Perimenopause nutrition: what to eat and what the research says

What to eat through perimenopause, and what the research says about weight, digestion and supplements.

There's no single perimenopause diet. An everyday eating pattern with protein at each meal, plenty of vegetables, fruit and whole grains, calcium-rich foods and fatty fish supports your bones, heart and muscles through the transition.

This guide brings together our articles on food and digestion: what to eat, weight and shape changes, bloating, and what research does and doesn't show for supplements. It's general information, so check with your doctor or a registered dietitian before making big changes, especially if you have a health condition.

Articles in this guide

What to eat during perimenopause: a calm, practical guide What to eat during perimenopause: protein at each meal, calcium and vitamin D for bones, fiber, fatty fish, and why less alcohol may ease hot flashes.
Perimenopause weight gain: why your body is changing shape Perimenopause weight gain is common. What research says about hormones, aging, muscle and sleep, and gentle, evidence-based ways to support your body.
Perimenopause bloating: why it happens and when to get checked Perimenopause bloating can come from hormone shifts, gas, constipation and food triggers. What may help, and which symptoms need a prompt doctor visit.
Do supplements help perimenopause? What the research says Do supplements help perimenopause symptoms? What research says about black cohosh, soy, magnesium, melatonin, ashwagandha and more, and how to choose safely.

Other guides

Perimenopause basics: what it is, stages and how long it lasts · Brain fog, mood and anxiety in perimenopause · Perimenopause sleep problems and night sweats · Hot flashes, aches and body changes in perimenopause · Irregular periods and cycle changes in perimenopause · Perimenopause treatment: HRT and other options · Perimenopause lifestyle and self-advocacy · Perimenopause nutrition: what to eat and what the research says · Exercise in perimenopause: strength, cardio and balance · Symptom dictionary · Toolkit

General information about perimenopause. Not a substitute for personal medical advice. About · Start here · Editorial standards · Disclaimer · Privacy · Terms