Oats & Perimenopause: Are Oats Good for Perimenopause

If you're in the throes of perimenopause (that stretch of time when hormones are doing acrobatics), you’ve likely noticed changes in metabolism, energy, mood, and maybe cholesterol or digestion. It’s a real juggling act. What if I told you that oats -  humble, simple, comforting oats, can be one of your quiet helpers in that transition?

Here’s why oats are more than just cozy comfort food, and how they might play a small but meaningful role during perimenopause.

What’s Going On in Perimenopause

First, a quick refresher so we know what we’re dealing with:

• Hormone swings. Estrogen levels start to fluctuate (not just decline), which can trigger mood swings, irregular periods, changes in metabolism, and sometimes insulin resistance.

• Metabolic and cardiovascular risks increase. Research shows that the perimenopausal and menopausal stages are associated with a higher prevalence of obesity, metabolic syndrome, cardiovascular disease, and reduced bone mass. MDPI

• Changing nutritional needs. Because of these shifts, what you eat and when you eat it become even more powerful tools. According to a 2024 review, dietary habits are a “modifiable factor” that can significantly influence health outcomes during menopause. MDPI

So how do oats fit into this picture? Let me walk you through the “superpowers” of oats. 

Are oats Good for Perimenopause? Here's the Science Behind the Grain

Oats are one of those foods where the more you peel back the layers, the more they impress. Particularly if you are dealing with the symptoms of perimenpause. Here are the highlights:

1. Beta-glucan: the cholesterol-tamer

Oats contain a special soluble fibre called beta-glucan. When you consume it, it forms a gel in the gut that binds to cholesterol-containing bile acids. This reduces reabsorption, meaning your liver takes more cholesterol from the blood to make replacements, thus lowering your blood cholesterol.

Clinical studies and meta-analyses show that getting about 3 grams of oat-derived beta-glucan per day (from whole oats, oat bran, etc.) can reduce LDL (“bad”) cholesterol by roughly 5–10 % in people with normal or elevated cholesterol.

Given that postmenopausal women’s risk for cardiovascular disease rises (in part because estrogen’s protective effects wane), any dietary edge is smart to lean into.

2. Steady energy & blood sugar support

Beta-glucan also slows digestion and the absorption of glucose. In practice, this means less of a blood sugar spike after a meal and a gentler crash later.

Since insulin resistance tends to become more of a vulnerability in midlife, this stabilizing effect is a meaningful benefit.

3. Fibre + satiety for weight support

Oats are rich in both soluble and insoluble fibre. That fibre helps you feel fuller longer, which aids in appetite control and can support modest weight management efforts. 

Because metabolic rate tends to slow in perimenopause, having foods that help you feel satisfied without overdoing it is a helpful strategy.

Check out our High Fibre Collection here.

4. Gut health and anti-inflammatory potential

The fibre in oats also feeds friendly gut bacteria, producing short-chain fatty acids that promote gut health and may support systemic benefits. 

Plus, oats contain phenolic compounds and antioxidants (like avenanthramides) that help mitigate oxidative stress and inflammation. These are processes that can worsen with hormonal changes.

5. Micronutrients (small but important)

Oats provide minerals like magnesium, phosphorus, iron, zinc, and B vitamins. These nutrients are supportive of energy metabolism, nerve function, bone health, and more.

In perimenopause / menopause, you want to preserve bone health, muscle mass, and metabolic resilience. These micronutrients help underpin those goals.

Putting Oats Into Practice for Perimenopause (Tips & Caveats)

So oats are useful. But how do you make them work for you during perimenopause? Here are some practical tips:

1. Go for less processed oats.
   Rolled oats retain more structure and yield a slower digesting meal. Avoid flavored instant oat sachets laden with sugar, because that defeats much of the benefit.

2. Pair with protein + healthy fat.
   Oats alone are mostly carbs. Combine them with Greek yogurt, dairy or plant milk, nut butter, eggs, or seeds to balance your macronutrients and keep things steady.
   
   Check out our protein boost collection here. 

3. Aim for ~3 grams of beta-glucan daily.
   That’s the amount commonly shown to support cholesterol lowering. One serving (say ~40–50 g dry oats) usually helps you get there.

4. Stay hydrated & increase fibre slowly.
   Since oats are high in fibre, if your diet was low in fiber before, ramp up gradually and drink plenty of water to avoid bloating or discomfort.

5. Mix it up.
   Don’t eat the same oat bowl every day. Vary with savory oats, overnight oats, baked oats, oats in smoothies or muffins, oat pancakes, etc. This helps with tolerance and keeps things interesting.
   
   See our recipes here. 

6. Watch for individual issues.
   If you have IBS, sensitivities, or other digestive issues, see how your gut reacts. If you are introducing oats back into your diet, start with smaller portions and space out your consumtion over a few days. Then slowly increase to see you you react. 
   
   Also, though oats are naturally gluten-free, they can be contaminated . If you have ceoliac disease or high sensitivity, choose certified oats free from the contamination in wheat, rye and barley. 

A Few Realistic Expectations 

• Oats are a supporting actor, not the main show. They won’t eliminate hot flashes or solve every symptom, but they help support metabolic health, heart health, digestion, and satiety.

• Results vary. Some people will notice improvements in cholesterol, energy, weight control, or digestion; others may see subtler benefits.

• Diet is only one part of the picture. Physical activity, stress management, sleep quality, and, in some cases, medical or hormonal therapies all contribute.

If you’re navigating perimenopause, adding oats to your diet is a low-risk, high-reward move. They bring fibre, heart support, gut benefits, and satiety. These are all things your body could really use during hormonal change. Think of oats as a steady, nourishing base upon which you build a perimenopause-friendly diet (with proteins, produce, healthy fats, and what makes you feel good).