The Hormone-Balancing Diet for Perimenopause: What to Eat to Feel Better

As a nutritionist, I often meet women in their 40s and 50s who suddenly feel as though their bodies have changed overnight. One month, everything feels normal, and the next, sleep is elusive, energy dips, and mood swings seem to appear out of nowhere. This phase - known as peri-menopause - is the natural transition leading up to menopause, when a woman’s ovaries gradually produce less oestrogen and progesterone.

While it’s a completely normal biological stage, it can bring symptoms like hot flushes, night sweats, brain fog, weight gain, and anxiety. The good news is - what you eat and how you live, can have a huge impact on how smoothly you navigate this chapter. 

Let’s talk about how the hormone-balancing diet can support your body through peri-menopause.

Perimenopause Nutrition Tips

1. Blood Sugar Balancing - Your Hormones’ Best Friend

One of the biggest hormonal shifts during peri-menopause involves insulin sensitivity. As oestrogen levels decline, your cells can become less responsive to insulin - the hormone that helps regulate blood sugar. The result - you may experience energy crashes, sugar cravings, and more fat storage around your middle.

Balancing blood sugar is key to keeping hormones stable. That means:

• Eat regularly - don’t skip meals, especially breakfast. Aim for every 3-4 hours to keep blood sugar steady.
• Combine protein, healthy fat, and fibre at each meal. For example, swap toast and jam for poached eggs on whole grain bread with avocado.
• Avoid refined carbs and added sugars, which cause quick spikes and crashes in blood glucose - and mood. Swap bread and pasta for wholegrains, beans and lentils.
  

A quick win will always include - protein and plants (complex carbohydrates) at every meal.

2. Portion Sizes - Nourish, Don’t Punish

Peri-menopause isn’t the time to drastically cut calories or go on restrictive diets. Undereating can actually make symptoms worse by stressing the body and reducing hormone production. Instead, focus on balanced portion sizes.

Visual guides help:

• Protein: roughly the size of your palm (fish, poultry, tofu, beans)
• Carbohydrates: about a cupped handful (quinoa, brown rice, sweet potato)
• Fats: the size of your thumb (nuts, seeds, olive oil)
• Veggies: half your plate - the more colour, the better - aim for 6-8 per day
  

Remember: it’s not about eating less, but eating smarter.

3. Complex Carbohydrates - Sustained Energy, Better Mood

Carbohydrates have unfairly earned a bad reputation, but during peri-menopause, complex carbs can be your ally. They provide a steady source of energy and are vital for serotonin production - a neurotransmitter that supports mood and sleep, both of which can take a hit during this time.

Choose:

• Oats (jumbo rather than rolled), quinoa, brown rice, barley
• Sweet potatoes, lentils, chickpeas, and other pulses
• Vegetables and fruits with edible skins (for fibre)
  

These foods release glucose slowly, keeping energy levels even and reducing sugar cravings. Aim to have one complex carbohydrate source per main meal, paired with protein and fat.

4. Fats Don’t Make You Fat

Healthy fats are essential for hormone production. In fact, cholesterol is the building block for oestrogen and progesterone. But not all fats are created equal.

Include:

• Monounsaturated fats: olive oil, avocados, nuts, seeds
• Omega-3 fats: oily fish (salmon, sardines, mackerel), chia seeds, flaxseeds, walnuts
  

These fats are anti-inflammatory and support heart, brain, and skin health - all of which can be affected by declining oestrogen. Avoid trans fats (found in processed foods, vegetable oil and margarine) and limit refined vegetable oils, which can promote inflammation.

5. Phytoestrogens - Nature’s Gentle Hormone Helpers

Phytoestrogens are plant compounds that mimic the effects of estrogen in the body - but in a much gentler way. They can help ease symptoms like hot flushes, mood swings, and dryness.

