For women going through the menopause transition, one approach that may help to manage menopause symptoms could be a change to your diet. From the heart-healthy Mediterranean diet to a protein-rich approach, most dietary changes have shown to have at least some potential benefits for menopausal women.
A low-fat, plant-based diet is gaining popularity, especially for its benefits related to hot flash relief.1 Exploring this type of strict vegetarian diet, that’s also rich in soy, may help to reduce menopause symptoms, like hot flashes, by as much as 88%, according to recent studies.2 Another benefit of going green? This type of plant-based diet may also help you lose weight after menopause.3
The Connection Between a Plant-Based Diet and Hot Flashes
While a plant-based diet may not eliminate hot flashes entirely, research suggests it could significantly reduce their severity in some menopausal women. Studies have shown that postmenopausal women around the world reported they experienced less symptoms, such as hot flashes, when eating a plant-based diet that excluded animal products completely and reduced overall fat.4
One specific study of note was aimed at exploring the impact of a vegetarian diet on menopausal symptoms, specifically hot flashes. The study included 38 postmenopausal women experiencing moderate to severe hot flashes, which meant they experienced at least two or more hot flashes daily, for twelve or more consecutive weeks. Researchers randomly assigned participants modified versions of their diet in order to observe the results of a switch to vegetarian.5
The dietary adjustment outlined by this study had three goals for the selected participants: reduce overall fat intake, follow a strict vegan, plant-based diet, and consume one daily serving of soybeans. Over the trial period, participants who had modified their diets accordingly experienced far fewer hot flash symptoms than the control group.
The results also included:6
- A 79% decrease in total hot flashes
- An 84% decrease in moderate-to-severe hot flashes
- 59% of participants reporting they were free of moderate-to-severe hot flashes by the end of the study
Another bonus? Participants in the intervention group of the study also observed notable weight loss,7 which can potentially have a positive impact on the occurrence of hot flashes.8
Is a Vegetarian Diet Good for Menopause?
A vegetarian diet has many benefits, especially for menopausal women. Did you know that the hot flashes experienced during menopause can also potentially have a negative impact on the health of your blood vessels?9 For this reason, healthcare providers may also recommend a vegetarian-type dietary approach as it’s known to support healthy blood vessel function.10 This is also likely why menopausal women are often recommended to limit processed foods and fat to better support their overall health during this transitional time.
Does Soy Actually Help Menopause Symptoms?
Since the loss of estrogen is what triggers hot flashes, increasing your intake of nutrients like soy, which is considered to be a phytoestrogen, can trick your body into believing it’s still producing enough estrogen, which can potentially lead to a decrease in the severity or frequency of hot flash symptoms.11 Data around the effectiveness of soy and phytoestrogens is mixed, however, and it’s not currently recommended for menopause symptom management option by The Menopause Society.12 Be sure to speak with your healthcare provider first before incorporating soy into your diet, just as a precaution and as they know your medical history best.
**NOTE: If you choose to continue to incorporate animal-based proteins into your diet in addition to more vegetables, consider making more thoughtful choices. Lean meat protein (such as salmon, chicken thighs or 93% lean ground beef)13, eggs, and milk are considered to be high-quality protein sources to consider.14
Plant-Based Diet and Menopause
We know that adding more plant-based options, and potentially soy to your diet, can have their benefits, especially during and after menopause. So, if you’re looking to explore incorporating more plant-based options into your daily routine, below includes a few guidelines of suggested serving sizes to get you started. These should also help to ensure you are getting enough nutrients when going plant-based.
A good rule of thumb is to make sure you’re eating at least five servings of fruit and vegetables each day with a plant based-diet.15 For example, one serving could include:16
- 1 medium fruit (such as an apple, pear or orange)
- 1 cup of raw leafy vegetables (like kale or spinach)
- ½ cup of fresh, frozen, or canned fruits or vegetables or vegetable juice
- ¼ cup of fruit juice or dried fruit
Women who consume between 20 and 60 grams of soy per day may also be able to reap some additional health benefits.17 Common sources of soy are:18
- 1 soy burger - 10 grams
- 3 ounces of water-packed tofu – 6 to 13 grams
- 8 ounces of plain soy milk – 3 to 10 grams
- 2/3 cup of edamame - 6 grams
- 1/2 cup (4 ounces) tempeh — 16 to 22 grams
Again, remember it’s important to consult with your healthcare provider if you plan to incorporate more soy into your diet as it can have estrogen-like effects in the body.
Modifying Your Diet After Menopause
Incorporating more plant-based and/or soy-food options into your diet can be a great way to support menopause symptom management, while also moderating your intake of fat, meat, and processed foods. Mind you, making these changes doesn't have to be done all at once. The key is finding delicious plant-based options you enjoy, which will make building a sustainable, balanced diet much easier.
Resources
- https://www.healthline.com/health-news/menopause-low-fat-plant-based-diet-may-reduce-hot-flashes-promote-weight-loss
- https://www.ncbi.nlm.nih.gov/pmc/articles/PMC8462449/
- https://www.ncbi.nlm.nih.gov/pmc/articles/PMC8462449/
- https://www.healthline.com/health-news/menopause-low-fat-plant-based-diet-may-reduce-hot-flashes-promote-weight-loss
- https://www.ncbi.nlm.nih.gov/pmc/articles/PMC8462449/
- https://www.pcrm.org/clinical-research/fighting-hot-flashes-with-diet
- https://www.ncbi.nlm.nih.gov/pmc/articles/PMC8462449/
- https://www.uchicagomedicine.org/forefront/womens-health-articles/2023/april/menopause-weight-gain-hormone-therapy
- https://www.healthline.com/health-news/menopause-low-fat-plant-based-diet-may-reduce-hot-flashes-promote-weight-loss
- https://www.news-medical.net/news/20230525/Plant-based-diets-can-play-a-significant-role-in-reducing-blocked-arteries-study-says.aspx
- https://www.healthline.com/health-news/menopause-low-fat-plant-based-diet-may-reduce-hot-flashes-promote-weight-loss
- https://www.menopause.org/docs/default-source/professional/2023-nonhormone-therapy-position-statement.pdf.
- https://www.medicalnewstoday.com/articles/lean-protein-sources#animal-sources
- https://www.cedars-sinai.org/blog/best-protein.html
- https://www.nhs.uk/live-well/eat-well/how-to-eat-a-balanced-diet/the-vegan-diet
- https://www.heart.org/en/healthy-living/healthy-eating/add-color/fruits-and-vegetables-serving-sizes
- https://www.mountsinai.org/health-library/supplement/soy
- https://www.ucsfhealth.org/education/soy-protein-content-of-foods
