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As women approach perimenopause and menopause, hormonal shifts can significantly impact the way the body feels and functions. From hot flushes and fatigue to weight gain, mood swings, and changes in skin and bone health, this transition can be challenging. Fortunately, what you eat can play a powerful role in supporting your body naturally through these changes.
At The Healthy Chef, we believe in nourishing the body with clean, whole foods that support every stage of life, especially menopause. That’s why we’re thrilled to announce the release of our Menopause+ product, designed to naturally support hormonal balance, energy, and overall wellbeing. Click here to shop Menopause+ now!
So what are the best foods to include in your daily routine? Here are our top 10 foods to naturally support perimenopause and menopause symptoms.
1. Omega-3 Rich Foods
Fatty fish like salmon, mackerel, and sardines, along with plant-based sources like flaxseeds and walnuts, are rich in omega-3 fatty acids. These essential fats help reduce inflammation, support heart and brain health, and may ease mood swings and dry skin during menopause. A regular intake of omega-3s supports cardiovascular health and cognitive function, both of which can be affected by hormonal shifts.
Enjoy more omega-3 fatty acids in your diet with our Smashed Green Peas w/ Pan-Roasted Salmon recipe.
2. Green Vegetables
Leafy greens like spinach, kale, and broccoli are packed with bone-supporting nutrients including calcium, magnesium, and vitamin K. These nutrients are vital during menopause when estrogen declines and the risk of osteoporosis increases. A diet rich in greens helps maintain strong bones, reduces inflammation, and supports detoxification.
Boost your intake of leafy greens with our delicious Superfood Green Tabouli recipe.
3. Extra Virgin Olive Oil & Avocado Oil
Healthy fats like extra virgin olive oil and avocado oil help support hormone production, enhance skin elasticity, and aid in the absorption of fat-soluble vitamins like A, D, E, and K. These oils are heart-healthy, anti-inflammatory, and essential for glowing skin and balanced hormones.
Enjoy the goodness of avocado and olive oil in our Collagen Avocado Smash recipe here. Or, for a sweet alternative, you can enjoy the benefits of avocado in our Vegan Chocolate pudding recipe.
4. Berries
Blueberries, strawberries, and raspberries are loaded with antioxidants and vitamin C. These vibrant fruits have numerous benefits for the body including skin health and hydration, supports collagen production, immune health, and may reduce oxidative stress linked to ageing and inflammation.
Try our Superfood Yoghurt Bowl recipe to load up on the antioxidant goodness of berries.
5. Kiwi Fruit
This often-overlooked fruit is a low FODMAP prebiotic that's gentle on digestion, high in fibre, and packed with vitamin C. Kiwi supports gut health and immune function, two areas that can become compromised during hormonal changes. Overall, a healthy gut can help with better hormone regulation, digestion, and nutrient absorption.
Support and nourish your gut health with our Constipation Buster smoothie - you can find the recipe here.
6. Organic Soy Foods
Organic tofu, tempeh, miso, and edamame contain natural phytoestrogens, plant compounds that mimic estrogen in the body. These can help reduce hot flashes, balance hormones, and protect bone health. A regular intake of soy has been shown to improve menopause symptoms and support hormonal health.
Try our protein-packed Quick + Easy Quiche recipe with silken tofu, for an easy and nutritious lunch or dinner.
7. Natural Yoghurt and Kefir
These fermented dairy products are rich in probiotics, calcium, and protein. They support gut health, aid digestion, and strengthen bones. A healthy gut microbiome plays a critical role in hormonal balance, immunity, and mood regulation, and may have a positive influence in managing symptoms of menopause.
For a light + refreshing way to boost your probiotic intake, try our Lemon Meringue Yoghurt Bowl.
8. Quality Protein
Organic eggs, lean chicken, legumes, and clean protein powders like Healthy Chef WPI or Organic Pea Protein help build and maintain lean muscle, support bone density, and boost metabolism, all essential during menopause. Adequate protein helps manage weight, preserve muscle mass, and supports blood sugar balance.
Start your day with a nutritious protein smoothie to feel satisfied and keep your energy levels steady. We love our Green Goodness Smoothie - you can find the recipe here.
9. Bone Broth and Collagen
Bone broth and collagen supplements like Healthy Chef Collagen are packed with amino acids that nourish the joints, skin, and gut lining. Collagen production naturally declines with age, so adding it to your diet can improve skin elasticity, reduce joint pain, and support digestive health.
Click here to explore a range of easy, collagen-rich recipes you can enjoy any time of the day.
10. Green Tea and Matcha
Green tea, especially matcha, is rich in antioxidants and natural compounds that promote fat burning, balance energy levels, and reduce inflammation. Green tea has been found to supports metabolic health, which can be impacted by hormonal changes, and offers a gentle caffeine boost without the crash.
Learn how to make the perfect Matcha Latte using Healthy Chef Matcha Tea - click here for the recipe.
Final Thoughts
Supporting your body during menopause doesn’t require extreme diets or complicated routines, just simple, whole foods that nourish from the inside out. Incorporating these top 10 foods into your daily meals can help ease symptoms, stabilise hormones, and enhance your overall wellbeing.
At The Healthy Chef, we’re passionate about helping women feel their best during every stage of life. That’s why we’ve lauched Menopause+, a new natural formula designed to support hormone balance, energy, mood, and metabolism during menopause.
Click HERE to shop Menopause+ and take the first step toward feeling strong, vibrant, and in control of your health.