Consider this your straightforward, go-to guide to eating for your hormones during perimenopause as curated by WelleCo educator and nutritionist, Zoe Bingley-Pullin.
As you enter perimenopause, your body begins to experience gradual hormonal shifts that can bring changes in mood, energy and physical health. Whether you’re dealing with sleep disturbances, irregular periods or increased stress, the right nutrition can help support your body through this transition. In this guide, we’ll break down what to eat —and why— so you can feel your best, inside and out, as you navigate this perimenopausal phase of life.
Life cycle:40-50 years old.
Meals and snacks
"During this phase, opt for cruciferous vegetables (for oestrogen clearance), flaxseeds (phytoestrogens), omega-3s (anti-inflammatory) and adaptogens like maca,” Zoe says. “High-fibre foods are also great to support gut and hormone metabolism .”
Breakfast
“A smoothie with plant-based protein (e.g. WelleCo Nourishing Protein), avocado or flaxseeds, leafy greens (like spinach), and antioxidant-rich berries. Cinnamon helps regulate blood sugar. This combination supports energy, mood, and hormonal balance throughout the day.”
Lunch
“A quinoa bowl with salmon, roasted pumpkin, dark leafy greens, and tahini dressing. Rich in fibre, omega-3s and magnesium, this supports hormone detoxification and brain health.”
Dinner
“Stir-fried tofu or chicken with colourful vegetables, garlic, ginger and tamari, served over cauliflower rice. This supports the liver in metabolising excess oestrogen.”
Snacks
“These snacks provide protein, healthy fats, and phytonutrients for blood sugar balance and satiety,” says Zoe.
- Chia pudding
- Boiled eggs
- Almonds and blueberries
- Raw vegetable sticks with hummus
- Protein balls – add flaxseed as they are phytoestrogens
Read more in Zoe's book, Eat Your Way to Healthy Hormones
Including 100+ delicious, nourishing recipes for the whole family, Eat Your Way to Healthy Hormones is a roadmap for understanding the impact of your hormones and will empower you to achieve total hormone freedom – for life.
WelleCommunity question
“Hi Zoe, What kind of foods/drinks/habits should I consider reducing or eliminating during this time if I want to feel vital, strong and well?” – Anna
A. “The following habits are great to kick at any age. These include, high-sugar snacks, refined carbs, high sodium packaged snacks, alcohol, and processed oils and foods. Oh and caffeine late in the day!”
Deficiencies
Zoe lists her top five nutritional deficiencies to watch out for during this time.
- Magnesium (linked to mood and sleep)
- Iron (especially if menstruation continues)
- Vitamin D
- Zinc
- B-vitamins
- Omega-3 fatty acids
Perimenopause myths
“That perimenopause is ‘just hormonal’ or only affects fertility. It impacts mood, skin, energy, and mental sharpness. Nutrition is foundational for navigating these changes smoothly.”
Lifestyle practices
Prioritise resistance training, bone health and mindfulness to manage stress and improve sleep quality. Pick up a hobby you love (or maybe forgot about), laugh more and spend time with friends and family. Doing things that bring you joy reduces stress and boosts mindfulness, which is essential for hormonal balance. Add these other Zoe-approved practices to your wellness artillery and truly glow from within during perimenopause!
- Resistance training for muscle and insulin sensitivity
- Meditation or yoga
- Sleep hygiene and circadian rhythm support
- Hydration with electrolytes
Add your WelleCo
WelleCo’s Super Elixir™ and The Goddess Elixir can help support you through this stage. For example, both Elixirs support vitality, while The Goddess Elixir specifically supports menopausal symptoms including mood swings, night sweats and hot flushes.
WelleCo's Goddess Elixir is ideal once you start experiencing menopausal symptoms while The PMS Elixir can be taken up until these symptoms begin. The PMS Elixir contains Vitex which supports healthy hormone balance and reduce irregular periods*.
Additional tips
- Everyday items like beauty, hygiene, and household products can contain endocrine disruptors, so opt for organic or ‘planet-safe’ versions where possible.
- Deodorants: Choose natural, aluminium-free options.
- Fragrances and skincare: Be mindful of hormone-disrupting chemicals like parabens and phthalates.
- Fabrics: Aim for 100% natural fibres (cotton, linen, silk) when possible.
- Plastics: Avoid plastic water bottles, Tupperware, and food storage, as they can leach chemicals that disrupt hormones. Instead, use glass or stainless steel.
- Cruciferous vegetables (broccoli, cabbage, kale) contain indole-3-carbinol, which can help the liver metabolise oestrogen efficiently.
- Microwave safety: If reheating food, use glass or ceramic containers rather than plastic to avoid exposure to endocrine-disrupting chemicals.
Always read the label and follow the directions for use.
*Based on Traditional Western herbal medicine.
The information in this article is not intended to be taken as medical advice. We recommend consulting your Healthcare Professional for advice on your supplement routine.
Photo by Odiseo Castrejon on Unsplash