Foods To Help Balance Your Hormones In Peri / Menopause

Written By Michelle Beckles

Perimenopause and menopause can feel like an emotional and physical roller coaster. One moment you’re full of energy, the next you’re tired, bloated, hot, or moody. Trust me, I know. This season of life is beautifully complex, but thankfully, the food we eat can support us through it all.

In this post, I’m sharing hormone-balancing foods that are backed by science and infused with love. These plant-powered ingredients can help regulate estrogen, support liver detoxification, curb inflammation, and boost mood naturally.

Let’s nourish our bodies intentionally—with every bite.

Why Hormonal Balance Matters During Menopause

During perimenopause and menopause, levels of estrogen, progesterone, and sometimes testosterone begin to decline. This can trigger:

  • Hot flashes

  • Mood swings

  • Weight gain (especially around the belly)

  • Brain fog

  • Poor sleep

  • Low libido

But nature has your back. Certain foods help ease these transitions by promoting hormone balance, stabilizing blood sugar, and enhancing liver function (which plays a huge role in detoxing excess estrogen).

Hormone-Balancing Foods (and Why They Work)

1. Ground Flaxseeds

Flaxseeds are rich in lignans, plant compounds that have estrogen-like properties. They can help modulate estrogen levels—whether you're high or low—and promote regular bowel movements to eliminate excess hormones.

How to use: Add 1 tbsp ground flax to smoothies, oatmeal, or chia pudding daily.

2. Cruciferous Vegetables

Orange Cauliflower

Think broccoli, kale, Brussels sprouts, and cauliflower. These contain indole-3-carbinol, a compound that helps your liver break down and eliminate excess estrogen safely.

Pro tip: Lightly steam to protect nutrients and enhance digestibility.

3. Leafy Greens (Spinach, Swiss Chard, Dandelion)

Rich in magnesium and B vitamins, leafy greens support adrenal health and reduce stress—the ultimate hormone disruptor.

4. Soy (Organic Tempeh, Edamame, Miso)

Firm Tofu

Whole soy foods contain phytoestrogens (plant estrogens) that can gently support declining estrogen levels, potentially reducing hot flashes and preserving bone health.

5. Berries

Strawberries Raspberries Blackberries

Packed with antioxidants and fiber, berries help reduce inflammation, balance blood sugar, and support brain health—all key for hormonal harmony.

6. Chickpeas & Lentils

Legumes are fiber-rich, high in plant-based protein, and contain B vitamins, zinc, and magnesium—nutrients that support hormone production and adrenal function.

7. Pumpkin & Sunflower Seeds

These seeds are helpful during the luteal phase (second half of your cycle pre-menopause) and are rich in zinc, vitamin E, and selenium—critical nutrients for hormone production and thyroid function.

8. Avocados & Olive Oil

Avocados

Healthy fats are crucial for hormone production and absorption of fat-soluble vitamins. Avocados also provide potassium and fiber to support heart and gut health.

Recipes to Support Hormonal Balance

Green Goddess Hormone Smoothie

Perfect for breakfast or a midday energy lift

Ingredients:

  • 1 tbsp ground flaxseed

  • 1 cup spinach

  • ½ avocado

  • 1 small banana

  • 1 cup unsweetened almond or oat milk

  • ½ cup frozen berries

  • 1 scoop plant-based protein powder (pea, pumpkin seed, or hemp-based)

  • Optional: 1 tsp maca powder for hormone and energy support

Blend until creamy and enjoy!

Warm Lentil & Kale Salad with Lemon-Tahini Dressing

Ingredients:

  • 1 cup cooked green lentils

  • 2 cups chopped kale (massaged with olive oil)

  • ½ cup chopped cucumber

  • ¼ avocado, sliced

  • 2 tbsp pumpkin seeds

Dressing:

  • 2 tbsp tahini

  • Juice of 1 lemon

  • 1 garlic clove (grated)

  • Water to thin, sea salt to taste

Toss all together and serve warm or room temp.

Tempeh & Broccoli Stir-Fry Wraps

Ingredients:

  • 1 block organic tempeh, sliced and pan-seared

  • 1 cup broccoli florets, steamed or sautéed

  • 1 bell pepper, sliced

  • 2 tbsp coconut aminos or tamari

  • 1 tsp ginger, 1 garlic clove

  • Serve in lettuce wraps or brown rice tortillas

  • Top with sesame seeds and avocado slices

Flax & Sunflower Seed Energy Bites

Ingredients:

  • 1 cup rolled oats

  • 2 tbsp ground flax

  • 2 tbsp sunflower seeds

  • ¼ cup almond butter

  • 2-3 medjool dates

  • 1 tsp cinnamon

  • Pinch of sea salt

  • Water or plant milk as needed to blend

Roll into balls and refrigerate for a grab-and-go hormone-friendly snacks

Herbal & Functional Foods

Fresh Ginger Root

Herbal and functional foods can provide natural support for hormone balance and symptom relief.

  • Maca root (adaptogen that supports adrenal and thyroid function)

  • Ashwagandha (adaptogen to reduce stress and support cortisol balance)

  • Green tea (antioxidant-rich and supports metabolism)

  • Turmeric (anti-inflammatory)



Lifestyle Tips to Maximize Results

  • Drink plenty of water.

  • Avoid alcohol, caffeine, and refined sugar, which can worsen hot flashes and mood swings.

  • Eat meals with fiber + protein + fat to avoid blood sugar spikes.

Final Thoughts

Balancing your hormones doesn’t have to be overwhelming. Start simple. Choose whole, plant-rich foods that love you back. With a little creativity and consistency, food becomes not only medicine—but pleasure, healing, and joy.

This season of life is about returning home to yourself. Let your plate reflect that love🫶🏽





Michelle Beckles
Next

Diets Don’t Work!