What foods cause inflammation during perimenopause? Understanding the connection

October 11, 2025 •

4 min read

The average American diet is high in inflammatory foods like processed fats and sugar, which can intensify symptoms during the hormonal shifts of perimenopause. Understanding what foods cause inflammation during perimenopause is a key step toward managing common issues like hot flashes, mood swings, and joint pain. By adjusting your nutrition, you can significantly improve your well-being and navigate this life transition with more ease.

Quick Summary

Inflammation often increases during perimenopause due to hormonal changes, worsening symptoms. This article explores specific dietary culprits, such as refined sugars, processed foods, certain fats, and potential sensitivities like gluten and dairy. Adopting an anti-inflammatory diet focused on whole foods can help manage discomfort, stabilize blood sugar, and support overall health during this transition.

Key Points

Refined Sugars and Carbs: Foods like sweets, processed snacks, and white bread cause blood sugar spikes and increase inflammation during perimenopause.
Unhealthy Fats: Trans fats in fried foods and an excess of certain vegetable oils can worsen inflammatory responses.
Alcohol and Caffeine: Both can act as stimulants, aggravating symptoms like hot flashes, anxiety, and sleep disturbances for many women.
Individual Sensitivities: Hormonal shifts may trigger new intolerances to foods like gluten and dairy, leading to increased digestive discomfort and inflammation.
Anti-Inflammatory Diet Focus: Prioritize a whole-foods diet rich in omega-3s, antioxidants, and fiber to naturally reduce inflammation and support hormonal balance.
Limit Processed Foods: Ultra-processed foods contain hidden sugars and inflammatory fats that contribute to weight gain and disrupt hormonal health.

The Hormonal Link to Inflammation

Perimenopause, the transitional phase leading up to menopause, is marked by significant fluctuations in estrogen and progesterone. These hormones have natural anti-inflammatory effects, so their decline can increase overall inflammation in the body. This state of low-grade chronic inflammation can contribute to and exacerbate many perimenopausal symptoms, including fatigue, joint pain, brain fog, and weight gain. By understanding which foods can act as pro-inflammatory triggers, you can make informed dietary choices to help mitigate these effects.

Refined Sugar and Carbohydrates

Refined sugars and simple carbohydrates are among the most significant dietary drivers of inflammation. During perimenopause, hormonal changes increase the risk of insulin resistance, making it harder for the body to regulate blood sugar levels. Consuming sugary foods and drinks leads to rapid blood sugar spikes, which can intensify hot flashes and mood swings.

Added Sugars: Found in sodas, sweets, baked goods, and many processed foods.
Refined Grains: White bread, white rice, pasta, and pastries have a high glycemic index, causing blood sugar fluctuations.
High Fructose Corn Syrup: A common additive in processed foods and drinks that promotes inflammation and impacts liver function.

Unhealthy Fats

Not all fats are created equal when it comes to inflammation. The standard Western diet often contains an imbalance of fats, leading to higher levels of pro-inflammatory omega-6 fatty acids compared to anti-inflammatory omega-3s.

Trans Fats: Found in fried foods, fast food, and margarine, these industrial fats are highly inflammatory.
Saturated Fats: While sources vary, excessive consumption of saturated fats from fatty meats and processed foods can increase inflammation.
Processed Vegetable Oils: Seed and vegetable oils high in omega-6s, like corn and canola oil, can contribute to an inflammatory state.

Alcohol and Caffeine

Many women notice an increased sensitivity to alcohol and caffeine during perimenopause. Both can disrupt sleep, increase anxiety, and trigger hot flashes.

Alcohol: Acts as a toxin, burdening the liver which is also responsible for metabolizing hormones. Chronic consumption drives up inflammation, disrupts gut health, and worsens mood swings and sleep disturbances.
Caffeine: A stimulant that can increase alertness and heart rate. For some, it can trigger anxiety, restlessness, and hot flashes. Caffeine consumed later in the day can also interfere with sleep, exacerbating perimenopausal insomnia.

Potential Food Sensitivities

Fluctuating hormones can alter gut health and lead to new or increased sensitivities to certain foods during perimenopause.

Gluten: For some, gluten (found in wheat, barley, and rye) can irritate the gut lining and increase inflammation, contributing to bloating, digestive issues, and fatigue.
Dairy: Lactose intolerance can develop or worsen during this time. Milk proteins like casein may also trigger an inflammatory immune response in sensitive individuals.

