My Perimenopause Problem Foods
Here are the foods that have caused the biggest problems for me during perimenopause, and a few of the swaps and strategies that have helped.
Alcohol
This has probably been the hardest one to accept.
I can still enjoy a drink now and then, but even two glasses of wine can seriously affect my sleep. I’ll wake up in the middle of the night and struggle to drift back off again.
What’s strange is I don’t necessarily feel hungover the next day. Instead, I just feel drained. My energy dips, my blood sugar feels all over the place, and suddenly my motivation and willpower disappear. That usually leads to craving more food and snacking far more than I normally would.
I’ve also noticed I can no longer “get away with” cheap pub wine. These days I have to be far more selective about what I drink, and how much of it. The enjoyment-to-consequence ratio has definitely changed.
Coffee Hits Differently Now
There was a time I could drink coffee all day long, even in the evening, and still sleep perfectly well.
Not anymore.
Now, if I have more than one cup, especially on an empty stomach, I end up feeling shaky and jittery. Instead of helping me focus, it leaves me feeling overstimulated and uncomfortable.
These days I stick to one small coffee in the morning and switch to herbal teas for the rest of the day. Holy basil tea has become a favourite, especially when I need a calmer kind of energy boost.
I’ve also found that Passiflora spray can help when I hit an afternoon slump or need help concentrating without relying on caffeine.
Sugary Snacks
I’ve always been a bit of a kitchen picker. Even when I ate balanced meals, I’d still snack throughout the day and add treats on top.
During perimenopause, though, my body simply doesn’t tolerate that the same way anymore.
If I regularly eat sugary snacks or ultra-processed treats, I notice the effects almost immediately. My sleep suffers, my energy crashes, and weight gain creeps up much more easily than it used to.
Accepting that reality took me quite a while, and honestly, it’s still a work in progress.
Stodgy Foods — And Even Some “Healthy” Ones
One of the most frustrating changes for me during perimenopause has been digestion.
Foods I once considered healthy staples suddenly started leaving me feeling bloated, uncomfortable and heavy. Even ingredients like onions and turmeric, which I used to eat regularly without any issues, no longer seem to agree with me in the same way.
What’s surprised me most is that it isn’t only traditionally “stodgy” foods causing problems. Yes, white bread and overly processed carbs can leave me feeling sluggish and bloated, but so can foods that are usually praised for being healthy, things like lentils, chickpeas, and sprouts.
It’s been a real reminder that during perimenopause, digestion can become far more sensitive and unpredictable, even with foods we normally think of as good for us.
When my digestion feels sluggish or irritated, I often turn to digestive herbs for support. Fennel, dandelion, artichoke, milk thistle and tormentil have been some of my go-tos.
Learning to Listen to My Body
One of the biggest lessons perimenopause has taught me is that my body’s needs have changed, and ignoring those signals usually comes at a cost.
That doesn’t mean I eat perfectly all the time or never enjoy treats anymore. It’s more about learning what’s worth it, what isn’t, and finding gentler alternatives that help me feel better overall.
And honestly, I think sharing these experiences helps. So many of us are navigating the same changes, often wondering if we’re the only ones suddenly reacting differently to foods we’ve eaten for years.
What foods have become more difficult for you during perimenopause? Have you found any helpful swaps, remedies or strategies? We’d love to hear your experiences in the comments.
Other articles that you may find helpful:
The Foods That Fuelled Me Through Perimenopause
Why Protein is an Essential Ally in Perimenopause
Menopause-friendly foods: best foods, meal ideas, snacks & other diet tips
8 perimenopause and menopause symptoms that can be impacted by too much caffeine
