Foods to Support Estrogen & Progesterone During Perimenopause

Foods to support hormonal balance.

Why Hormone Balance Matters in Perimenopause.

Perimenopause is a time of major hormonal shifts, often bringing symptoms like weight gain, mood swings, fatigue, and disrupted sleep. As estrogen and progesterone fluctuate, they influence metabolism, stress levels, and overall well-being. But here’s the good news—your nutrition can make a huge difference in how smoothly you navigate this transition.

I’m often asked, What are the key nutrients for supporting estrogen and progesterone? So, I’ve put together this blog to break it all down. We know that certain nutrients play a crucial role in hormone balance—but what does that actually look like on your plate? Let’s dive in.

1. Phytoestrogens – Natural Estrogen Support

Phytoestrogens are plant compounds that mimic estrogen in the body, helping to balance levels naturally.

  • Best Sources: Flaxseeds, soy products (tofu, tempeh, edamame), chickpeas, lentils, sesame seeds.

  • How to Include: Add flaxseeds to smoothies, use tofu in stir-fries, or snack on roasted chickpeas.

2. Magnesium – Progesterone & Stress Support

Magnesium is essential for progesterone production and helps regulate cortisol (stress hormone) levels.

  • Best Sources: Dark leafy greens (spinach, kale), pumpkin seeds, almonds, cashews, dark chocolate.

  • How to Include: Enjoy a handful of nuts daily, add spinach to meals, or have a small piece of dark chocolate as a treat.

3. Healthy Fats – Essential for Hormone Production

Fats are the building blocks of hormones, supporting both estrogen and progesterone balance.

  • Best Sources: Avocados, olive oil, nuts, seeds, fatty fish (salmon, sardines), coconut oil.

  • How to Include: Drizzle olive oil on salads, snack on nuts, or add avocado to your meals.

4. Fiber – Supports Estrogen Detoxification

A high-fiber diet helps remove excess estrogen, preventing imbalances.

  • Best Sources: Cruciferous vegetables (broccoli, cauliflower, Brussels sprouts), oats, quinoa, lentils, berries.

  • How to Include: Have a fiber-rich breakfast with oats and berries, or add roasted Brussels sprouts to dinner.

5. Vitamin B6 – Boosts Progesterone Production

Vitamin B6 plays a role in producing progesterone and reducing PMS symptoms.

  • Best Sources: Bananas, turkey, salmon, sunflower seeds, chickpeas.

  • How to Include: Enjoy a banana with nut butter, or add sunflower seeds to salads.

Handy Portion Guide for Hormone-Supportive Foods

To make it easy, here’s a simple portion guide to incorporate these foods into your daily routine:

  • Flaxseeds: 1 tbsp/day (smoothies, yogurt, oats)

  • Soy (tofu, edamame): ½ cup, 3-4x a week

  • Cruciferous vegetables: 1-2 cups daily (broccoli, kale, cauliflower)

  • Magnesium-rich foods: 1 handful of nuts or seeds per day

  • Healthy fats: ¼ avocado or 1 tbsp olive oil per meal

  • Protein (for progesterone support): Palm-sized portion (100-150g) per meal

Lifestyle Factors to Support Hormonal Balance

Beyond diet, lifestyle changes can also have a huge impact on hormone regulation:

  • Manage Stress: High cortisol levels deplete progesterone. Try deep breathing, yoga, or mindfulness.

  • Prioritize Sleep: Quality sleep helps regulate hormone production. Aim for 7-9 hours per night.

  • Limit Endocrine Disruptors: Reduce exposure to plastics, synthetic fragrances, and processed foods.

As a women’s nutritionist, I know firsthand how essential it is to support your hormones during perimenopause. The good news? It doesn’t have to be complicated. What truly matters is focusing your energy on nourishing your body with nutrient-dense foods, managing stress, and prioritizing quality sleep. When you give your body what it needs, you’ll feel more balanced, energized, and in control of your health.

Want a simple guide to get started? Be sure to grab my Perimenopause Hormone Balance Nutrition Guide for a more in depth easy-to-follow guide to further nourish your body naturally.

Anna

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