Best Foods to Balance Hormones Naturally During Perimenopause (Backed by Dr. Greger’s Research)

Discover the top foods that help balance hormones naturally during perimenopause, reduce symptoms like hot flashes, and support your body the non-toxic way—backed by research from Dr. Michael Greger’s book How Not to Age.

Navigating Perimenopause Naturally: What You Eat Matters

If you’re in your 40s or 50s and feeling “off”—hot flashes, mood swings, sleep issues, or stubborn weight gain—you’re not imagining it. Your hormones are shifting, and your body is asking for a new kind of support. The good news? You don’t have to go through this blindly or rely solely on medication.

In How Not to Age, Dr. Michael Greger shares compelling research showing how specific foods and lifestyle changes can help rebalance your hormones, ease symptoms, and support long-term vitality. It’s not about restriction—it’s about nourishment.

Common Symptoms of Hormone Imbalance in Perimenopause

Many women experience:

• Hot flashes and night sweats

• Low energy or brain fog

• Bloating and unexplained weight gain

• Mood swings or increased anxiety

• Irregular periods and disrupted sleep

These symptoms are often linked to fluctuating estrogen levels, which can be supported naturally through what we eat and how we care for ourselves.

Best Foods to Eat for Hormonal Balance (Backed by Science)

A whole food, plant-based diet rich in fiber, healthy fats, and phytoestrogens is one of the most powerful tools we have. Here are Dr. Greger’s top recommendations:

✅ 1. Flaxseeds

Just 1–2 teaspoons of ground flaxseeds daily may help reduce hot flashes, support estrogen metabolism, and promote clearer skin. Flax is rich in lignans (a type of phytoestrogen) and omega-3s—great for hormonal harmony.

✅ 2. Whole Soy Foods

Despite outdated myths, soy contains gentle plant estrogens (isoflavones) that help balance hormones, not disrupt them. Tofu, tempeh, soy milk, and edamame can lower hot flash frequency, improve bone density, and support breast health.

✅ 3. Fiber-Rich Foods

Think leafy greens, berries, oats, lentils, beans, and cruciferous vegetables. Fiber helps your body remove excess estrogen through the gut—keeping your hormonal detox pathways running smoothly.

✅ 4. Nuts and Seeds

Almonds, walnuts, pumpkin seeds, and sunflower seeds offer healthy fats, antioxidants, and micronutrients that support your endocrine system and reduce inflammation.

Foods That May Worsen Perimenopause Symptoms

Dr. Greger also highlights certain foods that can throw your hormones further out of balance:

• Refined sugar and processed foods

• Red and processed meats

• High-fat dairy

• Butter, palm oil, and other saturated fats

These have been linked to more intense hot flashes, mood swings, and metabolic changes during menopause.

Why Fiber Is Your Hormonal Best Friend

Here’s something fascinating from How Not to Age: our ancestors ate up to 100 grams of fiber a day—most of us barely hit 15.

Fiber doesn’t just help your digestion; it binds to excess estrogen in your gut and ushers it out of your body. Without enough fiber, estrogen can be reabsorbed, potentially worsening symptoms like bloating, irritability, and weight gain.

What We Can Learn from Japanese Women

In Japan, only about 15% of women report hot flashes during menopause—compared to up to 80% in Western countries. And interestingly, there’s no word in Japanese for “hot flash.”

Why? Their traditional diet includes plenty of fermented soy, green tea, vegetables, and minimal animal fat. This plant-powered lifestyle naturally supports hormonal balance and reduces inflammation.

Clinical Research: Soy and Menopause Relief

Dr. Greger references studies showing that:

• Eating half a cup of cooked soybeans daily can reduce hot flashes by up to 88% in just 12 weeks.

• Soy may also improve bone density, memory, and mood—while reducing the risk of breast cancer recurrence.

A Natural Approach to Hormonal Balance That Works

This isn’t about perfection. It’s about small, consistent shifts that add up. According to Dr. Greger, the following lifestyle tweaks can make a real difference:

• Eat more plants and cut down on animal products

• Add 1–2 teaspoons of ground flaxseeds daily

• Include whole soy foods regularly

• Boost fiber intake to 30–40 grams/day

• Reduce processed foods and saturated fats

• Move your body, manage stress, and prioritize sleep

These habits can ease the ride through perimenopause—no hormone therapy required.

Quick Q&A

Q: What are the best natural remedies for perimenopause?

A: Flaxseeds, soy, leafy greens, berries, whole grains, and stress-reducing habits like yoga and sleep hygiene are top natural remedies for hormonal balance during perimenopause.

You Don’t Have to Do This Alone

If you’re navigating the ups and downs of perimenopause and looking for non-toxic, food-based ways to feel like you again—I’m here to support you.

I offer private wellness consultations and hormone-friendly programs designed specifically for women over 40. Together, we’ll create a lifestyle that supports your body, your hormones, and your peace of mind.

If you have questions or want to explore how I can support you personally, you can also get in touch through the contact form on my website.

If you’re looking for support, my 30-Day Body Reset Program is an online program designed for women 40+ who want to restore their energy, reduce perimenopause symptoms, and feel empowered with natural lifestyle changes.

If this sounds like something you’d love, sign up HERE 

Let’s reset your hormones, energy, and vitality—naturally.

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