Study Says A Vegan Diet Can Ease Menopause Symptoms

Plant-based diets are often recommended by health experts for reducing cancer and heart disease risks, helping maintain a healthy weight and improving overall health. And now, a new study suggests that eating this way may also help reduce hot flashes for women during menopause.

The research, published in May in Menopause, the journal of The Menopause Society, asked 84 women to eat a low-fat vegan diet with soybeans (including some highly processed plant-based foods) or their usual diets, which typically mixed plant and animal foods. While the study is small, after 12 weeks, the vegan eaters’ severe hot flashes decreased by 92%, and they lost about 8 pounds.

So if you’re in perimenopause or menopause, does that mean you should go vegan? It likely couldn’t hurt — but doctors say it’s better to focus on eating more plant-based foods and not worrying so much about being completely vegan.

“We know a plant-based diet has benefits for overall health,” Dr. Susan Haas, an OB-GYN and chief of the division of gynecology at Lehigh Valley Health Network, part of Jefferson Health in Pennsylvania, told HuffPost. “This study shows that a plant-based diet might also help hot flashes, and that it’s OK to get your plant-based foods as processed food found routinely at the grocery store.”

The latest Menopause research builds on a 2023 study, published in the same journal, which also showed that plant-based diets reduced the severity and frequency of hot flashes. However, the new study conducted a secondary analysis to determine whether vegans experienced the same results when they consumed highly processed foods.

This is significant, Dr. Katie Jo Light, a clinical assistant professor at the Texas A&M University College of Medicine, told HuffPost, as it “challenges the assumption that plant-based diets must be ‘clean’ or minimally processed to be effective.”

Other research has linked ultra-processed foods to dozens of health problems, including type 2 diabetes, heart disease, sleep problems and obesity. Consuming highly processed foods has also been associated with increased overall calories, decreased intake of fiber and other key nutrients, and possibly weight gain, Dr. Angela Wilson, an OB-GYN at Montefiore Einstein Advanced Care in New York City, told HuffPost.

However, the new study found that women lost weight while eating highly processed vegan foods, Wilson noted. Light said this could indicate that, overall, consuming more plants and less animal fats has a meaningful impact.

“That’s empowering, especially for busy women who may not always have time to cook from scratch,” Light said. “However, I still recommend minimizing processed foods when and where able.”

The inclusion of soy is also worth noting, as it further refutes the myth that soy isn’t good for women, Elizabeth Ward, a registered dietitian in Boston and author of ”The Menopause Diet Plan,” told HuffPost. She said soy, including tofu, soy milk and edamame, is a “wonderful food” — it’s high in plant-based protein and contains phytoestrogens (or plant chemicals that mimic estrogen’s effects in the body), which have been shown to also potentially minimize hot flashes.

Eating more plant-based foods is good for anyone at any age, Ward said. Fruits, vegetables, beans and whole grains — the go-tos of a plant-based diet — are high in fiber, which she said helps keep you full.

Plant-based diets are also typically lower in calories and fat, which can promote a healthy weight. “Weight gain is a common menopause concern, and a plant-based diet has been shown to reduce body weight and has other metabolic benefits,” Haas said.

There isn’t necessarily a one-size-fits-all diet for menopausal women, though, Light said. While a plant-based approach can help balance hormones, weight and menopausal symptoms, you don’t necessarily have to give up all animal products, she added.

Research has also shown that the Mediterranean diet, which includes some fish, poultry and dairy and lots of fruits and vegetables, is beneficial for women during menopause, as well as cardiovascular health and overall well-being, Wilson said.

“Because it promotes heart health, I do think it would be beneficial for menopausal women to follow this diet, as well,” Wilson said. “Any diet plan rich in fruits, vegetables, and lean protein and low in carbohydrates and refined sugars would be ideal for menopausal women.”

“It is possible to eat a balanced diet with only vegan foods, but it can be more challenging to get everything your body needs,” Haas said. So, pay attention to your diet to make sure you’re getting enough essential nutrients.

For instance, vitamin B12 is more abundant in animal foods, so you may need to supplement this nutrient, she said. Calcium, zinc, vitamin D and omega-3 fatty acids may also be harder to get on a vegan diet.

Getting enough protein is another issue, Wilson said. “With muscle mass declining in menopause, it is important to have enough protein and appropriate exercise to help maintain that muscle.”

Going vegan can also be too restrictive for some people and sometimes difficult to follow, Ward said. Fresh produce may not be accessible in some communities, Haas added; however, the new research suggests people may still benefit from processed plant-based foods.

If you want to eat more plant-based, Wilson suggested doing so gradually.

“You can easily add more fruits and vegetables to each meal of your day,” she said. “Then you can gradually change meat protein to plant-based protein.”

For example, replacing dairy with oat or soy milk, swapping meat for beans one meal a day, and filling half your plate with veggies are small steps to take, Light said. Shortcuts, such as frozen vegetables, canned beans and ready-to-eat grains, can make it a little easier to stick to, she added.

If you need help, Light suggested consulting a registered dietitian who can personalize your diet plan and ensure you’re getting all the nutrients you need.

The bottom line, she said, is to keep it simple: “You don’t have to overhaul your entire diet overnight.”