Immune-Boosting Foods for Perimenopausal Women

Lifestyle |
Perimenopause |
7 min read

Written By

Jessica D. Buck

Published

December 08, 2025

Medically reviewed by

Alyssa Dweck MS, MD, FACOG, MSCP, Chief Medical Officer

When you enter perimenopause, you may start to notice how small lifestyle choices—like what you eat and how you manage stress—seemingly affect you more. During this transitional time, your body is processing nutrients and responding to inflammation in the body differently due to fluctuating levels of estrogen and progesterone, which also can contribute to the onset of a myriad of symptoms.¹

Research shows that your ability to tolerate these perimenopausal and menopausal symptoms may be influenced by your lifestyle, including your diet.² In this article, we’ll explore foods that can help support your body during perimenopause and beyond. Plus, since we’re in the middle of cold and flu season, we’ll talk through some foods that can help support your immunity.

Why Immune Health Matters During Perimenopause

During perimenopause, shifting levels of estrogen and progesterone may influence how your immune system functions.³ Estrogen, in particular, plays a role in regulating inflammation and supporting the body’s ability to fight off illness.⁴ When hormones fluctuate during the menopause transition, the immune response may become less predictable.

Keep Your Gut Microbiome Healthy

A major part of this picture begins in the gut as 70% to 80% of your immune cells are present in the gut microbiome.⁵ Since the gut is so responsive to what we eat, targeted nutrition may help to keep your microbiome healthy and adaptable, which supports immunity.⁶ Consider adding some prebiotic and probiotic foods to your diet to support overall gut health and function during perimenopause and beyond.

Prebiotic Foods Increase Gut Diversity for Perimenopause Immune Health

Prebiotic-rich foods contain specific types of fiber that serve as fuel for beneficial gut bacteria.⁷ Examples of prebiotic foods include onions, leeks, garlic, bananas, artichokes, oats, apples, and asparagus.⁸

By feeding these gut microbes, you can encourage the growth of a wider range of beneficial gut bacteria, which increases gut diversity.⁹ Diverse bacteria can help to break down a variety of foods, including fibers and complex compounds, allowing your body to extract valuable nutrients.¹⁰

Different microbes in the gut communicate with the immune system in complementary ways, which then helps it respond appropriately to threats without overreacting and causing chronic inflammation.¹¹ This gives your body one less stressor to worry about when hormones begin to change during perimenopause.

Probiotic Foods Improve Digestion

Probiotic foods introduce helpful microbes directly into the gut, which support improved digestion and may strengthen the body’s immune response.¹² Probiotic foods include natural yogurt, kefir, kimchi, sauerkraut, and many other fermented foods.¹³

It’s worth noting that some fermented foods are naturally high in histamines, which are chemical compounds released by the immune system during allergic reactions or in response to pathogens.¹⁴ Inflammation or discomfort may occur for those who are histamine-sensitive.¹⁵ If you experience digestive issues, headaches, or other reactions after eating fermented foods, it may be helpful to monitor portion sizes, choose lower-histamine options, and of course, check in with a healthcare provider.¹⁶

Top Immune-Boosting Foods for Perimenopause to Consider

Supporting your immunity during perimenopause may start with considering nutrient-dense foods. Certain vitamins and minerals—like vitamin C, vitamin D, zinc, and selenium— also play key roles in supporting immune function and helping the body adapt to hormonal shifts.¹⁷

Here are some top foods to consider for boosting immunity in menopause and how they can help:

Spinach — Supports estrogen balance and antioxidant defense, which works to protect your cells from oxidative stress.¹⁸
Citrus fruits — Oranges, lemons, limes, and clementines are high in vitamin C, which can support immune cell function.¹⁹
Salmon — Rich in omega-3s, which help to reduce inflammation and make cell membranes more flexible and resilient to support more effective immune responses.²⁰
Berries — Packed with antioxidants that protect cells and support cellular immunity. When your body fights infections, it produces free radicals, which are unstable molecules that may damage cells. Antioxidants work to neutralize those free radicals, which may result in reduced inflammation.²¹
Nuts (almonds and walnuts) — Provide zinc and healthy fats for strengthened immune health. Since every immune cell has a membrane made largely of fats, strong membranes help immune cells respond faster to threats.²²

