Perimenopause marks a profound and natural shift in a woman’s body, a graceful bridge between the menstrual years and menopause. While it can bring waves of hot flashes, mood swings, or irregular cycles, it is not a sign of decline. Think of it as your body’s intelligent recalibration, an invitation to listen more deeply.
From an Ayurvedic perspective, this transition can be one of the most empowering phases of life. It is a chance to realign your energy, your metabolism, and your inner rhythm. When supported with the right foods and mindful habits, perimenopause becomes a time of renewal, not resistance.
As I often remind my clients, perimenopause is not the beginning of an end. It is your body’s nudge to slow down, nourish yourself deeply, and rebalance your inner fire.
According to Ayurveda, as estrogen and progesterone levels naturally fluctuate, two core energies, or doshas, tend to rise. Vata, the energy of movement, can increase, leading to feelings of anxiety, dryness, and instability. Pitta, the energy of transformation and heat, can also accumulate, manifesting as hot flashes, irritability, and inflammation.
The beautiful wisdom of this ancient system teaches us that the goal is not to fight the body but to guide it back to balance. We do this by grounding the restless Vata, cooling the fiery Pitta, and restoring the body’s natural rhythm through purposeful nourishment and consistent self-care.
This foundational principle of returning to balance is the very heart of my Reset Program, a guided journey that helps women reconnect with their body’s innate wisdom during times of transition.
The 5 Foods to Soothe Symptoms Now
1. Buttermilk: The Cooling Probiotic
Ayurveda celebrates spiced buttermilk, known as Takra, as a digestive tonic and one of nature’s most balancing probiotics. During perimenopause, when gut health and hormone metabolism can feel unsettled, buttermilk becomes a true ally.
It replenishes beneficial gut bacteria, supports smoother digestion, cools excess internal heat, and can help relieve bloating. This simple act of sipping buttermilk is a loving gesture that calms both body and mind.
To prepare it, whisk half a cup of fresh yoghurt with one cup of water until frothy. Add a pinch of roasted cumin powder, a little rock salt, and some fresh coriander. Sip it at room temperature after your lunch to feel its soothing effects.
2. Ghee: The Hormonal Lubricant
Ghee is revered in Ayurveda for its profound ability to build ojas, our essential vitality. It nourishes the deepest tissues, supports healthy hormone production, and calms the nervous system. This makes it especially beneficial for addressing dryness, anxiety, and sleep disturbances.
Remember that ghee is a powerful food, so think of it as medicine. A teaspoon used wisely can transform your health, while too much can feel heavy.
I recommend adding just one teaspoon of melted, high-quality A2 or grass-fed ghee to your cooked meals or to a warm cup of turmeric milk before bed.
3. Pomegranate: The Cooling Rejuvenator
This vibrant ruby fruit is a wonderful Pitta pacifier. It is deeply hydrating, anti-inflammatory, and rich in antioxidants. Pomegranate naturally supports heart, skin, and liver health while cooling the body and uplifting the mood.
Enjoy a handful of the fresh seeds as a mid-morning snack, or sip on pure pomegranate juice with a tiny pinch of cardamom for an extra touch of balance. Its sweet and slightly astringent taste is a true gift during this time of change.
4. Split Mung Beans: The Reset Protein
Light, digestible, and rich in plant protein, split mung beans, or moong dal, are a cornerstone of Ayurvedic nutrition. They help stabilise blood sugar, which is fundamental for steadying mood and easing hormonal swings. They are the perfect food when your digestion feels sluggish or sensitive.
The simplest way to enjoy them is as a comforting khichdi. Cook the dal with rice, a generous spoonful of ghee, cumin, and turmeric for a soothing, one-pot meal that supports gut healing and provides calm, sustained energy. This is a staple recipe in my Reset Programme for its gentle, grounding properties.
5. Leafy Greens: The Mineral Rebuilders
Spinach, fenugreek, and moringa leaves are treasure troves of calcium, magnesium, and folate. These are nutrients that often decline during perimenopause, and they are essential for rebuilding strength, supporting restful sleep, and assisting the liver in its vital work of oestrogen metabolism.
To make them most digestible and nourishing, lightly sauté greens in ghee with cumin and turmeric. I often advise going easy on raw salads during this time, as they can sometimes aggravate Vata and weaken digestion. As I tell my clients, when you feed your liver, your hormones will follow.
The Perimenopause Reset Mindset
True healing does not come from any single superfood. It blossoms from the small ways you choose to nourish your body each day.
It is the cup of buttermilk you sip with lunch to soothe your gut. It is the spoon of ghee you use to cook your dinner, bringing warmth and calm to your meal. It is the bowl of moong dal you turn to when you feel tired, allowing it to ground and replenish you. It is the leafy greens that become the hero of your plate, rebuilding your mineral reserves. And it is the burst of pomegranate that refreshes your spirit.
This is the essence of the healing journey. For those seeking a structured path, my Reset Program provides a supportive framework to integrate these rhythms into your life. It is a gentle, month-long guided programme designed for anyone feeling out of sync, blending these ancient principles with modern science to address the root of imbalance in digestion, energy, and hormones.
On your journey, remember that food forms the foundation, but sometimes our bodies ask for a little more. Key supplements like magnesium, omega-3s and ayurvedic adaptogens can offer wonderful support, while traditional allies such as aloe vera can provide nourishment. In my practice, we often begin with a professional blood work analysis to create a truly personalised wellness roadmap, because true healing is always personal.
About the Author
Priya Mehta is an Ayurveda Practitioner and Nutritionist, and the creator of The Reset Program. She specialises in helping women restore balance and energy through the synergy of modern nutrition and timeless Ayurvedic wisdom. Her guided Reset Program offers a supportive community, personalised guidance, and a simple framework to help women reduce inflammation, balance hormones, and build sustainable wellness. You can follow her on instagram @priyaholisticwellness or for more information visit the website priyaholisticwellness.com
