The Best Perimenopause Diet According to a Dietitian

Learn about the best perimenopause diet for women, as recommended by a registered dietitian and mom. Find out what foods can help reduce symptoms and support overall health during this transitional phase.

If you’re a child of the ’70s or ‘80s and have been finding yourself walking into a room only to forget what you went in there for, you’re not losing your mind, you just may be experiencing “brain fog”, or perhaps you’ve experienced unexplained weight fluctuations, hot flashes or sleeplessness – all common symptoms of perimenopause. As an ‘80s kid, I am definitely embarking on this stage of life and am feeling all of the feelings – both physical and emotional. 

As a registered dietitian and mom, I’ve been really curious as to how nutrition impacts perimenopause and whether I should be shifting anything in my diet to calm symptoms, so I’ve taken a deep dive into perimenopause nutrition. To be clear, I will not tell you how to “diet” in this post as an anti-diet, food-neutral and weight-inclusive dietitian. But I will give you the most up-to-date, evidenced-based advice and teach you how to realistically make positive changes that will help.

Why Dietitian-Led Nutrition Counseling Matters During Perimenopause

Perimenopause is a time of big changes—hormonal shifts can affect everything from your metabolism to your bone health and muscle mass. This can increase the risk of developing conditions like type 2 diabetes, heart disease, and osteoporosis. But here’s the good news: working with a dietitian (P.S. our lovely dietitians at Centred Nutrition Collective specialize in women’s health) can make all the difference. 

There’s also a lot of noise out there about perimenopause—misinformation and “quick fixes” that can leave you feeling frustrated, ashamed, or unsure about what’s actually helpful. A dietitian can help cut through the noise and confusion, giving you evidence-based guidance without the guilt or diet culture traps. 

Through personalized nutrition counseling, you’ll learn how to navigate these changes, reduce your risk of chronic diseases, and build a balanced, nourishing (and yes, fun!) way of eating. By focusing on key nutrients like vitamin D, calcium, and protein, as dietitians, our goal is to help you feel empowered to support your health during this phase of life and beyond.

What is Perimenopause?

But first, what is perimenopause? It’s the stage leading up to menopause, typically starting in a woman’s mid-40s (but can start as early as mid-30s) that can last as long as a decade, with the average length being 3-4 years. It ends when a woman has gone 12 months without a period, which officially marks menopause (which is actually just one moment in time!). After that, it’s called post-menopause. 

Hot flashes, night sweats, irregular periods, mood swings, sleep issues, weight changes, and brain fog are just a few of the fun (read: frustrating) symptoms that you may experience as your hormones fluctuate during this time. Metabolism may also slow down, making it easier to gain weight even if your eating or movement habits haven’t changed. I want to reassure you, this is NORMAL – you are not alone. 

Why is Nutrition Important During Perimenopause?

Common Menopausal Symptoms

The truth? There is no single food or nutrient that can eliminate your perimenopause symptoms. However, nutrition may help lessen them, so let’s dive into some examples below:

Symptom	Foods to consider
Hot Flashes/Night Sweats	Phytoestrogens are plant compounds that mimic estrogen in the body and may help reduce symptoms like hot flashes. Food sources include soy products (tofu, edamame, soy milk), flaxseeds, chickpeas, and sesame seeds are rich sources. There’s some evidence that regular meals and snacks (eating regularly) vs. going long periods of time without eating can help to stabilize blood sugar levels and suppress hot flashes. Staying hydrated and limiting triggers like caffeine, alcohol, or spicy foods may also reduce the intensity of hot flashes.
Mood Swings	Nourishing meals with a combination of protein, health-promoting fats, and whole grains help to stabilize blood sugar, reducing the highs and lows that can contribute to mood swings. Omega-3-rich foods like salmon, walnuts, and chia seeds can also help support mood regulation.
Brain Fog	Omega-3s, antioxidants, and B vitamins are all important for brain health. Foods like fatty fish, berries, and leafy greens can improve memory and focus.
Sleep Issues	Magnesium-rich foods like almonds, pumpkin seeds, and dark chocolate can promote relaxation and help regulate sleep.
Weight Gain	Protein and fiber from foods like beans, lentils, and whole grains can support weight management by helping maintain muscle mass, providing satiety (keeping you fuller longer) and stabilizing blood sugar levels.

