What you eat really matters and this is even more true in the perimenopause and menopause. The type of fuel you give your body directly influences your physical and mental health. Understanding what your body needs when your hormones are changing and introducing some achievable changes can really make a difference to how you feel and to your future health.
When it comes to perimenopause and menopause, it’s good to think about foods that will help keep your bones strong, foods that promote gut health, foods that are high in essential fats and B vitamins for your mood, and eating a wide variety of plant-based foods that contain plenty of useful nutrients that won’t lead to weight gain.
Making big changes to longstanding habits can seem daunting at first but it’s not about going on a diet. Understanding some basic principles of healthy eating is key to introducing some small changes that, over time, will lead to improved health. Adding new foods in and adapting some routines around mealtimes can make a big difference.
What to eat
Mediterranean diet
A Mediterranean style diet has been shown in multiple studies to bring the most benefits to your health. The general principles are to eat lots of plant-based foods such as vegetables and fruits, nuts and seeds, beans and wholegrains. Fermented dairy foods, seafood and other sources of Omega 3 oils and unsaturated fats such as those in olive oil are also a key part of this diet. Meat and dairy foods are in smaller amounts and there is very little salt, sugar, or processed foods.
Foods rich in calcium, vitamin D and iron
After menopause bones lose their density which makes them weaker. Calcium helps keep your bones strong. Calcium rich foods are cheese, yoghurt and milk but also green leafy vegetables, nuts and seeds, dried fruit and the soft bones in tinned fish. Vitamin D helps slow down bone loss too and helps your body absorb calcium. As well as getting vitamin D from sunlight, some foods are high in vitamin D such as oily fish and egg yolks, and some foods are fortified with vitamin D such as some cereals and bread. Taking a vitamin D supplement is recommended especially in the autumn and winter months. Iron is needed for bone health too and to keep blood cells healthy. It is also important for healthy hair growth. Red meat is not the only iron rich food; you can get iron from spinach (wilted), broccoli, kale, lentils, chickpeas, kidney beans, cashews and baked potatoes for example.
Friendly bacteria for your gut
Many women suffer from bloating, cramps, and generalised abdominal discomfort which can be caused by poor gut health. There are millions of friendly bacteria in your gut helping to aid digestion and improve your bowel function. When there are too many harmful bacteria and not enough good bacteria, your gut will let you know. A healthy gut can improve your emotional wellbeing, increase production of serotonin – the ‘happy hormone’ – reduce inflammation, help with weight and improve your general health. Gut-friendly foods are prebiotic (stimulating growth of good bacteria) and probiotic (containing live bacteria and yeasts). Prebiotic foods are bananas, blueberries, apples, garlic, onions, leeks and many more. And Probiotic foods (containing live bacteria and yeasts) are foods such as kefir, live yoghurt, kombucha, kimchi and sauerkraut.
Low GI carbohydrates
Keeping your blood sugar levels as stable as possible helps avoid spikes that might exacerbate mood swings. White refined carbohydrates such as those in white bread, rice and pasta can cause a rapid release of blood glucose and a subsequent drop afterwards. Try and avoid white options and have low GI (glycaemic index) carbohydrates instead which means choosing wholegrain bread, brown rice and brown pasta. There are also many low GI vegetables such as salad leaves, carrots and greens.
Minimising alcohol
Many women use alcohol as a way of unwinding or lifting their mood, particularly in the perimenopause and menopause. Any positive effects however are very short lived and regular alcohol use contributes to bone weakening, increases the risk of heart disease, lowers mood, worsens sleep and can exacerbate hot flushes and night sweats. Try and minimise your intake if you can and have a few days in the week where you don’t drink. Stick to one small glass of wine, beer or cider, or a single measure of spirit if you are going to have a drink.
Helpful principles
Keep in mind some of these evidence-based principles to help you make healthier choices around what you eat and when you eat. Think about why you are eating. These are considerations that can help you maintain healthier eating and improve your future health:
Think vegetables and variety
You may have heard of ‘eating the rainbow’ of fruits and vegetables. What really matters is that you are having a wide variety of plant-based foods. Fill half your plate with vegetables at lunch and dinner and remember it’s not just about fruit and vegetables but also wholegrains, nuts and seeds and legumes too. Try and think about vegetables as your centrepiece rather than the meat. And have two or more vegetarian meals every week.
Good fats
Fats are not always bad for you. Healthy fats are essential such as those in olive oil, nuts, butter and avocados. It’s the saturated fats that are often found in processed foods that you want to avoid.
Breaks between mealtimes
It can be difficult with busy lives to eat around the same time every day, but it is important that your gut has plenty of time in between meals to move through the different physiological processes required to maintain good health. Try and have a gap of at least 12-14 hours between your evening meal and breakfast the next day. Snacking late in the evening has been linked with higher levels of obesity.
Make some small realistic changes
You may want to begin making some healthy changes to your diet simply by adding in some vegetables to some of your go-to meals. You can change the proportions of what’s on your plate to emphasise the veg more and do this over time so it doesn’t feel like a big change. It doesn’t have to be about restricting and cutting out food and you can still feel full after eating a healthier meal. Plan meals ahead for the week and alter your ‘favourites’ in your online shop to include healthier options and reduce the processed snacks.
Last updated: June 2026
