What Foods Help Relieve Perimenopausal Symptoms?

A question that comes up almost daily in my practice is: “What can I eat to help balance my hormones?” We often expect a simple answer, but unfortunately, it’s not that straightforward. First, we need to ask: What does it mean to “balance your hormones?”

There are over 50 hormones identified in the human body, regulating everything from reproduction and growth to blood sugar balance and the stress response. So when we talk about hormone balance, it’s important to specify which hormones we’re referring to.

Perimenopause is a time in a woman’s life when reproductive hormones fluctuate significantly. Estrogen, progesterone, and testosterone (to a lesser extent) are responsible for many of the symptoms experienced during this phase, including:

• Hot flashes and night sweats
• Irregular periods
• Joint pain
• Mood swings
• Sleep problems
• Dry, itchy skin
• Urinary tract infections (UTI’s)
• Vaginal or vulvar dryness
• Low sex drive
• Weight gain
• Headaches or migraines

Research shows that, besides hormone therapy, lifestyle changes can make a huge difference in symptom management. These include:

• Reducing stress and alcohol intake
• Getting adequate sleep
• Exercising regularly
• Eating a balanced diet

So are there foods that can actually balance hormones and reduce symptoms? Let’s take a look at what the research says.

1. Fiber for Gut Health, Blood Sugar Balance and Heart Health

Fiber is found in carbohydrate-rich foods like whole grains, fruits, vegetables, legumes, nuts and seeds. It passes through the body undigested and helps regulate blood sugar levels and support digestion.

Two Types of Fiber and Their Benefits

There are two types of fiber, and both are helpful during perimenopause:

1. Soluble fiber: Dissolves in water, helping slow digestion and regulate blood sugar. It also helps lower cholesterol. Since declining estrogen and progesterone can increase the risk of insulin resistance, type 2 diabetes, high cholesterol and high blood pressure, getting enough soluble fiber is essential
2. Insoluble fiber: Doesn’t dissolve in water and helps food move through the digestive tract. This prevents constipation, which many women experience as hormone levels drop and digestion slows down

Best Fiber-Rich Foods for Perimenopause

• Whole grains: Barley, bulgur, rye, oats, quinoa, rice, bran muffins & cereals, whole wheat breads & pastas
• Fruits: Apples & pears (with skin), blueberries, raspberries, prunes, seedless raisins
• Vegetables: Corn, broccoli, brussel sprouts, beets, artichokes, potatoes with skin, sweet potatoes, leafy greens: spinach, kale, collard greens
• Legumes: Lentils, peas, chickpeas, black beans, kidney beans, pinto beans, navy beans, lima beans, soybeans, peanuts, fava beans
• Nuts & seeds: Almonds, walnuts, pistachios, pecans, hazelnuts, flaxseeds, chia seeds, sunflower seeds, pumpkin seeds, sesame seeds

Eating a fiber-rich diet can help support digestion, heart health, and blood sugar balance—all of which are key during perimenopause. But fiber is just one piece of the puzzle! In the next section, we’ll explore other nutrients that can help manage symptoms.

2. Protein for Maintaining Muscle Mass and Blood Sugar Stability

As estrogen declines during perimenopause, women are at a higher risk of:

• Losing muscle mass (sarcopenia), which slows metabolism and makes it harder to maintain a healthy weight
• Experiencing blood sugar fluctuations, which can lead to increased cravings, energy crashes and a higher risk of developing insulin resistance

Getting enough protein is essential for women in perimenopause. It helps:

• Preserve muscle mass: Protein provides the building blocks (amino acids) needed to maintain and repair muscle mass, which naturally declines with age
• Stabilize blood sugar: Protein slows the absorption of carbohydrates, preventing blood sugar spikes and crashes that can worsen cravings and energy dips throughout the day
• Reduce cravings and hunger: Hormones associated with hunger and fullness, ghrelin and leptin, may fluctuate as a result of perimenopause. Protein increases satiety hormones, keeping you fuller for longer and reducing the urge to snack on sugary foods.

Best Protein Sources for Hormonal Health

• Lean Meats & Poultry: Chicken and turkey breast, lean cuts of beef or pork (sirloin, top round, flank steak, pork tenderloin, pork loin chops)
  • Contain important nutrients like iron and B vitamins, which support energy levels
• Fatty Fish: Salmon, tuna, mackerel, sardines, trout, herring
  • Many types of oily fish are rich in omega-3 fatty acids, which help reduce inflammation and support brain health
• Eggs: A powerhouse of protein and nutrients like choline, which supports brain function and may help with memory and focus during perimenopause
• Plant-Based Proteins: Lentils, chickpeas, edamame, beans, peas, quinoa, sorghum, soy milk, nuts, nut butters, tofu, tempeh
  • Provide fiber and phytonutrients for hormone support

Adding a source of protein with every meal can help maintain muscle and energy levels during perimenopause.

3. Healthy Fats for Brain and Heart Health

Hormones are made from fats, and healthy fats support brain function, heart health and reduce inflammation – all of which are especially important during perimenopause.

