Women’s Health: Foods That Are Important For The
Perimenopausal Phase

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Quick Summary

Foods play an important role during the menopausal phase for women, and many Indian ingredients offer significant health benefits. If women start including local and seasonal Indian foods like ragi, sesame seeds, curd, and leafy greens, they can help support energy, bone health, and overall balance. This article, in line with World Health Day, highlights how simple, accessible ingredients can make every day eating more supportive during this transition phase. Dive deeper to know more.

Deep Dive

Observed globally on April 7, 2026, World Health Day aims to raise awareness of accessible, preventive healthcare. Women’s health, especially during life stages like perimenopause, often gets neglected and does not get the same attention every day, despite its impact on routine life.

Perimenopause is the transitional phase before menopause, where hormone levels, especially estrogen, begin to fluctuate. This then leads to symptoms like fatigue, mood swings, sleep disturbances, and changes in metabolism. While this is a natural process, diet plays an important role in managing these shifts. Instead of looking for complicated solutions, focusing on familiar foods and ingredients from the Indian kitchen can make a noticeable difference. Here’s a list of some ingredients and foods from the Indian kitchens that align well with the needs of women during the perimenopausal phase.

What Happens During Perimenopause?

During perimenopause, women’s bodies undergo gradual hormonal changes. Some of them are:

Fluctuating energy levels
Changes in bone density
Mood variations
Sleep disturbances
Increased sensitivity to diet

This is why everyday food choices become more important than ever.

The Top 10 Indian Foods For Perimenopause

These foods are readily available, seasonal, and can be incorporated into regular cooking without major changes.

The Bone Protectors (Calcium & Strength)

1. Ragi (Finger Millet)

Ragi is said to be rich in iron & calcium, with about 364 mg of calcium in just 100 gms of ragi
Helps support bone health and energy levels
Ragi can be used in porridge, dosa, or roti

2. Sesame Seeds (Til)

Sesame seeds are one of the richest sources of calcium, with about 1283 mg of calcium in 100 gms of white sesame seeds.
These tiny seeds are rich in magnesium and zinc
Includes plant compounds that support hormonal balance
You can sprinkle sesame seeds over salads or mix them with jaggery

3. Curd & Buttermilk

Curd provides calcium and probiotics, and contains about 149 mg of calcium in just 100 ml.
Help maintain gut balance and a cooling effect
You can include curd in daily life, or by making a chaas from it

The Hormone Balancers (Protein & Plant Compounds)

4. Shatavari Or Asparagus

Traditionally used in Indian diets.
Supports hormonal balance¹
You can use the powder by mixing it in warm milk

5. Moong Dal & Kala Chana

Both these lentils are high in protein and fibre. While moong dal has 23.88 g protein and 9.37 g fibre per 100 g, kala chana has about 18.77 g protein and 25.22g fibre per 100 g.
Helps maintain energy and muscle strength
You can use moong dal in everyday dal, sprouts, and chaat

6. Flaxseeds (Alsi)

Rich in omega-3 fatty acids and has about 12956 mg omega-3 in 100 g.
Supports skin and overall balance
You can use flaxseeds by grinding them into chutneys or adding them to dough.

The Inflammation & Mood Support Foods

7. Turmeric (Haldi)

Known for its anti-inflammatory properties²
Helps manage joint discomfort
The best ways to use turmeric are to make haldi doodh or to use it in daily cooking.

8. Amla (Indian Gooseberry)

High in Vitamin C. Amla contains about 252 mg per 100 g.
Supports skin and immunity
You can use raw amla to eat, in juice, or make a chutney from it

9. Methi & Leafy Greens (Spinach, Chaulai)

Rich in magnesium and iron. Methi contains 63.67 mg magnesium per 100 g, while spinach contains 5.69 mg iron per 100 g and 86.97 mg magnesium per 100 g. On the other hand, red amaranth leaves have about 177 mg of magnesium and 7.25 mg of iron per 100 g.
Helps with stress and sleep patterns
You can use methi and leafy greens in sabzi, paratha, and also in dals

10. Manukka & Dates

Natural source of sweetness and iron with 4.79 mg in 100 g of dates. While black raisins have about 6.81 mg in 100 g.
Helps manage energy dips
You can either soak these foods and eat them in the morning or eat them as snacks

Quick Reference Guide

Food	Key Benefits	Common Uses
Ragi	Bone support	Roti, porridge
Til	Bone support	Laddoo, toppings
Curd	Bone support	Chaas, meals
Moong Dal	Protein	Dal, sprouts
Flaxseeds	Omega-3	Dough, chutney
Turmeric	Anti-inflammatory	Daily cooking
Amla	Vitamin C	Juice, Raw
Greens	Magnesium	Sabzi, parathas

Why Local And Seasonal Foods Are Important

Local Indian foods are naturally aligned with climate and lifestyle. For example, during summer, lighter and cooling foods like buttermilk and seasonal fruits are easier to digest. When you use ingredients that are a part of the traditional recipes, there is consistency in their intake, and you need not make any major dietary changes. This makes it easier to incorporate them into your daily diet in the long term.

How To Include These Foods In Everyday Eating

Instead of making your entire meals from these ingredients, it is always useful to make small additions that can also make a difference.

Add seeds like flax or sesame to meals
Include one protein-rich dal daily
Use turmeric regularly in cooking
Balance meals with grains, vegetables, and dairy

These adjustments can easily fit into your existing routines without altering your diet.

Food For Perimenopause

Perimenopause is a natural phase that brings changes in women’s bodies, but it does not require complicated solutions. Even if you include these local and seasonal foods in your everyday diet, they can support your body effectively. Let this World Health Day be about focusing on familiar, local ingredients that are important to your body during the perimenopausal phase, rather than opting for complicated solutions to get relief.

[Content reviewed and verified for accuracy by ITC Nutrition Team]

References

Efficacy and Safety of Shatavari Root Extract for the Management of Menopausal Symptoms: A Double-Blind, Multicenter, Randomized Controlled Trial – PubMed
Lopresti AL, Smith SJ, Jackson-Michel S, Fairchild T. An Investigation into the Effects of a Curcumin Extract (Curcugen®) on Osteoarthritis Pain of the Knee: A Randomised, Double-Blind, Placebo-Controlled Study. Nutrients. 2022; 14(1):41. https://doi.org/10.3390/nu14010041