Perimenopause diet: Tips for creating the best plan for you

What you’ll learn:   

• A balanced perimenopause diet can help manage symptoms like hot flashes, mood swings, and low energy.       
• Small, consistent swaps like choosing whole grains or adding vegetables can gradually improve your diet and support your health during perimenopause.
• Mindful eating and lifestyle changes, including stress management and regular exercise, can enhance the benefits of a well-rounded perimenopause diet.

Many people are familiar with menopause, but perimenopause, the transition phase before menopause, might be less well-known. Perimenopause marks the time when your body gradually produces less estrogen and progesterone, leading up to menopause. This phase can begin as early as your 30s or as late as your 50s and may last several years. 

Knowing when you’re in perimenopause can be tricky because symptoms vary widely and can be subtle or even unexpected. Common signs include irregular periods, night sweats, weight gain, and mood swings, but other, less common symptoms might appear, too.

The best approach is to be proactive. Adopting a balanced, nutrient-rich diet now will set you up for a smoother menopause transition and support healthy aging. Noom’s approach combines personalized nutrition with behavioral coaching, making building and maintaining healthy eating habits that meet your unique needs easier. Find out how Noom can get you started on your journey.

What is perimenopause?

The hallmark of perimenopause is that it can be full of surprises and keeps you guessing. During perimenopause, your body starts dialing back on estrogen and progesterone as your ovarian reserve dwindles. As we mentioned, this phase begins sometime in your 40s but can start as early as your mid-30s. A few people won’t feel its effects until their 60s.

Perimenopause is the first of three phases in the menopause journey, which can look like this:

• Perimenopause (late 30s to early 50s): This stage can be full of unpredictable changes as estrogen and progesterone levels fluctuate significantly. Symptoms like irregular cycles, hot flashes, and mood changes commonly appear.
• Menopause (usually around age 50-55): You reach menopause after a full year without a menstrual period. Estrogen levels have dropped sharply, marking the end of ovulation.
• Postmenopause (typically from the mid-50s onward): This phase follows menopause. Hormone levels stabilize at a lower level. Symptoms may ease, but bone density, metabolism, and heart health changes often become more noticeable.

Perimenopause can be a tough one to pin down because everyone’s experience is different. It can arrive out of nowhere, last anywhere from a few months to over a decade, and throw in surprises like irregular periods, mood swings, or night sweats. Some may feel only minor changes, while others feel like they’re riding a hormonal roller coaster. So, if things feel unpredictable, you’re not alone. This stage has a way of keeping you on your toes!

What are some of the signs you’re experiencing perimenopause?

Every person’s experience with perimenopause is unique, but here are some of the everyday things you might notice:

• Irregular periods: Changes in your cycle are a big signal that menopause is on the horizon. They might get shorter or longer, or you’ll skip a month here and there.
• Weight gain or changes in body shape: Many women notice extra weight, especially around the belly, during perimenopause. This shift happens as estrogen levels drop, slowing metabolism and leading to more fat stored around the organs, known as visceral fat. Even a small weight gain can feel more noticeable in this area. 
• Hot flashes: A hot flash is a sudden wave of intense warmth that spreads across your face, neck, and chest, often with flushing and sweating. These episodes typically last a few minutes and result from shifts in estrogen levels that disrupt the body’s temperature regulation.
• Mood swings: As menopause approaches, shifting hormone levels can also affect your emotions, as estrogen and progesterone influence mood regulation.
• Sleep disruptions: Hormonal changes can trigger night sweats or make it harder to stay asleep, leading to restless nights.
• Low energy: As estrogen levels decrease during menopause, metabolism can slow down, often resulting in fatigue and a general feeling of sluggishness. This shift can make it harder to maintain energy throughout the day.

Perimenopause is a natural part of aging, but that doesn’t mean you need to “put up with it.” You’ve got options to help you feel your best! Focusing on a balanced diet, regular exercise, stress management, and good sleep can make a real difference. Hormone replacement therapy (HRT) can also improve symptoms and make you feel like yourself again. 

Remember, you’re in control. Talk to your doctor and explore what works for you. With the right tools and support, this transition can be a lot smoother!

Perimenopause diet: What to eat to support a healthy weight

Perimenopause can impact more than just how you feel day to day. As estrogen levels drop, your metabolism tends to slow, making weight gain—especially around the belly—more likely. 

