• Menopause
• Nutrition

Perimenopause Diet: Foods to Eat or Avoid

Published: August 11, 2025
Updated: August 11, 2025
4 mins

Menopause is a normal part of aging for women. As the female body approaches menopause, it goes through a period of menstrual cycle irregularity, changes in mood, weight, and more. Health experts refer to the period right before menopause as perimenopause. 

Managing symptoms during perimenopause can help improve your quality of life before menopause occurs. Everything from how stressed you are to what you eat can affect the intensity of your perimenopause symptoms. 

Some women may also experience weight gain during the transition to menopause. Increasing your consumption of fresh fruits, vegetables, and protein can help with weight management as your hormones fluctuate.

Foods to Add to a Perimenopause Diet

Generally, health experts recommend consuming more whole fruits and vegetables during perimenopause. The Mediterranean diet is rich in healthy oils, vegetables, and healthy fats, which can benefit women going through menopause. Studies suggest a Mediterranean diet may reduce the risk of heart disease, high blood pressure, and other chronic health conditions.

Green, leafy vegetables

Leafy vegetables like kale and spinach are one of the key components of the Mediterranean diet. Fresh vegetables can provide your body with essential nutrients and more energy as your hormones fluctuate.

Bananas

Studies suggest fresh fruits like bananas, oranges, and berries may help relieve hot flashes. However, more research is still needed on the effectiveness of fruits on menopausal symptoms. Fresh fruits may also help keep your body hydrated. You can also swap out sugary snacks for fresh fruit when craving something with a sweeter taste.

Salmon

Meats like salmon can help you consume more protein. Eating more protein can help you feel fuller for longer in between meals. Salmon is also rich in unsaturated fats and omega-3 fatty acids.

Quinoa 

Carbohydrates like whole oats and quinoa are rich in fiber. The source of fiber in these foods can help with weight management during perimenopause. The Dietary Guidelines for Americans recommend consuming around 21 grams of fiber daily.

Soybeans

Some studies have supported consuming soy products during perimenopause to alleviate symptoms. Women tend to have low estrogen levels during menopause. Soy products contain estrogen-like substances known as isoflavones. Soy products like soybeans, chickpeas, and lentils are rich may help relieve some menopausal symptoms. Still, more research is needed to confirm these findings.

Yogurt

Yogurt and other dairy products contain plenty of vitamin D and calcium to benefit your bone health. As you age, the bones naturally lose density gradually over time. 

Olive oil

Olive, flaxseed, and avocado oil are rich in omega-3 fatty acids. Omega-3 fatty acids are a healthy unsaturated fat. They can help reduce inflammation and common menopausal symptoms like joint pain.

Foods to Avoid During Perimenopause

Caffeine

Try your best to limit your intake of caffeinated beverages during perimenopause. Drinking caffeinated coffee or tea during perimenopause may increase your risk of experiencing hot flashes during menopause. 

Added sugars

Most people may not realize the amount of added sugars they consume daily in prepackaged foods. Health experts have found that added sugars can worsen sleeping problems in menopausal women. Instead, try to consume more natural sugars from fresh fruit when craving something with a sweeter taste.

Alcohol

Menopausal women who drink excessive amounts of alcohol may experience weight gain. Limiting your alcohol intake can improve your overall health and help with weight management. Health experts also recommend quitting smoking to help with your hormonal health.

Fried foods

Fried foods typically contain high levels of saturated fat, sugar, and salt. They are often cooked in heavy oils that may negatively affect your heart health. Eating an excessive amount of fried food may negatively affect your heart health and hormonal health during perimenopause by clogging arteries over time. 

Processed foods

Health experts recommend reducing your intake of saturated fats during perimenopause. Processed foods tend to be high in saturated fats, which can increase your risk of heart disease. 

Most processed foods lack essential nutrients that could help relieve menopausal symptoms. Processed foods also contain more salt than fresh fruits, vegetables, and protein sources. While you can consume red meat in moderation, health experts recommend limiting your intake of processed red meat. 

Supplements to Consider During Perimenopause

Vitamin D, calcium, vitamin C, and vitamin B are key nutrients for women experiencing perimenopause. Daily vitamin C, D, and B supplements may help increase energy levels and overall well-being. Check with a licensed healthcare provider before starting any supplements. In some cases, it may be safer to get more vitamins through food than supplements.

Other Lifestyle Habits to Consider During Perimenopause

Getting an adequate amount of exercise weekly can help you manage both mental and physical perimenopausal symptoms. During perimenopause, many women are at an increased risk of developing the bone condition osteoporosis. 

Strength training with weights is one of the most efficient ways to keep bones strong in premenopause. Activities like yoga and pilates can also help you maintain flexibility and core strength as you approach menopause. You can also start with small habits like going for a walk around your neighborhood or at a nearby park daily.

Try your best to eat regular meals on a similar schedule. Even if you’re aiming to lose weight during perimenopause, it’s important to consistently eat enough meals daily. Skipping meals during the day may increase the likelihood of eating more later in the day and experiencing weight gain. Eating too late in the evening may also disrupt how well you sleep. Meal prepping is also a good habit for ensuring you eat nutritiously during a busy day.

Where Can I Learn More About Menopausal Care?

Nutrition is a key component of managing your menopause. However, some menopausal symptoms may require additional treatment. The LifeMD Women’s Health Program offers compassionate, personalized care for women.

A LifeMD-affiliated healthcare provider can help you understand more about treatment for common premenopausal symptoms like itchiness, mood swings, trouble sleeping, and weight changes. LifeMD also offers hormonal replacement therapy for those who qualify.

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