7 Foods That Support Hormone Balance During Perimenopause

Perimenopause and Nutrition: Why Food Matters

Perimenopause can feel like your body has flipped a switch — hot flashes, disrupted sleep, stubborn weight changes, mood swings. While this transition is natural, it doesn’t mean you have to suffer through it. What you eat plays a powerful role in supporting hormone balance, easing symptoms, and helping you feel like yourself again.

Here are 7 foods I recommend most often to my clients:

1. Flaxseeds

Rich in phytoestrogens, flaxseeds can help balance fluctuating estrogen levels. They also support digestion and heart health.

2. Cruciferous Vegetables (Broccoli, Kale, Cauliflower)

These veggies contain compounds that support estrogen detoxification through the liver, which can ease symptoms like heavy periods or PMS.

3. Wild-Caught Salmon

Omega-3 fatty acids reduce inflammation, support mood, and keep your skin glowing.

4. Lentils & Chickpeas

Plant-based protein plus fiber = steady blood sugar and less hormonal rollercoastering.

5. Berries

Loaded with antioxidants, they protect your cells from oxidative stress and support healthy aging.

6. Pumpkin Seeds

A mineral powerhouse, especially zinc and magnesium — both crucial for mood stability, sleep, and hormone production.

7. Dark Chocolate (70% or higher)

Rich in magnesium and antioxidants, dark chocolate can help with stress resilience (and yes, it’s allowed!).

Bottom Line

Your body isn’t working against you — it’s asking for more support. By nourishing yourself with whole, nutrient-dense foods, you can ease perimenopause symptoms and reclaim your energy.

👉 Want a step-by-step plan for balancing hormones? Download my free Hormone Balance Starter Guide