When the cool weather rolls in, all we want are comfort foods: mac and cheese, mashed potatoes, pumpkin bread, and all the cozy carbs. And let’s be honest—perimenopause cravings can make those comfort meals even more tempting.
But here’s the deal: while your body deserves joy food (hello, pie season), the right kind of comfort food can do more than fill you up. It can actually soothe your nervous system, balance blood sugar, and support your shifting hormones.
So, let’s talk about comfort foods that actually comfort during perimenopause. PS–this is your quick reminder that I am not a doctor. I’m simply a chick on the internet, with a blog, who’s sharing things that have worked for me. Talk to your doctor and do your own internet sleuthing.
Now let’s get into it:
1. Root Vegetables: Grounding and Nourishing
Sweet potatoes, carrots, beets, and squash aren’t just fall staples—they’re packed with fiber and slow-digesting carbs that keep your blood sugar steady (key for managing mood swings and energy dips).
Try this: roasted sweet potatoes with cinnamon and a drizzle of almond butter. Comfort and hormone support.
2. Warm Soups and Stews: Calm in a Bowl
There’s a reason soup feels like a hug for your insides. Bone broth or veggie-based soups deliver minerals that support joint health and hydration (important when hormones make you feel dry or achy).
Bonus: adding lentils, beans, or lean proteins gives you a protein boost to stabilize energy.
3. Leafy Greens: Your Hormone Helpers
Spinach, kale, and Swiss chard might not scream “comfort food,” but sauté them with garlic and olive oil, and they become cozy, nutrient-dense sides. Magnesium from greens can help with sleep and stress—two things perimenopause loves to mess with.
Read: Supplements I’m Using to Support My Body During Perimenopause
4. Spiced Teas and Golden Milk: Warmth Without the Crash
Coffee might be your morning bestie, but too much caffeine can crank up anxiety and hot flashes. Herbal teas (chamomile, ginger, rooibos) or turmeric golden milk can warm you up and calm you down.
5. Dark Chocolate (Yes, Really)
Let’s be real: sometimes the only comfort you want is chocolate. The good news? A square (or two) of dark chocolate is rich in magnesium and antioxidants—aka stress-soothing and hormone-loving.
6. Protein-Rich Comfort Swaps
Hormonal shifts make muscle maintenance harder and blood sugar swings wilder. Add protein where you can: Greek yogurt instead of sour cream, chickpea pasta instead of regular, or adding shredded chicken to your favorite casserole.
7. Joy Counts Too
Here’s the cheeky truth: sometimes, the most nourishing thing is giving yourself permission to enjoy the mac and cheese without guilt. Stressing about food is worse for your hormones than the occasional carb-heavy indulgence.
Read: What I Wish I Knew Before Perimenopause Started
Final Thoughts
Perimenopause changes how your body reacts to food, but it doesn’t mean giving up comfort. Instead, think of it as upgrading: swapping the quick fixes for grounding, nourishing foods that actually support your body (and still taste amazing).
So yes, keep the pumpkin bread, but maybe pair it with a protein-rich chili or a cozy cup of golden milk. Because comfort food should do more than fill your belly—it should take care of all of you.
Sending you love and light,
Jaime