Perimenopause isn’t a problem to fix. It’s a natural transition your body is designed to move through.
While hormonal shifts can feel overwhelming—hot flashes, mood swings, fatigue—it’s possible to ease this transition with small, intentional changes to your daily routine.
These food swaps are designed to help you reclaim energy, stabilize your mood, support your body’s changing needs, and feel more balanced every day.
The best part? You don’t need to overhaul your entire diet—just start with a few simple adjustments that meet your body where it is today.
1. Replace Refined Carbs with Whole Grains
Benefit: Better blood sugar control and fewer cravings.
Why: Refined carbs like white bread, pastries, and sugary snacks cause rapid spikes and drops in blood sugar, which leave you feeling drained and reaching for another snack. Whole grains release energy slower, helping you keep your blood sugar levels stable and reducing the likelihood of energy crashes or overeating.
Result: Feeling more consistent energy throughout the day, helping reduce the intensity of mood swings.
Tip: Instead of white bread, try 100% whole grain or sprouted wheat bread. Swap white rice for brown rice, barley, or quinoa for more balanced blood sugar.
2. Pair Whole Grains with Protein for Steady Energy
Benefit: Maintaining consistent energy levels and preventing blood sugar swings.
Why: Whole grains like quinoa or farro digest more slowly than refined grains, which means they release energy gradually. When combined with protein (like lentils, chicken, or tofu), they help keep your blood sugar stable. This prevents sudden dips in energy and reduces cravings for sugary snacks.
Result: You’ll feel more energized, focused, and less prone to mood swings or irritability.
Tip: Start your day with whole-grain toast and eggs for breakfast, or enjoy a sweet potato with grilled chicken and roasted vegetables for a satisfying dinner.
3. Snacking? Swap Processed Snacks for Flaxseed-Based Options
Benefit: Supporting hormone balance, digestion, weight management, and more stable energy.
Why: Flaxseeds are rich in fiber, which supports digestion, reduces bloating, and helps regulate blood sugar, leading to fewer cravings and steadier energy. They're also a natural source of lignans, a plant compound that may support estrogen balance during perimenopause. While more research is needed, lignans are thought to help buffer the hormonal fluctuations behind mood changes and hot flashes.
Result: More steady energy, less bloating, and subtle support for hormone health.
Tip: Try crackers like Flackers of Mary's Gone Crackers SuperSeed for an easy snack. Or, add 1 tablespoon of ground flaxseeds to oatmeal, yogurt, or smoothies.
4. Choose Fatty Fish Over Red Meat
Benefit: Supporting brain health, mood stability, and reducing inflammation.
Why: Omega-3 fatty acids found in fatty fish like salmon, mackerel, and sardines are essential for brain function and mood regulation. They also help reduce inflammation throughout the body, which can be heightened during hormonal changes. Eating more omega-3s can help fight brain fog, improve memory, and stabilize mood swings.
Result: Feeling clearer-minded, more balanced emotionally, and less inflamed overall.
Tip: Aim for two 4-ounce servings of fatty fish weekly. If fish isn't your thing, plant-based options like walnuts and chia seeds also provide omega-3s.
5. Satisfy a Sweet Tooth with Dark Chocolate
Benefit: Supporting stress resilience, sleep quality, and mood.
Why: A square of dark chocolate (70 %+ cocoa) is rich in magnesium, a mineral that helps relax muscles, calm the nervous system, and improve sleep quality. It also provides antioxidants that fight inflammation and support overall health.
Result: A satisfying treat that helps reduce stress and promotes better sleep, which is important during hormonal fluctuations.
Tip: Enjoy 1 ounce of dark chocolate paired with walnuts to balance blood sugar and boost nutrients.
6. Sip Herbal Tea Instead of Evening Wine
Benefit: Improving sleep quality and reducing hot flashes or night sweats.
Why: While a glass of wine might feel relaxing in the moment, alcohol can disrupt sleep and intensify symptoms like hot flashes or night sweats. Herbal teas offer a gentler way to unwind, with calming blends like chamomile, passionflower, ginger, and turmeric that promote rest and reduce inflammation. Some herbs, like valerian root and black cohosh, have even been studied for their potential to ease hot flashes and other menopause-related symptoms. (1) (2)
Result: Better sleep, a calmer nervous system, and fewer overnight symptoms.
Tip: Try a caffeine-free herbal tea as part of your evening routine. If you’re using targeted herbs like black cohosh or valerian, talk to your healthcare provider—these may not be suitable for everyone, especially if you have liver or blood pressure concerns. Always consult your healthcare provider before starting new herbal supplements.
7. Upgrade Ice Cream to Greek Yogurt
Benefit: Strengthening bones and supporting gut health.
Why: Greek yogurt is high in calcium, essential for maintaining bone density, which declines as estrogen drops during perimenopause. The probiotics in yogurt also promote a healthy gut, which can help reduce bloating, gas, and digestive discomfort.
Result: Stronger bones and a happier gut, helping you feel better physically and emotionally.
Tip: Top with berries and nuts for added flavor, fiber, and nutrients.
8. Choose Nuts Over Pretzels
Benefit: Providing lasting energy and supporting skin health.
Why: Nuts are rich in healthy fats, protein, and vitamin E, which helps protect your skin’s collagen and reduce signs of aging. They also stabilize blood sugar and keep you feeling full longer, reducing the urge to snack on less nutritious options like pretzels or chips.
Result: More stable mood, better skin, and sustained energy levels.
Tip: 1-2 oz of unsalted nuts like almonds, cashews, or pistachios makes a filling snack. Alternatively, add cashews to a stir fry or sprinkle chopped almonds over Greek yogurt.
9. Swap Sugary or Mayo-Based Condiments for Fermented Foods
Benefit: Improving digestion and reducing bloating.
Why: Fermented foods like kimchi, sauerkraut, and kefir contain beneficial probiotics that support a healthy gut microbiome, while while processed dressings and sauces are often high in added sugar, sodium or preservatives. A healthy gut can reduce digestive discomfort, bloating, and irregularity, which are common during hormonal shifts.
Result: More comfortable digestion and a happier tummy.
Tip: Add a spoonful of kimchi or sauerkraut to your salad or grain bowl. Or, use Greek yogurt as the base for a sauce or dip like tzatziki.
9. Hydrate with Water, Not Sugary Drinks
Benefit: Better regulation of hot flashes, fatigue, and dehydration.
Why: Dehydration can mimic or worsen symptoms like hot flashes and tiredness. Drinking plenty of water keeps your body functioning optimally and helps regulate temperature and energy levels. Infusing water with citrus, cucumber, or mint makes it more enjoyable without added sugar.
Result: Reduced hot flashes, more energy, and healthier skin and digestion.
Tip: Carry a water bottle and flavor your water naturally for easy hydration.
The Bottom Line
You don’t need a perfect diet to feel better in perimenopause—you just need a few strategic shifts.
These simple food swaps can help you feel more balanced, energized, and in control, supporting your hormones, mood, sleep, and overall health.
Start with one or two changes, celebrate your progress, and build from there. Your body is doing important work, so nourish it with care, intention, and compassion.