How to Manage Metabolism Shifts and Increased Hunger

As we age, it’s totally normal for our metabolism to shift and change. Read that again. After age 30, metabolic rate typically decreases by about 2% per decade, which means your body may burn fewer calories at rest than it did before. 

This can make weight management a little trickier, but it’s important to remember that these changes are completely normal and a part of the natural aging process. 

On top of that, fluctuating hormone levels—particularly estrogen and progesterone—can impact hunger-related hormones like ghrelin (which increases hunger) and leptin (which signals fullness). As a result, many women experience increased hunger or cravings during perimenopause. This can be tough, and it’s completely understandable to feel frustrated by it. 

Here’s the thing: increased appetite isn’t a reflection of willpower or a failure on your part, it’s a natural part of perimenopause. Instead of focusing on trying to “fix” your hunger, work with your body’s natural hunger and fullness cues (this is called Intuitive Eating) and do your best not to restrict or limit yourself. We know from research that this will almost always backfire. 

The best tip I can offer? Make sure to include foods that both nourish AND provide fullness at meals and snacks. Focus on including a variety of nutrient-dense foods like vegetables, fruit, whole grains, beans and pulses, and lean protein sources. 

And if you’re struggling? Meet with a registered dietitian who specializes in women’s health. We can help you plan meals and snacks that keep you energized and nourished throughout the day. We can also help you with Intuitive Eating, which may include finding movement that is enjoyable for you.

6 Key Nutrients to Include in Your Perimenopause Diet

While it can feel overwhelming to navigate this hormonal rollercoaster ride (and all of the physical and emotional shifts), there is good news! A few tweaks to your nutrition and health habits can play an important role in supporting your body through these changes. 

Now this one is a bit harder to lean into…trying to accept and embrace the natural shifts in your body is really important too.  Teaser: Restrictive diets and over-exercising is not the answer. However, slight shifts and tweaks in what or when you eat and how you move your body can make all the difference. 

Let’s explore some key nutrients to include during perimenopause, to support your health and metabolism during this transition:

1. Calcium

As estrogen levels drop during perimenopause, bones can lose density more rapidly, increasing the risk of osteoporosis and fractures. Calcium plays a big role in maintaining bone strength and reducing this risk. During perimenopause, getting enough calcium is essential to support bone health and prevent long-term complications.

How much:

The general recommendation for calcium intake during this life stage is 1,200 mg per day for women aged 50 and older and 1,000 mg per day for those under 50. For reference, one cup of milk or fortified plant-based milk contains about 300 mg of calcium.

How to achieve this:

Include calcium-rich foods in your daily meals:

• Dairy products: Milk, yogurt, and cheese are excellent sources.
• Fortified plant-based milks: Almond, soy, and oat milk often contain added calcium—just check the label!
• Leafy greens: Think kale, bok choy, and collard greens.
• Tofu made with calcium 
• Nuts and seeds: Almonds and sesame seeds add a boost of calcium.
• Canned fish with bones: Sardines and salmon are great choices.

If you’re struggling to meet your calcium needs through food alone, a calcium supplement may help. However, speak to a dietitian or your doctor before starting a supplement, as excess calcium can lead to kidney stones or other issues.

2. Vitamin D

Vitamin D is essential during perimenopause because it helps your body absorb calcium effectively, which is crucial for maintaining bone density and reducing the risk of fractures. Beyond bone health, vitamin D supports immune function and overall well-being, both of which are particularly important as hormonal fluctuations can sometimes leave women feeling run-down.

Why are vitamin D needs different during perimenopause?

During this stage, the drop in estrogen levels accelerates bone turnover, making it even more important to get enough of the “sunshine vitamin” to support calcium absorption and prevent bone loss. Women in perimenopause and menopause may also experience an increased risk of vitamin D deficiency due to factors like reduced outdoor activity and lower dietary intake.

How much:

The recommended dietary allowance (RDA) for vitamin D is:

• 600 IU per day for adults up to age 70
• 800 IU per day for those 71 and older

However, some experts suggest that women in perimenopause may benefit from aiming for the upper end of the safe range, around 1,000–2,000 IU per day, to optimize bone health. Always consult with your healthcare provider to determine the best dose for you.

