Food as medicine: How nutrition can help calm inflammation in menopause
When you're going through perimenopause or menopause, it's easy to feel like your body is fighting against you. What many women don’t realise is that chronic inflammation can be a big part of that struggle, and what you eat plays a huge role.
The good news? Food can be your ally in healing, energy, and hormonal balance, if you know what to focus on (and what to leave behind).
What to reduce (or remove)
Let’s start with the obvious culprits that drive inflammation and worsen hormone symptoms:
❌ Refined sugar – spikes insulin, increases belly fat, and taxes your nervous system
❌ Alcohol – disrupts liver function and estrogen detoxification
❌ Deep-fried foods – packed with inflammatory seed oils and trans fats
But even seemingly “normal” foods can become triggers during menopause...
Dairy and gluten
For many women, dairy and gluten become harder to tolerate in midlife. These foods can:
Contribute to bloating and joint pain
Disrupt the gut microbiome
Trigger immune responses that worsen fatigue, anxiety, or brain fog (The Real Gut Doctor)
You don’t have to go completely gluten- or dairy-free, but experimenting with reducing them can be incredibly revealing (Lora Ulrich, RDN).
What to add in
Now for the fun part, the foods that soothe, repair, and support your body.
Good fats
Many of us were taught to fear fat, but the right fats are essential during menopause.
Aim to include daily:
🥑 Avocados
🥜 Raw nuts and seeds (especially almonds, walnuts, chia, flax)
🐟 Omega-3s from fatty fish, like salmon, sardines, and mackerel
Why omega-3s matter:
They help balance the inflammatory omega-6s found in seed oils and processed foods. Too much omega-6 pushes the body into a state of low-grade chronic inflammation (Morphus).
Including more omega-3 rich foods like salmon and chia seeds can help counter inflammation and balance hormones during menopause (Morphus).
The goal? More omega-3s, fewer omega-6s.
A rainbow on your plate
Diversity is everything when it comes to your gut microbiome, the community of bacteria that affects your digestion, immunity, mood, and even estrogen recycling.
Each colour in fruits and vegetables represents different antioxidants, fibres, and phytonutrients that nourish your gut and reduce inflammation (GutHealth.org).
Aim for:
At least 5–7 different colours a day
Lots of leafy greens, berries, cruciferous veg (like broccoli and cauliflower), and herbs like parsley and coriander
Your microbiome will thank you and so will your hormones.
Water, protein, and what gets missed
💦 Hydration is essential, your cells, liver, and lymphatic system all rely on water to detox and function
🥩 Protein helps maintain muscle mass, supports blood sugar, and provides amino acids for hormone and neurotransmitter production
🧠 Minerals and micronutrients like magnesium, zinc, and B vitamins are often depleted by stress and poor diet, whole foods help replenish these naturally
What’s worked for me
When I shifted my mindset from restricting to nourishing, everything changed. I focused on:
Eating whole, anti-inflammatory meals
Reducing stressors like sugar and processed snacks
Supporting my nervous system and hormones through food
I cover all of this in more detail in my Lifestyle Course, which walks you through food choices, and daily practices to rebalance your system.
Small shifts, big results
Don’t feel like you have to overhaul your entire kitchen overnight. Start small:
Swap one processed meal for a home-cooked whole food plate
Add one more colour of vegetable each day
Increase omega-3s and see how your mood, energy, and sleep respond
You’re rebuilding your body, and food is one of your most powerful tools.
Explore more support
Lifestyle Course – My step-by-step guide to reduce inflammation and rebalance naturally
Estrogen Rollercoaster PDF – Understand how diet and estrogen highs/lows are connected
Symptom Tracker – Use food and lifestyle to track what really helps