10 Anti-Inflammatory Foods to Support Women in Perimenopause
Updated: Jun 22
If you're a woman in your 40s or early 50s (or even late 30s), you may have started noticing changes that seem to come out of nowhere: stubborn weight gain, increased abdominal fat, joint pain, poor sleep, fatigue, brain fog, mood changes, hot flashes, or simply not feeling like yourself.
If so, you may be entering perimenopause.
Perimenopause is the hormonal transition leading up to menopause and can last anywhere from 4 to 10 years before your final menstrual period. During this time, estrogen and progesterone levels can FLUCTUATE dramatically before eventually declining, while testosterone typically decreases more gradually.
An important change occurring during perimenopause is a shift in how the body regulates inflammation. Estrogen plays a key role in keeping inflammatory processes in balance, so as estrogen levels fluctuate and eventually decline, many women experience an increase in chronic low-grade inflammation. At the same time, hormonal changes can promote an increase in visceral (abdominal) fat, which is metabolically active and can further contribute to inflammation throughout the body.
THE GOOD NEWS? While nutrition is only one piece to the puzzle, the foods you eat can ABSOLUTELY have a powerful impact on inflammation, recovery, energy levels, joint health, body composition and long-term disease risk.
Here are 10 of my favorite anti-inflammatory foods to help support your body during the perimenopause transition.
1. ARUGULA (and Other Cruciferous Vegetables)
Arugula may look like a leafy green, but it's actually part of the cruciferous vegetable family alongside broccoli, cauliflower, Brussels sprouts, and cabbage.
These vegetables contain beneficial compounds that help support the body's natural detoxification pathways, combat inflammation, and may help lower the risk of certain cancers.
For women in perimenopause, cruciferous vegetables are especially valuable because not only do they help manage inflammation, they provide nutrients that support bone health, immune function, and healthy aging, including:
✔ Vitamin K, Calcium & Magnesium for bone strength
✔ Vitamin C for collagen production, tissue repair & supporting iron absorption
Easy ways to eat more: Add arugula to salads, wraps or use as a base for chicken or tuna salads. (Use baby arugula if regular arugula is too strong for your taste). You can also sauté it a few minutes before tossing with scrambled eggs for breakfast, or lightly sauté it and add a squeeze of lemon juice, salt & pepper and have it as an easy side dish for dinner.
2. WILD-CAUGHT SALMON
Salmon is rich in omega-3 fatty acids (EPA and DHA), which have been extensively studied for their anti-inflammatory benefits. Research also suggests EPA & DHA can help
✔ Support heart health (especially important as cardiovascular risk rises after menopause)
✔ Reduce joint pain and stiffness
✔ Improve recovery from exercise
✔ Support brain health and cognitive function
Aim to include fatty fish in your diet 2-3 times per week, and if wild-caught salmon isn't available, don't overlook tinned sardines - they're affordable, nutrient-dense, and packed with omega-3s. And hey, I know they definitely don't sound the most appetizing (I was a former skeptic too:), but if you pair them with a drizzle of chili crisp & your favorite cracker, you might actually learn to enjoy them!
3. BERRIES
All types of berries are beneficial, but RASPBERRIES & BLUEBERRIES are some of my favorites. They're loaded with antioxidants and polyphenols that help combat oxidative stress - a major contributor to inflammation and aging.
Raspberries can also help manage blood sugar & support satiety between meals, as one cup has about 8 grams of fiber.
Both can easily be added to your morning Greek Yogurt bowl or as a topping for your overnight oats. Frozen berries also make a great addition to protein smoothies.
4. WHITE BEANS
Navy, Cannellini, and Great Northern beans are rich in both soluble and insoluble FIBER, which is an essential component of an anti-inflammatory diet and helps:
✔ Support a healthy gut microbiome
✔ Lower LDL cholesterol
✔ Improve blood sugar regulation
✔ Increase fullness between meals
Although different for each individual, white beans may also be slightly easier to digest than black beans. They’re an easy addition to salads and soups, but my favorite, somewhat surprising way to enjoy them are in these protein blender muffins.
