If I wanted to improve my peri- and menopause symptoms I’d follow this expert’s dietary advice

Two women sitting at a kitchen table. There is food on the table and one open laptop.

Balancing your hormones during the different stages of the menopause can feel a bit like a jigsaw puzzle of medication, exercise, nutrition and lifestyle changes. But there’s one thing you can do to help manage symptoms and that’s make sure you’re eating the right amount of fiber, says Dr Lena Rebecca Larsen from More Nutrition.

“As women move through midlife, their nutritional needs begin to shift and fiber becomes increasingly important,” says Larsen. “While overall calorie needs may decline slightly with age, the role of fiber becomes more critical—not just for digestion, but for maintaining heart health, blood sugar balance, weight stability and hormonal health.”