Perimenopause is a major hormonal transition — and perimenopause nutrition plays an important role in managing changes in weight, mood, sleep, gut health and overall wellbeing. While this stage can feel unpredictable, the right nutrition can make a huge difference, and working with a dietitian can help you understand what your body needs during this time.

Here are the most important evidence-based nutrition strategies to help you feel more balanced and in control during perimenopause. Evidence-based perimenopause nutrition focuses on supporting hormones, metabolism, gut health and long-term wellbeing.

For broader support across fertility, pregnancy, PCOS, perimenopause and menopause, explore our Women’s Health Nutrition services.

1. Prioritise protein at every meal

As oestrogen declines, women begin to lose muscle mass more easily — which slows metabolism and impacts strength.
Aim for 25–35g of protein per meal from:

• Chicken, fish, turkey
• Eggs
• Greek yoghurt or YoPRO
• Lean meat
• Legumes
• Protein-rich snacks (e.g., yoghurt, nuts, protein smoothies)

Protein = better appetite control, better muscle maintenance, better energy.

2. Focus on fibre (especially for gut health & hormones)

Oestrogen fluctuations can affect digestion, bloating and bowel regularity.
High-fibre foods help stabilise blood sugar, support a healthy microbiome, and promote oestrogen clearance.

Include daily:

• Wholegrains (oats, quinoa, brown rice)
• Fruit (berries, apples, pears)
• Veggies (aim for 4–5 cups/day)
• Legumes
• Nuts & seeds (especially flaxseed for hormone support)

Target 25–30 g fibre/day.

3. Balance your blood sugar

Blood sugar instability can worsen fatigue, irritability, cravings and weight gain.
Support steady energy by:

• Eating regular meals (no skipping)
• Pairing carbs with protein
• Choosing wholefood, low-GI carbs
• Limiting ultra-processed foods

Balanced blood sugar = more stable mood, appetite and hormones.

4. Prioritise healthy fats

Healthy fats support hormone production, inflammation control and brain function.
Aim to include:

• Extra virgin olive oil
• Avocado
• Oily fish (salmon, sardines, tuna – 2–3×/week)
• Nuts and seeds
• Flaxseed or chia (if tolerated)

Avoid excessive saturated fats from processed meats and baked goods.

5. Support bone health early

Bone density begins declining before menopause.
Prioritise nutrients that protect bones:

• Calcium: yoghurt, milk, cheese, sardines, leafy greens
• Vitamin D: sunlight + supplement if needed
• Protein: essential for bone structure
• Magnesium: nuts, seeds, wholegrains, dark leafy veg

A dietitian can help check whether your intake is adequate. Nutrition is recognised as an important part of perimenopause care by organisations such as Jean Hailes for Women’s Health.

6. Limit alcohol

Alcohol can worsen:

• Hot flushes
• Sleep quality
• Anxiety
• Belly fat storage
• Hormonal fluctuations

Most perimenopausal women feel significantly better by reducing alcohol to 0–3 drinks/week.

7. Support gut health

Gut changes are common in perimenopause. Improve digestion and reduce bloating with:

• High-fibre foods
• Probiotic foods (yoghurt, kefir, kombucha)
• Plenty of water
• Regular movement
• Limiting artificial sweeteners and ultra-processed foods

Your gut microbiome influences both mood and hormone balance.

8. Eat enough (don’t overly restrict)

Under-eating increases stress hormones, raises cravings, worsens sleep and slows metabolic rate — all counterproductive during perimenopause.
A balanced approach works better than aggressive dieting.

9. Reduce ultra-processed foods

These worsen inflammation, weight gain, hot flushes and insulin resistance.
Aim for whole foods most of the time:

• Lean proteins
• Vegetables
• Fruit
• Wholegrains
• Nuts/seeds
• Legumes
• Healthy fats

You don’t need “perfection” — just consistency.

10. Perimenopause nutrition support from a dietitian

Every woman experiences perimenopause differently. A dietitian can help you:

• Manage weight changes
• Reduce bloating and gut symptoms
• Improve energy and sleep
• Support mood with balanced nutrition
• Build protein-rich, hormone-friendly meal plans
• Address cholesterol, blood pressure or metabolic changes
• Stay nourished while managing hot flushes

Balanced nutrition during perimenopause is not about restriction — it’s about strategy.

These perimenopause nutrition strategies focus on whole foods that support hormones, metabolism and gut health.

Ready to Feel More Balanced Through Perimenopause?

Perimenopause is a major hormonal transition, and the right nutrition can stabilise hormones, support metabolism, improve mood and energy, and help you feel more like yourself again. Small, consistent changes truly make a difference — but your needs during this stage are unique.

A dietitian can help you manage weight changes, reduce bloating, improve sleep, support mood, and build protein-rich, hormone-friendly meals that fit your lifestyle and symptoms.

Perimenopause nutrition support from a dietitian

Ready to feel more balanced through perimenopause?

At The Nutrition Spot, we specialise in women’s health and evidence-based perimenopause nutrition, giving you personalised strategies — not restriction — to help you feel more in control.

Book your consultation today and get a tailored nutrition plan to support your hormones, energy and wellbeing.