Plant-Based Foods for Hormone Balance in Perimenopause & Menopause
- Chef Dawn
- 5 hours ago
- 4 min read
If you’re in perimenopause or menopause, you already know your body is going through some major shifts. Hot flashes, mood swings, sleep changes, and stubborn weight gain can all feel like a lot. The good news? Food is one of your best tools for supporting hormone balance—and you don’t need complicated supplements or animal products to help your body thrive.
I'm so excited that we're finally talking about all the things that women go through in perimenopause and menopause. It may be the first time in history that something all women experience is being discussed openly. One request we received here at VegeCooking was a list of foods to add to our diets for hormone balance and support. After significant research, we discovered that many of the basic foods on in a whole food, plant-based diet also supports hormone balance!
Here are some powerful plant-based foods for hormone balance in perimenopause & Menopause that can help support hormone health during this transition—plus ideas for how to use them in everyday meals.
1. Flaxseeds
Why they help: Flaxseeds are rich in lignans, a type of phytoestrogen (plant compound that gently mimics estrogen in the body). They can help reduce hot flashes, improve bone health, and support heart health.
How to use them:
Add 1–2 tablespoons of ground flaxseed (not whole, for better absorption) to smoothies, oatmeal, or yogurt bowls.
Use as an egg substitute in baking: 1 tbsp flax + 3 tbsp water = 1 flax “egg.”
Sprinkle over salads or mix into homemade energy balls.
2. Soy Foods (Edamame, Tofu, Tempeh, Soy Milk)
Why they help: Soy contains isoflavones, another type of phytoestrogen that helps ease hot flashes, protect bones, and support heart health. Studies show women who eat soy regularly often have fewer menopause symptoms.
How to use them:
Toss edamame into stir-fries or grain bowls.
Try tofu scrambles for breakfast or marinate tofu for grilling.
Use tempeh in tacos, Buddha bowls, or sliced on sandwiches.
Pour soy milk into your morning latte or smoothie.
3. Chickpeas & Lentils
Why they help: These legumes are packed with plant protein and fiber—key for blood sugar balance, which helps stabilize mood swings and energy levels. Chickpeas also contain phytoestrogens, offering gentle hormone support.
How to use them:
Make a creamy chickpea salad (like a tuna-style mash).
Roast chickpeas for a crunchy snack.
Simmer lentil soups or curries for comfort food that also balances hormones.
Blend into hummus for dips and spreads.
4. Leafy Greens (Spinach, Kale, Collards, Arugula)
Why they help: Rich in calcium, magnesium, and vitamin K, leafy greens support bone health—a big focus during and after menopause. Magnesium also helps with sleep and mood regulation.
How to use them:
Add spinach or kale to smoothies.
Toss arugula into grain bowls or pasta dishes.
Sauté collards with garlic and a splash of lemon juice.
Use greens as a base for hearty salads with beans, grains, and roasted veggies.
5. Berries
Why they help: Packed with antioxidants that fight inflammation, berries support skin, brain, and heart health—areas that can take a hit during hormonal shifts. They’re also lower in sugar than many fruits, keeping blood sugar stable.
How to use them:
Top oatmeal, yogurt bowls, or chia pudding.
Blend into smoothies for natural sweetness.
Use in baked goods like muffins or whole-grain crisps.
Freeze them for refreshing summer snacks.
6. Walnuts & Almonds
Why they help: These nuts provide healthy fats, plant protein, and minerals like magnesium and calcium. Walnuts are especially rich in omega-3s, which help with brain function, mood, and inflammation control.
How to use them:
Sprinkle chopped walnuts or almonds on oatmeal or salads.
Blend into sauces or dips (almond butter dressing, walnut “meat” for tacos).
Snack on a small handful with fruit for balanced energy.
7. Whole Grains (Oats, Quinoa, Brown Rice, Barley)
Why they help: Whole grains are high in fiber and B vitamins, supporting digestion, energy, and stress resilience. They also help regulate blood sugar, which is key for reducing mood swings and cravings.
How to use them:
Overnight oats or oatmeal for breakfast.
Quinoa in salads, bowls, or as a base for roasted veggies.
Brown rice with stir-fries or curries.
Barley in hearty soups or risottos.
8. Cruciferous Veggies (Broccoli, Brussels Sprouts, Cauliflower, Cabbage)
Why they help: These veggies are rich in indole-3-carbinol, a compound that helps the body process estrogen more effectively. They also support liver detoxification, which plays a big role in hormone balance.
How to use them:
Roast Brussels sprouts with balsamic glaze.
Add cauliflower rice to stir-fries.
Toss broccoli into pasta or grain bowls.
Make a crunchy slaw with cabbage, carrots, and a tahini dressing.
Putting It All Together
Eating for hormone balance doesn’t have to feel restrictive—it can be colorful, satisfying, and deeply nourishing. Aim to include a mix of these foods daily:
Start your morning with oats, flax, and berries.
Add a soy latte or smoothie.
Enjoy a hearty lentil and greens salad for lunch.
Wrap up the day with tofu stir-fry and brown rice.
Your plate is a powerful tool. By filling it with these plant-based hormone-balancing foods, you’ll be giving your body what it needs to feel strong, calm, and vibrant through perimenopause and beyond.
Download the FREE hormone balance foods cheat sheet below!