Comparison of Pro-Inflammatory vs. Anti-Inflammatory Foods


Feature	Pro-Inflammatory Foods	Anti-Inflammatory Foods
Carbohydrates	Refined carbs (white bread, pasta, pastries)	Whole grains (oats, quinoa, brown rice)
Sugars	Added sugars (soda, candy, high fructose corn syrup)	Natural sugars (fruits, vegetables)
Fats	Trans fats (fried foods, margarine), Processed vegetable oils	Omega-3s (salmon, flaxseeds, walnuts), Extra-virgin olive oil
Proteins	Processed meats (bacon, deli meat)	Lean proteins (fish, chicken, eggs, legumes)
Dairy	Full-fat cow's dairy (may increase inflammation for some)	Fermented dairy (yogurt, kefir) or non-dairy alternatives
Drinks	Alcohol, Caffeinated beverages, Sugary drinks	Water, Herbal tea, Green tea
Produce	-	Colorful fruits and vegetables (berries, leafy greens, broccoli)

How to Reduce Inflammation Through Diet

Managing inflammation during perimenopause is best achieved by focusing on a whole-food, anti-inflammatory dietary pattern, such as the Mediterranean diet.

Adopt an Anti-Inflammatory Mindset

Prioritize Whole Foods: Build meals around whole, unprocessed foods like fruits, vegetables, lean proteins, whole grains, nuts, and seeds.
Increase Fiber Intake: High-fiber foods, such as vegetables, beans, and whole grains, help stabilize blood sugar and support a healthy gut microbiome.
Boost Omega-3s: Incorporate fatty fish like salmon and sardines, as well as flaxseeds and walnuts, to increase anti-inflammatory omega-3 fatty acids.
Stay Hydrated: Drinking plenty of water is vital for overall health and helps combat bloating.
Use Anti-Inflammatory Spices: Herbs like turmeric, ginger, and garlic have potent anti-inflammatory properties and add flavor without salt.

Test for Sensitivities

If you suspect a sensitivity to gluten or dairy, consider a short-term elimination diet to see if your symptoms improve. Work with a nutritionist or healthcare provider to ensure you are getting adequate nutrients from alternative sources.

Conclusion: Making Informed Choices

For women in perimenopause, what you eat can have a significant impact on how you feel. By reducing or eliminating pro-inflammatory foods like refined sugar, processed carbs, and unhealthy fats, and increasing intake of anti-inflammatory whole foods, you can actively manage and alleviate many of the uncomfortable symptoms of this transition. Focusing on nutrient-dense foods, staying hydrated, and listening to your body's specific sensitivities can empower you to support your health and well-being naturally through this phase of life.

How to create your own anti-inflammatory meal plan

Creating your own anti-inflammatory meal plan involves focusing on certain food groups and simple cooking methods. Start by building your meals around whole foods like lean proteins, whole grains, and a colorful array of fruits and vegetables. Incorporate healthy fats from sources like olive oil and nuts, and use anti-inflammatory spices such as turmeric and ginger. You can create a weekly plan by listing your meals and snacks, and include a daily target for water intake.

Sample 3-Day Anti-Inflammatory Meal Plan

Day 1
- Breakfast: Greek yogurt with berries, walnuts, and a sprinkle of flaxseed.
- Lunch: Large salad with leafy greens, grilled salmon, chickpeas, and a lemon-tahini dressing.
- Dinner: Quinoa bowl with roasted vegetables (broccoli, bell peppers) and baked chicken or tofu.
Day 2
- Breakfast: Scrambled eggs with spinach and avocado slices.
- Lunch: Leftover quinoa bowl from Day 1.
- Dinner: Lentil soup with a side of whole-grain crackers.
Day 3
- Breakfast: Oatmeal with berries, cinnamon, and chia seeds.
- Lunch: Tuna salad (made with olive oil) on whole-grain bread with leafy greens.
- Dinner: Stir-fry with lean beef or tofu, broccoli, mushrooms, and brown rice.

Frequently Asked Questions

Yes, certain foods can definitely make your perimenopause symptoms worse. Inflammatory foods like refined sugar, unhealthy fats, alcohol, and processed items can intensify common issues such as hot flashes, mood swings, and joint pain.

During perimenopause, fluctuating estrogen and progesterone levels can lead to changes in your metabolism, blood sugar regulation, and gut health. This can cause your body to become more sensitive to certain foods, increasing your inflammatory response.

For many, dairy does not cause inflammation and can even be beneficial. However, some women develop lactose intolerance or a sensitivity to milk proteins during perimenopause, which can cause bloating and digestive distress. You may consider fermented dairy or lactose-free alternatives if you notice issues.

An anti-inflammatory diet is best for managing inflammation. Diets centered on whole foods, such as the Mediterranean diet, emphasize fruits, vegetables, whole grains, healthy fats (like omega-3s), and lean proteins, while limiting processed foods and sugar.

To reduce sugar cravings, focus on stabilizing your blood sugar. Eat regular, balanced meals with plenty of protein and fiber, choose complex carbohydrates, and ensure you are getting enough sleep and managing stress, as these can all influence cravings.

Studies show that caffeine can increase the frequency and severity of hot flashes and night sweats in some women. It can also disrupt sleep and increase anxiety. You can experiment with reducing your caffeine intake to see if it helps your specific symptoms.

For those with a gluten sensitivity or intolerance, removing gluten can help reduce inflammation, bloating, and fatigue that may be exacerbated by hormonal changes. If you do not have a sensitivity, a balanced diet with whole grains is recommended.