5 Foods You Should Be Eating in Perimenopause
Especially If It Feels Like Your Hormones Have Been Hijacked…..
A few years ago, I started experiencing the first - and hands down the most unexpected - sign of perimenopause so far: an unrelenting, deep itch inside my ear canal. Yes, my ear canal. So intense an itch I found myself digitally assaulting my poor ear several times a day.
As a child, I was subject to unrelenting ear infections. They calmed down for a while, but came back when I moved to Brussels 25 years ago. So I found myself a brilliant ENT who took to me……. with a surgeon’s scalpel, twice.
That year of the itch, I decided to bring forward my annual visit with him to investigate the source - fully prepared for him to announce some dramatic reason for the problem… like ear mites.
But no.
He confirmed the itch was unrelated to any of my previous history or suspicions. There was no rhyme or reason for my distress, and so it would remain until many months later. That’s when I came across a post by Dr. Carrie Jones on Instagram mentioning that itchy ears are a legit perimenopause symptom.
Since then, various symptoms have taken turns introducing themselves:
The phantom smells - ‘Anyone else smell chimney soot in the bedroom? No?’
Anxiety…… which came on so suddenly in Thailand I still don’t know if it was the heat, msg or perimenopause that caused my palpitations!
More recently I’ve encountered short-lived bouts of cycle chaos, eczema flares, IBS and migraines.
But thankfully most of those symptoms have settled - for now!
I take nothing for granted so over the last few years I’ve turned growing curiosity into conversation and started learning what I could from other experts and through my work with perimenopausal clients.
And one of the biggest tools that has helped me and my clients stay (relatively) sane when new symptoms present themselves?
Food.
So let’s dig in (pardon the pun) to my top 5 food recommendations for perimenopause
1. Protein: Why Everyone Is Obsessed (and Why They’re Not Wrong)
The entire world seems fixated on protein right now. And honestly? For women in perimenopause, they’re not wrong - they’re just often going about it in the most unhelpful way possible.
Here’s the truth:
Protein is essential for hormone balance. It stabilises blood sugar, supports muscle mass (which naturally declines in our 40s and 50s), assists in detoxification, provides the building blocks to make feel good brain chemicals, and helps with cravings and energy dips.
But not all protein is equal. Case in point, protein bars and even some protein powders.
Most are little more than ultra-processed foods disguised with good marketing.
Example of protein to eat include:
Eggs
Chicken, turkey, fish
Lentils, chickpeas, beans
Greek yoghurt
Tofu, tempeh, edamame
Cottage cheese
Vegans and some vegetarians aside should be able to meet their daily requirements (see below) without relying on protein powders, or protein bars which can contain emulsifiers, artificial sweeteners, and rancid seed oils which can do your hormones more harm than good. If you do need to supplement - make sure you check the list of ingredients before you purchase.
How much protein do you need in perimenopause?:
Roughly 30-40g per meal. If you’re a visual person like me that’s aim for a hand-sized portion across all 3 meals. That should be enough to keep you full, nourished, and hormonally supported - without turning you into a bodybuilder.
Actionable insight:
Swap pastry or cereal-based breakfasts for protein-fuelled breakfast - you should feel the difference in your mood, cravings, and focus within a few days.
2. Fibre: Your Secret Weapon Against Mood Swings & Energy Crashes
If there’s one thing that amplifies perimenopause symptoms, it’s blood sugar chaos. The sugar spikes, crashes, late-afternoon “I could sleep standing up or kill someone” energy - all feed into anxiety, hot flushes, irritability, night sweats, and stubborn weight gain.
Fibre-rich foods can help keep things steady:
Leafy greens
Whole grains (quinoa, brown rice, oats)
Beans and lentils
Eggs
Avocado
Nuts and seeds
Berries
How much you actually need:
The recommended daily intake of fibre is at least 25 grams, which is 8-10g per meal. Visually you’re aiming to fill up to half your plate with fibre rich foods.
Actionable insight:
For the next three days, challenge yourself to find more creative ways to add fibre to your meals - starting with breakfast.
You’ll be surprised by how quickly your energy will respond.
3. Healthy Fats: Your Hormones’ Love ‘em
Hormones are made from fat - and during perimenopause, when oestrogen and progesterone are fluctuating unpredictably, your body desperately needs high-quality fats to support the whole endocrine system.
Best fats to focus on in perimenopause?