Good sources include:

• Soy products (tofu, tempeh, edamame, miso)
• Flaxseeds (ground, added to porridge or smoothies)
• Legumes (lentils, chickpeas)
• Sesame seeds
  

Try to include a small amount of these foods daily. They won’t replace your body’s oestrogen, but they can help buffer the hormonal rollercoaster.

Interesting fact: Women in Asia tend to have less severe menopausal symptoms than women in the West due to their high soy consumption.

6. Xenoestrogens - The Hidden Hormone Disruptors

Just as some foods can help balance hormones, others can interfere with them. Xenoestrogens are synthetic chemicals that mimic estrogen and can throw your hormonal system off balance. They’re found in plastics, pesticides, cosmetics, and even some cleaning products.

Tips to reduce exposure:

• Use glass or stainless steel containers instead of plastic.
• Avoid heating food in plastic wrap or tubs.
• Choose natural or organic skincare and cleaning products where possible.
• Wash fruits and vegetables well to remove pesticide residues.
  Get rid of toxic cleaning chemicals and opt for vinegar and alcohol based cleaning products
  

Reducing xenoestrogen exposure lightens the load on your liver, allowing it to process natural hormones more effectively.

7. Organic Food - Supporting Your Hormone Health Naturally

Where possible, choose organic produce, particularly for foods high in pesticide residues (like berries, spinach, and apples). Organic meat and dairy can also be beneficial, as they tend to come from animals not treated with synthetic hormones or antibiotics.

That said, eating plenty of plants - even if not organic - is still more important than skipping fruits and vegetables altogether. Do what’s realistic for your budget and lifestyle.

8. Hydration - Water Is Your Hormone Transport System

Hormones travel through your bloodstream, so hydration directly affects how efficiently they’re transported and metabolised. During peri-menopause, you may notice increased sweating (from hot flushes) or water retention, both of which can disrupt hydration balance.

Aim for 1.5 to 2 litres of water a day, more if you exercise or sweat heavily. Herbal teas, sparkling water, and water-rich foods (like cucumber, melon, and soups) all count. Cut back on caffeine and alcohol, which can dehydrate and worsen symptoms like night sweats or anxiety.

9. Rest and Sleep - Your Hormones Reset Overnight

Sleep disturbances are one of the most common peri-menopausal complaints - often due to fluctuating oestrogen and progesterone. Yet, sleep is when your body repairs tissues and regulates hormones like cortisol (the stress hormone) and insulin.

Practical tips:

• Keep a regular bedtime and wake-up time.
• Avoid screens and bright lights an hour before bed.
• Create a cool, dark sleeping environment. Always sleep with the window open and aim for 17-19 degrees 
• Try magnesium-rich foods (pumpkin seeds, leafy greens, dark chocolate) or herbal teas (chamomile, valerian) to support relaxation.
  

Good sleep isn’t a luxury - it’s essential for hormonal balance.

10. Movement - Exercise for Body and Mind

Exercise supports hormone health in countless ways: it boosts mood, improves insulin sensitivity, strengthens bones, and supports heart health. The key is balance - over-exercising can raise cortisol, while too little movement can slow metabolism.

Aim for a mix of:

• Strength training (2–3 times per week) to protect bones and muscle mass
• Cardio (walking, swimming, cycling) for heart and metabolic health
• Mindful movement (yoga, Pilates, stretching) for stress reduction and flexibility
  

Even 20 minutes of movement daily can make a big difference.

Final Thoughts - Nourishing the Transition

Peri-menopause is a season of transformation, not decline. It’s your body’s way of recalibrating, and with the right nourishment, you can feel vibrant and strong throughout. A hormone-balancing diet isn’t a quick fix - it’s a way of eating and living that supports your body’s natural rhythms. Read more on the link between the symptoms of menopause and nutrition. 

To recap:

• Balance blood sugar with protein, fibre, and healthy fats.
• Include complex carbs and phytoestrogens daily.
• Avoid xenoestrogens and choose organic when possible.
• Stay hydrated, rest deeply, and move joyfully.
  

Think of this time as a way of learning how to care for your body in a deeper, more holistic way.