How to achieve this:

• Sunlight: Your skin produces vitamin D when exposed to sunlight, but from October to March (especially in northern climates), sunlight is not a reliable source.
• Food sources: Include fatty fish (salmon, mackerel, sardines), egg yolks, and fortified foods like milk, orange juice, and cereals in your diet.
• Supplements: Since it’s challenging to get enough vitamin D from food alone, a supplement is often recommended. Look for a vitamin D3 supplement, which is more effective at raising blood levels than D2.

3. Protein

Let’s talk about protein—because, honestly, it’s the MVP during perimenopause. As we get older, we naturally lose muscle mass (fancy term: sarcopenia), and the hormonal changes happening during this stage can speed that up. Less muscle mass can mean feeling weaker, slower metabolism, and even more fatigue—and no one’s got time for that! 

Why? Because it helps keep your muscles strong, supports a healthy metabolism, and even gives you that “I’m satisfied, not starving” feeling after meals. Bonus: it helps stabilize your energy levels, so you’re less likely to have those afternoon slumps or hanger meltdowns (when someone asks you where their socks are for the 3rd time…).

How Much Protein Do You Actually Need?

In the simplest terms, aim for 20–30 grams of protein per meal, and don’t forget snacks! Some experts recommend going even higher—closer to 1.2–1.6 grams of protein per kilogram of body weight per day—to maintain muscle mass as you age. (So, if you weigh 68 kg/150 lbs, that’s around 80–110 grams of protein daily.)

Why spread it out? Your body can only use so much protein at a time for muscle repair, so it’s better to divvy it up across meals and snacks than to load up at dinner.

How to Get Enough Protein (Without Overthinking It)

• Breakfast could include Greek yogurt, a couple of eggs, or a protein smoothie with nut butter and a handful of oats.
• For lunch, toss grilled chicken or salmon on a salad, or make a bean-filled wrap with hummus and veggies.
• At dinner, any kind of meats, fish, tofu, or tempeh make great mains. Pair them with whole grains like quinoa for an extra boost.
• And don’t forget to add snacks! Keep it simple with string cheese, boiled eggs, or a handful of roasted nuts and seeds.

Why Protein Is Extra Important During Perimenopause

Recent research highlights the importance of protein in preventing muscle loss and improving overall health during this phase of life. Studies show that women who consistently eat enough protein are better able to maintain muscle strength and bone health while reducing the risk of age-related health conditions. And don’t forget: protein works best when paired with resistance training, so think about adding some strength exercises that you enjoy to your weekly routine. 

Now, should you obsess about counting every gram of protein every day? NO. Please don’t. But making sure you include at least one source at meals and snacks is important. 

4. Health-promoting Fats Like Omega-3s

I’m going to shine a spotlight specifically on omega-3 fatty acids, which help produce hormones, reduce inflammation, and keep your heart and brain in tip-top shape. And if you’re dealing with hot flashes (ugh, the worst), omega-3s might even help dial down the intensity.

How Much Do You Need?

Aim for at least two servings of fatty fish per week (about 3.5 ounces per serving). Think salmon, mackerel, or sardines—these are omega-3 powerhouses. If fish isn’t your thing, you can turn to plant-based sources like flaxseeds, chia seeds, walnuts, and algae-based omega-3 supplements.

How to Achieve This:

• Sprinkle chia seeds or ground flaxseeds onto oatmeal or blend them into a smoothie.
• Add in snacks! Grab a handful of walnuts or pair avocado slices with whole-grain toast.
• Roast salmon with a drizzle of olive oil and herbs, or toss sardines into a salad for a quick and easy omega-3 boost.
• Drizzle flaxseed oil or walnut oil on salads or mix into smoothies (avoid cooking with them as heat damages the omega-3s)

Why Health-Promoting Fats Are Important During Perimenopause

During perimenopause, they’re essential for producing key hormones, reducing inflammation that might otherwise lead to chronic health issues, and keeping your brain sharp and mood steady. And let’s not forget about heart health—risk of heart disease increases during and after menopause, so omega-3s are a must.

5. Fibre

You might be thinking, “What does fibre have anything to do with perimenopause?”. Fibre plays an important role in health at every life stage, but during perimenopause, it becomes especially important. The hormonal shifts that happen during this time can impact everything from digestion to cholesterol levels, and fibre can help bridge the gap.

Why Is Fibre So Important in Perimenopause?