Olive oil
Avocado
Nuts & seeds
Salmon, sardines, mackerel
Flaxseed, Pumpkin seeds
Chia seeds
These foods also support brain health, focus, cellular health, skin, mood, satiety and inflammation.
Win-Win
Actionable insight:
Add one tablespoon of healthy fat to each meal for the next few weeks - olive oil on your salad, avocado on your toast, flaxseed in your yoghurt.
It’s these kinds of small simple shifts that help set your health and hormones up balance.
4. Phytoestrogens: Your Plant-Based Hormone Allies
Phytoestrogens can gently support declining oestrogen levels. They simply offer a subtle helping hand, when symptoms like PMS, irregular cycles, mood dips or cravings begin creeping in.
One of the easiest, most effective ways to get them? Seed cycling.
How seed cycling works:
Follicular phase (from period to ovulation):
Use flaxseed + pumpkin seeds
Luteal phase (ovulation to next period):
Switch to sesame + sunflower seeds
These seeds provide phytoestrogens, minerals, and essential fatty acids that support cycle regularity, PMS reduction, skin health, and overall hormonal balance.
Actionable insight:
Add 1 tablespoon of the appropriate seeds for the stage of your cycle to your meals daily.
If you’d like a full step-by-step breakdown of how seed cycling supports symptoms like irregular cycles, PMS, skin changes, and moods, and exactly how to use it you can download my free ‘Get Your Period Back Naturally’ guide on the homepage of my website.
5. Mineral-Dense Foods: The Backbone (Literally) of Women Over 40
Minerals like calcium, phosphorus along with magnesium, potassium, and trace minerals like zinc, copper, boron, and silica play an important role in perimenopause when oestrogen starts to decline - for maintaining bone density, digestion, mood, sleep, and energy.
Minerals can be found in many food sources including:
Sardines (with bones)
Broccoli, kale, pak choi
Tahini
Almonds
Pumpkin seeds
Seaweed
Dark chocolate (70%+)
Chickpeas
Actionable insight:
Add one mineral-dense food (that isn’t chocolate!!) to each meal for the next 48 hours……and ideally stay going.
FAQ: Eating for Perimenopause
1. What foods are best for perimenopause?
In perimenopause, your body loves anything that stabilises blood sugar, reduces inflammation, and supports hormone production. Think: high-quality protein, fibre-rich plants, healthy fats, and mineral-dense foods like leafy greens, nuts, seeds, sardines, and legumes.
2. How much protein should I eat in perimenopause?
Most women need 30–40g of protein per meal to support hormones, muscle mass, mood and energy. A good rule of thumb: a large handful of protein at breakfast, lunch, and dinner.
3. Can food really help with perimenopause symptoms?
Yes - massively. While food isn’t a magic wand, it can ease symptoms like anxiety, cravings, PMS, irregular cycles, bloating, low energy, migraines, and blood sugar crashes. It’s one of the most reliable tools for navigating hormonal chaos.
4. Do phytoestrogens help?
Gentle phytoestrogens (like those found in flaxseed, pumpkin seeds, sesame seeds and soy) can support mood, skin, cycles, and hot flash frequency. Seed cycling is one of the simplest ways to try this without overthinking it.
5. What should I avoid eating in perimenopause?
You don’t need to cut anything out completely, but limiting ultra-processed foods, sugar spikes, alcohol, and low-fibre meals can make a noticeable difference in mood, cravings, energy and cycle symptoms.
6. How quickly can food changes help?
Many women feel a shift within 3–7 days, especially when their protein intake is sufficient and their blood sugar stabilises. Other improvements (like cycle regularity, PMS or headaches) can take a few cycles to see a notable change.
In Conclusion
Perimenopause has us all trying to make the best of a messy, confusing, wildly unpredictable chapter in our lives where symptoms seem to take delight in taking turns to surprise (or frighten the life out of) us. But with the right foods, you can give yourself a better chance of getting through some of the chaos intact.
Your kitchen is one of your greatest tools for what to eat in perimenopause - so stock it with:
Protein sources that actually support your hormones
Colourful veg and fruit to keep blood sugar stable
Healthy fats that make your hormones happy
Phytoestrogens like sesame, pumpkin, flax and sunflower seed seeds that can support cycle
And mineral-rich foods to protect your bones, mood, and energy
You’ll thank yourself in the years to come.
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