Foods That Can Make Peri-menopause (and Menopause) Harder — and What to Eat Instead

If you’ve hit your 40s and started noticing that your body doesn’t quite respond the same way it used to, you’re not imagining it. Between fluctuating hormones, shifting metabolism, and changes in how your body stores fat, peri-menopause and menopause can feel like someone swapped your settings overnight.

But here’s the good news — food can make a huge difference in how you feel, how you manage weight, and even how you sleep.It’s not about restriction or perfection; it’s about learning which foods actually support your hormones and which ones might be secretly working against you.

(And don’t worry — this isn’t a lecture. I’ll give you real-life examples and delicious swaps you can make right away.)

Foods for Peri-menopause, what to eat instead

1. Refined Carbs & Sugar — Energy Roller coasters Disguised as Comfort

A kitchen scene with wraps, roasted potatoes, a yogurt parfait, fruit, cookies, and ice cream on a white counter, creating a fresh and inviting mood.

We all crave carbs sometimes, especially when our hormones dip — but the kind of carbs you reach for matters a lot more now than it used to.

White pasta, white bread, pastries, and soda cause your blood sugar to spike fast — and that spike comes with a crash that makes mood swings, brain fog, and cravings even worse.

Instead try:

• Swap white pasta for chickpea or lentil pasta — it has protein and fiber to keep you full.

• Try oven-roasted sweet potato fries instead of the regular kind.

• Make your own energy bites with oats, almond butter, and dark chocolate chips instead of reaching for candy.

💡 Fun fact: A study found that diets higher in refined carbs (like white pasta and rice) were linked to earlier menopause onset — about 1½ years earlier for every daily serving. So every smart swap counts.

2. Alcohol, Coffee & Spicy Foods — The Hot Flash Trifecta

If you’ve noticed that a glass of wine or your favorite spicy tacos leave you flushed or wide awake at 2 a.m., it’s not in your head.Alcohol, caffeine, and very spicy foods can make hot flashes worse and disrupt sleep — especially during perimenopause when your temperature regulation is already off-balance.

Instead try:

• A mocktail made with sparkling water, muddled berries, and a squeeze of lime.

• Half-caf coffee or green tea in the morning — and herbal tea (like peppermint or lemon balm) in the afternoon.

• Keep spice but reduce heat — use herbs like cumin, smoked paprika, or turmeric instead of hot peppers if they trigger you.

3. High-Sodium, Processed, or Fried Foods — Hidden Hormone Saboteurs

Once estrogen levels start dropping, your cardiovascular system loses some of its natural protection. That means high-sodium and high-fat processed foods can hit harder — raising blood pressure, water retention, and bloating.

Think deli meats, fast food, canned soups, or even “healthy” frozen meals — they often pack more sodium than you need in an entire day.

Instead try:

• Homemade turkey or chicken breast wraps with avocado and veggies instead of deli meat sandwiches.

• Make your own salad dressing — olive oil, lemon, and Dijon mustard beat bottled versions every time.

• Roast potatoes or veggies with olive oil and sea salt instead of deep-fried options, or use an air fryer for a healthy version of your favorite crispy foods.

4. Heavy Red Meat & Fried Animal Foods — Time for Leaner Choices

Red meat isn’t the villain here — it’s about how much and how it’s cooked. Too much saturated fat from red meat or fried foods can increase inflammation and cholesterol.

Instead try:

• Chicken breast, lean pork loin, or grilled fish as your go-to proteins.

• A meatless Monday with lentil tacos or chickpea curry.

• Swap frying for air-frying or grilling — same crisp, less oil.

If you want to keep red meat in rotation, choose grass-fed cuts and aim for smaller portions — think palm-sized, not plate-sized.

5. Processed Snacks — Because Stress + Hormones = Snack Attacks

Hormone fluctuations can cause cortisol spikes that lead to sudden cravings for salt or sugar. And processed snacks (chips, crackers, pastries) hit all the right buttons — for about five minutes. Then the crash comes.

Instead try:

• Make your own trail mix with almonds, walnuts, and sugar-free dark chocolate chips.

• Popcorn tossed with olive oil and sea salt instead of buttery microwave brands.

• Greek yogurt with fruit — protein + probiotics = win.

• Or blend Greek yogurt with frozen fruit and a scoop of protein powder for an amazing clean, homemade “ice cream” option — perfect for satisfying a sweet craving while staying on track.

It’s Not About Perfection — It’s About Awareness

The goal isn’t to ban your favorite foods forever. It’s about learning what foods for peri-menopause need some tweaks to them and what to eat so your body likes them

now — and supporting your changing hormones so you can feel strong, focused, and balanced.

Start small. Pick one swap and build from there. Maybe trade your nightly glass of wine for sparkling water a few times a week. Or swap your lunchtime sandwich meat for fresh grilled chicken or tuna. These micro-changes add up fast.

Remember: Combining balanced eating with strength training, daily movement, and the right vitamins and minerals helps lower stress on your body and makes it easier to manage stress overall — which is the real magic combo for feeling like yourself again, or even better.

Final Thoughts

Your body isn’t “working against you” — it’s just shifting gears. You don’t need restriction or complicated detoxes. You need awareness, smart choices, and consistency.

Start with these few swaps and notice how you feel — your energy, sleep, and even your workouts will respond.

f all this feels overwhelming, don’t worry — you don’t have to figure it out alone.

The best place to start is by learning your macros. My free Fit Body by D Macro Calculator gives you your personalized targets and two days of nutrition guidance so you can start eating with confidence. Try it now

Follow me for more real-world fitness, nutrition, and hormone wellness tips made for women over 40 — no fluff, no gimmicks, just what actually works.