Perimenopause is a time when your body goes through numerous changes. Because of those changes, it’s important to get adequate amounts of certain nutrients, like protein and fiber.

It may also help to limit certain foods, like those with saturated fats and refined carbs, to lower your risk of certain conditions or symptoms associated with perimenopause.

If you need help adjusting your eating habits, talk with your doctor or a registered dietitian.

Protein

Your muscle mass starts to decrease during perimenopause. Getting enough protein in your diet may help you maintain muscle mass.

You can try spreading your protein intake out over three meals and a snack.

Instead of plain toast, top it with some peanut butter. Add baked salmon or chicken to a salad for a protein boost at lunch. For dinner, beans are a great protein add-in for any number of entrees, including tacos. Make your own nut mix with your favorite mix of spices for a perfect anytime snack.

Other great high protein choices include:

  • eggs
  • lentils
  • yogurt

Ask your doctor or a registered dietitian about how much protein to aim for in your diet.

Omega-3 fatty acids

Omega-3 fatty acids have been associatedTrusted Source with decreased inflammation. They may also decrease depression symptoms, which is something you may experience during perimenopause.

To get more omega-3s in your diet, try eating fatty fish like salmon or mackerel. If you don’t like fish or can’t eat it, you can ask your doctor about taking fish oil supplements.

Other foods that contain omega-3s include:

  • flaxseed
  • chia seeds
  • avocados
  • walnuts

Fiber

Fiber is another go-to during perimenopause. It helps keep you feeling full longer, which can curb cravings.

Consuming adequate fiber may also decrease your risk of certain conditions, including heart disease, stroke, and some types of cancer.

The Dietary Guidelines for AmericansTrusted Source recommend females ages 31 to 50 aim for 25 grams of fiber daily, while females ages 51 and up should aim for 22 grams. You can get fiber from:

  • fruits like pears and apples
  • vegetables like carrots and broccoli
  • nuts and seeds like almonds and chia seeds
  • whole grains, such as:
    • whole oats
    • whole wheat bread
    • quinoa

Calcium and vitamin D

As you age, your risk of osteoporosis (bone loss) increasesTrusted Source. To maintain your bone health, you may want to make sure you’re getting enough calcium and vitamin DTrusted Source each day.

You’ll want to check with your doctor for an individualized daily intake recommendation, as the optimal amount may be different from person to person.

Aside from calcium supplements, you can get calcium from foods like:

  • low fat dairy products, such as:
    • milk
    • yogurt
    • cheese
  • vegetables like kale or collard greens
  • seeds like poppy and chia seeds

Your doctor may recommend vitamin D supplements in addition to foods like:

  • fish like salmon or tuna
  • dairy products fortified with vitamin D
  • orange juice

Saturated fats

In general, saturated fats from meat and dairy products can increaseTrusted Source your risk for heart disease. Choose plant-based fats when you can and try to limit your intake of:

  • red meat like beef and pork
  • poultry with the skin on
  • full fat dairy products like butter and cheese
  • tropical oils like coconut and palm oil

Refined carbs

To avoid blood sugar spikes and persistent cravings, limit highly refined carbs, such as:

  • white breads
  • pasta
  • baked goods

Substitution is an important factor here. For example, you can make it a habit to substitute whole grain brown rice for white rice or whole grain bread for white bread.

Caffeine and alcohol

Caffeine and alcohol may worsen perimenopause and menopause symptoms like hot flashes. You can try limiting these to see if your symptoms improve.

Dietary changes may not be a cure-all for perimenopause-related symptoms and conditions, but along with some lifestyle changes, they can make a big difference in your health and quality of life. Here are some other changes you might consider making during perimenopause:

  • Quitting smoking if you smoke: If you need help quitting, talk with your doctor or consider taking advantage of the tips and tools at Smokefree.gov.
  • Get regular physical activity: You can start small — take a short walk each day, do some lunges while watching your favorite TV show, or go hiking with a friend.
  • Maintain a moderate weight: The hormonal changes associated with perimenopause and menopause can contribute to weight gain. If dietary and lifestyle changes aren’t effective in helping you maintain a moderate weight, ask your doctor about other steps you can take.

A healthful eating plan is important in any stage of life, but the body changes that occur during perimenopause may make it even more essential. Getting enough nutrients like protein, fiber, and calcium can help manage perimenopause-related conditions like muscle and bone loss.

It can also help to limit foods containing saturated fats, refined carbs, caffeine, and alcohol.

If you need help creating an eating plan that works for you, talk with your doctor or a registered dietitian.