What Foods Should I Be Looking For? A Perimenopausal Guide to Feeling Better Through Food

One of the most common questions I get from clients in perimenopause is:

“What foods should I be looking for?”

It’s such a great question—because while this phase of life can bring a mix of challenges (hello, disrupted sleep, hormone swings, and mood shifts), the foods we eat can make a powerful difference in how we feel. Nutrition is one of our strongest tools for managing stress, reducing inflammation, and supporting hormone balance.

Here’s a breakdown of the most impactful foods and nutrients I recommend—and why they matter so much right now.

1. Fiber-Rich Foods
Why they help:
Fiber feeds the beneficial bacteria in your micorbiome, keeps your blood sugar stable, and supports gut health, - all of which are crucial for hormone regulation.
Look for:
Leafy greens (like spinach and kale), berries, chia seeds, flaxseeds, oats, and lentils.

2. Healthy Fats
Why they help:
Omega-3 fatty acids and other healthy fats support brain function, help smooth out hormonal fluctuations, and reduce inflammation.
Look for:
Wild-caught salmon, walnuts, chia seeds, avocados, and extra virgin olive oil.

3. Protein-Rich Foods
Why they help:
Protein can improve focus and mood, stabilizes energy levels, and supports lean muscle mass.
Look for:
Eggs, lean poultry, beans, Greek yogurt, tofu, and quinoa.

4. Magnesium-Rich Foods
Why they help:
Magnesium is a natural calm-inducer. It helps with mood, muscle relaxation, and sleep—three things many women struggle with during perimenopause.
Look for:
Dark chocolate (70%+ cacao), almonds, pumpkin seeds, and—you guessed it—leafy greens.

5. Probiotic & Prebiotic Foods
Why they help:
A healthy gut = a happier body. Your gut microbiome influences everything from hormone metabolism, immunity, to  mood .
Look for:
Fermented foods like Greek yogurt, kefir, sauerkraut, and kimchi. Add prebiotic-rich foods like garlic, onions, and bananas to feed the good bacteria.

6. B-Vitamin Foods
Why they help:
The B vitamins support energy production and help your body manage stress more effectively.
Look for:
Whole grains (like oats and brown rice), eggs, spinach, and lean meats.

Bottom Line
If you’re navigating perimenopause, you don’t need to overhaul everything overnight. Start by adding a few of these supportive foods into your daily routine, paying attention to how your body responds. Small shifts in nutrition can lead to big improvements in energy, mood, and overall well-being.

Need help putting it all into practice? I’d love to support you.