5 Superfoods Every Woman Should Eat During Perimenopause (+ Easy Recipes!)

No one really prepares you for perimenopause.

You’re fine one day... then suddenly, your sleep is erratic, your moods make zero sense, and your body feels foreign.

I didn’t realise what was happening until I started digging - and what I discovered changed everything.

Here’s one thing I know for sure: food matters.

No, it’s not a magic cure. But the right nutrients can support your hormones, energy, sleep, and sanity in powerful ways.

In this post, I’m sharing the 5 superfoods I believe every woman should be eating during perimenopause - plus simple ways to add them to your day without overthinking it.

1. Flaxseeds – Small but Mighty for Hormone Balance

Why it helps: Flaxseeds are rich in lignans - natural phytoestrogens that gently support estrogen levels. They’re also packed with fibre, which supports gut health and helps your body eliminate excess hormones (yes, pooping regularly is hormone support!).

How I use it:

• 1 tbsp ground flax in smoothies or oats

• Mixed into yogurt bowls (if i do have dairy its Greek Yogurt - just make sure its not Greek style yogurt) 

• Sprinkled on salads

• Add 1 heap tablespoon to homemade pizza base!
  

👉 Tip: Start with a small amount if you’re not used to high fibre foods to avoid bloating.

2. Wild Salmon – For Brain + Joint Support

Why it helps: Omega-3 fatty acids in wild salmon help calm inflammation, support cognitive function, and boost mood. In perimenopause, that’s everything.

How I use it:

• Baked with lemon + herbs

• Flaked into a salad

• Served with roasted sweet potatoes

Aim for 2 servings a week. Go wild-caught if possible for the highest quality (not farmed as they are given antibiotics which doesn't help our cause).

3. Leafy Greens – Nature’s Nervous System Support

Why it helps: Magnesium is a key mineral for stress resilience, sleep, and mood - and leafy greens like kale, chard, and spinach are full of it. They also deliver calcium and antioxidants for bonus support.

How I use it:

• Tossed into smoothies

• Gently sauteed with garlic and olive oil

• Add to stir fry's

👉 Bonus: Greens help your liver detoxify hormones more effectively

4. Greek Yogurt – Gut Support = Hormone Support

Why it helps: Your gut plays a huge role in hormone regulation, and Greek yogurt is rich in probiotics that keep your microbiome in check. It’s also a great source of protein and calcium - two non-negotiables in midlife.

How I use it:

• Topped with berries + flax in the morning

• Swirled into popsicles 

• As a base for dips + dressings

Go for plain, full-fat, and organic when you can.

5. Soy (Tofu, Tempeh, Edamame) – Plant-Based Estrogen Support

Why it helps: Soy contains isoflavones, which mimic estrogen in a balanced way. For many women, this can ease hot flashes, irritability, and brain fog.

How I use it:

• Stir-fries with tofu or tempeh

• Edamame tossed into salads or rice bowls

• Miso soups or marinades

👉 Choose organic, non-GMO soy products and avoid ultra-processed versions.

Simple, Nourishing Recipes to Try This Week

🌿 Hormone-Balancing Smoothie (Breakfast)

• 1 tbsp ground flaxseeds
• 1 cup almond or soy milk
• 1/2 banana
• 1/2 cup Greek yogurt
• 1 handful spinach
• 1 tbsp almond butter
• Ice
• 2 scoops protein powder

Blend and sip. Steady energy, fewer cravings, happy hormones.

🥗 Lunch: Salmon + Kale Salad with Flax Dressing

• 1 grilled salmon fillet

• 2 cups chopped kale

• ½ avocado, sliced

• 1 tbsp flaxseeds

• 1 tbsp olive oil

• 1 tsp Dijon mustard

• 1 tbsp lemon juice

• Salt + pepper

Massage kale with lemon + salt, top with salmon and avo, drizzle dressing, and feel instantly nourished.

🍲 Dinner: Tofu Stir-Fry with Swiss Chard

Ingredients:

• 1 block firm tofu, cubed

• 2 cups Swiss chard

• 1 bell pepper

• 1 small onion

• 2 cloves garlic

• 1 tbsp soy sauce or tamari

• 1 tbsp sesame oil

• 1 tsp ginger

• Brown rice or quinoa

Sauté tofu until golden. Cook veggies and combine everything in one delicious, anti-inflammatory bowl.

Final Thoughts

Perimenopause can feel chaotic, but food can be your anchor.

These aren’t just “trendy” superfoods - they’re tools. Daily allies. Nourishment that supports the woman you’re becoming.

Start simple. Add one thing at a time. Trust what your body’s asking for.

Because this midlife chapter? It’s not about shrinking. It’s about becoming.

💌 Support

Want more no-fluff support like this? Sign up for the Midlife Flow Monthly - your calm, compassionate companion for all things perimenopause.
Each issue brings you tips, recipes, and soulful insights to help you navigate this season with grace and power.

Dr Mindy Pelz Eat like a girl https://amzn.to/4dEVvVT