Best Anti-Inflammatory Foods for Perimenopause
Chronic low-grade inflammation rises in perimenopause and worsens many symptoms. Discover the best anti-inflammatory foods to add to your diet and why they work.
Inflammation and Perimenopause: The Connection
As estrogen declines, it takes with it one of the body's natural anti-inflammatory shields. Research suggests that low estrogen is associated with increased production of pro-inflammatory cytokines. This partly explains why joint pain, bloating, fatigue, and even mood dips can intensify during perimenopause. Diet is one of the most accessible levers you can pull. What you eat several times a day has a cumulative effect on your inflammatory load, for better or worse.
Oily Fish and Plant-Based Omega-3 Sources
Omega-3 fatty acids, particularly EPA and DHA found in oily fish, directly reduce the production of inflammatory prostaglandins. Aim for two to three servings of oily fish per week. If you follow a plant-based diet, walnuts, flaxseed, chia seeds, and hemp seeds provide ALA, a precursor to EPA and DHA, though conversion is limited. An algae-based omega-3 supplement can be a useful addition for those avoiding fish.
Colourful Vegetables and Berries
Deeply pigmented produce contains polyphenols and carotenoids that quench free radicals and modulate inflammatory pathways. Dark leafy greens such as kale and spinach are rich in vitamin K and magnesium. Berries, particularly blueberries, blackberries, and cherries, contain anthocyanins with well-documented anti-inflammatory effects. Cruciferous vegetables like broccoli and Brussels sprouts also support liver detoxification, which affects how the body clears spent hormones.
Spices, Legumes, and Whole Grains
Turmeric, when paired with black pepper to aid absorption of curcumin, is one of the most studied anti-inflammatory compounds in food. Ginger is another kitchen staple with meaningful evidence. Legumes, lentils, chickpeas, and beans provide fibre that feeds beneficial gut bacteria, and a healthy gut microbiome is closely linked to lower systemic inflammation. Whole grains such as oats, quinoa, and brown rice raise blood sugar more slowly than refined carbohydrates, reducing the insulin spikes that drive inflammatory signalling.
Foods to Reduce or Avoid
The flip side matters just as much. Ultra-processed foods high in refined sugar, industrial seed oils, and artificial additives consistently raise inflammatory markers. Alcohol, even moderate amounts, can worsen hot flashes and disrupt sleep while simultaneously nudging the immune system toward a more inflammatory state. Reducing these foods does not have to be all or nothing, but the cumulative benefit of cutting back is real and measurable over weeks.
Building an Anti-Inflammatory Plate
A practical approach is to aim for at least five colours of fruit and vegetables each day, include a protein source at every meal to stabilise blood sugar, and use olive oil as your primary cooking fat. Small consistent shifts tend to outperform short-term cleanses. If you notice that certain foods seem to worsen symptoms like bloating or joint stiffness, tracking meals alongside symptoms in an app like PeriPlan can help you identify patterns over time.
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