Women’s Health · Free Tool
Perimenopause Nutrition Checker
Could nutrition help your symptoms? Tell us what you’re experiencing and get evidence-based strategies that may help you feel your best through perimenopause and menopause.
Perimenopause and menopause bring real changes, and the right nutrition can genuinely help with many of them. Select the symptoms you’re experiencing and this free tool, built by our Accredited Practising Dietitians, will suggest evidence-based strategies to discuss and try. For care tailored to you, explore our menopause & perimenopause nutrition support.
How nutrition can help
Evidence links a Mediterranean-style pattern, adequate protein, calcium and vitamin D, phytoestrogen-rich foods and good gut health with better symptom management and long-term health through this stage. It’s about steady, sustainable changes, not perfection.
What are you experiencing?
Based on what you've selected, here are evidence-based nutrition strategies that may help. These are general suggestions, a dietitian can tailor them to you.
Symptoms selected: 0 · No symptoms selected
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Built by Accredited Practising Dietitians, and every calculation runs privately in your browser.
This is a starting point, not a diagnosis
These strategies are general suggestions to help you understand what might help. Everyone is different, a dietitian can tailor a plan to your symptoms, health history and preferences, including via telehealth.
Frequently asked questions
Can nutrition really help perimenopause symptoms?
Yes, for many women, nutrition can help with symptoms like hot flushes, sleep, energy, mood, weight changes and bone health, alongside other care. This tool suggests evidence-based starting points; a dietitian can personalise them.
Do I need to have periods stopped to use this?
No. Perimenopause is the transition leading up to menopause, often with changing symptoms while you’re still having periods. This tool is useful across that whole stage.
Does this store my answers?
No. The checker runs entirely in your browser, we don’t store, send or see your answers. Only anonymous, aggregate usage counts (no identifying data) help us improve it.
Is this medical advice?
No, it’s educational and general, not medical or diagnostic advice. Please discuss symptoms and any changes with your GP or an Accredited Practising Dietitian.
Where do the strategies come from?
They’re drawn from reputable menopause-nutrition guidance (Jean Hailes, the Australasian Menopause Society and the British Dietetic Association), reviewed by our Accredited Practising Dietitians.