespoon daily may help improve certain perimenopause symptoms, but more research is needed.[3]
Looking for ways to add more flaxseed to your diet? Check out 5 Ways to Use Flax Seeds for recipe inspiration.
Calcium-Rich Foods
Bone health becomes especially important during perimenopause and menopause. As estrogen declines, bone loss can happen more quickly.[4]
Calcium-rich foods can help support strong bones. Good options include:
- Low-fat dairy, like milk, cheese, or yogurt
- Calcium-fortified plant milks
- Tofu made with calcium sulfate
- Vegetables like collard greens, kale, and bok choy
Vitamin D and strength training also play important roles in bone health.
Foods to Limit
Some foods may be worth limiting during perimenopause, especially if they crowd out more nutrient-dense choices or don’t leave you feeling your best.
Foods and drinks to limit include:
- Refined sugars, such as sodas, sweets, and cakes
- Alcohol
- Highly processed snack foods
- Foods high in saturated fat, such as bacon, sausage, fatty cuts of meat, and processed meats
Bottom Line: Perimenopause is a time of change, but it can also be an opportunity to take care of yourself in new ways. Small habits, like eating more protein, fiber, healthy fats, and calcium-rich foods, can add up over time. Start where you are, focus on progress over perfection, and remember that nourishing your body is one way to support yourself through this transition and beyond.
[1] Cho EJ, Choi Y, Jung SJ, Kwak HB. Role of exercise in estrogen deficiency-induced sarcopenia. J Exerc Rehabil. 2022;18(1):2-9. Published 2022 Feb 24. doi:10.12965/jer.2244004.002
[2] Erdélyi A, Pálfi E, Tűű L, et al. The Importance of Nutrition in Menopause and Perimenopause-A Review. Nutrients. 2023;16(1):27. Published 2023 Dec 21. doi:10.3390/nu16010027
[3] Shrivastava R, Bhattacharya S, Verma N, Mehdi AA, Pandey A, Ansari JA. Dietary Status and the Effect of Flaxseed Supplementation on the Severity of Perimenopausal Symptoms. Cureus. 2025;17(2):e79725. Published 2025 Feb 26. doi:10.7759/cureus.79725
[4] https://www.fda.gov/consumers/knowledge-and-news-women-owh-blog/know-your-bones