As estrogen declines, women are at a higher risk for:

• Brain fog and memory issues: Estrogen plays a key role in cognitive function, and lower levels can affect focus, mood and memory. Healthy fats, especially omega-3 fatty acids, support brain health and may reduce the risk of cognitive decline
• Heart disease: Estrogen has a protective effect on the heart. As levels drop, the risk of developing high cholesterol, high blood pressure and heart disease increases, especially post menopause. Consuming a diet rich in healthy fats helps reduce inflammation, lowering the risk for heart-related diseas
• Joint pain and inflammation: Omega-3 fatty acids have anti-inflammatory properties, which may help relieve joint pain, stiffness and overall inflammation that can worsen during perimenopause

Best Sources of Healthy Fats

• Monounsaturated fats
  • Avocados
  • Tree nuts: almonds, pecans, pistachios, cashews
  • Peanuts & peanut or almond butter
  • Vegetable oils: olive oil, canola oil, peanut oil

• Omega-3 fatty acids (a type of polyunsaturated fat)
  • Fatty fish: salmon, mackerel, sardines, herring, trout
  • Flaxseed, walnuts, canola oil

• Other polyunsaturated fats (called Omega-6 fatty acids)
  • Walnuts
  • Seeds: sunflower seeds, pumpkin seeds, sesame seeds
  • Soy: “soy nuts” (roasted soybeans), tofu
  • Vegetable oils: corn oil, safflower oil, soybean oil, sesame oil, sunflower oil

Getting enough healthy fats can help support hormone production, brain clarity and heart health, making it an essential part of a balanced diet.

4. Phytoestrogens for Managing Vasomotor Symptoms

Phytoestrogens are plant-based compounds that have a structure similar to estrogen. They can bind to estrogen receptors in the body, producing mild estrogen-like effects. This is particularly helpful during perimenopause, when estrogen levels fluctuate and gradually decline.

How Phytoestrogens Help with Hot Flashes & Night Sweats

Hot flashes and night sweats—also known as vasomotor symptoms—are among the most common and disruptive symptoms of perimenopause. Studies suggest that phytoestrogens may help reduce their frequency and intensity by acting as a weak form of estrogen in the body.

• Soy isoflavones (a type of phytoestrogen) have been shown to reduce hot flashes by up to 50% in some women. The effect is most noticeable in women who regularly consume soy
• Flaxseeds contain lignans, another type of phytoestrogen, which may help with hormone balance. While research is mixed on whether flaxseeds specifically reduce hot flashes, they also provide fiber and healthy fats, both of which are beneficial to consume during perimenopause

Best Sources of Phytoestrogens for Perimenopause

• Soy Foods: Tofu, tempeh, edamame, miso, soy milk
• Flaxseeds: Ground flaxseeds (easier to digest than whole)

While phytoestrogens aren’t a replacement for hormone therapy, research suggests they can be a natural way to help reduce vasomotor symptoms and support overall health during perimenopause.

5. Calcium and Vitamin D for Bone Health

As estrogen levels decline during perimenopause, women face a higher risk of osteopenia (low bone density) and osteoporosis (brittle bones). Estrogen plays a crucial role in maintaining bone mass, so when levels drop, the body loses bone more quickly than it can rebuild it. This increases the risk of fractures, spinal compression and overall bone weakness.

Calcium and vitamin D work together to support strong bones:

• Calcium is the primary mineral in bones and is essential for maintaining their strength and structure
• Vitamin D is needed to absorb calcium. Without enough vitamin D, the body cannot properly use the calcium you consume, increasing the risk of bone loss

Best Sources of Calcium and Vitamin D

• Sunlight: The best natural source of vitamin D is sun exposure. Spending 15–30 minutes in the sun (without sunscreen) on your arms and legs a few times a week can help boost vitamin D levels
• Dairy: Milk, yogurt, cottage cheese and other dairy products are good sources of calcium
• Sardines & Salmon (with bones): Canned sardines and salmon with soft, edible bones are excellent sources of calcium and omega-3s, supporting both bone and heart health
• Egg Yolks, Wild Mushrooms & Cod Liver Oil: While most foods don’t naturally contain vitamin D, egg yolks, wild mushrooms and cod liver oil provide small amounts
• Leafy Greens: Kale, collard greens, bok choy and turnip greens provide a plant-based source of calcium
• Fortified Foods: Cereals, orange juice and plant-based milks are fortified with calcium and Vitamin D

By prioritizing calcium, vitamin D, and weight-bearing exercise, you can support strong bones and reduce the risk of osteoporosis as you transition through perimenopause.

Final Tips for Sustainable Hormonal Health in Perimenopause

• Start small: Include more fiber, protein and healthy fats gradually
• Listen to your body: Not all foods work the same for everyone—find what makes you feel your best
• Prioritize consistency over perfection

“Balancing hormones” during perimenopause isn’t about a quick fix—it’s about creating a lifestyle that supports your body through this transition. By including fiber, protein, healthy fats, and key vitamins and minerals in your diet, you can reduce symptoms and feel your best during perimenopause and beyond.

If you’re looking for more personalized guidance on nutrition during perimenopause, join my coaching program or connect with me in my private Facebook group for expert advice and support!

Leslie Weidner has been a registered dietitian for over a decade. Her struggle with all the changes that came with perimenopause led her to focus her practice on helping alleviate symptoms through simple nutrition and lifestyle changes.