During perimenopause, what you eat starts to matter in new ways – not because you need to follow a strict diet, but because hormonal shifts change how your body processes food. Declining estrogen affects metabolism, blood sugar stability, cholesterol, and gut health. The good news is that small, consistent food swaps can make a meaningful difference without you needing to change your diet completely.
Here is a list of simple food swap ideas that you can implement to start eating more healthily and support hormonal changes.
This food swap list is not about eliminating your favourite foods; it is about learning that there are healthier alternatives that can support your health and longevity.
Start slow and give yourself time to adjust, or consider a half-and-half approach. For instance, mix regular and whole-grain pasta and ground beef with lentils in your lasagna or spaghetti bolognese.
Do you have a sweet tooth and are not ready to swap your regular jam for pureed berries? Add a bit of honey or maple syrup to your favourite dishes and slowly phase it out, or don’t, as you still need to be able to enjoy the food you are eating.
Grains and Breads swaps
A key thing to remember in this category for healthy and easy swaps is that if food is white, it means it is more processed, and a lot of nutrition is sacrificed. Always choose whole grain, wild, and darker-coloured varieties for healthier eating.
Whole grains help stabilise blood sugar – particularly important during perimenopause when insulin sensitivity can decrease. Incorporating whole grains into the diet during perimenopause supports metabolic health, weight management, cardiovascular protection, and PMS symptom relief (1)(2).
| White rice | Brown rice |
| Regular pasta | Whole wheat or legume pasta |
| White bread | Whole grain, sprouted or sourdough bread |
| Regular tortillas | Whole wheat or corn tortillas |
| White flour | Whole wheat, almond flour or coconut flour |
| Instant oatmeal | Steel-cut oats |
| Pancake mix | Oat flour pancakes |
| Cornflakes | Low-sugar bran flakes |
| Regular crackers | Whole grain crackers |
If you love bread, check out this article: Which Bread Is The Healthiest? I compare many popular breads, including sourdough, bloomer, chiabatta ands many more.
You can also learn about different kinds of pasta and which pasta is the healthiest here.
Dairy and Dairy Alternatives
Swapping dairy products like full-fat milk, cream, and butter with healthier plant-based alternatives can offer numerous benefits for hormonal health. Consuming plant milks, particularly soy milk rich in isoflavones (plant-derived compounds with estrogen-like effects), has been shown to benefit women during perimenopause by reducing menopausal symptoms such as hot flashes, night sweats, and restlessness. (3)(4)
| Sour cream | Greek or soy yogurt |
| Regular yogurt | Greek or soy yogurt |
| Ice cream | Frozen yogurt or frozen banana ice cream |
| Milk chocolate | Dark chocolate (70% or more) |
| Cream | Coconut milk or yogurt |
| Butter in cooking | Olive oil or avocado oil |
| Heavy cream or milk in coffee | Almond or oat milk |
| Milkshakes | Smoothies made with plant-based milk |
| Parmesan cheese | Nutritional yeast |
Dairy products can contain high levels of saturated fats and cholesterol, which can contribute to heart disease and other health issues during perimenopause. Plant-based alternatives, such as nut milk, soya milk, and olive or avocado oil, provide essential nutrients without the added cholesterol. Fermented dairy products have more benefits for bone health than non-fermented ones, so if you love dairy, choose unsweetened Greek yogurt that is lower in fat, fremented and has more protein than regular yogurt.
Snacks and Condiments
People overlook snacks and condiments when thinking about healthy eating, but this category can make the most significant changes when considering healthy food swaps. Swapping mayonnaise to avocado is not just great for keeping your waistline in check its great for your cholesterol levels, too!
My easiest swap was making salad dressing with the same ingredients as always, just adding less olive oil, so I still get the benefits, with fewer calories.
Reducing hidden sugars in condiments helps manage blood sugar spikes that can worsen hot flashes and energy crashes.
Here is a table of easy snacks and condiment swaps:
| Potato chips | Baked vegetable chips |
| Mayonnaise | Avocado or hummus |
| Fruit jam or syrup | Pureed berries/ fruit cooley with no sugar |
| Store-bought salad dressing | Balsamic vinegar and lemon |
| Butter on toast | Olive oil and vinegar |
| Nacho cheese dip | Salsa or guacamole |
| Traditional pesto | Pesto with less oil |
| Salted nuts | Unsalted roasted nuts |
| Regular soy sauce | Low sodium soy sauce |
Meats and Alternatives
The key to easy food swaps that are healthy is trying to swap some animal protein for plant-based protein.
Increasing plant protein intake during perimenopause can help manage body composition, cardiovascular health, delay menopause, and alleviate some menopausal symptoms (5), with soy products like tofu and tempeh having the most benefits (6).
