If you’ve ever felt like your body is running the show lately… mood swings, bloating, random hot flashes, and fatigue showing up uninvited…you’re not imagining it. Perimenopause brings natural hormonal shifts, but inflammation can make those changes feel a lot more dramatic than they need to be.
The truth is: you can’t out-supplement or out-discipline an inflamed body. What you eat every day is one of the most powerful ways to bring your hormones back into balance… naturally, gently, and without restriction.
Here are five anti-inflammatory foods I recommend to every woman navigating perimenopause to support hormone balance, energy, and calm.
1. Salmon (or Other Fatty Fish)
Wild salmon, sardines, and mackerel are loaded with omega-3 fatty acids, your body’s built-in inflammation extinguisher.
Omega-3s help lower cortisol (your stress hormone), ease joint pain, and support healthy estrogen metabolism. They also help protect your heart, which becomes even more important as estrogen naturally declines.
Trish Tip: Aim for two servings a week. If fish isn’t your thing, consider a high-quality omega-3 supplement. Honestly, getting it from a food source is my preferred method.
2. Leafy Greens
Spinach, kale, arugula, and Swiss chard are rich in magnesium, a mineral that helps calm your nervous system, improve sleep, and ease PMS-like symptoms during perimenopause.
They also contain powerful phytonutrients that help your liver detoxify excess estrogen, key for reducing bloating, breast tenderness, and mood swings.
Trish Tip: Add a handful of greens to your morning smoothie or sauté them with olive oil and garlic for dinner, even on your eggs in the morning is delicious. Small daily habits go a long way.
3. Berries
Blueberries, raspberries, and blackberries are antioxidant powerhouses. They help reduce oxidative stress (think: internal rust) and protect your cells from damage caused by chronic inflammation.
Berries are also low in sugar and high in fiber, helping keep your blood sugar stable—something that directly affects your energy and mood.
Trish Tip: Keep frozen berries on hand and toss them into yogurt, oats, or protein smoothies. They’re nature’s easy hormone-balancing snack.
4. Cruciferous Vegetables
Broccoli, cauliflower, cabbage, and Brussels sprouts contain a compound called DIM (diindolylmethane), which supports the breakdown of “used-up” estrogen so it can leave the body efficiently.
This helps create a healthier balance between estrogen and progesterone, two hormones that love to play tug-of-war during perimenopause. And great for gut health, too.
Trish Tip: Roast them in olive oil with sea salt for a crisp, satisfying side dish. (A science geek out bonus): Cut your broccoli 40-45 minutes in advance and just set to the side before cooking. This creates a chemical bonding process of glucoraphanin and the myrosinase enzyme, turning into heat resistant sulforaphane. This chemical helps your detox pathways and is shown to help prevent cancer. https://pmc.ncbi.nlm.nih.gov/articles/PMC4125483/
5. Avocado
This creamy fruit does more than make your toast Instagram-worthy. Avocados are rich in healthy fats that support hormone production, fiber to balance blood sugar, and potassium to reduce water retention and bloating.
Plus, the combination of fat and fiber keeps you full longer, helping to curb those mid-afternoon cravings that tend to spike when your hormones fluctuate.
Trish Tip: Add half an avocado to your breakfast or smoothie for extra fatty power.
The Bottom Line
You don’t need to overhaul your entire diet overnight to feel better in perimenopause. Just start by adding one or two of these foods consistently each week. When inflammation calms down, your hormones can finally communicate the way they’re meant to, and that’s when the magic happens: better energy, steadier moods, and a body that feels more like home again.Remember, small changes create big ripple effects, especially in perimenopause.