Try incorporating these foods into your meals more often, whether by adding berries to your breakfast, sautéing spinach with garlic as a nutritious side dish, or baking salmon with fresh lemon as a healthy main. These additions can help support your immune system during perimenopause and beyond. Pairing them with a variety of prebiotic and probiotic foods may further support your gut health, helping your body become more prepared for handling daily challenges that may impact your immunity.^23,24

Anti-Inflammatory Foods and Perimenopause

During perimenopause, women may notice a rise in low-level, chronic inflammation, which may contribute to fatigue, joint stiffness, and general discomfort. Hormonal fluctuations—particularly drops in estrogen—may make the body more prone to inflammatory responses, meaning anti-inflammatory nutrition is an important tool to consider for supporting your health during perimenopause and beyond.²⁵

Incorporating anti-inflammatory foods into your meals is one accessible way to help potentially manage inflammation and reduce discomfort during perimenopause and menopause. Here are some key anti-inflammatory foods to consider:

Turmeric — Contains curcumin, which has strong anti-inflammatory and antioxidant properties.²⁶
Ginger — Supports digestion while helping reduce inflammatory markers in the body.²⁷
Olive Oil — Rich in monounsaturated fats, which can help lower inflammation.²⁸
Colorful Vegetables — A variety of vegetables are packed with antioxidants and phytonutrients, which help combat oxidative stress.²⁹
Fatty fish (salmon, mackerel, sardines) — High in omega-3s, which helps reduce inflammation and support heart health.³⁰

Adding these foods to your meals regularly, whether to smoothies or cooked dishes, may help you better manage inflammation and support hormonal balance during perimenopause.

Keep in mind that how you prepare food also matters. This means cooking at lower temperatures, avoiding overheating or burning ingredients, and using non-toxic coated pans to help preserve nutrients and reduce the formation of harmful compounds that may increase the risk for inflammation in the body.³¹

Healthy Recipes for Immune System Support

Supporting your immune system during perimenopause can be both simple and delicious. The following are a few of our favorite, easy-to-prepare recipe ideas you may want to consider trying.

For breakfast options, consider: Greek yogurt–berry smoothie³² with spinach and chia seeds. Savory avocado (whole-grain or sourdough) toast with poached eggs and smoked salmon³³, with the option to add fermented sauerkraut. Cottage cheese baked egg bites,³⁴ with peppers, spinach, onions, and tomatoes.

For lunch options, consider: quinoa tabbouleh salad with roasted vegetables and baked salmon (or alternatives may include baked chicken breast or chicken thighs). Dense bean salad with Mediterranean vegetables,³⁵ like diced tomatoes, bell peppers, cucumbers, red onions, black olives, and chickpeas with a sprinkle of fresh feta. Try pairing lunch bowls or salads with a simple vinaigrette of apple cider vinegar, olive oil, and a pinch of salt and pepper. Add fresh herbs for extra flavor and color!

For snack options, consider: Greek yogurt and cottage cheese bowl³⁶ with nuts, a handful of berries, and a drizzle of honey. Fresh hummus³⁷ with carrots or cucumbers, with grass-fed beef jerky. One or two kiwis with a handful of pumpkin seeds.

For dinner, consider: lentil soup,³⁸ with sauteed garlic, ginger, and leafy greens like escarole or spinach. Mediterranean baked oregano and lemon chicken breast³⁹ or white fish (like haddock or cod) with white or brown rice, a cucumber–yogurt tzatziki sauce⁴⁰, and a cucumber and tomato salad⁴¹ with a simple dressing of olive oil and balsamic vinegar. Bake or sauté your preferred protein, combine it with a starchy vegetable (i.e. potatoes, sweet potatoes, yams, beets, parsnips, carrots, or turnips), and add a side of green vegetables (i.e. green beans, peas, asparagus, zucchini, rainbow chard, kale, bok choy, or spinach).

Experimenting with new foods, flavors, and recipes can make nourishing your body enjoyable and sustainable. Remember, nutrition is just one piece of the puzzle in perimenopause; while prioritizing sleep, managing stress, and moving gently each day can all contribute to a stronger, more resilient immune system.

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