This change doesn’t just affect your shape; it can also raise your risk for conditions like muscle loss, heart disease, osteoporosis, and diabetes down the road. A balanced diet during perimenopause can protect your health and lower your risk of chronic conditions in the future. So, while quick-fix diets might be tempting, choosing a sustainable, nutrient-rich plan will better support your body through perimenopause and beyond.

The good news? If you’re already using Noom, you’re probably already on the right path. Noom’s balanced approach helps you enjoy what you eat without feeling deprived, giving you the tools to make smart, satisfying choices. In perimenopause, getting the right mix of nutrients can make all the difference in managing changes and feeling your best. So, what should you focus on? Here’s a breakdown:

Increase protein to strengthen muscle and prevent muscle loss

Protein is a must-have nutrient for women during perimenopause. As your body adjusts to hormonal changes—especially with estrogen levels dropping—it can be more prone to muscle loss. Estrogen helps keep muscles strong, so when it dips, you might experience gradual muscle loss that can slow your metabolism. That’s why making protein a priority in your diet is crucial for supporting muscle maintenance and promoting healthy aging. 

Eating protein at every meal, especially breakfast, is a good way to ensure you get enough. These foods help preserve muscle mass and keep you full longer, making it easier to stick to your daily calorie goals.

Where to find it: 

• Lean protein sources like poultry, fish, eggs, and low-fat dairy are excellent options. 
• If you follow a plant-based diet, you can opt for tofu, legumes, and quinoa. 
• Protein powder can help, too, if you have trouble getting enough.

Eat more fruits and vegetables

Eating plenty of fruits and vegetables is essential for a healthy diet. The Noom program considers fruits and vegetables “green” foods. They should make up most of your diet because they offer the highest nutrient density for the fewest calories.

Research supports these benefits. In people aged 45 to 65, especially women experiencing hormonal shifts, those who ate more fruits and vegetables and fewer desserts were healthier as they aged. Proof that a nutritious, balanced diet can support overall health and well-being, regardless of age.

Where to find it: 

• Add berries or sliced melon to your morning yogurt or toss spinach into smoothies or omelets. 
• Snack on crunchy veggies like carrots, bell peppers, or celery with hummus. (Tip: Prep a big batch of cut veggies on the weekend so you have them ready to go.) 
• Pile roasted or steamed vegetables onto your plate or mix them into soups and stews. 
• Include more vegetable-based dishes like stir fries at dinner. (Browse Noom’s recipe database in the Success Kit for lots of quick recipes that pack in the produce.)

Add fiber for digestion and appetite control

Fiber is your food’s built-in slow-release system. It keeps you feeling fuller longer and helps balance your blood sugar, so you avoid those energy dips that leave you feeling drained. Boosting fiber can be helpful during perimenopause when insulin sensitivity fluctuates.

Here’s how it works: fiber slows down digestion, which helps prevent sudden blood sugar spikes and supports a more balanced metabolism throughout the day. Aim for about 25 to 30 grams a day. Small swaps can help you feel satisfied, keep your energy steady, and support your overall health during perimenopause.

Where to find it: 

• Start your day with a bowl of oatmeal topped with berries. 
• Add chickpeas or other beans to your lunch salads. 
• Switch to whole-grain bread and whole-wheat pasta. 
• Explore other grains like quinoa, barley, farro, and millet.

Eat more calcium for bone strength

Calcium becomes especially important during perimenopause, as dropping estrogen levels can lead to decreased bone density, raising the risk of osteoporosis. Calcium helps strengthen bones and teeth, maintain bone mass, and reduce the likelihood of fractures. 

A study suggests that a high intake of calcium from food may also lower the risk of early menopause, which occurs between the ages of 40 and 45. In the study, women who consumed more calcium (around 1,246 mg/day) had a 13% lower risk of experiencing early menopause than those with a lower intake (around 556 mg/day). The protective effect was stronger when the calcium came from dairy products rather than supplements. 

Where to find it: 

• Eat low-fat yogurt or cottage cheese at breakfast, and add your favorite toppings. 
• Try leafy greens like kale and collard greens, almonds, chia seeds, and calcium-fortified plant-based milk for non-dairy sources. 
• Canned fish with bones is also a great source.

Add vitamin D for calcium absorption

Vitamin D and calcium work hand-in-hand. Your body can’t properly absorb the calcium you consume without adequate vitamin D. Menopausal women face a higher risk of reduced bone density, fractures, and even cardiovascular issues. 