Plant-based proteins, like beans, lentils, and tofu, help lower your risk of developing chronic diseases such as heart disease, type 2 diabetes, and certain cancers, as well as help with hormone fluctuations. Plants are packed with fibre and essential nutrients while being lower in calories and saturated fats than traditional meats. This easy food swap, even occasionally, can lead to significant benefits for your health.
| Fried food | Air fried food |
| Regular burgers | Veggie burgers |
| Bacon | Turkey bacon or mushrooms |
| Regular pizza | Cauliflower crust or sourdough pizza |
| Hot dogs | Vegan sausages |
| Fried chicken | Breaded tofu or cauliflower |
| Processed deli meats | Lentil or Bean Pastes, mushrooms or Tempeh |
You can find more tips to add more plant protein here:
Baking and Cooking Ingredients
Transforming your cooking and baking with healthier swaps is easier than you think and can massively impact your overall health. The key is to swap out refined sugars, oils, and full-fat dairy for healthier options.
Use unsweetened applesauce or ripe mashed bananas instead of butter or oil in your baked goods. This reduces the fat content and adds a natural sweetness, allowing you to cut down on added sugars. Have you ever tried to whip aquafaba? You will never use eggwhites again!
| Sugar in baking | Unsweetened applesauce |
| White sugar | Dates or maple syrup |
| Sugar in coffee or tea | Honey or stevia |
| Cream-based soups | Broth-based soups (listed twice) |
| Canned fruit in syrup | Canned fruit in juice or water |
| Granola | Oats with fresh fruit |
| Muffins | Bran or whole grain muffins |
| Egg in baking | Aquafaba (chickpea water) |
| Creamy pasta sauces | Tomato-based sauces |
| Frying with oil | Frying with water or vinegar |
Baking and cooking can be healthier and still delicious. It is all about getting rid of hidden refined sugars and unhealthy fats.
I love making banana bread, but when following the recipe, I always add only half of the sugar needed in the recipe, and the bread is still very sweet from the rape bannanas.
Drink swap to support perimenopause
Instead of reaching for sugary sodas or high-calorie coffee drinks, why not have a healthy swap for sparkling water with a splash of natural fruit juice or a slice of lemon and mint?
Herbal teas are another great swap; they come in various flavours and can be enjoyed hot or iced, providing hydration and antioxidants without added sugars.
My latest obsession is kombucha! It is healthy, low in sugar, and easy to make at home. It is naturally fizzy and is an excellent replacement for sweet sodas, beer, or cider.
| Energy drinks | Green tea |
| Sports drinks | Coconut water/ beetroot juice |
| Coffee with sugar | Black coffee with cinnamon |
| Soda | Kombucha |
| Flavored water | Water infused with fruit |
| Juice with added sugar | Juice with no added sugar |
To summarise,
This list is a proff that you can still eat the food you love, but with small swaps, you can make it healthier and support your changing body.
Some of the swaps might ot be for you, and it’s ok, but even if you implement 10 of them, you will make hudge difference.
As I mentioned before, start small, maybe half and half, and give time to your taste receptors to adjust. I used to be a person who drank her coffee with 3 sugars. I now don’t even have sugar at home, but it took time. Be patient and be proud of yourself for wanting to make a small change that adds up.
Health & Safety Note: This post is for informational purposes only. Individual needs vary – if you have any health conditions or alergies, consult a healthcare professional before making changes to your nutrition.
References
- Erdélyi, A., Pálfi, E., Tűű, L., Nas, K., Szűcs, Z., Török, M., Jakab, A., & Várbíró, S. (2023). The Importance of Nutrition in Menopause and Perimenopause—A Review. Nutrients, 16. https://doi.org/10.3390/nu16010027.
- Esmaeilpour, M., Ghasemian, S., & Alizadeh, M. (2019). Diets enriched with whole grains reduce premenstrual syndrome scores in nurses: an open-label parallel randomised controlled trial. British Journal of Nutrition, 121, 992 – 1001. https://doi.org/10.1017/s0007114519000333.
- Ritonga, N., Evawanna, D., Sitorus, R., & Handayani, D. (2022). HEALTH PROMOTION WITH SOY MILK IN OVERCOMING COMPLAINTS IN PRE MENOPOUSE. JURNAL PENGMAS KESTRA (JPK). https://doi.org/10.35451/jpk.v2i1.914.
- 3. Agushybana, F., Winarni, S., Siramaneerat, I., Suroto, S., & Fitri, I. (2025). The impact of soy milk on perimenopause syndrome and estrogen levels among women aged more than 50 years in Semarang, Indonesia. Food Research. https://doi.org/10.26656/fr.2017.9(3).209.
- Lombardo, M., Rizzo, G., Feraco, A., Perrone, M., Bellia, C., Lauro, D., Caprio, M., Bellia, A., & Padua, E. (2021). High plant-based diet and physical activity in women during menopausal transition. Nutrition & Food Science. https://doi.org/10.1108/nfs-06-2021-0195.
- Washburn, S., Burke, G., Morgan, T., & Anthony, M. (1999). Effect of soy protein supplementation on serum lipoproteins, blood pressure, and menopausal symptoms in perimenopausal women.. Menopause, 6 1, 7-13 . https://doi.org/10.1097/00042192-199906010-00004.
Silvija Meilunaite, PN1-NC, CSMC, is a certified nutrition coach and menopause coaching specialist writing from personal experience of perimenopause. She covers midlife health, hormone-supportive nutrition, and non-toxic living with a research-driven approach, helping women over 40 feel informed, strong, and healthy.
