Perimenopause, the period before a woman reaches menopause, can be an especially challenging time. As the body transitions into menopause, fluctuating hormone levels can cause a number of uncomfortable symptoms such as hot flashes, brain fog and weight gain, all of which are likely to take a toll on your physical and emotional well-being. Although certain treatments can help, most people don’t realize that what you eat can also make a big difference. Read on to learn more about what foods you should and shouldn’t eat during perimenopause to help lessen your symptoms and improve your overall quality of life.

Foods to Avoid During Perimenopause

Let’s start with the foods you should avoid during perimenopause. Believe it or not, there are certain foods that can actually make your symptoms worse. Examples of foods you should limit or avoid during perimenopause include:

These foods and beverages may trigger hot flashes, so if they do, try to avoid them. If you find it hard to forgo that morning cup of coffee, try reducing your daily intake of caffeine and stick to just one cup a day. It’s also beneficial to avoid processed foods as they are high in sugar, fat, and sodium. Aside from making you retain water and feel bloated, these foods are usually low in nutrients, high in calories, and do not support your optimal health.

Foods To Eat During Perimenopause

Fruits, Vegetables & Whole Grains

So, what are the best foods to eat during perimenopause, or anytime for that matter? You guessed it. Eating a balanced diet that is rich in fruits, vegetables, and whole grains is essential during perimenopause. That’s because the fiber and antioxidants from these foods reduce inflammation in the body which can lower the risk of chronic diseases like type 2 diabetes and heart disease. In fact, the risk for heart disease increases dramatically for women once they reach 50, which is about the average age a woman enters menopause.

Healthy Fats

Eliminating saturated fats from your diet and eating healthy fats is also essential. Fish such as salmon, sardines, and mackerel all contain omega-3 fatty acids which not only promote a healthy heart, but research suggests they may also improve symptoms related to perimenopause such as depression and hot flashes. Some foods that are rich in omega-3 fatty acids include:

Calcium-Rich Foods

Calcium-rich foods are so important for women in perimenopause since bones start to break down after the age of 35. Over time this results in bone loss and an increased risk of osteoporosis and fractures.

Dairy products like milk and cheese as well as fermented dairy products such as kefir or yogurt are common, calcium-rich foods that promote bone health. If you’re allergic to milk or avoid dairy, other foods that contain calcium include:

Vitamins & Supplements

If you still don’t think you consume enough of these foods in your diet, it may be helpful to take a 1000 to 1200 milligram daily supplement of calcium. It’s also important to take a vitamin D supplement with your calcium supplement, or make sure you spend enough time outdoors. This is because vitamin D from supplements or sunlight exposure helps the absorption of calcium in the body.

Soy-Based Foods

Soy-based foods such as soybeans, soymilk, tempeh, miso soup, and tofu are great for women in perimenopause for more than just their calcium-rich profile. Research shows that consuming soy products can reduce hot flashes. The benefits of soy stem from isoflavones, which are antioxidant compounds that provide anti-inflammatory properties. So if you’re suffering from hot flashes, adding soy-based foods into your diet certainly can’t hurt.

Take Home Message

You can never go wrong eating a healthy, well-balanced diet, but it’s especially true during perimenopause when making a few changes to your diet can lessen some of your symptoms and improve your overall quality of life. These foods may not resolve all of your symptoms, so if you still feel discomfort, be sure to visit a qualified healthcare provider. And if you’re not sure how to fit the foods listed above into your diet, don’t hesitate to consult with a registered dietitian to help you plan out meals and snacks that will help you successfully manage perimenopause.

Staci Gulbin, MS, MEd, RD, LDN, is a registered dietitian, freelance writer and health editor. She has been a registered dietitian with the Commission on Dietetic Registration since 2010 and has over a decade of experience in the nutrition and dietetics industry. Staci holds graduate degrees in Biology, Human Nutrition, and Nutrition and Education from New York University, Columbia University Institute of Human Nutrition, and Teacher’s College, Columbia University.

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