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If you’re suffering from bothersome symptoms of perimenopause, such as hot flashes, irritability and mood swings, insomnia, fatigue, and weight gain, you may benefit from following a perimenopause diet. By focusing on the right foods – and eliminating the wrong ones – you can help balance your blood sugar and hormones, reduce cravings, feel satiated longer, build lean muscle, and boost your metabolism. These are all key factors for weight loss and maintenance.
What is Perimenopause?
Perimenopause is the period of time leading up to menopause when a woman’s ovaries begin making less estrogen. Also known as ‘the menopause transition,’ it usually starts in the 40s and lasts about 4 years, but experiences vary. Some notice symptoms in their 30s, others not until their late 40s. Symptoms may last a few months or up to 10 years.
Signs of perimenopause include:
- Irregular periods*
- Heavier than normal periods**
- Hot flashes
- Irritability and mood swings
- Vaginal dryness
- Low libido
- Difficulty sleeping
- Fatigue
- Forgetfulness
- Urine urgency and incontinence
Once a woman has gone 12 consecutive months without a period, she has officially entered menopause.
*Despite irregular periods and declining estrogen, pregnancy is still possible during perimenopause. Use birth control to prevent unwanted pregnancies.
**Heavier bleeding could indicate another medical issue. Consult your doctor regarding any changes to your cycle.
What Is The Perimenopause Diet?
Perimenopause often leads to weight gain, particularly around the abdomen, hips, and thighs. Decreasing estrogen levels can increase insulin sensitivity, leading to blood sugar spikes and cravings for sugary, high-carb foods. Additionally, metabolism slows down with age, and women may burn up to 300 fewer daily calories than in their 20s.
Fortunately, weight gain isn’t inevitable. Healthy lifestyle choices can help:
- Track calories consumed vs. burned. A FitBit is helpful for this.
- Control portion sizes
- Reduce liquid calories
- Increase cardio workouts
- Incorporate strength training
- Get 8+ hours of sleep
- Manage stress effectively
Many already aware of these practices may still benefit from dietary tweaks. By focusing on nutrition, you can manage your hormones, control appetite, preserve lean muscle, and keep your metabolism active.
8 Foods to Avoid on the Perimenopause Diet
1. Sugar: Sugar stimulates the pleasure and reward centers in the brain, making it addictive. It contributes to weight gain, diabetes, hormonal imbalance, and fatigue. Avoid ingredients like sucrose and fructose. Opt for honey or maple syrup instead.
2. Refined Carbs: Foods such as pastries, pizza, white bread, and sugary cereals spike insulin and increase cravings. Reduce consumption to stabilize blood sugar.
3. Processed Foods: Items like deli meats and microwave meals are high in sodium and sugar, causing bloating and water retention. Minimize intake.
4. Alcohol: Alcohol raises body temperature, increasing hot flashes and disrupting sleep. It’s high in calories and promotes overeating. Reduce or avoid alcohol to feel better.
5. Caffeine: Caffeine may worsen hot flashes and disrupt sleep. Limit intake to one cup in the morning if needed.
6. Salt: Sodium causes bloating and water retention. Even when cooking at home, hidden sodium in packaged foods and restaurant meals adds up. Hydrate well to balance intake.
7. Spicy Foods: Hot spices may intensify hot flashes. Limit or avoid them if they worsen your symptoms.
8. Fatty Foods: While healthy fats are essential, fatty meats and fried foods should be minimized. They can negatively affect mood and contribute to weight gain.
7 Foods to Eat on the Perimenopause Diet
1. Leafy Greens: Vegetables like kale, Swiss chard, and bok choy are high in fiber, calcium, magnesium, and B vitamins. They support bone health, mood, and energy.
2. High-Fiber Foods: Aim for 25+ grams of fiber daily. Foods like lentils, black beans, broccoli, raspberries, and oatmeal improve digestion and help manage weight.
3. Berries: Rich in antioxidants and fiber, berries aid fat metabolism and control sugar cravings. They are a low-sugar fruit choice ideal for perimenopausal women.
4. Fatty Fish: Salmon, sardines, and tuna are rich in omega-3s and vitamin D. These nutrients reduce inflammation, improve mood, and ease symptoms like night sweats.
5. Protein: Eggs, lean meats, and tofu promote satiety and help maintain muscle mass. Protein also reduces hunger and stabilizes blood sugar.
6. Legumes
Legumes—including peas, beans, and lentils—are rich in plant-based protein and fiber, which help keep you feeling full longer. This can be especially beneficial for women dealing with perimenopause-related weight gain. Additionally, legumes are packed with essential nutrients such as iron, calcium, phosphorus, magnesium, and B vitamins. These nutrients help stabilize blood sugar levels, reduce cravings, and support mood regulation by minimizing mood swings.
7. Water
Staying hydrated with water offers countless health benefits, especially during perimenopause. From boosting energy levels and flushing out toxins to enhancing skin complexion and strengthening the immune system, water plays a critical role in overall health. Many people don’t realize water is also a powerful tool for natural weight loss—and it’s completely free! Proper hydration may also help reduce the frequency and intensity of hot flashes, so drink plenty of water throughout the day.
If you’re experiencing common symptoms of perimenopause—such as hot flashes, irritability, mood swings, insomnia, fatigue, and unexplained weight gain—implementing dietary changes can offer natural relief. A well-balanced perimenopause diet focused on whole, nutrient-dense foods can help stabilize hormones, reduce inflammation, and promote better overall health.
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