According to this recent study, vitamin D may play a protective role in managing these changes. Adequate vitamin D levels have been linked to healthier bones, better muscle function, and even improved heart health, which is especially important during this stage. 

Where to find it: 

• Enjoy fatty fish, egg yolks, or vitamin D-fortified foods. 
• Sunlight also provides a healthy dose of vitamin D. However, to protect your skin from damage, you should wear sunscreen. 
• Talk to your doctor about supplements if your diet and lifestyle don’t provide enough.

How can you make small diet changes that matter during perimenopause?

Incorporating these changes doesn’t require a complete diet overhaul. Small changes and simple swaps over time can add up. 

• Swap in nutritious foods:
  • Stock your pantry with whole-grain bread, brown rice, and whole-wheat pasta instead of refined grains. 
  • Add a serving of vegetables to your plate by choosing carrot sticks over chips at lunch.
  • Always include a veggie-packed salad with dinner. 
  • For something sweet, opt for yogurt and berries instead of a sugary snack most days of the week. 
• Practice mindful eating: Slow down during meals, tuning into hunger and fullness cues to manage portions and improve digestion. Noom encourages mindful habits that make eating feel more intentional and satisfying.
• Track your food: Studies show that people who track what they eat tend to make better choices and reach their goals faster. Logging your meals takes just a few seconds. You can even snap a photo, and Noom will estimate the calorie count of what you ate! You’ll see how your daily choices impact your progress, helping you stay mindful and motivated.

Noom’s color-coded system lets you eat with intention, avoid restrictive patterns, and build a healthier, happier relationship with food that will last through perimenopause and beyond.

Other lifestyle changes that help prevent weight gain during perimenopause

Beyond diet, lifestyle habits like exercise, sleep, and stress management play a big role in managing weight and overall well-being during perimenopause. Here are some ways to incorporate these:

• Exercise regularly: Staying active is essential. Regular exercise helps balance mood, support heart health, and maintain muscle mass—all crucial during perimenopause. Aim for 150 minutes of moderate activity weekly, doing activities you enjoy, such as walking, swimming, or one of Noom’s virtual Zumba classes. Join a group workout session a few days a week to combine the health benefits of being part of a community with moving more. 
• Add some resistance training: Two to three days of resistance training with bodyweight exercises or weights helps keep muscles strong and prevents bone loss. Noom’s Success kit has a variety of workouts for people of all fitness levels. 
• Prioritize sleep: Hormonal shifts can disrupt sleep during perimenopause, impacting energy and mood. What can you do?
  • Set a regular bedtime and wake-up time, even on weekends. 
  • Start a calming bedtime routine, like light stretching or reading before bed. 
  • Stop eating at least three hours before bedtime and drink your last sip of water at least two hours before you turn in.
  • Make your bedroom a no-phone zone. Blue light can disrupt your circadian rhythm.
  • Keep your bedroom cool and use moisture-wicking pajamas to prevent night sweats from disrupting sleep.
• Manage stress: Managing stress is super important during perimenopause, as stress can intensify symptoms like mood swings and fatigue. Dedicate 10-15 minutes daily to activities that help you relax, such as meditation, gentle stretching, or jotting down notes in a food and mood journal. Noom provides guided mindfulness exercises and mood tracking in the Success Kit, helping you stay balanced and build resilience against daily stressors.

Perimenopause diet: Nourishing your body through change 

Creating a healthy perimenopause diet doesn’t require a major overhaul. Small, strategic changes can go a long way. Instead of focusing on what you can’t have, add more nutrient-dense foods that fuel your body and support your changing needs.

But it’s not just what you eat—it’s how you eat. Take a moment to check in with yourself after meals or snacks. How do certain foods make you feel? Are you energized, satisfied, or sluggish? Paying attention to these cues helps you better understand what works for your body and can make managing common symptoms like energy dips or unexpected weight gain easier.

Need a little more structure? Noom’s Healthy Aging and Metabolism Course, an add-on to the program, can guide you through building lasting habits that fit your unique stage of life. With science-backed tools and Noom’s proven behavior-change techniques, you’ll learn how to create balanced meals that keep you full and satisfied without complicated rules or restrictions.

Ready to get started? Complete our questionnaire today to see how Noom can support your perimenopause journey and help you feel your best.