Food is the foundation of physical, mental, and emotional wellbeing, and choosing the right foods can be especially beneficial during perimenopause.
As your body undergoes changes, the right nutrition can support recovery, enhance energy, and help you feel like yourself again. Certain foods play a key role in the renewal process and are essential for managing symptoms during this transition.
By focusing on recovery, replenishing energy, and supporting healing from the inside out, you can nourish your body through the power of food.
In this blog post, we will explore the best foods to help perimenopause and how they can transform your health and happiness!

Why Nutrition Matters During Perimenopause
Perimenopause, menopause, or even the daily stresses of modern life can strain the body. Rest alone may not be enough for recovery. Instead, we need to focus on replenishing what the body has lost. This is where a functional approach to nutrition comes in.
Functional nutrition addresses the root causes of fatigue, inflammation, and stress—three common symptoms of perimenopause. By incorporating foods to help perimenopause into your daily routine, you can use nutrition to fuel your renewal and recovery process.

Anti-inflammatory Foods: Calming the Body
Chronic inflammation is often behind common perimenopause symptoms like fatigue, joint pain, and slow recovery. Anti-inflammatory foods are essential in a perimenopause diet as they help soothe your body’s healing processes and support long-term wellness.
- Turmeric: Rich in curcumin, turmeric is a powerful anti-inflammatory spice. Add it to soups, stews, roasted veggies, and smoothies.
- Fatty fish: Salmon, mackerel, and sardines are packed with omega-3 fatty acids, which help reduce inflammation.
- Leafy greens: Kale, spinach, and Swiss chard are high in antioxidants that protect against cellular damage.
Protein for Repair or Rebuilding
Protein is crucial for repairing tissues, muscles, and neurotransmitters that impact mood and brain function. Including protein in every meal can aid in recovery and rebuilding, which is vital during perimenopause.
- Organic chicken or turkey: Lean sources of protein that also contain B-vitamins to support energy production.
- Plant-based proteins: Lentils, chickpeas, and quinoa are excellent non-animal protein options for those seeking variety in their perimenopause diet.
- Collagen: Found in bone broth, collagen helps repair the gut lining, skin, and joints – common areas affected during perimenopause.

Magnesium-Rich Foods: The Relaxation Mineral
Magnesium is one of the most important minerals for recovering from stress, fatigue, and hormonal imbalances. It promotes relaxation, reduces muscle cramps, and supports restorative sleep, all of which are vital for feeling good during perimenopause.
Incorporating magnesium-rich foods daily can help with recovery and boost your overall health.
- Dark chocolate: Yes, chocolate! A small piece of good-quality dark chocolate (at least 70% cocoa) provides a magnesium boost.
- Pumpkin seeds: A handful of these seeds delivers a magnesium punch.
- Almonds: A great snack that stabilises blood sugar while adding magnesium to your diet.
Gut Health: Your Inner Ecosystem
A healthy gut is essential for overall health and recovery. Stress, hormonal changes, and illness can disrupt digestion and immune function, and gut health is especially important during perimenopause. Foods that support your gut are a crucial part of healing foods for perimenopause.
- Fermented foods: Sauerkraut, kimchi, and kefir introduce beneficial bacteria that maintain gut balance.
- Bone broth: Rich in collagen and glutamine, bone broth supports gut healing and reduces inflammation.
- Prebiotic foods: Garlic, onions, and leeks feed the good bacteria in your gut, helping it thrive.

Hydration and Electrolytes
Hydration is one of the simplest yet most effective ways to support your recovery. Water is essential for detoxification, nutrient absorption, and energy levels. Ensuring proper hydration can greatly improve how you feel during perimenopause.
- Add electrolytes: Coconut water or a pinch of sea salt in your water helps replenish lost electrolytes, especially after exercise or illness.
- Herbal teas: Peppermint, chamomile, or ginger teas can soothe and hydrate, contributing to your overall hydration goals.
- Water-rich foods: Cucumbers, watermelon, and celery are great ways to increase your water intake through meals.
Recovery Is a Journey
Renewal and recovery are deeply personal, and your food plays a significant role in how you feel. By incorporating these healing foods for perimenopause into your diet, you’re giving your body the best chance to heal, rebuild, and thrive.
Remember, every small step towards better nutrition helps you feel stronger and more vibrant. You don’t need to overhaul everything overnight, but even small changes will show improvements in how you feel day by day, meal by meal.
If you’d like more personalised guidance on how to use foods to help perimenopause, I’m here to help guide you through!
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