February 8, 2023

The Best Perimenopause Diet: 4 Foods to Eat

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Protein is an essential for women in perimenopause

The Best Perimenopause Diet and Foods You Should Eat

Keeping a well-balanced diet is ideal for your overall health and helps with the symptoms of perimenopause. However, there are foods that will make you feel much better and in control of your symptoms.

The best perimenopause diet includes food with protein, calcium, and multivitamins from fruits and vegetables. Here are the best four (4) foods to eat if you’re in perimenopause or menopause:

The Best Perimenopause Diet Includes These Foods:

Fruits and vegetables

sliced fruits part of perimenopause diet
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  • Eat multicolored fruits and vegetables to get a variety of nutrients in your diet
  • Green leafy vegetables (e.g. spinach, kale, broccoli), tomatoes, bell peppers, berries, and mangoes, among others, are rich in antioxidants
  • These are also full of fiber which helps you feel full for longer, helping keep a healthy weight. Fiber also reduces the risk of certain cancers and heart disease


raw almonds good source of protein for perimenopause
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  • High protein foods help maintain muscle mass. 
  • These include chickpeas, lentils, nuts, fish, and poultry. 
  • Fish, particularly salmon, is high in healthy fats (omega-3s) and help maintain brain power and heart function, and help regulate blood pressure. 


red strawberry and raspberry on white ceramic bowl - perimenopause diet
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  • Taking 1200 milligrams of calcium every day helps maintain bone health and prevent osteoporosis. 
  • Consume dairy products like milk, yogurt, and cheeses for daily calcium intake. 
  • Consider a calcium+vitamin D supplement to help maintain healthy bones. 

The Best Perimenopause Diet Includes this Drink:


woman in black tank top drinking water
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  • While avoiding drinks like alcohol and caffeine, water is very helpful during the perimenopausal and menopausal time.
  • Water helps with absorbing nutrients, getting rid of toxins, and maintaining a healthy weight. 

For some recipe ideas, check out “Menopause Friendly Recipes.

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It’sFetch is a community that provides a safe space for members to discuss health and wellness topics. We provide access to archived health related content, note the date of last review or update on all articles. No content shared, regardless of date should ever be used as a substitute for direct medical advice from your doctor or other qualified clinician.

-Written by Paavana Varanasi

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