5 of the Best Foods for Perimenopause

During perimenopause (the period of time leading up to menopause), your body begins to make less estrogen. For some women, this causes symptoms, like hot flashes, sleep problems, and weight gain. These hormone changes also increase your risk of developing health conditions, like heart disease, Type 2 diabetes, and osteoporosis. 

Focusing on certain food groups may help perimenopause symptoms. And these foods may also reduce your risk of developing the chronic conditions associated with this stage of life. 

Let’s take a look at some of the best foods for perimenopause.

Vegetables and fruit

The hormonal changes during perimenopause increase the risk of heart disease. But vegetables and fruits contain fiber, potassium, and antioxidants. These nutrients can reduce risk factors for heart disease, such as high blood pressure and high cholesterol.

Eating enough fruit and vegetables also supports weight management. This is important because weight gain is common in perimenopause. Fruit and vegetables are low in calories and filling, thanks to their fiber and high water content. This may help you consume fewer calories overall. And studies show that not eating enough vegetables and fruits leads to an increased risk of central obesity (excess fat around the waist) in perimenopausal women. 

A good rule of thumb is to fill half your plate with vegetables and fruits at meals. Keep in mind that fresh vegetables aren’t the only way to go. Frozen and canned veggies are also excellent sources of nutrients.

Calcium-rich foods

During perimenopause and menopause, the risk of osteoporosis increases. Calcium helps to build strong bones and help prevent bone loss that can lead to osteoporosis. 

Calcium also supports heart health by regulating heart rhythms and blood pressure levels. 

Foods rich in calcium include:

• Milk

• Calcium-fortified milk alternatives (such as almond, oat, or soy beverage)

• Yogurt

• Cheese

• Some nuts (such as almonds)

• Some seeds (such as sesame)

• Canned salmon or sardines (with bones)

• Legumes (chickpeas, soybeans)

• Foods made from soybean (like tofu) 

• Leafy greens (chard, arugula, kale)

EXPERT PICKS: WHAT TO READ NEXT

• Sleep troubles in perimenopause: It’s common to have trouble catching z’s during perimenopause. Three women share the sleep strategies that worked well for them.

• Should you try hormone treatment? Learn about hormone therapy, and whether it may be a good choice for you to help manage perimenopause symptoms.

• Hot flashes 101: Having hot flashes during perimenopause is extremely common. Learn what causes them, what they feel like, and options for treating them.

Note: It’s easier for the body to absorb calcium when it’s paired with vitamin D. Dairy foods, like milk and yogurt, provide this nutrient combo. 

Quiz: Are you in perimenopause?

Whole grains

Whole grains provide a few different nutrients that can help during perimenopause, including:

• Fiber: Fiber helps prevent rapid blood sugar spikes after eating. It does so by slowing the absorption of sugar into the bloodstream. This is important in perimenopause, since fluctuating hormones can also cause changes in blood sugar levels. Plus, fiber is filling, which supports weight management.

• Magnesium: Magnesium is important for bone health and regulating blood sugar levels.

• B vitamins: B vitamins help maintain energy levels. This is important since many people experience fatigue during perimenopause. And deficiency in B vitamins is linked to heart disease, stroke, and cognitive decline.

There are several ways to add more whole grains in your diet. Try: 

• Including oatmeal in your breakfast rotation

• Replacing white rice and white pasta with whole grains, like quinoa or brown rice

• Choosing bread and crackers made from whole grains, instead of refined grains

Protein-rich foods

During perimenopause, muscle mass and bone mass often decrease. Since protein is a building block for strong muscles and bones, it’s important to get enough protein.

Red meat is fine to eat once in a while, but it’s high in saturated fat (more on this below). So, most of the time, it’s better to choose proteins, like:

• Fish

• Lean poultry (such as chicken or turkey breast)

• Legumes (chickpeas, lentils)

• Nuts and seeds

• Eggs 

• Dairy foods (yogurt, cheese)

Plant-based protein sources have the advantage of containing fiber. This helps with satiety (feeling of fullness), heart health, and blood sugar management. Plus, studies suggest that plant-based diets that include soybeans — such as edamame, tofu, and tempeh — may actually reduce hot flashes.

How much protein should you get each day? The recommended dietary allowance (RDA) is 0.8 g per kg of body weight per day. This translates to about 0.36 g per pound. For example, a 150-pound person should aim for 54 g of protein per day. But in perimenopause, it’s a good idea to increase your protein. Try to aim for about 25 to 30 g per meal. 

Omega-3 fatty acids

Omega-3s are healthy dietary fats that have many functions in your body, including: 

• Helping to regulate the levels of fats in your blood

• Controlling body-wide inflammation

• Providing your cells with energy

Omega-3s are important to include in a perimenopause diet because they can help protect against heart disease. A small amount of research suggests they can help reduce night sweats, as well.

Foods high in omega-3s include: 

• Oily fish (salmon, tuna, sardines)

• Flaxseeds and chia seeds

• Walnuts

• Soybeans

• Plant oils (canola oil, flaxseed oil, soybean oil)

Foods to limit during perimenopause

Some foods can worsen perimenopause symptoms or contribute to the risk of chronic health conditions. Here are some foods to limit or avoid during perimenopause.

Alcohol

Having a daily drink increases the risk of osteoporosis, heart disease, and weight gain — and you already have a higher risk of getting each of these conditions during perimenopause. This applies to all types of alcohol, including beer, wine, and liquor. 

Another reason to avoid alcohol in perimenopause is that it can disrupt sleep. And sleep problems are already an issue for an estimated 50% of perimenopausal women. 

There’s no amount of alcohol that’s considered safe to drink. If you don’t drink alcohol, don’t start. If you do drink, “low risk” drinking is 1 to 2 drinks per week.

Saturated fat

Perimenopause increases your risk of heart disease. So, it’s important to limit your saturated fat intake from:

• High-fat meats (like many cuts of red meat)

• Processed meats (bacon, deli meat, hotdogs)

• Full-fat cheese

• Butter 

• Fast food (burgers, pizza)

Added sugars

Consuming high amounts of sugary foods — like soda, candy, and baked goods — can lead to weight gain. High amounts of added sugars also affects blood sugar levels and can increase the risk of heart disease.

The American Heart Association recommends that women limit added-sugar intake to 25 g (around 6 tsp) per day. 

Fruits and vegetables contain natural sugars, not added sugars. Fruits and vegetables are good for you since their sugars come with nutrients that benefit your health.

Other lifestyle changes that can help

In addition to eating well, there are other lifestyle changes that help reduce perimenopause symptoms and decrease the risk of disease. These include: 

• Getting regular physical activity, including strength training

• Quitting smoking 

• Getting enough sleep

• Reducing stress as much as possible

Frequently asked questions

Why trust our experts?

Written by:

Cara Rosenbloom, RD

Cara Rosenbloom, RD, has been a registered dietitian for 22 years. She began her career working as a dietitian at Toronto's Hospital for Sick Children (SickKids).

Edited by:

Meredith Hoffa

Meredith Hoffa is a senior health editor at GoodRx, where she leads journalists and clinicians covering various well-being topics, particularly in diet and nutrition.

Reviewed by:

Mandy Armitage, MD

Mandy Armitage, MD, has combined clinical medicine with her passion for education and content development for many years. She served as medical director for the health technology companies HealthLoop (now Get Well) and Doximity.

Our editorial standards

Meet our experts