5. PEAS
Ahh, the humble pea. Besides having protein (8 g per cup) and Vitamin C, they also contain both soluble & insoluble fiber to support gut health & healthy inflammation levels. And if you want almost double the protein & fiber of regular green peas, consider dried split peas.
6. EXTRA VIRGIN OLIVE OIL
Extra virgin olive oil is one of the cornerstones of the Mediterranean diet for good reason. Rich in polyphenols and monounsaturated fats, EVOO has been shown to support healthy inflammation levels & long-term healthy aging.
Choose high-quality oils stored in dark glass bottles or tins to protect these beneficial compounds & look for oils with a single country of origin if possible.
Use it in homemade salad dressings, marinades, and for low-heat sautéeing.
7. TURMERIC
This traditional Indian spice contains curcumin, a powerful plant compound with well-researched anti-inflammatory properties. It helps reduce inflammation related to many health issues and can also alleviate inflammation related to knee osteoarthritis just as well as a common NSAID (diclofenac sodium), when taken in a supplement form.
Incorporate this spice into your routine when making a cozy soup or weeknight skillet meal or make a comforting turmeric latte by mixing a turmeric spice blend with a warm cup of milk & a drizzle of honey or maple syrup.
8. GINGER
This spicy root has powerful anti-inflammatory properties and supports digestion. Add ginger to smoothies, stir-fries and soups and consider sipping on ginger tea. Research also suggests that ginger (in supplement form) may help reduce knee joint pain due to osteoarthritis.
9. PUMPKIN SEEDS
These seeds are a great source of magnesium, which helps to manage inflammation, improve sleep & support the activation of Vitamin D levels in the body - important for bone health & preventing osteoporosis.
Consider sprouted pumpkin seeds as they’re easier to digest & potentially better absorbed by the body. Add to salads, energy bites, homemade granola or Greek Yogurt bowls.
10. COCOA POWDER (unsweetened)
Good news for chocolate lovers like me :) cocoa can absolutely fit into a healthy anti-inflammatory diet. Unsweetened cocoa powder is a great source of polyphenols & antioxidants that help manage inflammation and promote healthy aging.
And let's be honest - sometimes a little chocolate simply makes life more enjoyable!
Just remember that many chocolate products contain added sugar, so choose high-quality dark chocolate ((70% or higher cacao) or unsweetened cocoa whenever possible, and of course, be mindful of the serving size.
Try using unsweetened cocoa powder for a healthy brownie recipe, or add dark chocolate chips to energy bites, or muffins, or melt & mix with plain Greek yogurt for a high-protein treat.
**Chocolate has amazing health benefits, but unfortunately can also often have high levels of lead and other heavy metals. If consuming on a regular basis, consult this article from Consumer Reports to learn which brands are safest.
The Bottom Line
No one single food will "fix" perimenopause symptoms.
But consistently building your meals around nutrient-dense foods - and balancing lean protein, fiber, healthy fats, and quality carbohydrates - can absolutely help you feel better, function better and promote long-term health as you navigate the perimenopause transition.
Rather than focusing on “perfect” meals, start by choosing one or two foods from this list to add to your routine this week.
Small, sustainable habits often lead to the biggest long-term results.
Ready To Better Support Your Body?
If you want even more ideas on how to stock your kitchen with the best foods to reduce inflammation, check out my free Anti-Inflammatory & Pain Relief Grocery Shopping Checklist.
If you're looking for more personalized guidance & support, I also offer 1:1 coaching designed to help busy mid-life adults reduce inflammation, restore pain-free movement, and build sustainable habits that support long-term health.
Here's to feeling better & thriving through perimenopause and beyond,
Emily
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Cleveland Clinic. "The Health Benefits of Arugula." Cleveland Clinic, 8 Apr. 2025, https://health.clevelandclinic.org/arugula-benefits
Cleveland Clinic. “Foods Rich in Polyphenols - and Why They’re Important.” Cleveland Clinic, 16 Aug. 2023, https://health.clevelandclinic.org/polyphenols
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