February 8, 2023

Best Foods for Perimenopause and Menopause

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Best Foods for Perimenopause and Menopause

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Maintaining a well-balanced diet is ideal for your overall health and helps with the symptoms of perimenopause. Establishing healthy habits now is key to your success in menopause and beyond! Here are the best foods to eat if you’re in perimenopause or menopause:

Fruits and vegetables

sliced fruits part of perimenopause diet
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  • Utilize multicolored fruits and vegetables to get an array of nutrients in the 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 help you feel full for longer, helping maintain a healthy weight. Fiber also decreases 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. 


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  • While avoiding drinks like alcohol and caffeine, water is extremely helpful during the perimenopausal and menopausal time.
  • Helps with absorbing nutrients, ridding the body of toxins, and maintaining a healthy weight. 


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

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

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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