Perimenopause is the transition period leading up to menopause (the end of your menstrual period). During this time, your estrogen levels begin to drop, your periods become less regular, and you may experience symptoms like hot flashes and trouble sleeping. Eating a nutrient-rich diet can help manage some of these symptoms and support your overall health.
Foods that are high in protein, fiber, omega-3 fatty acids, tryptophan, and calcium can help support your health during perimenopause. Make sure to also include fruits, vegetables, and soy foods.
High-Protein Foods
Protein helps build and maintain muscle. Low estrogen levels make it harder to maintain muscle mass. People tend to gain weight and lose muscle during perimenopause.
Adults should aim to eat at least 0.8 grams of protein per kilogram of body weight. Studies suggest women in perimenopause should eat more protein to help reduce muscle loss.
High protein foods include:
- Eggs
- Meats: Red meat, poultry, and fish
- Milk and dairy products: Milk, cheese, and yogurt
- Beans and lentils: Black beans, chickpeas, peas, red lentils, and yellow lentils
- Nuts and seeds: Hazelnuts, almonds, walnuts, flaxseeds, chia seeds, and pumpkin seeds
Keep in mind that animal-based protein sources have saturated fats. Eating too much saturated fat can increase the risk of heart disease. Focusing on lean protein can help you get your daily protein without eating too much saturated fat. Lean protein sources include turkey, fish, low-fat dairy, eggs, legumes, nuts, and seeds.
Soy Foods
Soy foods have compounds called isoflavones. Isoflavones have weak estrogen-like effects in the body, which may help offset dropping estrogen levels during perimenopause.
Isoflavone supplements have been shown to increase estrogen levels. Soy foods don’t contain as much isoflavone as concentrated supplements, so their effects may be weaker. Some studies suggest that eating soy products may help with perimenopause symptoms. However, the evidence is not strong.
Soy foods include:
- Soybeans
- Tofu
- Tempeh
- Soy milk
- Miso
- Soy protein powder
- Soy flour
- Soybean oil
Foods Rich in Omega-3 Fatty Acids
Estrogen decline affects the brain and mental health. It also disrupts the body’s heat regulation and sleep patterns. Altogether, this can cause symptoms like anxiety, depression, and decline in attention and working memory in people with perimenopause.
Most adults with ovaries need about 1.1 grams of omega-3 fatty acids per day. Getting more omega-3 fatty acids may decrease the likelihood of developing depression. It may also improve brain function and heart health.
Foods rich in omega-3s include:
- Fish, with the highest amounts found in fatty fish such as salmon, herring, mackerel, and trout
- Seafood such as shrimp, oysters, lobster
- Flaxseeds
- Chia seeds
- Walnuts
- Canola oil
- Soybean oil
Foods High in Calcium
Estrogen supports bone health. Bone loss is common in people with perimenopause due to a drop in estrogen.
Eating enough calcium is critical for bone health. Calcium works with other nutrients like phosphorus and vitamin D to support healthy bones. Females over age 50 need more calcium, about 1,200 milligrams daily.
Foods high in calcium include:
- Dairy products such as milk, cheese, yogurt, kefir, and sour cream
- Green leafy vegetables such as kale, broccoli, spinach, and turnip greens
- Fish such as sardines and salmon
- Soybeans
- Tofu
- Cereals fortified with calcium
- Plant-based milks fortified with calcium
- Chia seeds
Foods High in Tryptophan
People with perimenopause commonly get poor sleep. Estrogen drop affects sleep quality. Also, symptoms like hot flushes and night sweats can disrupt sleep.
Tryptophan is an amino acid you can only get through diet. The body converts tryptophan to melatonin. Melatonin is a hormone that increases at night, making you sleepy. It also regulates the sleep-wake cycle. So, eating foods high in tryptophan may support sleep.
Foods high in tryptophan include:
- Soybeans and soy products
- Poultry meat and eggs
- Beef
- Fish and seafood
- Beans
- Dairy products
- Potatoes
- Nuts such as peanuts, cashews, almonds, and walnuts
- Seeds such as sunflower seeds, sesame seeds, and flaxseeds
- Whole grains such as quinoa, buckwheat, brown rice, and oat bran
Fiber-Rich Foods
A drop in estrogen can cause changes in metabolism. People with ovaries have an increased risk for diabetes and heart disease after menopause. Eating enough fiber can prevent high blood sugar and cholesterol, which are primary markers for these conditions.
The Dietary Guidelines for Americans recommend getting 14 grams of fiber for every 1,000 calories you consume.
Fiber-rich foods include:
- Whole grains: Sorghum bran, bulgur, whole wheat flour, oats, wild rice, and buckwheat
- Seeds: Flaxseeds, sunflower seeds, sesame seeds, and chia seeds
- Nuts: Almonds, hazelnuts, pistachios, and macadamia nuts
- Legumes (beans, peas, and lentils): Kidney beans, white beans, green peas, split peas, chickpeas, red lentils, and green lentils
- Vegetables: Onions, carrots, mushrooms, beets, Brussels sprouts, cabbage, summer squash, and artichokes
- Fruits and dried fruits: Peaches, oranges, apricots, blackberries, pomegranates, avocados, dried figs, and raisins
Females tend to gain weight during perimenopause. An estrogen drop reduces daily energy (calorie) burn. It also increases the tendency for high blood sugar and cholesterol.
Eating calorie-dense fast foods and foods high in added sugars can increase your total daily calorie intake, which can lead to weight gain. Also, saturated fats and salt can worsen heart health.
Foods to limit in perimenopause include:
- Foods high in added sugar: Chocolate, baked goods, sugar-sweetened beverages, juice drinks, cereals, and packaged foods
- Foods high in salt: Canned soups, deli meats, pickles, breakfast cereal, soy sauce, gravy, and fast foods
- Foods high in saturated fat: Meat, butter, beef tallow, cheese, coconut oil, palm oil, baked goods, fries, and fast foods
- Ultra-processed and fast foods: These foods are commonly high in added sugars, saturated fats, and salt, and provide too many calories in small portions
Here are some nutrient-rich meal ideas for perimenopause:
Breakfast
- Pancakes made with an almond and oat flour blend, served with blueberries
- Omelet with vegetables like spinach, carrots, and peppers
- Overnight oats made with yogurt, chia seeds, walnuts, and dried figs
Lunch
- Quinoa salad with tuna and vegetables
- Tofu cooked in sesame sauce, served with rice and topped with green onions
- Chicken stir-fry with peppers, broccoli, and peanuts
Dinner
- Cod baked with lemon and garlic sauce, served with chopped leafy greens
- Whole-wheat pasta served with a lentil- and walnut-based Bolognese sauce
- Turkey and rice soup with kale, celery, carrots, onions, and garlic
The Mediterranean diet can support metabolism as well as heart, brain, and gut health.
A 2024 study showed that eating a Mediterranean-style diet improved health-related quality of life in people with perimenopause.
The Mediterranean diet is rich in whole grains, legumes, fruits, vegetables, nuts, seeds, and olive oil. It also includes a moderate intake of lean protein such as fish, poultry, cheese, and yogurt, while limiting red and processed meats.
Getting enough protein, fiber, omega-3 fatty acids, tryptophan, isoflavones, vitamins, and minerals is important to support your body through perimenopause. A diet rich in whole grains, legumes, lean protein sources, nuts, seeds, fruits, and vegetables provides these nutrients.