During perimenopause, the drop in estrogen levels can slow down digestion, increasing the risk of constipation—a common complaint at this stage. Lucky us! Estrogen also influences gut health, so its decline may alter the balance of gut bacteria, which can further affect digestion and metabolism. Fibre steps in to support regular bowel movements and a healthy gut microbiome, which is crucial for overall well-being, and really, feeling comfortable!

Beyond digestion, fibre is also key for heart health. Estrogen has a protective effect on your heart, so as levels decline, the risk of heart disease increases. Soluble fibre helps lower LDL cholesterol (the “bad” cholesterol), which can reduce this risk.

Blood sugar regulation is another area where fibre shines. Hormonal changes during perimenopause can make blood sugar levels more unpredictable, and fibre helps to stabilize these swings. Because once again, no one wants to feel “hangry”.

How Much Do You Need?

My recommendation for most women is 25–30 grams of fibre daily, but during perimenopause, aiming for the higher end of this range is ideal to support digestion, heart health, and blood sugar balance.

Best Sources of Fibre

Incorporating a variety of fibre-rich foods into your diet ensures you’re getting both soluble and insoluble fibre. For example, a variety of whole grains like quinoa, oats, and brown rice, as well as legumes such as lentils, chickpeas, and black beans. Fruits like apples, berries, and pears, along with vegetables such as broccoli, carrots, and leafy greens, are also excellent sources. Don’t forget nuts and seeds like chia, flax, and almonds to round out your fibre intake with both soluble and insoluble options.

Tips for Getting Enough Fibre

• Add a handful of berries and a sprinkle of chia seeds to your oatmeal or yogurt.
• Choose raw veggies with hummus, or have an apple with a handful of almonds.
• Mix lentils or black beans into soups, stews, or salads, and swap white rice every now and then for quinoa or brown rice.
• Increasing fibre without adequate water can lead to bloating or constipation. Aim for at least 8 cups of water daily to help fibre do its job.

6. Magnesium

Real talk: magnesium is becoming touted as a “magic mineral”, but don’t be fooled. Yes, magnesium is a multitasking mineral that supports muscle relaxation, bone health, and mood regulation—all of which are especially important during perimenopause. However, it is NOT a cure-all as the media makes it out to be. 

How Much You Need

Women should aim for 310-420 mg of magnesium daily, depending on age and activity level. This can help meet your body’s increased needs during perimenopause while supporting overall wellness.

Food Sources of Magnesium

• Nuts and Seeds: Almonds, cashews, pumpkin seeds, and sunflower seeds
• Leafy Greens: Spinach, Swiss chard, and kale
• Whole Grains: Quinoa, brown rice, and whole wheat products
• Other Delicious Options: Dark chocolate (yes, really!) and legumes like black beans and lentils

Tips to Get Enough

• Sprinkle pumpkin or sunflower seeds on salads or yogurt 
• Include a serving of leafy greens in your meals—try sautéed spinach or add kale to soups
• Try adding in magnesium-rich whole grains like quinoa or whole-grain bread.

Recipes for Perimenopause Nutrition

• Triple Berry Smoothie with Greek Yogurt
• Chocolate Cherry Smoothie
• Coconut Almond Energy Bites
• I have a ton of protein-rich recipe ideas for you, and these are not just for kids!

Want even more nutritious recipes for perimenopause? Check out my Nourishing Recipes for Busy Families e-book!

Foods to Get Curious About With a Perimenopause Diet 

When it comes to food during perimenopause, it’s all about getting curious—and I say this very intentionally. This is not about restricting or avoiding foods you enjoy, but rather tuning into how they make you feel in your body. Each person’s experience of perimenopause is different, and there are no one-size-fits-all rules. It’s about noticing how certain foods affect your symptoms and working with a professional (like a dietitian) to find what makes you feel your best. Guilt or judgment is not an ingredient here.

Caffeine

Ah, that morning cup of coffee—it’s a ritual I don’t I could personally let go of! But something to be aware of is that caffeine can have a different effect as we move through perimenopause. Some women find that caffeine can trigger hot flashes or disrupt sleep, especially if consumed later in the day. This isn’t about saying goodbye to your daily coffee, but it’s worth experimenting with timing and amount. Pay attention to how you feel, and see if adjusting your caffeine intake helps you manage your symptoms better. You might even try swapping out that second coffee for a decaf or herbal tea and see how your body responds.

