What to Eat During Perimenopause and Menopause

What you eat during perimenopause and menopause can have a big impact on your symptoms. 

You may have seen ads for trends like seed cycling (eating seeds during different phases of your cycle to balance hormones) or the keto diet for managing menopause symptoms, but those aren’t evidence-based techniques.

So what actually works? A high-protein, high-fiber, Mediterranean-style eating plan, says Armida Priftani, M.D., a primary care physician who specializes in women’s health and co-leads Hackensack Meridian Health’s Women’s Midlife Health and Longevity Program. 

Focusing on specific nutrients rather than calorie counting “helps hormones work more in your favor,” she explains. 

Here are seven foods she recommends.

Your Menopause Diet: 7 Foods to Put on Your Plate

1. Fatty Fish

Salmon, sardines and mackerel deliver omega-3 fatty acids, which Dr. Priftani calls one of the most important nutrients for brain health and memory. They’re especially helpful during perimenopause and menopause, when focus and memory can slip, she says. Aim for two servings a week.

2. Leafy Greens

Kale, spinach and collard greens deliver antioxidants that calm inflammation, plus fiber, Dr. Priftani says. Many also supply calcium, which your bones need during perimenopause and menopause. Use them as a salad base or side.

3. Beans and Lentils

Muscle mass drops as estrogen declines, and you need more protein to help preserve it. Beans and lentils are top plant sources of protein and fiber. “These are great for people who don’t like to eat meat,” Dr. Priftani says. Stir them into soups or grain bowls.

4. Soy Foods

Tofu, tempeh and edamame contain phytoestrogens, plant compounds that act a bit like estrogen. In one study, women who added soybeans to a plant-based diet cut hot flashes by nearly 80 percent. These foods can also support heart and bone health, Dr. Priftani adds.

5. Yogurt and Other Calcium-Rich Dairy

Declining estrogen speeds up bone loss — up to 20 percent can happen during and after menopause. Calcium-rich dairy helps slow it, Dr. Priftani says. Try Greek yogurt with berries.

6. Nuts and Seeds

Nuts and seeds pack protein, fiber and healthy fats, Dr. Priftani says. They’re also rich in magnesium, which helps calm inflammation and improve sleep. Sprinkle them on salads or yogurt.

7. Whole Grains

Bulgur, quinoa and brown rice offer fiber and can help lower inflammation, Dr. Priftani says. A high-fiber diet is linked to improved hot flashes, and whole grains beat refined starches now that your body handles blood sugar differently.

When to Talk to Your Doctor

Diet is one tool you can use to manage perimenopause and menopause symptoms, alongside exercise and sometimes medication. If symptoms are getting in the way of your daily life, talk to your primary care provider, who can pinpoint what’s driving them and build a plan that works for you.

Next Steps & Resources:

• Meet our source: Armida Priftani, M.D.