01/29/2026
Perimenopause symptoms that feel random… might not be random.
*Hot flashes.
*Anxiety.
*Bloating.
*Headaches.
*Poor sleep.
Sometimes it’s not just hormones.
It can be histamine.
During perimenopause, estrogen fluctuates and estrogen increases histamine. Progesterone (the calming hormone) drops. That combo can make your body feel overstimulated fast.
Food can either calm things down… or make symptoms louder.
🟢 LOW-HISTAMINE FOODS
(these are usually better tolerated)
Protein
• Fresh chicken or turkey
• Fresh fish
• Eggs
Veggies
• Zucchini
• Cucumber
• Broccoli
• Cauliflower
• Lettuce
• Carrots
Carbs
• White rice
• Quinoa
• Oats
• Sweet potato
Fruit
• Apples
• Pears
• Blueberries
Fats
• Olive oil
• Coconut oil
🔴 HIGH-HISTAMINE FOODS
(these often trigger symptoms)
Alcohol
• Wine, champagne, beer
Aged / Fermented
• Aged cheese
• Yogurt, kefir
• Sauerkraut, kombucha
• Soy sauce, vinegar
Processed meats
• Deli meats
• Salami, pepperoni
• Bacon
Other common triggers
• Tomatoes
• Spinach
• Eggplant
• Avocado
• Citrus
• Chocolate
• Leftovers that sit for days
Your body just might need less stimulation right now.
You don’t have to cut these foods forever. Even reducing them temporarily can mean:
✔ fewer hot flashes
✔ calmer mood
✔ less bloating
✔ better sleep
If this sounds like you, chat with us. We’ll help you figure out what your body actually needs right now 💛