Alcohol

We all know that wine (or your favourite alcoholic bevvy) can be a part of social life, but too much alcohol can worsen hot flashes, contribute to excess calories (weight gain) and disrupt sleep. It’s not about cutting it out entirely, but being mindful of how alcohol affects you. Take note of how you feel the morning after a few glasses of wine versus one, or how your sleep quality changes when you drink. It’s all about getting curious and finding that balance that works for you.

Added Sugars and Ultra-Processed Foods

Okay, this requires some nuance and unpacking! Foods high in added sugars and ultra-processed foods are often demonized by diet culture, and our society usually points to them for “causing weight gain”. 

The same philosophy applies: get curious about how foods affect your body. A dietitian can help guide you through this process.

Going Beyond Food: Supporting Your Mental Health During Perimenopause

Nutrition is just one piece of the puzzle during perimenopause and taking care of yourself in other ways can help.

Focus on Satisfaction and Nourishing Your Body

Yes, nutrition is important, but so is enjoying your food! Include foods you love and that not only support your body but also satisfy your taste buds.

Body Acceptance and Self-Care During Perimenopause

The changes that your body goes through during perimenopause can be difficult both physically and emotionally. It’s common for women to struggle with body image during this time, and eating disorders are surprisingly common in midlife. It’s so important to treat yourself with kindness and compassion through these changes and focus on body acceptance and self-care.

Embracing body acceptance during perimenopause means rejecting unrealistic pressures and celebrating your body for everything it’s done and continues to do for you.

Move Your Body in a Way that Feels Good to You (But Make It Fun!)

Exercise doesn’t have to be grueling to be effective. Choose activities and gentle movement that you enjoy, like walking, yoga, swimming, or dancing. Strength training can be especially helpful for maintaining muscle and bone health. 

Strength training 2–3 times per week with moderate to high resistance can help counteract muscle loss, maintain bone density, and reduce menopausal symptoms. Key exercises include weight-bearing movements (squats, lunges) and resistance training (free weights, bands, body weight). Progressive overload is essential for continued benefits, and proper form minimizes injury risk. Consistency over at least four months is crucial for lasting improvements.

Prioritize Sleep

Sleep can be elusive during perimenopause, thanks to night sweats and middle-of-the-night anxiety. So practicing good sleep hygiene (keep your room cool, no screens) is important.

Manage Stress

Perimenopause can be an emotional rollercoaster, so find way to reduce stress and find joy. Practice mindfulness or journaling, take time for hobbies or creative outlets and surround yourself supportive people who make you feel celebrated for who you are, not just how you look.

Navigate a Perimenopause Diet with Confidence

Our culture often paints aging as something to fear, especially for women, but aging is a privilege and doesn’t mean you’re losing value or beauty. You do not need to be “fixed”, but instead supported through this transition. By focusing on gentle nutrition, self-care, and body acceptance, you can navigate this transition with compassion, and confidence. You got this!

If you’re ready to feel empowered in your perimenopause journey, book a session with our women’s health dietitians at Centred Nutrition Collective. Book a consultation with us for compassionate support, tailored to your unique needs. Together, we’ll create a plan that works for your body and your lifestyle—because you deserve to feel your best during this important phase of life.

Have Questions About a Perimenopause Diet? Here are Some FAQs

Should I take creatine during perimenopause?

Creatine supplementation can be beneficial for women experiencing perimenopause. Research suggests that creatine, when combined with resistance training, can help improve muscle strength, body composition, and potentially bone health during this transitional period. Always consult with your dietitian or doctor before taking creatine.

What Supplements are Good for Perimenopause?

Supplements can help fill in nutritional gaps, but it’s important to consult with your doctor first. Common options include Calcium & Vitamin D (for bone health and when sunlight is limited), Omega-3 Fatty Acids (to reduce inflammation and support brain health if you’re not eating fatty fish regularly), Magnesium (for better sleep and muscle relaxation), and Multivitamins or B-Complex (to support overall health, especially energy and mood).

What can I eat to balance my hormones?

Let me stop you right there. It is a myth that you can change your hormones with pills or food, and full credit goes to Dr. Jen Gunter for busting this wide open. One of the biggest myths that grind my gears as a dietitian of nearly 20 years in practice is the idea floating around that you can “balance your hormones”.