A really common question women ask is 'what are the best foods for perimenopause?'. I'm not one for strict diets and I certainly can't live in a state of deprivation, so I created a really easy theory - it's called crowding in. The theory is simple - if I crowd in the foods that I know my body needs for physical and mental health; there is less chance that I will make the choice to eat the foods that are less supportive to my long-term health plans. The choice is always yours to make!

How does the Crowd-In theory work?

Every day, women in perimenopause should aim to eat between 90-120g of protein, 30g of fibre and 3 probiotic foods. When you focus on meeting those targets, this automatically steers you toward foods that are going to feed your muscles, your brain and your microbiome. It certainly doesn't mean that you can't eat other foods that fall outside of these categories, but for me, eating with these numbers in mind helps me to make better choices for myself more often.

Why protein?

Protein is one of the essential building blocks of life, playing a critical role in virtually every function of the human body. This is why it is so important:

Building and Repairing Tissues

One of the primary functions of protein is to build and repair tissues. Every cell in your body contains protein, and it's a major component of muscles, bones, skin, and blood. When you engage in activities that cause muscle wear and tear, such as exercise or daily physical tasks, protein is there to help repair and rebuild muscle fibres, making it essential for recovery and growth.

Enzyme and Hormone Production

Protein plays a pivotal role in the production of enzymes and hormones. Enzymes are proteins that speed up chemical reactions in the body, essential for digestion, energy production, and other metabolic processes. Hormones, such as insulin and growth hormone, are protein-based molecules that help regulate various bodily functions, including growth, metabolism, and mood.

Immune Function

Proteins are vital for a robust immune system. Antibodies are proteins that help the body recognise and combat foreign invaders like bacteria and viruses. Without adequate protein, your body might struggle to produce enough antibodies, potentially compromising your immune response and making you more susceptible to illness.

Transport and Storage of Nutrients

Proteins play a key role in transporting and storing nutrients throughout the body. Haemoglobin, a protein in red blood cells, transports oxygen from the lungs to tissues, while other proteins help transport vitamins, minerals, and fats in the bloodstream and cells. This ensures that your body gets the essential nutrients it needs to function optimally.

Satiety and Weight Management

Protein is known to be more satiating than carbohydrates, meaning it can help you feel fuller for longer. This can be particularly beneficial for weight management, as it helps control hunger and reduce overall calorie intake. Including adequate protein in your meals can support healthy eating patterns and prevent overeating.

Why so much fibre?

Protein is having a moment right now and is celebrated as the hero of health but its less known ally fibre holds many of the secrets to abundant health. It is especially important during perimenopause because it helps support the systems that are most impacted by our fluctuating hormone levels.

Supporting Hormone Balance

Fibre helps the body eliminate excess oestrogen through the digestive system. During perimenopause, oestrogen can spike and drop unpredictably. Adequate fibre supports more stable hormone metabolism, which may help with symptoms like breast tenderness, bloating, and heavy periods.

Blood Sugar Stability
Hormonal changes can increase insulin resistance, making blood sugar swings more common. Fibre slows the absorption of glucose, helping to prevent energy crashes, cravings, irritability, and weight gain around the belly.

Gut Health and Mood
The gut microbiome influences mood, inflammation, and even how oestrogen is processed. Fibre feeds beneficial gut bacteria, which may help support emotional stability and reduce inflammation.

Heart Health Protection
After the late 30s and 40s, cardiovascular risk gradually increases. Fibre helps lower LDL cholesterol and supports healthy blood pressure, offering protective benefits at a time when heart health becomes more important.

Weight Management
Metabolism often slows during perimenopause. High-fibre foods increase satiety, helping you feel full longer and reducing the likelihood of overeating.

Why probiotics?

Probiotics help maintain a healthy balance of bacteria in your gut and other parts of the body. Your microbiome plays a major role in digestion, immune function, inflammation control, and even mental health.

Digestive Health
Probiotics help break down food, absorb nutrients, and keep bowel movements regular. They can reduce bloating, gas, constipation, and diarrhoea, especially after illness or antibiotics.

Immune Support
Around 70% of your immune system is linked to your gut. Beneficial bacteria help train the immune system to respond appropriately and may reduce the risk of infections.

Protection against Harmful Bacteria
Good bacteria compete with harmful microbes, helping prevent overgrowth that can lead to infections or digestive issues.

Reduced Inflammation
A balanced gut microbiome helps regulate inflammation, which is linked to many chronic conditions including heart disease, diabetes, and autoimmune disorders.

Mood and Brain Health
The gut and brain are closely connected (the “gut-brain axis”). Healthy gut bacteria help produce neurotransmitters like serotonin, which influence mood, stress levels, and mental clarity.

Probiotics are especially important during perimenopause because hormonal fluctuations can disrupt the balance of gut and vaginal bacteria. A healthy gut microbiome helps influence how oestrogen is metabolised. Supporting beneficial bacteria may also help reduce bloating, improve digestion, and maintain vaginal and urinary health, which can become more sensitive as oestrogen levels shift.

How do I get enough of these nutrients each day?

One of the hardest meals I find to get the right nutrition is breakfast. I created the Peri Brekkie Blueprint - a delicious, nutritionally balanced breakfast with 4 variations so you'll never get bored. In perimenopause, breakfast is the most important meal of the day. It helps control the natural cortisol peak we experience within 30 minutes of waking and sets you up for the day ahead. Say goodbye to brain fog, energy crashes and poor mood regulation when you incorporate a breakfast that is rich in protein, fibre and probiotics. You can download my free blueprint here.

Life is for living and cake is for eating! When we look at our day from this macro perspective, we can see that the choices we make about how to fuel ourselves, can easily be driven by understanding what we need to thrive! When we combine these nutrition goals with specialised movement during perimenopause, stress reduction and sleep enhancing tools, we really can thrive during perimenopause!